Time management seems to be the most common excuse we use when it comes to health and fitness. We don’t have the time in our busy schedules to cook healthy meals so we resort to “quick and easy snacks” or microwavable dinners. We don’t set aside time to work out for the minimal amount of 30 minutes a day because we are too busy running around chasing the kids, going to work all day, fixing meals for the family, attending meetings for work, school, sports, or any other activities, and add grocery shopping, running errands, homework, and appointments on top of all that. So where are we supposed to find time for health and fitness let alone sleep at night? I know it isn’t easy, but I promise it can be done! Minor changes like parking further away from the grocery store or going on a short walk while you are on your lunch break at work are alterations that can help you make that first step towards a healthy lifestyle. As humans, we often choose the “easier route” in life by parking as close to our destination as possible, grabbing food as we are running out the door or stopping at a fast food restaurant because we don’t have time to cook. Whatever is the quickest and the easiest to help us throughout the day seems to be the most common choice. However, is it the healthy choice? What benefits do we get from fast and easy food or lack of exercise? If we already resort to the quick and easy route then why would we not want to make these small alterations to our diet and lifestyle if it is so simple?
Here are a few changes that each one of us can make to push us in the right direction:
1. Park
farther away from your destination so you have to walk more.
2. Cut up
fruits and vegetables and keep them in your fridge so they are readily
available to eat.
3. Convert
from white grains to wheat grains. (whole wheat bread, brown rice, wheat pasta,
etc.)
4. Steer
clear of sugared cereals like Lucky Charms or Captain Crunch and try oatmeal or
whole wheat cereals and add fruits or yogurt for natural sweetness.
5. Go on a
brief walk during your lunch break. If it is bad weather then just walk around
your building at work, or up and down the stairs a couple times.
6. Try
eating a filling, healthy dinner that will sustain you until breakfast the next
morning. Avoid eating late at night before you go to bed.
7. Keep a
bowl of nuts out on the counter so you can munch on those when you feel hungry.
8. Don’t
over fill yourself, eat until you are comfortable…not until you are unbuttoning
the first button on your pants for more room!
9. If you
work at a desk all day, sit up straight for good posture (shoulders back) and
keep your core tight, protecting you from back pain.
10. If you
find yourself sitting down to watch TV, stretch while watching television or do
small exercises like body weight squats, pushups, planks, wall sits, or jumping
jacks to pick up your heart rate.
11. Don’t
drink your calories! It’s a waste! Stay away from sugared beverages and sodas!
12. Drink as
much water as possible throughout the day. You can never over-do it. Replace
other beverages you might usually drink, with a glass of ice water! *I drink
much more water during the day if it is through a cup or water bottle that has
a straw. Makes it readily available and it is easy to access. I drink much more
water during the day because of it and I don’t even notice!
13. Be sure
to get a good night sleep every night. I know that is not the easiest thing to
do, but strive for at least 8 hours a night. Go to bed early, and wake up early!
14. Eat a
vegetable with every meal
15. Replace
sweets with natural fruits
16. Reduce
your portion size, so you feel comfortable when you are finished eating
17. NEVER
skip breakfast!
18. ****
What you don’t buy in the grocery story, you won’t eat at home! Therefore, buy
foods that are healthy because then you have to eat them!
19. Don’t go
grocery shopping while you are hungry. This will keep you from buying foods
that you don’t need but just sound good at the time.
These are just some small tips to start you off in the healthy direction. Once you make these small alterations, one by one, you will notice the benefits to them in your life and you will want to do more! There is no feeling like feeling good about yourself and your body!
*** Tip #1: Wake up in the morning with a schedule. Plan out your day by writing down what it is that you need to accomplish and the approximate time to accomplish those tasks. Be sure to add in physical exercise and even time for yourself to just relax for a little bit. This will help prevent stress build up! Schedules work wonders and help you stay organized so you are able to complete all that you want to that day!
***Tip #2: Go to the grocery store with a list that you have accumulated throughout the week. Write down the things that you know you need. This will prevent you from walking down the aisles and seeing something that just looks good so you throw it in your cart. Stick to your list!
