Eating healthily with a busy lifestyle

1.0 Introduction

Good morning ladies and gentlemen. My name is Annie and I'm here to talk about eating healthy with a busy lifestyle. Before I go straightly into my topic today, I would like to know how many of you find it a challenge to eat healthy because you are always busy in running somewhere to knocking off your tasks and getting your things done besides running your daily routine? Most of us are and we are about to learn ways on how to maintain being healthy with our busy schedule. For myself, I found that it’s really hard to find some time to eat healthy in such a busy life since I’m a full time worker and at the same time, I’m a part time student too. Most busy people end up consuming unhealthy foods because they offer the most availability and convenience. When you’re busy juggling work, family and errands, who has time to search for organic ingredients or check the nutritional content of every food you buy? However, having a hectic life should not prevent you from having a healthy diet and to make healthy eating priority.

Hence, I decided to find some ways on how can we eat healthy while on the run. Here are some solutions that I come up with to help us incorporate healthy eating into a busy lifestyle, which includes plan ahead to eat a healthy breakfast, dine out or eating out with the smart way, increase fruits and vegetables intake, keep healthy snacks easily accessible to stave off hunger and drink plenty of water.

2.0 Suggestions on how to eating healthily in a busy lifestyle
2.1 Plan ahead to eat a healthy breakfast
First of all, plan ahead to eat a healthy breakfast. Skipping breakfast can keep slow your metabolism and cause you to become ravenous later in the day. According to the Mayo Clinic, people who eat breakfast regularly tend to have a healthier diet. This means you should decide what you are going to eat for breakfast before the next morning and you can save time by putting out the box of cereal or cutting up some fruits the night before.

Studies show that breakfast can be important in maintaining a healthy body weight. There is a quote saying " Eat breakfast like a king, lunch like a prince and dinner like a pauper ". Breakfast truly is the most important meal of the day. There is a brand new day ahead of you each morning. Our bodies need to be nourished in the morning. Breakfast provides you with the energy, substance and nutrients that lead to maintaining your health. People who skip breakfast are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided and they are considerably less energy than people who do.

But how many of us are afford to eat a really healthy breakfast due to laziness and also time matter? There are some tips for us to develop healthy breakfast eating habit.
First, you can fix and consume a healthy breakfast in 15 minutes or less if you have well prepared night before. For example, you can shorten preparation on the morning time by prepare your breakfast the night before by boiling oatmeal or adding fruit to a bowl of granola. In the morning you can simply add milk and reheat or add yogurt. Choose whole-grain cereals that do not have added sugars or artificial flavors. Also replace bagels with healthier options such as whole-grain bread and muffins. Instead of eating instant food as breakfast, you should choose a healthy breakfast that is high in complex carbohydrates such as oatmeal, cereals, fruits, vegetables; high in fiber such as whole grains cereals and breads; rich in protein such as nuts, seeds, soy milk, organic milk and yogurt, eggs, protein powders; and provides good fats such as nuts, seeds, healthy oils like extra virgin olive, flax and coconut.

For those mornings when you have to eat breakfast on the go, pick up portable breakfast items when at the grocery store. You should buy foods like fruit, low-fat yogurt, whole grain breakfast bars, or granola bar.

Some of us will rely on coffee as a drink of breakfast but the researches show us that excess coffee will overloads your liver, dehydrates you and increases the risk of blood sugar irregularities. Your liver is the body’s detoxifying organ and if overloaded, your chances for disease, sluggishness and weight gain will increase. Try to decrease coffee or eliminate it altogether. Try to replace or accompany that morning cup of coffee with a glass of orange juice or milk.

2.2 Dine out or eating out with the smart way
Secondly, dine out or eating out with the smart way and always remember to stick to healthy choices on the menu when dining out. Not everyone has time to make a baked potato and eggs. Some people don't even enjoy cooking at all. Eating out usually means that we have little control over how the food is prepared or how large the portion is. Foods eaten out tend to be higher in fat and research has shown that those who eat out regularly generally have higher intakes of fat, salt and calories. Studies have also shown that eating with friends can tempt us to overeat. Meals with multiple courses eaten over longer periods and with alcohol are all associated with overindulgence. Large serving bowls and spoons increase the likelihood of piling more food on your plate than you usually eat. Unlike packaged food, foods bought from cafes and restaurants don't have to carry nutritional information and so opting for the healthiest option might not always be obvious or easy. However, with some knowledge and thought, eating out can be enjoyable and healthy.

Many restaurants (both fast-food and others) incorporating healthier choices into their menus, for examples, salads, baked or grilled entrees, low-carb options, fruits and yogurts. At the restaurants, you can make choices that are healthier as ask them to hold the mayo and other fattening sauces, choose broiled or grilled instead of fried or leave off the French-fries. When trying to choose a meal to eat, remember always look for words like: steamed, baked, poached, roasted, broiled or grilled. Do your best to avoid foods with the words: fried, crispy, escalloped, pan-fried or stuffed which are good indications that the foods are high in fat and calories. If an item calls for the one of these options, ask the food item to be grilled, steamed, or baked instead.

In order to eat healthy while eating out, you have to ask yourself the following question: Is what I'm eating something that someone from the 1940s would eat? Think about it in terms of how processed the food is and how big the portion size is. Don’t stuff yourself, eat until 80% full and no more. If you are still hungry after 10 minutes, then have a little bite more. Overeating not only causes weight gain, even if you are eating healthy foods, but it also slows down digestion and can lead to more series problems like Irritable Bowel Syndrome and Diabetes. For those who are obese, they must have been doing something right. Portion size should be about what you can fit in both of your hands unless you have small or large hands.

2.3 Increase fruits and vegetables intake
Third, increase fruits and vegetables intake. Busy lives require food that's nutritious, energizing, and easy to eat on-the-go, like fresh fruits and vegetables. Fruits and vegetables are a natural source of energy and give the body many nutrients you need to keep going. A growing body of research proves that fruits and vegetables are critical to promoting good health in busy life. In fact, fruits and vegetables should be the foundation of a healthy diet and fresh, filling or heart-healthy fruits and vegetables are an important part of your overall healthy eating plan. Most people to need to double the amount of fruits and vegetables they eat every day as fruits and vegetables fight to protect your health. Fruits and vegetables are packed with essential vitamins, minerals, fiber, low in fat and calories and disease-fighting phytochemicals. Because of this, eating plenty of fruits and vegetables everyday can help reduce your risk of heart disease, high blood pressure, type II diabetes and also certain cancers. Besides, eating a variety of fruits and vegetables may help you control your weight and your blood pressure because they're low in calories and high in fiber. By eating more fruits and vegetables and fewer high-calorie foods, you'll find it much easier to control your weight.

The American Heart Association recommends people to eat eight or more fruit and vegetable servings every day. An average adult consuming 2,000 calories daily should aim for 4.5 cups of fruits and vegetables a day. Also, variety matters, so try a wide range of fruits and veggies. Think of those colorful, fresh and local fruits or vegetables and be sure to eat lots of greens as these are the most nutritionally powerful foods.

To maintaining the intake of vegetables and fruits in your busy life, you can add fresh fruits and vegetables to your weekly grocery list. Wash, peel and cut the fruits and vegetables and store them in plastic containers in your fridge. You are more likely to snack on fresh produce if it is already prepared and ready to eat. Besides of that, you can purchase canned fruit and vegetable to stock your pantry and for cooking. Canned vegetables are great for making soups and casseroles. They are also convenient. Canned vegetables may have lost some nutrients during the high heat cooking process, but they still contain a fair amount. Having canned fruits and vegetables on hand helps with having a fruit or vegetable at every meal. When purchasing canned fruit be sure and read the label. Many canned fruits are packed in syrup, which adds extra sugar and calories. Try purchasing canned fruit in juice or water instead. Canned fruit is great for all ages because it tends to be softer and comes pre-portioned. Moreover, purchase purees and juices for cooking or eating on- the- go. Purees are useful for making smoothies and adding sauces. Juice has nutrients, but lacks the fiber. It is good for getting a fruit in when you don’t have time or you are not somewhere fruit is readily available. The high sugar and calorie content of juice makes it a tricky choice. The best way to consume is in moderation. Also, remember to only purchase 100% fruit juice.

2.4 Keep healthy snacks
Fourth, keep healthy snacks easily accessible to stave off hunger. If you’re a person who always grabs food on the way out the door, prepare snacks in advance. When you have deadlines coming up and meetings with your boss and clients to worry about, it’s easy to try and de-stress with a candy bar or a bag of potato chips. Needless to say, these snacks may taste delicious but will end up taking a toll on your health. To avoid snacking on unhealthy foods, keep a stash of healthier alternatives in your desk drawers or bag. These snacks may include dried fruit and nuts, sugar-free granola bars or plain pretzels. It isn't terribly hard to carry some good healthy snacks with you. No matter how long you will be out for, always have a piece of fruit or a healthy protein or nut bar with you. Eating every three hours will help to keep your blood sugar steady and decrease overeating at meal times. Buy large containers of healthy snacks and portion them in Ziploc bags, you’ll save money while controlling your portion sizes. Carry some nuts and eat a few every time you feel like you're getting hungry in between meals. A hand full of nuts can go a long way in keeping you satiated. A few good suggestions of snack that can be consider are whole grain cereal bars, lentil chips, wheat pretzels, baked potato chips, carrot sticks, low-fat peanut butter crackers and reduced-fat cheese sticks.

On the other hand, you can make a smoothie or meal replacement shakes to take with you when you are on the go. Place your favorite fruits along with low-fat plain yogurt and ice cubes into a blender and blend until smooth. Pour into a portable cup to drink as you go about your day. Besides, you can choose to mix up meal replacement shakes that have a balance of protein, carbs and fat. Search for varieties that also offer vitamins and minerals. Place the mix in a shaker cup with the recommended amount of low-fat milk or ice cold water, then close the lid and shake until the ingredients are thoroughly blended. Use these shakes when you are on the road and do not have access to healthy food for several hours.

2.5 Stay hydrated
Nevertheless, drink plenty of water. We should always stay hydrated. This step is as easy as carrying a stainless steel or glass water bottle with you. Count how many times you fill it up. At least 8 glasses of water a day will keep your energy levels high, your hunger down, your digestion smooth and your concentration sharp. When we are dehydrated, our bodies often mistake this feeling for hunger. Make sure to not drink water before meals as this can hinder digestion. Drink 20 minutes before and 30 minutes after. Also, try and drink room temperature water because cold water increases gastrointestinal contraction and slows digestion down.

Last but not least, no matter how good your diet may be, no one has a perfect nutritional profile. With environmental toxins so prevalent and poor soil quality, we are not getting appropriate nutrients in our diet. A good quality multivitamin or mineral is a must-have, along with probiotic supplementation, a B-complex vitamin (for stress, metabolism and healthy immune) and a good quality EFA (essential fatty acid/omega 3) supplement. Look for fish oil capsules to keep brain function high, digestion smooth, stress down, inflammation down and appetite controlled. Consult a Registered Nutritionist for more information on your nutrition profile. Every single person is different and needs a different supplementation plan to stay healthy.

3.0 Conclusion
As my conclusion of my speech today, all of the tips outlined above are relatively easy to implement in your life, regardless of how busy it might be. Eating healthy foods and eating in moderation gives you more energy to complete work and tasks throughout the day. Healthy eating also helps you maintain your own wellness and look your best. In the end, it’s important not to take a diet so seriously that it leads to stress over what to purchase and eat. Remember that a healthy diet does not mean taking away food or feeling hungry all the time. A healthy diet just means replacing unhealthy foods and portion sizes with healthy foods and portions. It is a long-term lifestyle change that can be as subtle or drastic as you feel is appropriate. Small or slow steps towards a healthier diet gives you time to keep track of how different foods make you feel and what works best for you. Just remember the key to a healthy and balanced life starts with dedication, and if you’re just as dedicated to your health as you are to your busy work schedule, then you’re bound to succeed. Thank you.

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