Working professionals have tight schedules and always on the run and more than often end up skipping meals or bingeing on the fried or sugar filled junk. As a result low energy, sluggishness, fatigue, poor performance and weight gain are common symptoms experienced by them. The rise of lifestyle disorders like diabetes, cholesterol and heart diseases and blood pressure amongst the working professional is also a big concern.
In this blog we will evaluate few lifestyle changes and healthy eating practices that will help working professionals start on path of healthy living.
- Break it with the breakfast
Breakfast is the important meal of the day and several studies show the impact of a healthy breakfast on concentration, energy levels, mental function and good health. A good breakfast helps you nourish your body and prep it for the day ahead. However majority of professionals are found skipping breakfast followed by unhealthy calorie filled junk.
Start your day with a healthy wholesome breakfast comprising of whole grain cereals, fruits, veggies, some proteins etc. If time is an issue then quick breakfast options like oats, energy bars, nuts and fruits, healthy trail mix, milkshake, smoothies or a glass of fresh fruit juice is also a great way to start your day.
- Keep yourself hydrated
Many times we confuse our thirst signals with that of hunger. Always carry a bottle of water along with you. Water helps detoxify the body, flush out toxins, relieves constipation, aids in digestion and also promotes fat burning.
2-3 litres of water is recommended per day. Along with plain water, infused waters are also a great way to hydrate your body. Aerated drinks, packaged juices, sherbets etc should be avoided as they come with loads of sugar, caffeine and provide empty calories.
- Snack healthy
Mid –meal snacking are also very important part of healthy eating. They help refuel or reenergize your body. However the snack you choose should be healthy and not the regular junk like cookies, chips, biscuits, fried snacks etc.
A wholesome fruit or a handful of nuts, a bowl of yoghurt or fresh salad is something your body will whole heartedly welcome.
- Don’t give into cravings
Cravings is a sign, your body is trying to tell you something. Cravings indicate your body needs nourishment. It suggests that your meals were missing several important nutrients.
When hit with a craving we feel a pull towards sweet, sugar foods or fried or fatty foods. These foods help you feel sated for some time but also make you feel sluggish as they rarely contain nutrients of importance. Next time you crave a snack, consciously choose healthier foods like fruits, dried fruits, energy bars, fruit juices, nuts etc.
- Cut down on caffeine
Long meetings, overtime, meeting deadlines etc. increases our dependence on caffeine. Caffeine is known to boost energy levels and also make us more alert but it is a momentary spike and usually followed by a period of energy crash. Limit your caffeine intake, go for smaller cups and remove the sugar in your coffee or tea.
Making small changes at a time helps you go a long way. Start today with small steps and see big difference in your health overtime. Eating healthy is not a fad or fashion but a lifelong habit to keep.