Imagine a typical weekday with deadlines aplenty and a long to-do list! And as you plan to put your best foot forward with the resolve of a ninja, the one thing that you are likely to take for granted the most is your health.
As we approach World Health Day, here’s a list of extremely simple tips which can be incorporated into your hectic schedules!
5:00 – 6:00 am : Hit the floor
So, you are up and about and as you go about planning your work schedule, make sure you do have time to appease that tummy. Breakfast is the most important meal since it sets the pace for the rest of the day.
a. Drink water – Don’t get time to reach out for a glass of water? Keep a glass of water next to the bedside so you drink it as soon as you wake up or have one when you brush your teeth!
b. Include fibre in your meal – These are calorie absorbers! Not only do they play a role in keeping gut healthy but also suppresses hunger! If all you can think of is gulping down a bowl of cereals simply consume one which has 7-10% fibre.
c. A healthy mind in a healthy body – While a balanced diet is key to staying healthy, there are some foods that are extremely beneficial. Calcium, which should be taken on an empty stomach is one such which fights high BP, osteoporosis. Have a calcium fortified juice if you must if you don’t take milk. Berries, especially blueberries are known to pack antioxidants and is regarded as one of nature’s best antiaging foods which also helps your memory stay razor sharp!
d. Set the pace – Begin the day with a ten-minute quick workout or walk it or cycle it to work or take the stairs whenever you can. You can also get down a few blocks away from office and walk it up if you are pressed for time
8:00 am : Bring it on!
Here you are at last, as you begin sifting through your day and your mind begins to run on an auto-pilot mode. Be mindful of what your body tries to tell you! Feeling a slight throb in your head.
a. Go Bananas! – Always carry a fruit and most importantly, keep it within reach! An apple or a banana should be ideal to pack in that nutrition when you feel like binge eating.
b. Time to go nuts! – Stash a box of nuts in your drawer. It is considered one of the healthiest snacks and several studies have interlinked long healthy life durations to consumption of small portion of nuts throughout the day. Munch on some just before stepping into a long meeting so that those energy levels always stay top of the charts.
c. Get a smartwatch – and enable reminders to get up and stretch and shake that leg if you have been at the desk for a long while!
12:00–1:00 pm : Let’s call for lunch
You’ve just about enough time to grab a quick bite or you have chosen to head out to the nearest restaurant with the team to settle work, here are some helpful reminders:
a. Pick healthier alternatives – Whole wheat pasta or bread packs in fibre and helps fight diabetes or heart disease. For salads, look for dressings rich in ALA (alpha-linolenic acid).
b. Savour the Sweetness – You don’t need to ignore that sweet tooth at all! There are quite a few healthy alternatives that not only help your craving but also is packed with goodness. Frozen yoghurts are packed with calcium and do wonders for the gut.
c. Remember to go for a brief stroll – or take the stairs instead of the elevator on your way back.
4:00-6:00 pm : Final lap
You still have a quick set of calls and mails to attend to. Or perhaps it’s a sudden meeting or a farewell party. You gear up to finish the closing line and you need the ammunition to go by.
a. To the “T” – Ditch caffeine! This could be a good time to sip on a cup of tea! Green tea supposedly has more antioxidants (EGCG) than a fruit.
b. Munch on wholegrain cookies or nutri bar – Treat yourself to oatbran or multigrain cookies or a nutribar before a party so you can reign in the temptations!
c. While at a meeting or otherwise always be aware of your posture! Keep the back straight and don’t slouch. Not only does it communicate your confidence and eagerness but also keeps back pain away!
8:00-9:00 pm : Dine
Let the day’s lessons sink in with some divine food! A nutritious, dinner low in carbohydrates and high in protein is ideal.
a. Protein is king – As per studies, it turns out that if you include protein at every meal, you could increase your muscle synthesis by 25%! Poultry without the skin, lean meat such as roast beef, fish nuts, and beans are healthy sources of protein. Grill the meat/fish/veggies to cook it healthy.
b. Don’t drink like a fish – While eating a fish especially salmons are very healthy since they are rich in omega3 fats which help ward off depression, heart attacks and even breast cancer; drinking like a fish isn’t as wise. It is best to limit alcohol due to its high calories.
c. Desserts – Desserts rich in berries can not only be filling but also healthy since they are rich in fibre and antioxidants that are known to ward off cancer.
10:00–11:00 pm : Bedtime
In fact, sending mails faster through rockets seemed a more viable proposition! Arthur Summerfield, U.S. Postmaster General in 1959 said, “Before man reaches the moon, your mail will be delivered within hours from New York to Australia by guided missiles. We stand on the threshold of rocket mail.” Thankfully, we can now send an email containing information equivalent to the one housed in a library within seconds to any place in the world and all without the help of guided missiles!
When it comes to following a healthy lifestyle, there are no magic tricks but the magic begins with the will and perseverance to opt for healthier choices consistently that have the potential to build a better you day after day! Here’s to the undying, relentless pursuit of possibilities!