This does not mean that it is impossible to eat healthy and balanced even on a schedule as tight as yours. All you need is a strategy. As a physical therapist and personal trainer in New Jersey, I have dealt with several clients who struggle to balance nutrition. Try these 10 tips to reinvent your nutrition lifestyle.
1. Do not skip breakfast. Skipping the most important meal of the day is a mistake. It results in overeating, guilt and weight gain. Wake up a little early to prepare breakfast if you must. Studies have shown that those who skip breakfast tend to be overweight or obese.
2. Don't skip meals. Skipping meals causes your body to go into 'hibernation' mode where it stores fat as a source of energy, instead of burning it efficiently.
3. If you absolutely, positively MUST choose frozen dinners, supplement them with some nutritious fruit or vegetable. Most frozen dinners are lacking in Vitamins A and C as well as fiber and can leave you unfulfilled and hungry. Add some vegetables or a salad and a piece of fresh fruit to get the vitamins you need.
4. Have a reserve of nutritious food stocked in your fridge, freezer, cupboard, and pantry. When you don't grocery shop, you come home to poor food choices and snacks or settle for fast foods. Having a reserve of healthy food gives you choice - of a variety of good-for-you food.
5. Create a plan. Plan to eat at least 1-2 snacks and 3 meals a day. This will decrease your hunger and urge to eat junk foods, keep your metabolism high so you burn more calories, and help you lose weight faster. Pack some nutrition bars, or whip up a protein shake or two and put in a thermos.
6. 3-5 hours MAXIMUM time between meals. Going any longer than 5 hours will cause you to eat anything in sight. Schedule time for balanced snacks like peaches and cottage cheese, or healthy nutrition bars, or protein shakes
7. Be prepared. Working late can sabotage your eating plans. Pack a few meals and keep them in the refrigerator at work, nutrition bars/shakes. Keeping these on hand will keep you from starving yourself, which is definitely NOT good. If you're working on a challenging project, sticking with sound nutrition will keep your energy higher and your brain sharper.
8. Prepare meals in minutes.v Use a slow cooker or crockpot to toss in ingredients before you go out the door in the morning and your meal will be all ready when you come home. Make use of the microwave, too.
9. Use quick, healthy foods. Instead of cutting up vegetables or making the salad, why not spend a few extra dollars and get some prepared cut up fruits and vegetables? Get a rotisserie chicken. Get fully cooked, cut up chicken or turkey. Have some cottage cheese. It's still a lot cheaper than a fast food hamburger!
10. Cook in bulk. Plan to cook one day a week (maybe Sunday) and prepare large batches of several dishes for the week. Double or triple normal quantities and freeze some, too.
You want to eat well. You want your energy up. You want to keep your metabolism high.
There's a television ad with the tagline "Your dreams miss you." That line really caught my attention since one of my passions is to connect people to their dreams and up-level their lives. I began to wonder about my own dreams, goals and aspirations. Had I visited them lately? Were they missing me?
What about you? Are your dreams missing you? If so, here are the Top 10 Ways to Reconnect with Your Dreams.
1. Find your dreams ? If your dreams are missing you, take 3-5 minutes to pause right now and ponder these questions: a. What would I do if I knew I couldn't fail? b. What would I do differently with my life if money weren't an issue? c. What would you have or experience that would bring you more joy?
2. Make a list of your dreams ? It is said that only 3% of adults actually take the time to write down their goals and dreams. As you are contemplating the questions above, write down whatever comes up. Write as many dreams, wishes and goals as you'd like. Just make a list.
3. Remove the limits and quiet the "yeah, but's" ? Once you even begin to consider connecting to your dream, the "yeah, but?" inner critic can rear its ugly head with, "Who do you think you are, to want ?" Whether it's a material possession, like a luxury car, or a raise or promotion, or to follow your dream of becoming an artist, that question can halt and haunt and paralyze the dreamer. Do your best to silence your inner critic. You can say, "Thank you for sharing, I'm just playing" to get it to quiet down. For now, just play. Have fun with this process and dream big dreams!
4. Sit with your list for a few days ? Don't commit to any particular dream just yet. Look at your list every day for as long as a week or two. Add to it, revise it, create new lists and delete dreams that no longer serve you. I keep a 3x5 note pad with me at all times. If I have a delayed appointment or extra time on my hands, I pull out my list and see if there's anything I've missed. Revisiting your list regularly will help you decide what really matters to you and what you might like to focus on.
5. Choose one or two dreams ? Look for dreams on your list that seem to jump off the page or excite you. Your dreams need to be big enough and inspiring enough for you to fight for them and give them the attention they deserve. Make sure you really, really, really want each dream. If you don't or if it's too small, you won't work for it.
6. Take a step ? Before you even think about making an action plan, which can be quite a daunting task, simply ask yourself what one step you could take today to live your dream. If you want a new car, could you request a brochure at the dealership? If you want a house, can you schedule a house-hunting day? Just take one step, that's all.
7. Notice how the step feels ? It's important to evaluate along the way to your dream how you are feeling and whether this dream is something you truly want. Be willing to make a change, try new ways of doing things to really see if this dream will bring you joy. If it doesn't, evaluate, adjust and take a new step.
8. Create an action plan ? Now that you've taken a couple of steps, a direction may have unfolded. Take the time to really look at your dream and create a plan on how to get from where you are to where you want to go. Write down the steps, with a timeline, and continue to move in the direction of your dreams.
9. Gather your tools ? After you have written down your plan, you will want to evaluate what you need to accomplish your dream. Do you need equipment, training, support or funds? Write down what you will need to accomplish your dream and then add those details to your action plan.
10. Get help ? If you've struggled in the past with manifesting or even believing in your dreams, see what a difference support can make. Professional athletes and musicians got where they are with coaching and guidance. Personally, I have several coaches, and I also belong to peer communities where I can ask questions, be accountable, get and give support. Begin to create a network of people and communities who will support you and your dream, and you'll get there faster.
If your dreams are missing you, now's the time to reconnect and breathe new life into them. You deserve for all of your dreams to come true. Believe it, take action and make it happen.
Both Nitin Chhoda & Kamin Bell are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Nitin Chhoda has sinced written about articles on various topics from Supplements, Recreation and Sports and Advertising Guide. About Author:Nitin Chhoda is a fitness guru, licensed physical therapist and bestselling fitness author. Learn his philosophy at