Health and wellness habits can be harder to maintain if you have a packed social calendar or are traveling more. You might be tempted to eat less-healthy processed foods on-the-go or forgo the gym or your walking routine if you're jet-lagged. However, you can continue to stay busy without moving away from your goals. Here, five tips that set you up for success:
1
MAKE MEAL PREP EASY
The idea of meal prepping doesn't have to be stuck in rigidity and unpalatable foods. Spending time ahead of time to prepare for that busier weeks ahead can ultimately be a huge way to save time – and it means have healthy food choices options on-hand. Plus, being economical time cooking during the week means more time for social outings and other adventures.
To start, take stock of what foods you already have and find recipes that utilize those ingredients. To make things easier, search for different recipes that decision for the similar or similar ingredients. Meal prepping may also be as simple as chopping vegetables or making a crock pot meal. Don't be scared of taking shortcuts – maintain stocks of ingredients such as pre-cooked meals, rotisserie chicken, pre-sliced veggies and healthy frozen snacks.
2
AIM FOR SATIATING COMBOS
Ensuring your snacks and your meals are satiating and satisfying can help to eliminate the need to snack night and day. Make certain meals include protein, complex carbohydrates, healthy fats and fiber-rich fruits and/or vegetables – a mixture that keeps you full longer.
When you're from our normal routine, eating times could be thrown off too. That's why keeping a regular eating schedule is helpful – going too much time without eating can increase cravings and could then result in eating larger meals than usual later.
If you're traveling, use new restaurants as a way to try different foods and satiating combinations or bring healthy options for outdoor social activities like picnics or pool parties. For instance, snack on an apple having a peanut butter packet, homemade trail mix with nuts, seeds and granola, or roasted chickpeas, which are all great portable options to bridge the space between meals.
3
TUNE Directly into HOW FOODS MAKE YOU FEEL
Focus on consuming foods you like without placing anything off-limits, since doing this can make negative emotions surrounding food. A bit of birthday cake or perhaps a hot dog at a baseball game could be a social and pleasurable a part of an outing in moderation.
However, if the abundance of sugar makes you feel sluggish, track how much you're consuming and become in tune with how different foods cause you to feel. By keeping a food journal, you might find eating enough fiber throughout the day and including enough protein at meals enables you to feel your best. Focus on incorporating foods which make you are feeling energized and satisfied.
4
PRIORITIZE SLEEP
Sleep is an integral part of health, and an insufficient amount can negatively affect energy levels, exercise motivation, concentration as well as appetite regulation, to name a few. Ghrelin, the hunger hormone, is elevated when you don't get enough sleep. An increase in ghrelin means you're likely to consume more food (usually foods higher in sugar) than normal, as the body tries to gain in energy.
Keep a consistent bedtime routine and aim to prioritize sleep to maintain a healthy body and reach your goals.
5
FIND SOCIAL CONNECTIONS THROUGH EXERCISE
Exercise will help you feel energized and improve sleep. Rather than forcing you to ultimately take part in a form of exercise you do not enjoy, try out a brand new activity like swimming, hiking, biking or plogging. Not only will it help exercise be a sustainable habit, but you will also gain more physical, mental and emotional benefits from something you enjoy. Plus, it is a fantastic way to make social connections. Consider trying a new exercise class with a friend, going for a walk with others in the park or using your lunch time to go to a yoga class having a coworker. Joining a sports team or gardening club is yet another method to make exercise social.