12 Tips for Understanding and Maintaining A Healthy Diet on A Busy Schedule
For most people, the day starts early and ends late. There’s always somewhere to go, something to do, and never enough time in the day to get it all done. In an attempt to create a little space in the day and make the most of what extra minutes there are, many people choose a drive through or fast food instead of healthier options they could make themselves. With more than 68% of America overweight, the pattern of low-nutrient, high fat, high salt foods have created a dangerous pattern. But there are plenty of simple steps you can take to change yours and your family’s habits even when your days are crammed full. Understanding and maintaining a healthy diet shouldn’t be a daunting task. Here are 12 tips to get you started:
- Make a plan. The best way to get started is to figure out what you are looking to achieve with your healthy metamorphosis. Writing out a plan on what you want helps you keep track of your goals even when you’re busy. This includes making a grocery list when you shop. This will prevent impulse buys if you stick to it!
- Utilize healthy frozen foods. Keeping frozen vegetables, fruits and meats on hand can help you make meals and snacks on a whim when you haven’t had time to grocery shop. Because frozen foods store for longer than their fresh counterparts, it’s fine to stock up. Use frozen fruit in a yogurt smoothie, and you can quickly microwave thaw frozen vegetables then toss them in the oven to roast for dinner. If you can remember to thaw items in advance, just stick them in the fridge before you leave for work.
- Get your hands on pre-prepped fruits and veggies. Sure, they cost a bit more than the whole versions, but if time is against you it may be worth it to pay for prewashed lettuce or spinach. You can also find diced onions, veggies, and fruit in your produce section. All of which are healthy options and will save you time when you’re ready to cook.
- Do a pantry cleaning. It’s a basic part of eating healthy—take a few minutes to remove any temptations from your pantry or fridge that might throw your efforts off track. Get rid of the full fat potato chips, ice cream, or other unhealthy options so you won’t be tempted to grab them when your options are limited.
- Keep the car stashed. Healthy snacks like pre-portioned nuts, dried fruits, even low-calorie fiber bars are great options to have on hand when you’re commuting. Reaching for one of these options will keep you full and out of the drive through.
- Never shop hungry. Going grocery shopping when you’re hungry will set you up for sure failure. Unless you have the willpower of a superhero, you’ll end up buying foods you don’t need or grabbing a candy bar in the checkout lane.
- Have a fast breakfast. Eating a breakfast with protein and fiber can actually help you make better food choices all day by preventing swings in blood sugar that trigger cravings. Even if you don’t have a lot of time in the morning, toss some granola in a cup of Greek yogurt, or enjoy an apple and peanut butter while you get the kids to school.
- Make once, eat twice. Sounds like leftovers doesn’t it? Actually, this strategy works for lots of foods. Simply make a double batch and keep back half to make another dish with later in the week.
- Only make simple recipes. A late arrival home isn’t the time of day to start a complicated recipe with 15 ingredients. Instead, stick to meals you know well that don’t take too much effort to prepare on a busy day.
- Take the small steps. Making a lot of dramatic changes can be overwhelming and leave you frustrated. Instead of doing everything at once, try small adjustments. Once you master it, add one more until you’ve changed your approach entirely.
- Consider healthy delivery. There are lots of monthly delivery services focused entirely on healthy snacks like nuts, fruits, granola and more—and you don’t have to give it a second thought. Subscribing to one of these services means just the right foods arrive at your door and all you need to do is enjoy them.
- Make freezer meals ahead. Take advantage of an hour or two over the weekend to make a few meals you can bake from frozen. Double the batch and you’ll have another recipe you can enjoy in a couple of weeks. If you don’t know where to start, do a search for healthy freezer meals and see what you like.
Choosing healthy foods over so many other options can feel like a difficult task, and there are sure to be times when you won’t make the right choice. But instead of letting it get you down, arm yourself with the right tools for success and customize what you eat to the needs of your body. A nutrigenomic test may help you learn more about how you use vitamins and nutrients on a genetic level and help you choose foods that will make the biggest health impact for you, no matter how busy you are. This is one more tool in your goal...
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“This is a sponsored conversation from Mums the Word Network and The Stork OTC. All opinions are my own.”
Let Stork OTC help grow your family
Today we’re going to be talking about something that is of a more personal nature than what I typically talk about here. It’s can be a difficult, and sensitive topic for many, but I have a handful of personal friends dealing with this issue at the moment, and a few more with grown children of their own who are struggling at the moment. I feel like some of you may know of people struggling with this topic in your own lives, and I’m hoping that the combination of my own story and the new availability of this product, can help others have improved odds for their own outcome!
This year I’ll be celebrating my 21st Anniversary, having married when I was 21 years old. Often, when young people get married, it’s just a matter of time before the inevitable question is asked, “When are you going to have a baby?!”. While those asking usually have the best of intentions, it can be a painful question for couples who are struggling with fertility issues. Fertility issues come in so many different shapes and sizes, with an abundance of complications and special circumstances. I struggled with the ability to maintain a pregnancy, once I was able to get confirmation of a positive pregnancy.
When dealing with fertility issues and later, pregnancy complications, I have to tell you that THE MOST PAINFUL part of the entire experience is being in or passing through a waiting room full of women in their final stages of pregnancy or those with newborn babies. When you have issues, it requires multiple doctor appointments, so you find yourself in these waiting rooms on a frequent, recurring basis, and all you want to do is cry. It’s not that you aren’t happy for these soon to be or new parents, it’s more that it’s a reminder of how badly YOU want to be a new parent too. It can also lead to an awkward situation with friends and family members who are expecting or new parents because they don’t want to make you feel uncomfortable when they know you’re struggling. My advice is to have an open, honest conversation with them ahead of time to let them know how happy you are for them and to please not be offended if you are sad or have tears in your eyes when you hold their precious loved one. Depending on your current situation, you may be perfectly fine. However, if you are dealing with a hormone roller coaster due to treatments or your medical issue, tears and emotions may be free flowing. Family and friends are a great resource to help you through it, so be sure to lean on them! Ask for help! Call a friend and talk it through, it helps!
When I was struggling, I had many different issues, from an irregular cycle to hormone fluctuation and beyond. The first step is to do plenty of research to fully understand the Basics of the Ovulation Cycle, and how the variations apply to your unique situation. The best tip I received from a friend is to understand early on that YOU ARE YOUR OWN ADVOCATE. Your doctors are handling many different patients, and they are experts, so do your best to keep a good calendar and log of your cycle, daily body temperature, changes in cervical mucus drainage, moods, diet, medications taken daily, exercise, intercourse, and any other questions/concerns you have and want to discuss at your next visit.
- Cycle Log – Timing can vary for everyone. Your doctor needs to know exactly what day you began your menstrual cycle, and how long each cycle lasts for you. Following your log over time, the doctor can determine if you follow a pattern, or if it’s sporadic, and how that may affect conception.
- Daily Body Temperature – You need to know what your base temperature is (not everyone is 98.6 all the time), and it can increase when progesterone is released. Personally, I had very low progesterone, which was one of my conception issues, so I had to take supplements. Take your temperature at the same time each day, for an accurate record.
- Changes in Cervical Mucus Drainage – I know, this may be uncomfortable to talk about, much less keep a record of, but it’s important. When your hormones rise and fall, this can increase or decrease in quantity, thickness, etc. When your doctor can look at a log of fluctuations, they can help give tips for optimal conception times, etc.
- Moods – Knowing how you are feeling throughout the month is also important for your doctor to know. Perhaps there are underlying issues you don’t realize you are having, but being able to look back at a log can help your doctor know if you might need medication or a counselor to help you talk through things as you navigate what can be a very stressful (but rewarding) process.
- Diet – Are you eating a healthy diet?
- Medications – let your doctor help make sure all the...
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This post is sponsored by Amwell, all thoughts and opinions expressed are solely my own.
Amwell Online Breastfeeding Support & Lactation Consultant Services
When going through pregnancy for the first time, I was shocked at how many people asked me how I was going to be feeding the baby. The pregnancy books and magazines were full of information on both formula feeding and breastfeeding, with pros and cons of each. As someone who is moderately modest, it was uncomfortable for me to have the conversation with well-meaning friends, family, acquaintances, and even strangers! With each of my pregnancies, my husband and I talked through all of the pros and cons, and how various factors in our lives would be affected, and each time we decided that we did want to attempt to breastfeed each of our children.
With my oldest child, I had a complicated pregnancy and delivery. We knew pretty early on that he had some medical issues that would need to be addressed, and it reaffirmed our decision to try to nurse him, and give him all of the added benefits that we could. However, it was very difficult. He had issues latching on, and the hospital did send the in-house lactation consultants in to try to help me, but they seemed rushed with so many additional patients to help, and with no prior experience, it was stressful to try to work through the issues and figure out exactly what the problems were and how to fix them. An extended family member is a nurse and had given me a book of breastfeeding that made me feel bad about considering our pediatrician’s advice to try and supplement with a specialized formula, then kept asking me for so many personal details that I became quite overwhelmed. I also developed mastitis, and really could’ve used some professional guidance! However, I didn’t really have any other resources that I was aware of, that could help me work through things. Ultimately, for many medical reasons, we agreed with the pediatrician that supplementing with formula was necessary for this situation, and once I returned to work we moved to formula exclusively.
With my second child, nursing went a bit easier. There were fewer issues, I was more comfortable and confident, and was able to nurse until I returned to work. I worked for a small company, and the only place to nurse was in a bathroom stall, and we only had a single stall for all employees to share, so it wasn’t realistic for me to tie it up for the amount of time I needed to pump. So, once I returned to work we again switched to formula.
With my third child, I was a stay at home mom, so it was much easier to nurse for a longer period of time. However, when he was several months old he caught a stomach virus that was very severe and he had to be hospitalized for about a week. While there he required a specialized formula to help with his condition. He ended up needing that for an extended period of time, so I made the choice to stop pumping. This was a time when I REALLY could’ve used the advice of a lactation consultant because, with the stress of two other children at home – one with special needs, and this child in the hospital, the sudden weaning was a painful experience!
I share all of this with you, to help you understand why I think the Amwell Online Breastfeeding Support & Lactation Consultant Services are such a phenomenal resource for breastfeeding mothers!
Using a telehealth company is a new concept for many people. Our health insurance is through my husband’s employer, and they offer us a drastically reduced rate to use the telehealth system in lieu of a traditional doctor, when appropriate. I’ll admit I was hesitant the first time I tried it, but once I completed the first appointment I was hooked!
Amwell is the nation’s largest telehealth company, connecting users with board-certified, licensed doctors for immediate and live, online visits—day or night, on either mobile or desktop. Some general conditions our doctors encounter include: minor illnesses and injuries, general health and wellness concerns, prescription refills, and chronic condition management. We employ primary care and specialist physicians, as well as licensed behavioral therapists and registered dietitians, to meet our patients’ health and wellness needs. Our most recent addition to our platform is lactation consultants, which is the focus of this influencer campaign. Amwell doctors are available 24 hours a day, seven days a week, and are dedicated to keeping you healthy — all from the comfort of your home.
When you use the Amwell Lactation Consultant Service, the lactation specialists will be connected with you via video. They allow you to ask questions, they’ll guide you through any concerns you’re having, and offer professional advice. The lactation services are provided by a network of International Board-Certified Lactation Consultants (IBCLCs), and can provide help on a...
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Welcome to the May Flowers Giveaway Hop, hosted by The Review Wire. This hop will run from May 17 -31. The prize at this stop will be a $25 Amazon Gift Card.
Welcome to the Love In Bloom Giveaway Hop, hosted by Bookhounds. This hop will run from May 15-30. The prize at this stop is a $10 Amazon Gift Card and is open to everyone!
If you will be doing any holiday shopping online this year, be sure to shop through Ebates! You can check for additional discounts, coupon codes, free shipping codes, etc. AND get cash back on many purchases! First time users also get a FREE $10 Gift Card with their first purchase over $25!
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