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Dietary Goals

Top Tips for Eating Healthy When You Are Busy

Is it possible to eat healthy when you’re busy? When all know the way that “the crunch” of life can leave us reaching for something crunchy and sweet. While snacks and comfort foods can feel like self-care at the moment, they often leave us feeling tired, irritable, and less productive after the rush wears off. This creates an unhealthy cycle of continuously reaching for processed foods for “quick energy” before crashing again.

How Do Busy People Manage to Stay on Top of Their Healthy Eating Habits?

It takes accountability, planning, and a willingness to get creative when it comes to powering through the common pitfalls that make smart food choices fall to the wayside. The truth is that being too busy to eat healthy foods isn’t just an excuse. This is a real challenge that many people face daily as they try to juggle work and home life demands. Luckily, there are some tips that can change everything.

Take a look at the life hacks people use to eat healthy even when there’s no time.

Start Every Single Morning on the Right Track

From a psychological standpoint, getting back on track can be very hard once you start the day in the wrong place. Breakfast sets the pace for the choices you’re going to make for the rest of the day.

First, there’s the mental impact that the first bite of the day makes. If we’re reaching for a big, sugary, sticky bun because it feels like an easy choice, we may feel that trying to eat healthy for the rest of the day is “pointless” because we’ve already gone off track.

The wrong breakfast can also sabotage us on a physiological level. The truth is that a dessert-like breakfast will send us on a downward crash just a few hours after breakfast. That means we’re likely to be hungrier than we would have been with a breakfast choice that provided steady energy.

How do you fix the breakfast trap? Protein is great for this! You’ll also want to focus on breakfast items with fiber that will help you stay fuller. Some breakfast items that can help you to feel full and satisfied in the morning without setting you up for a crash include egg scrambles, overnight oats, and whole-egg frittatas.

Carbs aren’t necessarily off the table just because you’re focused on avoiding the spike that often comes from eating bread and cereals in the morning. It’s all about how you balance the right carbs with protein. For instance, avocado toast, banana pancakes, and a bagel topped with salmon and cream cheese can create sustained energy.

Never wake up surprised! What that means is that you should always have your breakfast planned a day in advance to avoid the “panic” of having to find something healthy to eat in a pinch while trying to get out the door. Don’t go to bed without having breakfast waiting in the fridge.

Don’t Undereat

Try our Buddha Bowl

One common mistake people make when trying to eat healthy on a very tight schedule is to undereat. This often leads to overeating later in the day. For example, you might rely on a restaurant near your office because it’s the “easiest” way to get lunch. You settle for a flimsy salad that consists of little more than lettuce, some cucumber slices, and a handful of tomato cubes because you’re trying to “eat healthy.” The problem with this is that you’re simply not eating enough of what your body needs for fuel. Have a real lunch when you’re having lunch! This could mean a quinoa salad, chick-pea salad, Korean BBQ wrap, chicken fajita, or Buddha bowl.

Keep Your Kitchen Organized

While the status of your kitchen may seem unrelated to your health, the truth is that you can’t know what to eat unless you know what there is to eat. We often lose track of the healthy ingredients we’ve stocked away because they aren’t in our direct line of sight.

A highly organized fridge is one of the ways that many healthy eaters stay on track. One tip is to reserve an organized area of your fridge specifically for meal-prep foods that are labeled by day. This eliminates the potential for making an impulsive choice because your meals have been carefully planned for you based on what day it is. You won’t have to dig through the rest of your fridge to put ingredients together because it’s all waiting for you in a designated spot.

Eat Plenty of Unprocessed Foods

Making a commitment to focus on unprocessed foods is one of the best ways to stick to a healthy eating plan. Prioritize whole grains, vegetables, fruits, seeds, and nuts over other types of foods. These foods add fiber and nutrients to your diet that can help to promote weight loss, maintain bowel health, keep blood sugar levels in check, and lower cholesterol levels.

Eat the Same Portions Every Day

Consistent portions help you to keep your appetite regulated. When we change up portion sizes, we are often left feeling either “bloated” or “peckish” when a meal is over. While this doesn’t mean you need to eat the same thing every day, it does mean that trying to stay in the same portion range every day for breakfast, lunch, and dinner can help you to enjoy consistent rates of fullness each day.

Eat at the Same Time Every Day

This next tip goes along with keeping the same portion sizes for each meal. Eating meals at the same times each day helps you to work healthy eating into your daily routine. This can be especially important during times when it feels like long, busy work weeks are sweeping us up in a wave that we can’t control.

Don’t work through dinner! Scheduled mealtimes help to create a sense of control and balance during times of intense busyness. In addition, having a set mealtime means planning each meal intentionally instead of waiting until you’re overly hungry to decide what to eat.

Make a List

Never underestimate how much being busy can cause you to get off track with even the simplest things in life. Once you find a meal that works for your tastes, be sure to write it down as part of a list of go-to favorites you can recreate weekly. You’ll appreciate having a list to refer to instead of trying to find the names of meals online again. This list can eventually become your meal plan for healthy eating.

Be Consistent Enough That You Can Afford to “Cheat”

Photo by Kiro Wang

There’s no need to make healthy eating feel restrictive. For many busy people, meals with other people happen pretty frequently. One of the best ways to find balance is to plan to control every meal you can control while simply making the best choices possible when you don’t have control. What does this look like? While you may only be able to plan breakfast and dinner on your own before heading out to a “work” dinner, you’ll at least have the structure in your diet that comes from staying consistent during two out of three meals a day.

Planning breakfast, lunch, and dinner for healthy eating during the week will leave you with many options for “splurging” on the weekends without feeling like you’re getting off track. When you have a weekly plan, you always know that you’ll be back on your path of healthy eating by Monday.

Use Professional Meal Planning and Delivery

There comes a point when we all have to admit that healthy eating takes commitment. Maintaining a healthy diet that also leaves you satisfied simply isn’t something that you can pull off without some planning. This is where using a professional meal planning and delivery service comes into the picture. The reason why meal planning is so popular at the moment is because many busy people have done the math on the value of their time versus the amount of time it takes to plan, create, and pack healthy meals for an entire week.

Eating healthy when you lead a busy lifestyle isn’t easy. In fact, eating habits often begin to slide when tight deadlines, long nights, and busy weekends full of commitments all fuse together to leave you with a full calendar that doesn’t leave much time for planning, cooking, and storing your meals.

While it can be easy to let busyness become an excuse for not eating the best foods possible, proper planning is the key to enjoying the health benefits that come from keeping yourself accountable for your nutritional choices.

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Fitness

The Benefits of a Low Resting Heart Rate

The Benefits of a Low Resting Heart Rate

What secret does your heart rate reveal about your health? When it comes to heart rates, a low heartbeat score may help you beat some disease risks. A healthy resting heart rate

(RHR) can be beneficial for your health. Take a look at what we know about the connection between a lower resting heart rate and a higher level of health. Knowing the full picture of the heart-health connection can help you get motivated to live a life with healthy meals, appropriate amounts of activity and all of the other factors that go along with getting into the correct heartbeat zone.

How Often Do You Think About Your Resting Heart Rate?

Resting heart rate refers to the number of times your heart beats per minute while you’re at rest. Most people you might poll on the street aren’t likely to know their own stats for resting heart rate. It’s simply not something we talk about enough! Do you know your resting heart rate? It’s easy to figure out. While there are many apps and devices that can help you to track your heart rate, you can also measure it using the following wrist technique:

  • Place your second and third fingers from one hand on the inside of the wrist of the opposite hand just below the base of your thumb.
  • You should be able to feel the movement of your pulse.
  • Next, count the number of beats that occur in a 60-second span.
  • Repeat a few times for accuracy.

A healthy resting heart rate is between 60 and 100 beats per minute. However, many factors can impact heart rate. People who are fit tend to have lower resting heart rates than people who don’t exercise regularly. In addition, factors like health conditions, medications and genetics can all influence your resting heart rate.

Making Sense of Your Resting Heart Rate

Focusing on the range for your resting heart rate can be much more important than obsessing over a specific number. A normal resting heart rate for women and men is between 60 and 100 beats per minute. However, trying to get to the extreme on either end isn’t necessarily something to strive for.

When your heart rate is lower, your heart can pump more blood with each contraction. This leads to a steady heartbeat.

However, bradycardia is a condition where the resting heart rate is considered too slow. Generally, it refers to a resting heart rate under 60 beats per minute. Before feeling alarmed, what is considered too slow is dependent on many factors including age and physical health. Many athletes and physically active adults have RHR under 60 beats per minute. And it’s not uncommon for a person’s heart rate to slow down below 60 BPM during sleep. A sign that a slow RHR is potentially too low is when you’re experiencing dizziness and shortness of breath when resting.

The opposite of a low resting heart rate is a high resting heart rate. When your resting heart rate is consistently above 100 beats per minute, your risk for a cardiovascular event is higher. When your heart rate is high, your heart is working harder to finish every contraction. As a result, your heart could potentially become overstressed.

How Your Resting Heart Rate Impacts Your Health

Resting heart rate is something that researchers studying cardiovascular health have been focused on for years. There are mountains of data pointing to the connection between heart rate and health. In a 2013 study, researchers tracking 3,000 men over a period spanning 16 years discovered that a high resting heart rate was closely linked with the following:

  • Lower levels of physical fitness.
  • Higher blood pressure.
  • Higher body weight.
  • Increased levels of circular blood fat.

The most concerning finding of this study was that a higher resting heart rate increased the risk for premature death. When heart rates reached between 81 and 90 beats per minute, the risk of death doubled. For participants with resting heart rates above 90, the risk for death was tripled.

Getting in the Zone: Are There Ways to Reduce Resting Heart Rate?

A healthy resting heart rate is the result of a complicated amalgam of health-related factors. The good news is that most people can make strides with reducing resting heart rate to reach an optimal zone after struggling with high resting heart rates. If you’re just now discovering that your resting heart rate is slightly higher than what would be considered ideal, it’s essential to know about some outlying factors that can be inflating your heart rate.

Stress and anxiety are two contributors to high resting heart rates that are often overlooked. When we’re feeling stressed and anxious, the adrenal gland releases a “stress hormone” called cortisol as part of the body’s natural “fight or flight” response. While this response is designed to keep us alive by throwing our response into overdrive at the sign of danger, it robs years from your life if you allow stress levels to stay elevated. That’s because cortisol causes both your heart rate and blood pressure to stay elevated. While it may not seem like the most satisfying answer, the reality is that taking steps to become more relaxed is vital for stabilizing your resting heart rate.

It’s also known that keeping cholesterol levels healthy can help with maintaining a low resting heart rate. That’s because cholesterol restricts blood flow through the blood vessels and arteries. As a result, your heart needs to try to operate much faster to keep blood moving. Unfortunately, this can tax your heart to its breaking point. Cholesterol levels are closely linked with diet. In fact, diet is one of the most powerful tools we can use to achieve a lower heart resting heart rate.

Which Foods Can Lower Your Heart Rate?

First, cutting out sodium is a great way to naturally bring down your heart rate without any drastic lifestyle changes. Many people find that switching from processed foods to naturally flavorful foods helps them to reduce salt intake without feeling deprived. It’s also known that foods high in potassium can reduce the impact of sodium on blood pressure. Some potassium-rich foods to add to your heart-healthy diet include:

  • Avocados.
  • Dairy.
  • Bananas.
  • Melons.
  • Leafy green vegetables.
  • Potatoes and sweet potatoes.
  • Tuna.
  • Salmon.
  • Beans.
  • Nuts and seeds.
Try our avocado toast!

Reducing your intake of processed sugars and refined carbohydrates is also vital for achieving a healthy heart rate. It’s also known that eating foods rich in omega-3 fatty acids can help reduce heart rate. One meta-analysis published in 2012 found that consumption of omega-3 fatty acids significantly reduced heart rate. Fish is considered to be the best source of natural omega-3 fatty acids. That means that entrées like Broiled Blue Circle Salmon or Tilapia With Grits and Walnuts are perfect for someone looking to stay satisfied without making a heartbeat blunder. For those who aren’t fans of fish, there are still plenty of ways to get in those omega-3 fatty acids naturally through diet. Avocados are very high in omega-3 fatty acids. That makes options like guacamole and avocado toast very attractive.

Don’t Forget Exercise

Nutrition is primarily considered to be the most important factor in a good resting heart rate. However, peppering in some regular exercise while staying on track with meal prep can only make things better. How much exercise do you need to reduce your heart rate? First, knowing the type of exercise that makes the biggest impact is important. According to one study, the average 55-year-old adult only requires one hour per week of high-intensity aerobic training to significantly lower resting heart rate. We also know that keeping up with exercise is the key to keeping the heart stronger. That’s because the heart becomes stronger with more exercise. Using exercise to “train” your heart to get to a place where it pumps more blood with each beat means that your heart doesn’t need to work harder to catch up! This is where you get a lower resting heart rate.

When you don’t know where to start with an exercise plan, there’s one thing to know—simply following the American Heart Association’s recommendation of getting in at least 150 minutes of moderate-intensity aerobic activity per week should be enough to keep your heart fit. If you’re pressed for time, consider the American Heart Association’s alternate recommendation of fitting in 75 minutes of vigorous activity every week.

Final Thoughts: Achieving A Good Resting Heart Rate Resting Heart Rate Comes Down To Lifestyle

Are you unhappy with your resting heart rate? Change is possible. Remember that giving your heart a rest through diet is the best way to speed up your vitality! Consider doing meal prep to ensure that you have low-sodium, heart-healthy foods waiting for you at every meal to avoid the trap of grabbing for foods that are quick and easy.

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