Tips for Eating Healthy on a Busy Schedule

Most people want to be healthy. However, exercising and eating healthy on a busy schedule can seem impossible. From the time you roll out of bed in the morning to the time you collapse into the sheets at night, you may not have time do a single pushup. Busy schedules can become a downward cycle for health as you substitute microwaved meals for home cooked ones.

If you find yourself lacking time to do anything other than finishing that project at work or studying for that midterm in college, realize that a little effort in the health department can go a long way. Eating healthy on a busy schedule is actually easy to achieve – just follow the tips below that help you find time to eat healthy despite your hectic lifestyle.
Simple Tips for Eating Healthy on a Busy Schedule
1. Cook Food on the Weekends

Regardless of how busy your schedule is, you likely have at least some time to cook on the weekends. Triple or quadruple your recipe and pack food into individual containers to take with you during the week. Store these containers in the freezer or refrigerator so all you have to do in the morning is grab it and go.
2. Make Breakfast Easy

Breakfast is an essential part of eating healthy on a busy schedule. It kick-starts your metabolism in the morning so be sure not to skip it. Those who eat a healthy breakfast tend to have a healthier diet because they don’t feel starving later on in the day. Breakfast doesn’t have to be a huge deal either. Grab a piece of fruit or a couple hard-boiled eggs to get the day started right.
3. Only Buy Healthy Food

If you want to eat healthy you have to surround yourself with healthy foods. Remove the temptation to grab a cookie from the pantry by not having cookies in the pantry to start with. Make sure you go shopping regularly so have food to last you throughout the week. When people run out of food at home they tend to justify driving through a fast food restaurant or grabbing something from the vending machine.

4. Make Good Choices When Eating Out

Preparing healthy food and bringing it to work is good and all but there are some days when it just won’t happen. In the situations where you do have to eat out, have a plan for what types of food you will let yourself buy. For example, most fast food restaurants now offer salads. Decide beforehand what your rules are so you don’t end up making an impulse buy.
5. Keep Yourself Accountable

It is always helpful to have a friend who is going through the same thing you are. This could also be a spouse or parent. Ask this person to follow up with you on your eating habits. If a friend at work is trying to eat healthy as well, plan to make meals together. It’s easy to give up on yourself, but more difficult to let someone else down.
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How to Sleep Better: Best Foods to Eat for Insomnia

Insomnia has become an epidemic, and statistics show that about 30 percent of all people suffer from sleep disorders. The main reasons are anxiety, stress, emotional and mental strains, working different shifts, jet lag, and others. It is not surprising that some 10 million Americans use prescription medications and sleep aids. The good news is that there are some good foods to eat for insomnia.
Best and Worst Foods to Eat for Insomnia

Here are the best foods to eat for insomnia:

Foods rich with calcium: Jasmine rice, fish, whole grains, yogurt, tofu, almonds, sesame seeds, barley, bulgur, seeds, pine nuts, and sunflower seeds.
Foods rich with vitamin B6: bananas, pistachios, dried herbs, sesame seeds and almonds.
Foods that contain manganese: hazelnuts, herbs and spices, roasted soybeans, cocoa powder and oatmeal.
Foods that contain complex or unrefined carbs: dried, frozen, or fresh cherries or cherry juice, vegetables such as asparagus, celery, and cucumber.

Foods Rich with Calcium

The best foods to eat for insomnia include Jasmine rice, fish, whole grains, and yogurt. Yogurt and other dairies are good sources of calcium. Studies have shown that calcium deficiency may lead to insomnia.

Other foods that supply calcium include tofu, almonds, sesame seeds, and herbs. Whole grain foods such as barley and bulgur are excellent sources of magnesium. A magnesium-deficient diet may make it more difficult to fall or stay asleep. Magnesium is also found in foods such as pumpkin seeds, dried herbs, pine nuts, and sunflower seeds.
Foods Rich with Vitamin B6

Bananas are good foods to eat for insomnia. Bananas are a good source of vitamin B6, potassium, vitamin C, manganese, and dietary fiber. Vitamin B6 stimulates the production of melatonin, which regulates the circadian rhythm.

Other foods that contain vitamin B6 include pistachios, dried herbs, and sesame seeds. Almonds are a power food that supplies manganese, magnesium, and protein.
Foods that Contain Manganese

Manganese is an important mineral that aids muscle relaxation and makes it easier to fall asleep. Proteins also play an important role in that they regulate blood sugar levels. Try to eat more foods that contain manganese, including hazelnuts, herbs and spices, roasted soybeans, and cocoa powder.

Oatmeal is an excellent food to eat for insomnia. It is nutrient-dense, inexpensive, soothing, and tasty. Oatmeal is easy to cook and supplies essential minerals such as potassium, silicon, phosphorus, and magnesium.
Foods that Contain Complex or Unrefined Carbohydrates

Instead of eating foods that are high in simple carbohydrates and sugar, you can have nuts or hard-boiled eggs. People who suffer from insomnia should also eat tart cherries because they boost the production of melatonin. You can have dried, frozen, or fresh cherries or cherry juice.

Cereal is a healthy snack and will help you snooze. In general, foods that contain complex or unrefined carbs increase the supply of tryptophan. Other foods with complex carbohydrates include vegetables such as asparagus, celery, and cucumber. Legumes are also good sources of complex carbs, and you can eat more soy beans, kidney beans, peas, and lentils. Whole grains supply unrefined carbs, are low in fat, high in fiber, and contain healthy protein. Try to include amaranth, cornmeal, and oat bran in your diet.
Worst Foods to Eat for Insomnia

Eating a small snack 3 or 4 hours before bedtime may help people who suffer from insomnia. However, there are some foods to avoid as they will make it even harder to fall asleep.

The list of foods to avoid includes celery, ice cream, candy bars, and pizza. Pizza and pasta are heavy meals because they contain cheeses and fatty meats. While toppings are nutritional, they are also greasy.

You should also avoid garlic and other foods that cause heartburn. Obviously, you shouldn’t drink coffee at night because it is packed with stimulants.

Even if you love dark chocolate, you should avoid chocolate at night because it contains the obromine and caffeine. Red meat and alcohol can make it more difficult to fall asleep. Red meat is an excellent source of tryptophan and iron, which have sleep-inducing properties, but it will keep your stomach busy the whole night.
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Helps in Weight Loss

Cherries may also help you lose weight. 1 cup of cherries contains less than 100 calories and 3g of fiber, which will keep you full for a longer time. They also contain many B-vitamins such as riboflavin, thiamin, vitamin B6, etc. which are crucial for metabolism in the body and converts foods into energy.

So, now that you realized the benefits of cherries. Have them daily and enjoy their taste and benefits. You can add cherry fruits to all your desserts and other delicious recipes or you can even drink juice instead.
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Amazing health benefits of pomegranates

Pomegranate or anaar as it is called in India, is a fruit that is not only high in terms of taste, but nutrition too. It has traditionally been used in Ayurvedic medicine as a part of many traditional remedies. In this post, we’ll tell you some reasons why you should include it in your daily diet.
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Reasons you should have curd

Curd or dahi, is a popular food item all over the country. In the north, people eat it with flattened rice or chapatis while in the south, people are great patrons of curd rice. Some sections of the society even consume curd for superstitious purposes. It is thought that consuming curd before embarking on a journey will ensure safety and good health. Made from milk, this dairy product has a lot of health benefits. Here are some reasons why you should add curd to your daily diet starting today.
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Amazing Benefits of Mediterranean Diet Plan – Pyramid Recipes

Healthy people are those who live in healthy homes on a healthy diet. If you are looking for a healthy eating plan, then Mediterranean diet might be the right one for you. Many environmentalists, chefs and dietitians across the world agree that incorporating Mediterranean diet in our lives is one of the best healthy diet plan ever. The diet includes traditional foods from all the countries surrounding the Mediterranean Sea and is considered as the model of healthy living. Built on the foundation of vegetables, fruits, whole grains, chicken and fish, if eaten regularly this diet has the ability to lower the risk of many diseases like heart aches, type 2 diabetes, cancer, Alzheimer’s disease and etc.
Amazing Health Benefits of Mediterranean Diet Plan

Mediterranean Diet- A Healthy Switch

One need not be an expertise at cooking when opting for a Mediterranean diet. Mediterranean diet food recipes deliver the most delicious munches, which are easy to prepare yourself. This diet is highly admired and respected for its culinary reputation. Researchers have proved that this diet has the ability to increase the longevity of the person, and improve the brain power of older people when compared to other low fat diets. Combining this food with extra virgin olive oil or mixed nuts would be an add-on. A little amount of meat is also included in this diet and most of the fat found in this is unsaturated. Mediterranean diet meals offers an affordable, balanced and healthy promoting lifestyle when followed along with your regular workouts.
Studies proved that those who are consistent in following this diet showed very low rates of heart risks, and other factors including blood pressure, cholesterol, and obesity. However chances of type 2 diabetes were not minimized as they didn’t quit smoking. So in order to achieve better results you not only have to follow a healthy diet plan, but also should adopt a healthy lifestyle. Doing this you surely will observe a positive impact in your well being, in your energy levels and your mood swings. You can check out the in the below article.
Mediterranean Diet Meal Planning Tips:

Love Your Fats:

Don’t be a fat phobic. There are many techniques in Mediterranean Diet to lose weight. You have to incorporate good fats into your diet and must focus on having a balanced meal. Mediterranean diet meals are all about healthy and tasty fats as olive oil, nuts, seeds, and fish are the good sources of unsaturated fat. Removing bad fats out of your diet that sum up for high cholesterol levels and including good fats that provide low cholesterol levels helps in losing calories. This in turn helps you to maintain weight.

Mix Up Your Grains:

Eliminating wheat, white grains and any other food sources that are rich in carbohydrates to lose weight doesn’t support Mediterranean Diet Plan. To the contrary, the Mediterranean diet includes ample amounts of carbs, proteins and grains which are a blend of both white and refined grains like pasta, white bread, brown bread, brown rice, and couscous.
Try different types of multi-grain pastas like Barilla Plus, barley or millet that contain high sources of protein, fiber and omega 3 fatty acids. Include these types of foods when trying out some fresh salad for either lunch or supper. Tossing them with fresh herbs, veggies and olive oil work well.

Eat Pretty Food:

Mediterranean diet contains a lot many veggies that include peas, beans (legumes), nuts, seeds and oil, grains, wide varieties of fruits, and other some small portions of poultry, seafood, cheese and meat. Eggplant, broccoli rabe and arugula are also included and are loaded with lot many phytonutrients that prevent from cancer and heart diseases.
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Mango Provides protection against cancer

 

Mangoes are rich in dietary fibre, vitamins, minerals, and poly-phenolic flavonoids . It has been found that mangoes have qualities that can protect against colon, breast and prostate cancers as well as from leukaemia.

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