Stay Healthy 9-5
Stay Healthy 9-5
Author: Augusto Gonzalez
Healthy Living on the GO
HEALTHY LIVING ON THE GO
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Embracing a Conscious Lifestyle
“I’m Too Busy”
I’m sure you have heard the phrase “I’m just too busy.” We have all used it before and let’s face it, life in modern day society promotes stress, a sedentary lifestyle and unhappiness. Because really, who can be truly happy running around like a madman without any time to themselves? So I ask you this… when does it stop? Is it when we graduate from school, get that dream job or find the one?
No, I don’t think so. Life isn’t going to wait for us on the other side of the “finish line”. It is happening all around you, everyday. So let’s not wait for life to start. Start small and choose to be fulfilled. Our happiness begins with our mental, emotional and physical health. In the next few pages you will find some tips on how to embrace your metamorphosis into a happier and healthier you. Your happiness and peace of mind should never be put on the back burner. It is your #1 priority… remember that.
DID YOU KNOW…
“Success doesn’t come from what you do occasionally.
It comes from what you do consistently.”
– Marie Forelo
POWER OF POSITIVITY
An optimistic mindset is the key to living a happy and healthy life. It is not what happens to you, but how you choose to handle it. Negative thinking can paralyze and prevent you from seeing yourself and the world around you clearly. When you choose to see the good in every situation, a world of opportunities open up before you.Shouldn’t our mind work for us, not against us? It is a step-by-step process that anyone is capable of learning! burner. It is your #1 priority… remember that.
BENEFITS OF BEING A POSITIVE THINKER:
- Stronger Immune System
- Increased Lifespan
- Promotes heart health
- Better decision maker
- Reduced stress
- Improved relationships
HOW TO INCREASE POSITIVE THINKING IN YOUR LIFE
MEDITATION
Find a quiet place and sit in a comfortable, seated position. Relax your shoulders and allow your arms to rest on your thighs. Gently bring your awareness to your breath. Slowly and deeply inhale and exhale 5 times.Don’t fight your thoughts. Allow them to come and go peacefully. You can repeat a positive word or phrase like love, happiness, balance or I am grateful throughout your meditation. To learn more on how to start meditating, follow this link: https://www.youtube.com/watch?v=YoFgQ9bCovc
COUNT YOUR BLESSINGS
What you concentrate on expands! It’s time to attract the goodness in your life. First step? Awareness. Start out by listing two or three positive things that happened during your day. Then, write two or three things that your are looking forward to the following day. After, write about good things people have said or done for you. There is so much to be grateful for, train your mind to see it!
SURROUND YOURSELF WITH POSITIVE PEOPLE
Believe it or not, the people we surround ourselves with are direct reflections of our own beliefs. You can change who is drawn to you and how people interact with you by changing the way you see yourself.To do this, you need to believe in yourself and let go of the past/negative beliefs. Look in the mirror every morning and say “I am strong, I am happy and I love myself!” These positive vibes will attract uplifting and inspiring people into your life.
*ME TIME*
Dedicate time to yourself everyday. You are your own person outside of work, school and home life. Even if it’s just 15 minutes of alone time. You can go for a walk, dance, sing, paint… whatever it is, do it for you.
MAKING FITNESS “FIT” IN YOUR SCHEDULE
Physical activity is a fundamental component of health that allows our body and mind to work to it’s maximum potential. You don’t need to drive to a gym and do a long, strenuous workout everyday of the week. You can find exercises that work best for your body and schedule. Start by adding small movements throughout your day. You can do 15 minutes of arm and abs when you wake up, 10 minutes of yoga and/or leg strengthening at work and a relaxing 30 minute walk when you get home. Your mind might fight it at first, but your body will thank you!Exercising releases the happy hormone “seratonin”, relieves muscle tension and gives you a boost of energy and confidence. What are you waiting for?
Office Workouts
Baby and Me
Hotel Exercises
MEAL PLANNING
Meal prep is a great way to help you stay on track with your nutrition goals. When we don’t have healthy food options with us, we are more likely to buy the quickest option. Let’s face it, the most convenient food is usually packed with fat and empty calories. Planning your meals ahead of time will help you manage your time better, save money, control your portions and mentally prepare yourself for the next week. Here are some tips to keep in mind while meal planning:
Learn How to Read a Food Label: Limit your cholesterol, fat and sodium. Try to have an abundance of fiber, vitamins and minerals. Take a look at the percent daily value (right column) to determine what amount of that nutrient is being consumed based on the daily recommended intake. Remember 5% or less is low and 20%or more is high. Focus on having a nutritionally balanced plate, not on calorie counting.
Monitor your Portion Control: Portion size is just as important as important as choosing nutrient-rich foods!Check out this link for a quick guide: http://bodybyfadi.com/wp-content/uploads/Helping-Hand-.jpg
Choose Healthful Foods: A nutritionally balanced plate is 1/2 veggies/fruits, 1/4 protein and 1/4 starch.Choose whole grains, lean sources of protein and have an abundance of fruits and vegetables in your diet.Substitute butter and margarine for plant-based oils like olive, flaxseed, avocado and nut oils.
Remember to Hydrate: On average, men need 15 cups of water and women need 11 cups of water daily.Physical activity will increase this amount. Bring a water bottle with you throughout your day to make sure you drink enough water.
WHAT YOU NEED
- Labels or a permanent marker
- 6 different colored containers- Protein, starch, fruits, vegetables, healthy fats, seeds and dressings
- Gallon, medium and snack sized freezer bags
- Measuring cups and spoons
Plant-Based Diets: Change your routine in 2018
A HEALTHY OUTSIDE STARTS FROM THE INSIDE
-ROBERT URICH
PLANT-BASED DIETS
CHANGE YOUR ROUTINE IN 2018
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Starting a new year, means New Year resolutions! If improving your health is at the top of your list for 2018, we are challenging you to work on changing up your routine and trying a more plant-based approach to eating! The Academy of Nutrition and Dietetics states that an appropriately planned plant-based diet is appropriate for all stages of life. Many believe that adopting a plant-based diet means that you will be eating a dull diet but
THINK AGAIN!
PLANT-BASED DIETS
Not ready to give up animal products completely? Not a problem! Think of plant-based eating as a way of adding to your diet rather than subtracting from it.
Flexitarian diet may be a good mid-point to start with as it promotes increasing intake of vegetables, fruits, whole grains and legumes and limiting animal products.
Environmental: Utilize less natural resources and decrease environmental damage.
Livestock contributes to 18% of greenhouse gas emissions!
Health: Higher intake of several nutrients including fiber, potassium, and Vitamin C, which may contribute to health benefits! those that follow appropriately planned plant-based diets are at a lower risk for obesity, type 2 diabetes, heart disease, hypertension and certain types of cancer.
Financial: Plant-based diets can help your pocket too! Apart from saving money on healthy care due to reduced health risks, it also saves you money on groceries.
PLANT-BASED DIETS
1
Point out plant-based foods:
Do you eat peanut butter and jelly sandwiches? or nuts with raisins as a snack? You might already be eating plant based proteins without realizing it!
2
Make easy changes first :
If eliminating chicken from your diet seems near impossible, try starting off with another protein until you feel comfortable removing chicken.
3
Start with just one day:
Meatless Mondays, start off your week on a nutritious note. This is a great way to incorporate a plant-based protein to one of your favorite meals.
4
Explore your grocery store:
Pick out a new fruit or vegetable every week to use in a recipe or eat as a snack. You’ll be surprised at how much variety a plant-based diet can offer.
What exactly are Meatless Mondays?
Meatless Mondays is a campaign that was started in order to help improve personal health as well as the planet’s health. Starting your week off meatless helps to set the tone for a nutritious week! Substituting plant-based proteins even just once per week helps reduce your risk of preventable conditions such as diabetes, cardiovascular disease and obesity.
PLANT-BASED PROTEIN
The belief that one cannot reach their protein requirements on a plant-based diets is a myth! Even an athlete can reach their optimal performance if consuming a balanced plant-based diet.
Venus Williams was diagnosed with an autoimmune disorder that almost stopped her tennis career. Her decision to transition to a plant-based diet has helped improve her health as well as performance on the court!
PLANT-BASED RECIPES
BUTTERNUT SQUASH AND BEAN TACOS
Ingredients
2 tbsp. Olive oil
1 Butternut squash, cut into 1/2 in. pieces
1/2 tsp. Ground Cumin
Kosher salt and black pepper, to taste
1 (15-oz.) can Black beans, rinsed
8 Corn tortillas
1/2 Small red onion, sliced
1 cup Goat cheese, crumbled (optional)
1/4 cup Torn fresh flat-leaf parsley
Directions
1. Heat oil in a large skillet over medium heat.Add the squash, cumin, salt, and pepper and cook, stirring occasionally, until tender, 11-13minutes. Add the beans and 1/2 cup water and cook until heated through, 1-2 minutes.2. Top the tortillas with the squash, beans, onion, cheese (optional), and parsley, evenly.Serve with lime wedges (if desired)
Recipe by: realsimple.com
PEANUT BUTTER PROTEIN BALLS
Ingredients
1 cup Rolled oats
1/3 cup Peanut butter
6-7 Pitted dates
2 tbsp. Ground flaxseed
3 tbsp. Maple syrup or honey
1 tsp. Vanilla extract
Directions
1. Put oats in a food processor and pulse until the oats are pulverized into small grains.2. Add the remaining ingredients and blend until the mixture is sticky, grainy, and a rich-brown color.3. Take about 2 tbsp. of the mixture and roll into a ball. Repeat until all of the mixture has been used.4. Can eat protein balls right away or refrigerate for about 25 minutes to allow them to firm up.Recipe by: pickledplum.com
BON APPETIT!