Everyone desires to be healthy and happy. After all, what’s the point in working hard towards a healthy and long life if you can’t enjoy it? While concentrating on a healthy lifestyle by eating right and exercising is great for your body, living a balanced life means protecting your emotional and mental health too. Follow this 24-hour guide, and you’ll be on your way to having a healthy life.
7 am to 10 pm
Drink two cups of water with lemon as soon as you wake up. This simple habit keeps you hydrated throughout the day and reduces constipation. You can then take one or two probiotic capsules for immunity as well as improved digestion. Then doing 30 minutes of cardiovascular exercise on an empty stomach will further reduce elevated morning cortisol levels and burn extra body fat. According to research, people burn up to 20% more body fat when exercise is done on an empty stomach in the morning than when it’s done during rest of the day.
After your workout, you can have a smoothie for breakfast each morning during the work week. In a blender, combine vegan protein powder or whey protein isolate, 1 tablespoon natural almond butter, 1 tablespoon ground flaxseed, water, and 1/2 cup of frozen berries. Turn the mixture into a power smoothie by adding one of these: cinnamon, lecithin, unsweetened cocoa powder, or greens powder. Consume your essential nutrients, such as a high-quality multivitamin, capsules of omega-3 fish oils, and a vitamin D supplement. This combo will help boost immunity, reduce inflammation, ensure optimal health, and lower blood
12 pm to 3 pm
Use your lunchtime to refuel not only your body but also your mind, to do this you can either pick up with your listening or reading materials you left off, or indulge in a quick meditation session or even a quick desk exercise. However, if you’re outgoing, spend that time catching up with your colleagues as it will boost your energy levels even more.
Make sure your lunch involves healthy foods, such as a protein-rich salad, a lean-meat wrap, or a peanut butter and jelly sandwich. Having a meal that contains protein at mid-morning and mid-afternoon is essential each day. You should pack at least two snacks and one lunch to the office each day. Options can include a boiled egg, a small apple with some almonds, tomatoes with balsamic dressing and a piece of feta cheese, a protein bar, or hummus with veggie sticks. Make sure you are eating after every three hours, and never miss your afternoon snack. As per studies, individuals who eat frequent small meals tend to enjoy greater weight loss. Eating regularly helps in preventing blood-sugar highs and lows that can disturb your energy and mood.
Always keep a big bottle of water on your desk, keeping in mind that you should finish it by the end of the day. Drink green tea throughout the day in addition to your water.
6pm to 9 pm
Eat your dinner at least two hours before you go to bed to encourage uninterrupted sleep. The last meal of your day should include lots of veggies, fibrous carbohydrates, protein, and at least one-third salad.
Make sure the vegetables are safe for consumption. You should use a vegetable washer before you cook them at home. KENT Table Top Vegetable and Fruit Cleaner is one of the best vegetable washers available in the market.
Other than that, you should choose complex carbohydrates like sweet potato, brown rice, or squash for your evening meal. Also, take your second dose of omega-3 fish oil capsules with this meal.
After dinner, spend some time alone to breathe deeply, meditate, and collect your thoughts, before you sleep.
Everything in moderation is the key to a healthy life. Eating a varied and moderate diet can help with weight control, weight loss and help you stay healthy. Everything in moderation means that there is a healthy balance to your life, so live, love, laugh, and be healthy!