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在线翻译:
szdaily -> Lifestyle -> 
Preparing for a healthier week
    2016-10-21  08:53    Shenzhen Daily

    LIFE is hard, unpredictable, and comes with its own set of challenges. But honestly, we often get in our own way before life even gets the chance to throw us a curveball. The good news, however, is that you can start developing healthy habits right now to incorporate in your everyday routine.

    It doesn’t require a major diet and lifestyle overhaul — just some small steps that are totally doable. Why small steps? For most of us, when we succeed in accomplishing a small goal, we’re motivated to keep going. Of course there’s no one-size-fits-all diet solution for everyone, but just by committing to making one of these easy tweaks to your diet and lifestyle, you’re off to a great start.

    1. Clean up with probiotics

    Have you had a weekend of full-on indulgence, or are you coming off of a sugar bender? Instead of seeking relief in a detox or juice cleanse, try some gut-healthy probiotics like kombucha tea or kefir to help with the stomach’s natural digestion. Unlike some fruit juices or smoothies, probiotic-rich foods are relatively low in calories and sugar.

    2. Stay hydrated

    Similar to the apple allowance, drinking eight glasses of water a day can also help keep the doctor away, or at the very least keep you full and energized to tackle on another week. Drinking more water may also lead to weight loss.

    3. Skip the chips

    Schedules get hectic, workloads become overwhelming, and then there’s lunch somewhere lost in the shuffle. For those days when you just can’t find the time to eat lunch, having an emergency snack stash is a must. Munching on healthy snacks throughout the day will keep you from overeating later on at dinner or grabbing something quick and unhealthy from the drive-through. Our go-to favorites are: homemade granola, apple energy bites, and DIY no-bake snack bars.

    4. Prepare ahead

    It’s exhausting just thinking about washing, mixing, cutting and chopping. And none of that prep work actually involves the cooking yet. It doesn’t come as a surprise that some people would rather have fast food or a bag of chips instead of doing all that prepping each night for one meal. Save yourself the time and stress by prepping on the weekend. This means chopping all of your vegetables ahead of time and storing them in the fridge in individual containers, pre-cooking grains like quinoa or bulgur, and making a large portion of homemade dressings and vinaigrettes to use all week for side salads. Three to five-ingredient healthy meals aren’t so bad for busy weeknights. Now, start planning.

    5. Put vegetables

    in everything

    You already know you can add beets and spinach to your smoothies, but have you tried using sweet potatoes as zoodles or an alternative crust option? What about the ever-so-versatile cauliflower as mash, biscuits or cheesy tots? And we can’t forget about sneaking veggies into low-calorie casseroles or morning muffins.

    6. Engage in daily

    ‘deskercise’

    Making healthier diet swaps is a surefire way to jump-start your week, but for faster results, you’ve got to get active. The problem, though, is that some days aren’t meant for the gym or sweating. You can undo the damage of sitting all day or mindlessly snacking at work by sneaking in some simple exercises at your desk or taking the stairs instead of the elevator. If you’ve never heard of “stapler curls,” you and your biceps are truly missing out.

    7. Make freezer

    smoothie packs

    Another DIY moment: Prepare pre-packed smoothie bags by putting your favorite blended goodies, pre-cut frozen produce, and non-liquid ingredients (protein, veggies, or whey powder) into Ziploc 2-gallon freezer bags. That way, all you have to do when the alarm sounds is dump the bagged ingredients in the blender, and you’re off!

    8. Cook at home

    Not only do you save calories by ditching takeout or avoiding restaurants during the week, but you also have more control in what goes into your meals. Cooking soups or slow-cooker classics at home also lends itself to healthy leftovers for lunch and dinner the next day.(SD-Agencies)

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