So things just continue to get busier each week! I owe you a post about the best time to eat carbs, and don't worry, it is coming. But today I thought I'd take a step away from my usual posts and bring you some info that is super relevant to my life (and hopefully yours) right now...
I am short on time, and so are you, am I right? We all wish there were more hours in the day. We all wish we could run on four hours of sleep without health or performance consequences. We all have trouble making time for the things that matter most to us.
I have been struggling to balance rest, relationships, "RD to be" things (and relaxation?). The things I enjoy, such as writing on my blog, and going out to eat (I missed Baltimore's Restaurant Week) have taken a bit of a hit on the priority list.
So I thought I would write about how I have been getting through these crazy days as healthfully as possible. After all, at some point we all feel like there literally is no time. I hope this post reaches some of you that could use tips and tricks to keep your healthy efforts on track!
[also, check out one of my first posts where I talk about how to bring real food into your life despite time constraints...]
This post is definitely a little out of the norm for me. Although the purpose of my blog is to focus on real food, fitness was and continues to be an important part of my life. And lets face it, if you are trying to create a healthy, sustainable lifestyle it should go beyond what you eat. With my current schedule, my previous up at dawn workouts are no more. Instead, I try and get my heart rate up three times per week. I do most of my workouts in my room (especially with the insane winter we have been having) with little to no equipment. Due to limited time and resources I do workouts that give me the most bang for my buck. Being physically fit and staying healthy doesn't mean you need hours in the gym, you just need 15-25 minutes.
Most often, I just jot down some exercises on a post-it, put on my favorite workout podcast and get busy < hint those are links to my three favorite podcasts. I am posting three, equipment free, at home workouts below. These should take between 15-25 minutes depending on your current fitness level. I find that if I can come home and get this done just before dinner or just before a shower, it ends up being time that I don't miss quite so much. I list some variations (easier, harder, or both). (I link to a video demonstration of the exercises you may not know, feel free to youtube any others).
three (20 minute or less) workouts
1. basic burn
Repeat 4-5x or set a 20 minute timer and do as many rounds as possible (AMRAP)
25 body weight squats
20 plie squat pulses (or regular squat pulses)
15 lunges per leg
10 push ups
2. quad and shoulder smoker
Complete 10 reps of each, then start back at the beginning of the exercises and do 15... ultimately your repetition sequence should look like this:
10 - 15 - 20 - 15 - 10
Body weight squat (don't let your heels come off the ground)
Push ups: wall (beginner), knees, traditional, or spiderman (advanced)
Reverse lunges (each leg)
Mountain climbers (each leg)
3. Go for a 20 minute walk. Set a timer. Each time it hits a 5 minute marker (so 5 min, 10 min, 15 and 20) do 20 jumping jacks (beginner) OR regular squats OR jump squats (advanced). No need to stop the timer, just do them as quickly as you can and then get right back into your brisk walk until the next 5 minute marker.
Extra tip: it helps if you have someone to hold you accountable. I text my sister or boyfriend after a long day when I really don't feel like exercising. They always tell me to do something quick because it will help me feel better. Guess what? It ALWAYS does. It helps me destress, takes my mind off of whatever was bugging me, and it puts me in a better mood.
real food fuel
I can't end a post without some real food tips. Here is my list of some easy on-the-go snacks you can either pick up when you're on the run or buy at the grocery store to keep in your car, purse, or desk. These are great to always have on hand for those days when packing a real food snack just isn't going to happen (which it often isn't because this is real life)
- beef/ bacon/ turkey jerky -> if you don't live near a trader joes try Oberto brand!
- string cheese
- portable nut butter packet
- granola bar (check out this post for more comments) >> p.s. if you aren't into buying bars individually, Nature Valley PROTEIN bars are a good conventional option
- full-fat yogurt
- coconut chips
- full fat milk
- Coffee latte (unflavored) made with whole milk >> decaf if it's the afternoon
I hope one of these tidbits can help you on a day when you're just really out of it. Whether you make a healthy food choice, or make the choice to break a sweat, making these good decisions despite being in a state of stress is often the most rewarding.
If you don't already follow me on twitter, please do...You can find my tweets here as well. Check out these articles I tweeted this past week about the 2015 US Dietary Recommendations>> keep in mind these are the recommendations that shape the DGA (Dietary Guidelines for Americans) which determine school lunch criteria, among other food related national programs.
Nutrition Panel Calls for Less Sugar... "Since the 1980s, Americans over all have been eating more grains, produce, cereals and vegetable oils, while generally lowering their intake of red meat, whole milk and eggs, Ms. Hite said, and yet the population is fatter and sicker than ever."
The Government's Bad Diet Advice... "Until then, we would be wise to return to what worked better for previous generations: a diet that included fewer grains, less sugar and more animal foods like meat, full-fat dairy and eggs. That would be a decent start"
So what does this mean? Listen to your body. You don't need a large randomized controlled research study to tell you how great you feel when you eat real, unprocessed, whole, FULL-FAT foods!
EAT REAL FOOD.
Alright, that's all I've got for you.
Until next time...