Health & Wellness Articles

Fitting Healthy Habits Into Your Hectic Life

13 Tips to Get More Nutrition and Fitness into Your Day


6. Purchase frozen, ready-to-cook ingredients. Frozen fruits and vegetables have high vitamin and mineral content because they don’t sit around losing these nutrients for long before they are preserved. Although you’ll want to keep plenty of fresh fruits and vegetables around, it’s great to have frozen produce available for quick meal additions and smaller servings. Also, some grocery stores offer frozen boneless chicken breasts and a wide variety of seafood items in re-sealable packages. These are great for quick, healthy meals.

7. Pack your lunch the night before. You'll have given yourself the gift of extra time in the morning and you will assure that you have a healthy meal during the day. Don’t forget to pack snack items so you can avoid the vending machine.

8. Cook double batches of whatever you’re cooking. When you prepare dinner, especially on weekends, cook extra and freeze to use for another dinner or lunch. Then, you'll have a healthy meal ready to go when you are.

9. Give yourself some slack. If you are stressed out about preparing healthy meals every day, use what some experts call the "80/20" rule in your eating. If 80 percent of what you eat is healthy, then allow yourself to take it a little easier for the remaining 20 percent. You and your diet will survive.

10. Fit in exercise whenever you can. Experts recommend that adults exercise a minimum of 30 minutes three times per week. Aim for this amount, but don’t kick yourself if you can’t meet this goal. Any amount of exercise is better than none. No time to go to a gym? Build a stock of exercise tapes – many have routines that you can complete in 20-40 minutes. Use hand weights or do crunches, leg-lifts and lunges while watching television. Or invest in an exercise bike – you can pedal while catching up on your reading. Think of what would be most interesting to you and what best fits your schedule and budget.
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About The Author

Mary Guarino, Ph.D. Mary Guarino, Ph.D.
Mary Guarino is a life coach who helps people evaluate and improve their lives and relationships. She holds a doctorate in lifespan developmental psychology and a coaching certificate from the Institute for Life Coaching.

Member Comments

  • For those of you who are busy with kids and get interupted by them while trying to do a video, CHASE the kids around the house! They'll love it, you'll get some cardio in, some laughter in and some great family memories. Then, if you wear them down enough and YOU still want to workout maybe you'll have some quiet time then.
    One day, one of my teen sons was experimenting with a new electric piano we inherited from Grandma. Two of the kids began dancing ridiculously, then I joined in. Then in passing by the living room, another kid saw us and came in. Then another one. Then another one...and soon all 9 kids and I were dancing, carrying on and laughing for about 30 minutes. It was a lot of fun and a great memory. Never let family responsibilities be our excuse. MAKE it happen. - 10/8/2015 8:04:29 PM
  • The portable snack idea is good for those of us with family or friends in the hospital for a long stay. As an all day visitor, the vending machine is tempting and gets expensive. Our hospital vending machines have some healthy choices, but not all do. - 10/8/2015 7:52:01 PM
  • I have learned that when I cook, whether for myself or my son, I cook enough for left overs.
    I love being the "healthy" one at work that always brings her lunch. - 4/2/2015 2:53:05 PM
  • #2 is contradictory as green tea has caffeine in it. It may not have as much caffeine as sodas sometimes do but it doesn't fit the criteria of the statement. Otherwise, great article!
    - 4/2/2015 6:55:59 AM
    Great article.Very helpful. - 3/15/2015 5:37:56 AM
  • Good article with excellent tips to move toward a healthier lifestyle! - 11/12/2014 6:31:49 AM
  • As is always the case with SparkPeople, it is great how these articles and tips always point towards doable step at a time, one day after another, gently. - 8/15/2014 10:40:11 AM
  • JOANN25
    Even if we have heard the comments, it's easy to put them on the back burner and forget to do the things we have been taught to do. There's some good advice...sometime
    s new things and other times, things that we have heard many times but need a reminder. - 8/15/2014 12:38:41 AM
  • What a great article. It is encouraging for someone who is new to know that I'm already doing so many good things for myself. Things to consider are double batch cooking and preparing lunch the night before! I sure am one who is attracted to whatever is easiest, which will often reduce my cooking motivation! Great ideas. - 8/1/2014 12:25:34 PM
  • Great article. - 11/3/2013 8:47:51 AM
  • Thanks for sharing. - 10/23/2013 6:13:52 AM
  • Years ago, at one of my jobs, I heard a new employee say......
    " How soon we forget ".
    She was being trained by a seasoned employee who was expressing frustration that the new kid on the block wasn't learning fast enough.
    Those words have followed me into every new situation I have encountered.
    Just because I already know something doesn't mean everyone else already knows.
    There are new people ( young and old ) who are joining this site daily.
    Some already know some or all of these tips listed....some do not.
    This article is for those who do not.
    How soon we forget...... - 9/19/2013 11:20:54 AM
  • A lot of people are posting that this is the "same old same old" -- Well, I can only speak for myself but I'm glad to read tips like this. Even if I have heard them before, here I am so I obviously need a reminder. I need to tape these things on my forehead. I agree with the person who questioned drinking 100% fruit juice. Avoiding sugar of all kinds is the best. But I guess if a person were drinking a lot of "real" soft drinks, fruit juice would be an improvement. So it's all relative.... - 8/15/2013 9:26:33 AM
    I have done most of the 12 tips. Tip number 13--- I'm still having trouble with.. Maybe,it's a shift worker's problem but I'm dong my best to catch some zzzzz's anyway I can. - 4/22/2013 3:02:00 PM
  • Self Motivation should be #1. Sometimes I don't have any. No matter how much motivation I read or hear from others, the self motivation is what gets me off my seat. I do walk alot during my time out of the house. - 10/27/2012 5:15:07 PM

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