Cut up fruit like apples, pears, and oranges the night before and pack them in plastic bags or Tupperware. Fruit makes a great, easy snack that is also good for you. Nuts like almonds and cashews are a great source of protein that won’t make you sleepy or drowsy throughout the day. Put a handful of almonds or cashews in a plastic bag and stash them in your purse or bag so they are easy to get to when you find yourself craving a snack. If you tend to crave something crunchy, go for homemade popcorn, tossed with sesame oil and sesame seeds, for a healthier alternative to potato chips.
If possible, substitute artificial sugar in your meals with natural sugars like maple syrup, honey, or agave nectar. These natural sweeteners contain minerals and nutrients that are good for you and can taste as good or better than artificial sugars. Rather than have a prepackaged cookie or candy, have a piece of dark chocolate. Dark chocolate contains antioxidants and contains less sugar than milk chocolate or other sweets.
Banana, coconut, and cashew cream tart, sweetened with maple syrup. Honey whole wheat banana nut loaf, sweetened with honey. [3] X Research source An all-fruit popsicle, made with fresh fruit like watermelon, ice, and some honey for sweetness. [4] X Research source Banana coconut dairy free ice cream, sweetened with agave. [5] X Research source Double dark chocolate and ginger brownies, sweetened with crystallized ginger and dark chocolate.
Look for recipes online or cookbooks that have recipes that take 30 minutes or less to prepare. Select one meal a day you are going to prepare and shop at the beginning of the week for the ingredients. This will ensure you have everything you need on hand and can make yourself a healthy meal quickly and easily.
If you take the bus to work, you can get off one stop earlier on your way to work and on your way home. This will force you to take a quick walk before and after work.
You do not need to join a gym or take a fitness class to do exercise. Instead, you can work out in your bedroom at home using online exercise videos or a set training plan. Doing twenty to thirty minutes of exercise a day can greatly improve your fitness level in a noticeable way. There are many online resources you can use to create a quick, daily workout to stay fit. You can also try interval training, which takes about 30 minutes and can lead to notable results in terms of fitness and health.
You may also want to consider joining a weekly fitness class, like yoga or pilates. Going to a fitness class one to two times a week is a small time commitment that could lead to high fitness results, as well as increase positive social interaction, foster lasting friendships and give mental health a fresh boost. Exercise helps release endorphins which act like a natural antidepressant. Often times, a mild case of the blues can be controlled with daily exercise.
Guided meditation: This type of meditation is also known as guided imagery or visualization. A teacher or guide will describe images, smells, sounds, and textures that are relaxing and calming. You can find guided meditation guides online and can often access them through a smartphone or tablet so that you can do it anywhere. Mindful meditation: This type of meditation focuses on being mindful and aware of the present moment. You focus on what you experiencing during the meditation, such as the sounds around you or the flow of your breathing. In this type of meditation, you note your thoughts and emotions and you let them pass without judgement or comment. Transcendental meditation: This meditation technique involves silently repeating a personally assigned mantra in the form of a word, sounds, or phrase. The repetition of the mantra should help your body settle into a state of meditation, where you feel relaxed and calm. Qi gong: Qi gong (CHEE-gung) is a type of meditation found in traditional Chinese medicine. It combines meditation, relaxation, physical movements and breathing exercises. The focus is on restoring and maintaining mental and physical balance. You can find Qi gong meditation videos online or take a class in Qi gong.
Start with the most basic Pranayama breathing exercise, where you breath in and out deeply through your nostrils using your diaphragm. Begin by sitting in a comfortable position in a quiet area with no distractions or noise. Place your hands on your diaphragm, right below your rib cage, and take a deep breath in through your nose. Try to inhale to the count of four. Hold the breath for one second and then slowly exhale the breath out of your nose to the count of four. Imagine you are trying to fog up a mirror in front of your nose as you breathe out. You should make a noticeable whooshing sound as you exhale. Repeat this breath cycle for ten to twenty breaths. Over time, you can extend the breath cycle for twenty to forty breaths.
To ensure you actually make time for an enjoyable activity, block off one hour or half an hour of your schedule for “you time”. This could be early in the morning when you first wake up or after you come home from school or work. Let family and partners know that you will be using this time to focus on your needs and to take some alone time doing what you enjoy.
Socializing will also force you to turn outward, rather than inward, which can help you manage any stress or anxiety you may be feeling. Spending time with others can greatly improve a bad mood and allow you to release any tension from your day.
If you tend to drink a high amount of alcohol every night, or several nights a week, consider reducing your alcohol consumption to only the weekends or only one to two days a week. You may also try to cut back on how many drinks you have a night, for example, one glass of wine a night instead of two.
As well, if you tend to use certain drugs or take prescription drugs regularly, you may want to consider cutting certain drugs out of your routine. Talk to your doctor about reducing your prescription drugs, especially if they are not considered necessary for your treatment.
If you notice that you tend to approach situations with a glass half empty approach, try to come up with ways to turn negative situations into positive learning moments. This could mean pausing, taking a deep breath, and considering how to come up with a solution for the issue or problem, rather than simply complaining about the issue or problem. For example, you may have an issue with a co-worker who does not follow through on his work commitments and continues to let clients down. Rather than allow the co-worker’s attitude cause you to develop negative thoughts or reactions, talk to the co-worker directly. Ask him to consider other ways of approaching clients and following through on his commitments. If he does not listen to you or show any signs of adjusting his behavior, you may want to escalate the issue to a supervisor. This will allow you to be proactive about a source of negativity in your life, rather than allow the negativity to consume you.
