Looking for ways to add some healthy habits into your busy lifestyle? Here are 9 easy ways to fit healthy habits into your life when you’re busy. Because, aren’t we all super busy?! Let us help! While this post is sponsored by Naked Nutrition all tips and our passion for helping you form healthy habits our our own.
The demands of work and family life can make it hard to find time to focus on your health. But making small changes in your daily routine can pay off in big ways. Here are some easy healthy habits to help you to get you started.
Easy Healthy Habits When You’re Strapped for Time
Take a brisk walk or do some other form of exercise for 20-30 minutes a day. If you’re strapped for time (like most of us parents are!), there are lots of different of workouts you can do to stay in shape. The important part is to just get moving.
Here are a few simple exercise ideas:
Take a brisk walk or run around your neighborhood. Even just 20-30 minutes of moderate exercise will help you stay fit.
If you have access to a gym, try doing a 30 minute circuit of different machines or weights for a quick, effective workout.
At-home workouts are also an option if you’re short on time. There are many great videos and programs available online that can help you get in a good workout without having to leave your house. I actually just started streaming live Jazzercise classes…I just stand up from my desk, move the chair and get moving. I do as much of the class as I can, sometimes someone calls or a meeting pops up, but it beats me just sitting all day!
Start your day with a nutritious meal to jump-start your metabolism. When you’re trying to get yourself and the kids ready and out the door in the morning, it can be tough to stop for a minute and eat breakfast. Or to even think of what grab for breakfast on-the-go.
If you’re looking for a quick and nutritious breakfast option, here are a few easy breakfast ideas:
Protein Cookies. Cookies for breakfast? Yep, I said it. Not just any cookie though, I recommend that yummy looking chocolate chip cookie. That’s a Naked Nutrition Protein Chocolate Chip Cookie. What makes it any better than other cookies you see on the treat shelf at the store? Naked Nutrition Protein Chocolate Chip Cookies are freshly baked in the USA, gluten-free, and are made with defatted almond flour instead of traditional wheat. Naked Nutrition cookies have 10 grams of grass-fed whey protein, only 190 calories, and just 1g of sugar in each cookie. They actually have three varieties: chocolate chip, sugar and oatmeal raisin.
Overnight oats. These are a great option if you’re short on time in the morning. Simply mix oats, milk, and your favorite toppings (fruit, nuts, nut butter) the night before and store in the fridge. In the morning, all you have to do is grab and go. We love these Pear and Almond Overnight Oats.
Smoothies. Throw some fresh or frozen fruit, yogurt, milk, and honey into a blender and blend until smooth. You can even make ahead smoothie bags by pre-measuring your ingredients and freezing them in individual bags. Then, all you have to do is add your ingredients to the blender in the morning and blend away. Check out these tips on How To Build The Perfect Smoothie.
Pack a lunch
Packing a lunch it instead of eating out can help you control portion sizes and save money.
When it comes to packing a lunch, prepping can save you a lot of time, it can also help you make healthier choices.
Here are a few tips on what to pack for lunch when you’re short on time:
Make use of leftovers. If you have some leftover chicken or rice from dinner, throw it in a lunchbox! It’ll be just as delicious the next day, and you won’t have to spend any extra time cooking. Most weeknights I will make extra ground beef or chicken and use that throughout the week, check out this Facebook Live where Amanda used ground beef in three different recipes…plus, you can save some for lunch!
Get creative with sandwiches. If you’re running out of ideas for what to put in your sandwiches, try thinking outside the box. Here are over 70 healthy lunchbox ideas, these are great for you and the kids!
Don’t forget the snacks!
While I would like to say that my lunch keeps my appetite at bay until dinner, it never does. Snacks are a must. For me and the kids. Between sports for the kids and work for me, we get hungry! So, instead of grabbing whatever to nibble on, make sure nutritious options are available. Have fruit prepped and ready, have veggies cut and ready for snacking, and don’t forget that protein-filled snacks will help you feel less hungry throughout the day, so bring along one of those Naked Nutrition protein cookies! They have no artificial flavors, sweeteners or colors so you can feel good about what you eating.
Say no to soda
When it comes to developing healthy habits, what we put into our bodies is just as important as how often we exercise.
Here are some better ideas for drinks that can help support our healthy habits:
Water is always a good choice, and it’s especially important when we’re trying to stay hydrated. But if you’re looking for something with a little more flavor, try adding some sliced fruit or herbs like mint or lavender. If you need some infused water ideas, we have lots to share here!
Green tea is full of antioxidants and has been shown to boost metabolism. If you find plain green tea a bit too bitter, try adding a squeeze of lemon or a bit of honey.
Get enough sleep
Sleep deprivation can make you tired, moody and even lead to weight gain. I know it definitely makes me moody 😉 The National Sleep Foundation reported that adults need between 7 and 9 hours of sleep per night. However, one-third of Americans report that they usually get less than that.
Here are a few tips for getting enough sleep:
Go to bed and wake up at the same time each day, even on weekends. This will help to regulate your body’s natural sleep rhythm.
Create a relaxing bedtime routine to wind down before sleep. This could include taking a warm bath, reading a book, or stretching.
Keep your bedroom dark, quiet, and cool to create an ideal environment for sleeping.
Try listening to sleeping podcasts and meditation apps.
Our #1 downloaded Healthy Family Project Podcast is Tips For A Better Night’s Sleep, be sure to give it a listen, there are tips for the whole family on getting a better night’s rest.
Don’t let stress run your life. I know that is easier said than done, but by following the tips here, you will feel that your stress level has decreased some. Sleep, eating well, exercise….all these things help manage your stress which make you feel better as a whole.
Quitting smoking is hard but the benefits of kicking the habit are worth it. *We are not doctors, if you are looking for help in quitting smoking, be sure to talk with yours!
Consider limiting alcohol intake
If you’re looking to cut down on your alcohol consumption, there are plenty of delicious and healthy alternatives: mocktails, kombucha, flavored sparkling waters, and non-alcoholic beer are all great options.
Ask for support
Ask friends and family for help. It can be difficult to ask for support from friends and family, but it is often a necessary step in making healthy changes. Asking for help can look like many different things, but some common examples include asking for help with meal planning or grocery shopping, getting encouragement to stick to an exercise routine, or simply having someone to talk to about your goals. I walk with my friend every morning, I can tell you from experience that the days she’s not available, I can easily talk myself out of going.
New healthy habits may be hard to implement at first, but I promise they will get easier over time. Just like with any new habit, it takes time and effort to make it a part of your daily routine. So your next step is to just get started.
Don’t give up – your health is worth the effort!