Make Time for a Healthy Lifestyle A healthier lifestyle increases your energy and improves work performance.
By Marilyn Palmer
Small business owners operate on overload much of the time, and unfortunately one of the corners they cut in order to save time is their health. They don’t make the time to eat properly, exercise or set aside part of the day to unwind.
A healthy lifestyle involves eating the right amount of the right food, doing aerobic exercise three to five times a week for 30 or more minutes, controlling weight, reducing stress and avoiding or dealing with addictive behaviors.
The benefits of a healthier lifestyle are increased energy, better weight control and avoidance of diseases related to obesity, improved focus and better communication, work performance and family relationships.
Reduce Stress One of the best ways to unwind is to set aside uninterrupted time just for you. Try squeezing in 30 minutes of exercise before you start your day. When you do, you’ll discover that your whole day plays out differently. You will accomplish more and feel better all day. You don’t have to go to a gym or have a membership at a fitness club in order to exercise. Having at least one piece of exercise equipment at home can motivate you to keep exercising. And there are plenty of exercises you can perform that do not require equipment.
“De-stressing” activities also include using unstructured time like commuting or waiting for an appointment to focus on things you enjoy. Use that time to listen to a favorite CD or a relaxation tape. Read a book or magazine that you might not otherwise have time to enjoy.
Eat Right Eating properly helps ward off several killer diseases, among them high blood pressure, coronary artery disease, stroke and diabetes 2. It can also help you feel more energetic so you’re more productive at work.
To eat healthy, reduce your intake of saturated fat. Saturated fat is found in beef, dairy products and eggs. Foods containing trans fats—margarine, fast foods, pastries—should also be eaten in moderation. When possible, choose whole grain foods over their refined counterparts (e.g., refined price, pasta and bread). Limit your intake of sugar —empty calories and caffeine cause nervousness and hunger as well as elevate blood pressure. And beware of seemingly healthy foods such as canned fruits and vegetables—they contain added salt and sugar. Finally, watch your portion sizes.
Try to work more lean chicken, pork and fish and mono fats (olive and canola oil) into your diet. Eat plenty of fresh or frozen fruits and vegetables, and drink eight glasses of water a day.
Eating healthy may seem nearly impossible in a restaurant because of the limited fruits, vegetables and entrees high in fat, but often people find they can make smart choices. Many restaurants are aware that their patrons have special dietary needs or may be health conscious. Some will even bring you a nutrition breakdown of menu items if you ask.
Time-Saving Strategies To find the time to eat healthy at home, try strategies designed to save you time. Plan entrees for the number of days you want to eat in, grocery shop once a week from a posted list with items grouped by store layout so you can avoid backtracking and get through the grocery store faster. Be sure to stock your kitchen for last-minute menu changes.
Remember, meats that were thawed in the refrigerator can be refrozen. Plan meals with a leftover. On weekends, make a big pot of white or beef chili or any entree that can be eaten for two meals and frozen for a third meal.
Also, review your household tasks and try to redistribute your load to other family members or arrange extra outside help if you can afford to.
Benefits You’ll find that a healthier life-style will actually make your life easier. If you have children still living at home, working together will make eating at home around the table an anticipated pleasure for all and improve family communication.
But the best news about eating right is how much more energetic you will feel and how much more you will get done. This is especially true if you combine eating right with exercise. People who eat right and exercise three to five times a week not only control their weight and have more energy, they have less stress.
Marilyn Palmer, a former Shawnee Mission School District nurse, is the author of “When There’s More On Your Plate Than Dinner,” a how-to guide about overcoming obstacles to eating healthier meals at home. She presents programs related to her book and can be contacted at or (913) 888-1830.
