Our guest blog series, where we feature a few of our friends and partners on the blog to give readers the opportunity to hear from leaders across analytics, wellness and health industries, is back this week with a post from Gillian Galway, a registered dietician (MSc RD), who works with our friends at Phoenix Health in the U.K.
At Phoenix Health, Gillian supports clients with making dietary and lifestyle changes following bariatric surgery. Improving the quality of clients diets and encouraging clients with increasing physical activity levels are important aspects of achieving health and wellbeing goals. Today on the blog, Gillian is sharing a few tips for healthy eating on the move!
Regardless of your daily schedule, if it contains regular exercise, or if you’re more likely to be found running from meeting to meeting, eating healthy and giving your body the nutrition that it needs is one of the early steps of wellbeing. Here are a few tips to keep in mind to nourish your body on the move:
1. Be prepared
A busy lifestyle can have you reaching for unhealthy convenience foods. These foods are often more processed and higher in fat and sugar compared to foods prepared at home.
A key to staying prepared is to prep healthy home cooked meals in advance. To start, choose two days in the week (like Sunday and Wednesday) to cook in bulk and on those days, stock your fridge and freezer with nutritious meals (stir fry, stew, casserole, curry, soup with lean proteins, vegetables and whole grains). Having a healthy dish prepared will reduce the temptation for fast food or eating out.
2. Smart snack attack
Feeling hungry between meals? Stock up on healthy options (hard boiled eggs, chopped fruit and veggies, hummus, mixed nuts, peanut butter or cheese cubes) by dividing single portions into small lunch boxes or zip lock bags, and when you’re hungry during the day, grab a handful to help keep the hunger at bay.
3. Eat regularly
Long gaps between meals can lead to overeating and reaching for unhelpful food choices. Choosing sugary snacks such as cakes, cookies and chocolate may give you a temporary boost, but they will have you soon reaching for more after the impending sugar crash. Eating approximately every three to four hours stabilizes your blood sugar levels and gives you more consistent energy throughout the day.
4. Be label savvy
When you need to buy food away from the snacks and meals you prepare, become a detective and read the nutrition label on the back. Aim to choose items with less than 5g of sugar and fat per 100g of the product. Another tip is to check the ingredient list which is listed in order of the amount added to the food; if you see sugar or a sugar alternative listed as one of the top ingredients, it’s best to avoid this item.
5. Stay hydrated
Aim to drink two liters of low-calorie fluid per day. Sometimes, thirst can be mistaken for hunger so have a glass of water before having something to eat and, keep in mind, if you are exercising, you will need to drink more water. For a refreshing twist try adding lemon and lime slices or cucumber and mint to a jug of water and leave in the fridge.
As you’re armed with smart food choices take the next step and keep a look out for opportunities to move more in every aspect of your daily life.
Simple things like taking the stairs, getting off the bus two stops early or parking further from your destination not only are great first steps to moving more on a regular basis, but can also help you increase the steps your Movband (or any other activity tracker) is recording. Want more? Why not try a new exercise class with a friend or take a weekend to bike around and explore your town? Whatever you decide, remember that whatever the level, moving more improves your mood and your overall health.
Get moving today!
Learn more about how you can put the Movband and the Move module to work to help your group get moving and supporting healthy food and drink choices.