Believe it or not, I originally wrote most of this post as a “let’s keep working towards our goals after the New Years resolution slump,” kinda thang…6 months ago!
Yeah, that never happened. #dieteticinternlife
But I really believe in these tips I’ve gathered (and tryyyyy to live by), so I wanted to share them with ya’ll!
With Memorial Day weekend here, what better time for a little “let’s get HEALTHIER for summer” kinda post?! I know I’ve been flooded with attention-grabbing diet claims this time of year, like “Eat low carb!” “Avoid bananas for 6-pack abs,” and “Only eat green foods on days that start with T!”…I hope they don’t fool you!
Most people who are looking to lose weight or get a little healthier know what they need to do and for some reason New Years resolutions…or SUMMER…give them the push they need to jump on it.
BUT…did you know that you CAN get healthier in 10 minutes?? Just 10 minutos!! These small changes are subtle and sustainable, so they’ll last once the temperatures start to cool again (too soon?). #winning
So here are 15 things — that take 10 minutes or less — for you to do from dawn until dusk to get healthier TODAY…
Wake up without running to look at your phone.
This will reduce your stress, which can reduce your body’s production of cortisol, a stress hormone, which has been shown to lead to fat gain. Yes, sometimes it’s that simple.
Make a green smoothie for breakfast.
With 1 serving of veggies and 1 serving of fruit, plus protein, healthy fats and antioxidants, my green smoothie is guaranteed to give you some pep in your step…and takes just 5 minutes to make!
Better yet, just eat SOMETHING for breakfast.
People get all stressed about having time in the morning for breakfast (I know, I know, your extra 10 minutes of sleep are more valuable than Beyonce tickets!), but breakfast doesn’t have to be a five-course meal with all of your food groups. It means grabbing those overnight oats out of the fridge or whip up a slice of avo toast in under 5 minutes! Eating something gets your metabolism going and gives you the fuel you need to perform your best at work.
Boil eggs on Sunday night for a healthy protein-packed breakfast, snack, or lunch all week long.
Boil your water and in just 9 minutes you’ll have a 70 calorie snack that provides B vitamins for brain health, protein to keep you full between meals and build lean muscle, and biotin, for stronger hair and nails!
Get up from your desk, go for a walk around your office and stretch.
Eliminate muscle pain, re-focus your mind, and ward off the negative effects of sitting all day by making a point to take a significant mid-morning break. While you’re at it, chow down a healthy snack, like trail mix, to keep your energy elevated and prevent your blood sugar from crashing to the point of ravenous, must-eat-everything-in-sight, at lunchtime.
Take the stairs, when possible, instead of the elevator.
If you’re like most of America, you have some form of wearable fitness technology on you at all times. Boost your step count by taking the stairs whenever possible in order to increase your activity level. Studies show that despite your one hour gym sesh, overall inactivity throughout the day contributes to obesity and chronic diseases.
Get a 10-minute massage…for more than just the ahhhh.
In this dog-eat-dog world nowadays, stress is at an all time high and it’s no secret that stress knocks down our immune system. Couple that with travel, stressing out over your July 4th plans, and beating the heat, no one is questioning why you’re feeling a tad frazzled!
With tons of nail salons and chain massage parlors with qualified masseuses in most major cities, a massage is no longer just for a rich and famous at a spa. A massage indulges your mind and body by releasing free radicals and muscle tension, which quiets your mind and makes your body feel more pliable and relaxed. Just don’t forget to drink plenty of water after to eliminate the wastes that are released! Can I get an ohmmm?
Sip more water
Staying hydrated is a sure-fire way to boost your metabolism, prevent mindless snacking, crush cravings, and prevent fatigue (which is totally necessary from all those summer parties you’ll be attending). Plus, adequate hydration is necessary when you boost your fiber intake (ya know, from all those fruits and veggies)!
Your 10 minute tip: Drink a tall glass of water first thing in the morning and before each meal to get your metabolism going and aid in general hydration!
Wash your hands as soon as you get home from your day (or running errands…or playing outside…etc.).
Prevent the spread of cold (and flu) germs by being vigilant about hand washing. When you feel better, you’re more likely to get up for your 6am spin class than hit your snooze button…again!
Skip takeout and make dinner in under 10 minutes flat.
In the 45 minutes it takes for your Seamless order to arrive you could already have made a healthy dinner in just a quarter of that time. My go-to fix? A stir fry! Keep frozen veggies on hand (they’re just as nutritious as fresh), combine with a protein — beans, tofu, rotisserie chicken – and sauté with some soy sauce and oil. Voila…a healthy, and delicious, meal in 10 minutes flat (no joke!). Get the full recipe here + check out my other Weeknight Cooking series recipes.
Chop extra veggies while prepping dinner to bring to work the next day.
Whether you snack on a container of veggies or pack your lunch, getting an extra serving of veggies provides more vitamins, minerals, antioxidants, and plenty of other good stuff that can offset the countless BBQs and happy hours this time of year. Plus, eating more veggies means there’s less room for fried finger foods.
Better yet, pack lunch while prepping dinner the night before!
Step things up a notch by packing your lunch when prepping dinner to slash over 200 calories! A 2014 study confirmed that eating at a sit-down restaurant is no better for your waistline than fast food. In fact, the same exact meal ordered in a restaurant contains about 200 more calories, plus additional sodium, fat and sugar than if that SAME meal were prepared at home. So you can still have a (homemade) burrito and fit into your skinny jeans too!
Do jumping jacks/crunches/push ups/hold planks during TV commercials.
I know, I know…who watches TV commercials anymore? But if you’re like me and are saving some cash by skipping DVR, do a quick at-home workout during TV commercials to get your heart pumping and muscles burning. Most commercials only last 2-3 minutes anyways!
Close down your kitchen early.
One of the most common complaints I hear from people is that they get the munchies after dinner…completely sober. It may take some willpower and practice (give yourself 21 days!), but make your kitchen off limits after 9pm so you have time to digest before bed, but at the same time, don’t go to bed with a grumbling stomach. Experts say that going to bed on a full stomach may interfere with the quality of your sleep, which can actually increase sugar cravings (and food intake) the next day. Yes, it’s a viscous cycle you CAN break!
Make a to-do list before bed.
Jotting down what’s on your mind before bed can help you fall asleep before you count 10 sheep, aaand help you stay asleep because you know what you have to do in the morning. Spend some time (using good ol’ pen and paper) writing down what you have to get done tomorrow so you can actually get those 8 hours you need and wake feeling refreshed…and continue getting healthier the next day!
One of the biggest myths in the health industry is that being healthy takes an INSANE amount of effort. While there are NO QUICK FIXES, being a little healthier doesn’t have to suck the life out of you. You have friends to have fun with, hobbies to pursue and work to get done! You go girl!
Happy Memorial Day Weekend!
Check out these BBQ-friendly recipe roundups!