By now, the excitement of New Year’s resolutions has fizzled and the winter weather (for some of us) is finally coming to an end, making March the perfect time to revamp your healthy eating habits! For traveling medical workers, eating healthy is a must for those long days on your feet and a frequently changing work schedule. It takes more than just determination to keep yourself focused on the job. It takes healthy lifestyle choices!
To properly kickstart National Nutrition Month, we wanted to help you out with some practical advice on how to make your healthy eating journey run smoother. Without further ado, here is a list of healthy eating hacks to help keep your nutrition goals on track!
1. Clean out the fridge
Don’t let yourself fall into temptation. You’ve committed to eating healthy, but there is no reason to risk a setback when you can easily eliminate the problem. Go through your fridge, freezer and pantry and get rid of the bad stuff: ice cream, candy, soda and yes, those frozen taquitos you love to make when you don’t feel like cooking. Au revoir demon foods!
2. Plan your grocery list and stick to it
One of the hardest things about eating healthy is making sure you’re house is stocked with plenty of options. Keep yourself accountable by planning your meals and making a grocery list ahead of time. Pay attention to the quantities you’ll need so you buy enough of everything and don’t forget your list at home!
3. Don’t shop hungry
We’ve all been there. Shopping while you’re hungry is like having a conversation half-asleep, you’re like another person and what you say or do can’t be trusted. Three donuts later you snap out of it and realize what a terrible mistake you’ve made! Don’t. Shop. Hungry.
4. Eat slower
This healthy eating life hack works like a charm. Eating slower is great for picking up on your body’s natural hunger signals and helps you know when enough is enough. It also results in 88 fewer calories per meal! Take your time to savor the food you’re eating. It could have a lasting effect on your metabolism.
5. Don’t skimp on breakfast
It really IS the most important meal of the day! And studies show that eating a big, healthy breakfast promotes healthy weight loss, reduces risk of diabetes, heart disease, and high cholesterol. Try to consume around 700 calories for breakfast that contains good sources of fat, protein and carbohydrates.
6. Get yourself a canteen
We all need water, but did you know water can help promote weight loss too? In fact, a recent study proved that people who drank 16 ounces of water before each meal lost more weight than those who didn’t and the more they drank, the more they lost. According to the Mayo Clinic, men should drink about 1 3 cups a day and women about 9. Buy yourself a 24-36 ounce canteen and keep it with you at all times as a physical reminder.
7. Prep your lunch before bed
Too many times you’ve told yourself you’ll have time to pack a lunch in the morning. Do yourself a solid and prep your lunches ahead of time. It will save you from making poor food choices on a whim and you will have more time to make healthy lunches that actually taste good!
8. Get your beauty rest
Not getting enough sleep is a barrier to healthy eating and weight loss. In fact, studies have shown that sleep loss negatively affects cortisol levels, making your body feel hungry when it’s not and causing you to eat more. The National Sleep Foundation recommends adults get 7-9 hours of sleep a night.
9. Eat more fat
You read that right! Upping your intake of healthy fats has been shown to promote stronger bones, lower your risk of heart disease, increase your brain health (yeah, that’s a thing) and more! Try to incorporate some of these fats into your everyday diet: avocado, eggs, olive oil, nut butter and fatty fish like salmon (yum)!
There you have it! 9 hacks to keep your nutrition goals on track as you continue to grow in your traveling medical career. We’ll leave with this quote to help guide you in your wavering moments,
“Health is like money, we never have a true idea of it’s value until we lost it.” - Josh Billings, American humorist
Interested in a traveling medical career? Talk to one our expert recruiters today.