A healthy diet requires a reasonable level of self-discipline and requires the inclined Sweets lovers or junk food trailers regularly high sacrifice. As the abandonment of unhealthy and industrially processed foods were not already hard enough, makes all too often the (professional) everyday for additional obstacles in the fight against the many temptations. Especially in combination with regular business trips, threatens in case of stressful jobs so quickly to end the already challenging task of a healthy diet in a fiasco. The following five simple tips, we tell you how you can despite the time difference, time pressure and reach the constant on the axis yet be your goals for nutrition, and how to job and health be reconciled.
1. Remains in rhythm.
No matter how many continents should also tour during a trip to her, always makes sure to maintain your dining rhythm and have dine at regular time.
The basis of this provides the most important meal of the day, breakfast. This should not only consist of a coffee, but ensuring an energetic start to the day as possible.
Ideal, for example, the combination of whole grain muesli with yoghurt and fresh fruit – a dish that is now also available in each airport cafe is available and an integral part of every breakfast buffets should include at Hotel.
On the subject of jet lag: Although it is difficult, you should try to adjust to you from the beginning to the time changes. Withstands the desire to go to sleep during the day and tried instead the diet according to usual times to the new circumstances adapt. Your metabolism will thank you.
There are situations where it is clear already in advance that a healthy meal seems so realistic about how a closing time by 14 clock. In many cases, such scenarios is foreseeable and you can respond accordingly in advance. Prior to the next annual report or an upcoming one-day visit to the fair, it is the night before to take the necessary measures to get through the day, at least nutritionally healthy and balanced.
2. Be prepared.
The magic word here is pre cooking. On the Internet or in relevant cookbooks are numerous, easy to implement recipes for healthy meals, which are also edible and make a cold low transportation costs with it. Whether hand-made avocado wraps, delicious salads or an exotic quinoa green spelt roast, the (short) breaks will be at least a culinary highlight – including envious glances of colleagues!
Make sure that healthy snacks are kept ready for small snacks in the travel or luggage. The ideal companion for occasions such as these are nut and seed mixes from the supermarket. These provide important nutrients, saturated and are also simple and easy to carry. As a rule of thumb for portioning the following rule applies here: The number of nuts, which takes place in a cupped hand, provides a sufficient amount as an intermediate snack.
3. Ensures a plan B: Healthy eating.
Even raw vegetables in the form of a cut carrots, peppers and cucumber mix adds variety in the office everyday and scores with a low calorie content. Alternatives to provide packaged dried fruit (note: high fructose!), Rice cakes and plain yogurt or cottage cheese (like flavored with nuts and / or fruits such as raspberries).
A water balance is a prerequisite not only for the maintenance of body functions and for an alert mind, but also helps to avoid food cravings. Therefore, always makes sure that a bottle of water is at hand and used it to periodically to drink. Sugary sodas should however be avoided because of the high caloric density.
4. Drink enough.
Even coffee should not be used as the primary fluid cell. Claims that this would deprive the body of water are needed now disproved, but should an excessive caffeine intake, for example, because of the thus triggered increased urination activity should be avoided.
The following point acts initially incomprehensible with regard to the subject of nutrition, makes for a healthy digestive system but a decisive role. Only when our digestive system, especially the intestine, receives regular breaks, it can be processed to be able nutrients efficiently and supply the blood circulation.
5. Treat yourself by healthy sleep.
How much sleep a person needs depends on several factors and can vary greatly. Whether but 5 hours a night or adequately prepare her until after 7 hours of the day are feeling, only a restful sleep provides the basis for a functioning regeneration process and thus allows for the digestive system, the well-earned breather. Thus, the sleep is not disturbed by external influences or a constantly changing environment, some simple tips should be followed.
In order for the system to power off, should, for example, 30-60 minutes before going to sleep can be waived from food, flash phone, TV or computer monitors so that it is the sense organs allowed to shut down their activity and to adapt to the night. Anyone who has trouble falling asleep, should also take warm shower before bedtime. This relaxes the body and helps to forget the daily stress. For hotel visits or night flights also essential: a comfortable sofa, spectacles and quality ear plugs, so that is the guarantee of a peaceful night and protection from annoying neighbors.