The modern, working woman has many roles to play and many roles to juggle during the course of the day. It goes without saying that staying healthy is a rather daunting task. Two pillars of staying healthy are eating the right kind of food and exercising to keep the body strong and toned. Here’s what any working woman can do to enjoy health and wellness…
 

Promise to workout everyday

Promise to workout everyday

A one hour workout every single day of the week is de rigeur. Your workout must be a fine blend of cardio (running, skipping, swimming, cycling, aerobics, zumba ) for its heart strengthening benefits; strengthening and toning ( body weight exercises or those where you have to use dumbbells, medicine balls, thera bands ) for the body to become stronger and leaner. A workout can never be complete without an adequate warm up and cool down. This will keep your body safe from any kind of injury.

 

Start the day right

Start the day right

Breakfast is the most important meal of the day. Fuel your body right and you will never ever suffer from weight gain issues. Breakfast helps your body function at its best and you will find it easier to keep a grip on your hunger later during the day!

My suggestion is having a wholesome breakfast at home. Make sure your breakfast contains a good combination of carbohydrates, proteins and fat. An egg with whole grain toast is just perfect. A quinoa upma loaded with vegetables would be fantastic too!

 

Keep a stash of healthy foods

Keep a stash of healthy foods

In your drawer , store easy to eat and drink items like packaged buttermilk, unflavoured soy milk, granola bars (check the label—a good bar should not contain hydrogenated fats, weigh under 200 calories, should be high in fibre and protein and low in sugar ), unsalted mixed nuts (not more than a handful) , a khakra and wheat thins. In addition, keep in hand flavoured salts, spices like oregano and chilli flakes or even chaat masala. This way you can add flavour to your dry wheat thins/ khakra and actually enjoy your food. The other option is carrying fresh seasonal fruits, a small tub of Greek yoghurt, a tin of tuna, some nut butter or a hard boiled egg with you every day. My suggestion would be to combine a small portion of fruit with a few walnuts. That’s a perfect combination of healthy carbohydrates, protein and brain-boosting, good-for-you fat.

 

Get moving

Get moving

Take a break from work once every two hours. Walk around, stretch your body and roll your neck. Check your posture. Think strong core. Draw your abs in, breathe deeply and then get back refreshed.

 

Keep your body hydrated

Keep your body hydrated

You need to keep sipping water. Never wait till you feel thirsty. Once the urge kicks in to drink water, it means your body is already a little dehydrated. So drink up in advance. Additionally, your body performs at its optimum when it is well hydrated. I suggest you keep a one litre bottle of water with you at the beginning of the day. This way, you can track your H2O consumption. Aim to finish two bottles by the end of the day.

 

Watch your lunch

Watch your lunch

Bring a doggy bag to work from the previous night’s home-cooked dinner. That way you are sure of the food that’s going into your body. In case you have to eat out, you can have a colourful antioxidant rich salad. Ask for the dressing on the side. Have just a tablespoon of dressing and no more. Your salad must have tofu, cottage cheese, chicken, beans or any other source of protein. Your lunch must contain whole grains to give you sustained energy through the afternoon. Brown rice, quinoa, amaranth, couscous and oatmeal are all good options.

 

Find a partner in crime

Find a partner in crime

Team up with a friend who wants to be a health and wellness goddess like you. Encourage her to keep a stash of healthful foods. Share lunches or surprise each other with wholesome nutritious foods. Eat together and motivate each other to build a body that’s healthy and strong!

A little bit of advance planning, prepping meals over the weekend or even setting out a weekly menu can work wonders! Eat healthy, stay happy!