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Skipping Breakfast Because You Are Busy is a Bad Idea

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Skipping Breakfast Because You Are Busy is a Bad Idea

Time and again, I have focused upon the importance of getting up early and how it is tied to achieving success. I also wrote an entire post giving tips on how to wake up early. One of the main benefits of getting up early that is more focused on your body and health than work is that you get time to eat a proper breakfast.

One of the main issues I see with entrepreneurs – because I have had the same – is that they will eat up whatever you tell them about being more productive but when it comes to their health, they can be least bothered. I was the same. The logic that we run on is that we need to put all in now so that we can have time to ourselves later.

What we miss here is that if we fail to take care of our bodies, it will fail to take care of us. A weak body won’t help you work hard. So the smart thing to do is take care of it while you can. Many people skip breakfast, not realizing that breakfast is the most important meal of the day. I have heard so many reasons that people give for skipping breakfast.

“I am not used to eating in the morning.”
“I don’t have time.”
“Having breakfast means getting late.”
“Not enough time to make a proper breakfast.”
“I will eat later/on the way.”

Most of these excuses can be chalked down to poor time management. If you don’t have time to sit and eat your breakfast then maybe wake up early. If you don’t have time to cook a proper meal, then you can meal prep the night before or on weekends. There are many articles and videos on how to meal prep for the whole week so that even if you are busy, you still are having a healthy diet.

Here are some ways to make sure that you eat a proper breakfast every morning:

1. Wake up early

Waking up early will give you much needed time to eat your breakfast in peace without having to rush out. Taking time to properly eat your food in the morning lets you have a relaxed start to your day.

2. Prepare the night before

If you have a really packed schedule in the morning and while you can make time to sit and eat but you cannot take time out to prepare something, then this is a great option. You have two options here. You can either make all the preparations the night before and then cook it in the morning. Like boiling eggs the night before, making a fruit bowl for the morning, etc.

The other way is just to cook whatever you are planning to eat and refrigerate it. All you have to do in the morning is microwave it.

3. Batch prep your meals

Skipping Breakfast Because You Are Busy is a Bad Idea

Now, if you can’t find time to prepare your breakfast at night or are too tired to do so. This is one of the best ways to ensure that you eat healthy the whole week. Prepare whole week worth of food on the weekends and refrigerate it. That way, all you have to do every day is either heat up a portion or eat it as it is, depending on what you made.

4. Add it to your to-do list

If you need external motivation to give you a push to eat, then add it as a task to your to-do list. I know many people who work a lot to get everything on their list complete. If that is the case with you, then go ahead and add self-care and meals in it too so that you finally do that too.

5. Download apps to keep track of your meals/Start a food journal

There are plenty of apps that have detailed entries for you to make to keep track of what you consume daily. This helps see what you intake and how much calories it adds up to. It also helps you see if you have a balanced diet or not and how to improve it. There are apps to keep track of how many glasses of water you drink too. I use MyFitnessPal to track what I eat.

You can also keep a food journal and make an entry every night before going to bed. This gives it more of a personal touch. Both of these things help you play your guilt over not taking care of your body, and you start making a conscious effort to eat good food.

6. Hang up a quick meal idea chart in your kitchen

Thinking of quick things to make isn’t exactly something you want to spend your time in the morning when you are rushing out of the door. I have already talked about some quick breakfast ideas that you can cook up in minutes or grab on the go. Having a list easily visible will save you time and energy, and you can quickly whip something up with what you have.

7. Keep your quick breakfast recipes in mind while grocery shopping

Skipping Breakfast Because You Are Busy is a Bad Idea

Remember to always pick up things like fruits, eggs, yogurt, milk, healthy cereals, and oats. These things are the easiest go-tos you can have when it comes to healthy breakfast and your rushing hours.

Skipping breakfast might seem like a small thing, and you might even get a feeling of you working hard because you don’t even have time to eat. Many people boast about how they don’t have time to eat. It is not something to be proud of.

Remember the good old saying that we learned in school, “Health is Wealth.” This is something that, ironically, we require a constant reminder of.

Most of the times it isn’t because you are too busy, it is because you aren’t managing your time efficiently. If you being too busy is the case, then you need to stop and take a step back. Evaluate what is important in life and cut back on some things so that you can make time for yourself.

Health

Practicing Shinrin-Yoku (Forest Therapy) to Become More Healthy and Productive

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Practicing Shinrin-Yoku (Forest Therapy) to Become More Healthy and Productive

Have you heard of the new lifestyle practice called Shinrin-Yoku? Translated into English as ‘forest bathing’ or ‘forest therapy’, Shinrin-Yoku was invented in Japan in the early 1980s. The practice was proposed by the government as a means to help people relax their minds and improve mental health.  

Though the name includes the term bathing, Shinrin-Yoku mostly involves walking in a forested area. That’s it. There’s no specific intention required for the walk. All you have to do is to keep walking slowly while taking into the senses the environment around you, like the sights, smells and sounds.

Benefits Of Shinrin-Yoku

Forest bathing is said to offer a number of benefits ranging from reduced blood pressure to increased attention span in children with ADHD. Below, we look at five such benefits of Shinrin-Yoku.

Decreased Blood Pressure

If you have issues with varying blood pressure, then a little forest bathing is what you need. It has been discovered that just looking at trees for a few moments has a positive effect on a person’s health, helping them calm down and lower blood pressure. 

In addition, the two stress-related hormones, adrenaline, and cortisol, are observed to reduce from such activities. Frequent trips to forested areas also minimize a person’s state of confusion, depression, and anxiety.

Boost Immune System

As protection from insects, plants emit a chemical called phytoncides, which has antifungal and antibacterial properties. In a densely forested region, the environment will be permeated by these. As such, if you pass through such a space or spend a good deal of time there, you will inhale these chemicals. 

As a reaction, the body will start producing a certain kind of white blood cells, called the Natural killer (NK) cells, which has the ability to kill viruses and cancer infected cells in your body. It is estimated that just 2 nights of Shinrin-Yoku is sufficient for about 30 days of increased NK activity in the body.

Patient Recovery

If you are recovering from an illness, then a short walk in a forested region can definitely do some good. People in a hospital usually suffer from multiple emotional issues including fear, stress, anxiety, and so on. 

This can slow down the recovery process. Just having a green view of the outside is sufficient enough to cause fewer postsurgical complications, while lowering the reliance on painkillers. And if you are capable of going out to a nearby park, then all the better.

Children With ADHD

Another group that can significantly benefit from Shinrin-Yoku are children who suffer from issues like ADHD and similar problems. Usually, such children have very low attention spans and are unable to learn anything properly. 

However, spending time amidst natural greenery has been seen to mitigate such issues to a good extent. As such, forest bathing should definitely be on your to-do list if you have a child with ADHD.

Boost Creativity

Have you ever felt stuck in life, unable to ignite creativity? If yes, forest bathing is highly recommended. This activity is said to free up mind, and open it up to newer possibilities. As such, you might suddenly get a spark of inspiration right in the middle of a trail. 

Plus, the reduced stress levels also help in clearing the mind from unwanted thoughts, allowing creative ideas to come forth more easily, as well as negative thoughts to flow out.

The Research

Practicing Shinrin-Yoku (Forest Therapy) to Become More Healthy and Productive

Many research reports have come out that validate the benefits offered by Shinrin-Yoku. A 2010 study conducted in the Chiba Prefecture in Japan enlisted a few test subjects, asking them to walk 20 minutes in a forest park. 

The researchers found that the subjects had experienced lower stress levels when they were in the forest. In addition, their hemoglobin count was also lower. The forest mainly consisted of Oak trees.

Another study published in 2011 looked at the effects of forest bathing on the human body. They compared the results of walking in a city and walking in a forest and found that the latter helped reduce blood pressure to a good extent. 

In addition, dopamine levels were also observed to have decreased from forest bathing.

Tips To Keep In Mind When Doing Shinrin-Yoku

There are no strict rules for practicing Shinrin-Yoku. After all, the only thing you have to do is to enter a forest and walk through it. However, if you follow the tips below, then you will definitely have a better experience.

Practicing Shinrin-Yoku (Forest Therapy) to Become More Healthy and Productive
  • Remember that this is not a hike. You don’t have to walk fast towards some goal. There is no goal. Just relax and walk anywhere you want. Use all your senses while walking through the forest, whether it is sight, smell, touch, or hearing.  
  • Do not take your smartphone, camera, or any other such devices with you for the walk. Leave all gadgets behind. Since the goal of the walk is to concentrate on yourself and the environment, these devices act as an unnecessary distraction.
  • If you are going in a group, keep conversations to a minimum. Better still, don’t talk at all. At least for the few minutes, you spend for the walk, remain silent and learn to savor the silence. And then after you’re done with the walk, you can consider talking to the other members of the group.
  • If you find a location to sit for a few minutes, then go for it. Close your eyes and meditate with deep breaths. Similarly, if something gets your attention, stop and watch it closely until you are satisfied with it. Remember – there is no hurry.
  • Take your most comfortable shoes for the Shinrin-Yoku. It should not be too light that pebbles and other rocks discomfort your feet. Nor should it have too thick a base that the entire shoe feels heavy.

Final Thoughts

So, if you have been feeling mentally stressed out lately, try to take some time off from work and head over to the nearest forest for a few hours. Walkthrough the trees, absorbing the fresh air, feeling everything around you, and you will definitely feel refreshed and more energetic. 

If you are not sure whether you can do the Shinrin-Yoku properly by yourself, consider getting in contact with a forest bathing guide, and they will definitely help you get the best experience from the walk.

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Health

25 Motivational Health Quotes to Inspire You

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25 Motivational Health Quotes to Inspire You

While health should be our priority, it sadly isn’t for most of us. Under the umbrella of working hard, everything related to not caring for ourselves becomes okay. Skipping breakfast because we are running late or not exercising because we are working becomes valid. We always think that we will start working on ourselves after we finish achieving our dream. It doesn’t work like that. Like our dreams and skills are a work in progress, so is our body and health.

For your body to continue working, it is important to work on it. If you don’t invest in your body, you won’t get the returns for long. If you don’t have health, anything else you have, loses its luster and it becomes difficult to enjoy things that you worked hard to achieve. No matter how busy you are, you need to make yourself a priority and work on yourself.

Here are some motivational quotes that show you how important your health is. These are from people that most of us look up to and people who have achieved great things. You can have everything in life, but if you don’t have good health, you have nothing.

1.“It is health that is real wealth and not pieces of gold and silver.”

-Mahatma Gandhi

2. “A fit, healthy body—that is the best fashion statement” -Jess C Scott

3. “To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.” -Buddha

4. “Three things in life – your health, your mission, and the people you love. That’s it.” -Naval Ravikant

5. “Those who think they have no time for healthy eating will sooner or later have to find time for illness.” -Edward Stanley

25 Motivational Health Quotes to Inspire You

6. “You can’t enjoy wealth if you’re not in good health.”

-Anonymous

7. “Keep your vitality. A life without health is like a river without water.” -Maxime Lagacé

8. “Your health is what you make of it. Everything you do and think either adds to the vitality, energy and spirit you possess or takes away from it.” -Ann Wigmore

9. “If you’re too busy to workout, your priorities need to change. I can’t think of too many things more important than your health.” -Rolsey

10. “I believe that the greatest gift you can give your family and the world is a healthy you.” -Joyce Meyer

25 Motivational Health Quotes to Inspire You

11. “Moderation. Small helpings. Sample a little bit of everything. These are the secrets of happiness and good health.”

-Julia Child

12. “It is exercise alone that supports the spirits, and keeps the mind in vigor.” -Marcus Tullius Cicero

13. “Our health is something we often take for granted. But, there are some things in life that should never be taken for granted. Take care of yourself.” -Catherine Pulsifer 

14. “Keeping your body healthy is an expression of gratitude to the whole cosmos – the trees, the clouds, everything.” -Thich Nhat Hanh

15. “Life is like a tree and its root is consciousness. Therefore, once we tend the root, the tree as a whole will be healthy.” -Deepak Chopra

25 Motivational Health Quotes to Inspire You

16. “I have chosen to be happy because it is good for my health.”

-Voltaire

17. “Your body will be around a lot longer than that expensive handbag. Invest in yourself.” -Anonymous

18. “When a man is ill his very goodness is sickly.” -Friedrich Nietzsche

19. “There is one consolation in being sick; and that is the possibility that you may recover to a better state than you were ever in before.” -Henry David Thoreau

20. “The body loves routine. Try to eat, sleep, and so on at the same times every day in order for the body to function at its optimum efficiency. The body loves consistency.” -Theresa Hearn Haynes

25 Motivational Health Quotes to Inspire You

21. “Our bodies are our gardens – our wills are our gardeners.”

-William Shakespeare

22. “When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.” -Ayurvedic Proverb

23. “The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.” -Mark Twain

24. “Sufficient sleep, exercise, healthy food, friendship, and peace of mind are necessities, not luxuries.” -Mark Halperin

25. “Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning.” -Thomas Jefferson

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Health

What is Batch Cooking and How Does It Help Save Time, Energy and Money

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What is Batch Cooking and How Does It Help Save Time, Energy and Money

For entrepreneurs and start-up founders putting in as many hours in their work as possible has become a normal culture. Even 9-to-5ers put in extra hours just to get the promotion sooner. Everyone has started focusing solely on moving forward in their careers and will sacrifice anything for it. It is a good thing but not when it costs everything: your health, your life, your relationships.

Let’s focus on the health aspect today. Let’s say you work non stop- no time to eat or sleep. Your body gets tired, doesn’t get proper nutrition, falls sick, and then you stop working and spend all that you have earned in getting back in shape. Is it worth it?

We work until we feel total burn out. My question to you is how logical do you think it is? Why not do what we can to take care of ourselves and not fall into the predicament that many young, ambitious people are falling into. As important it is to work toward our dreams, it is equally important to keep ourselves in shape so that we can work toward our dreams.

What is Batch Cooking and How Does It Help Save Time, Energy and Money

I get it. You don’t have time to cook meals, so you resort to takeouts or packaged fried junk. They might be quick fixes, but processed food, fried food, and everyday takeouts will take their toll on your body. One solution to that is batch cooking.

When you have no time to cook during the week, batch cooking is the best way to ensure that you have healthy food and always have something to eat. All you have to do is take some time out of your weekend to make sure you eat well for the week. Just imagine the amount of stress regarding the food you will forego and how much time and energy you will save overall.

What exactly is batch cooking?

Batch cooking means preparing or cooking larger portions of a variety of dishes that can be mixed and matched to create different meals throughout the week. Most people do it on Sundays to prepare for the week. Some people like to break it down and do this on Sundays and Wednesdays so that they can get more variety.

All you have to do each day is pull out the meal out of your refrigerator and heat it or maybe if it is something that you can just grab and go then more props to you. You will be thankful to your weekend self for taking a few hours out to save so many hours and headaches throughout the week, and your stomach will be thankful for not getting the onslaught of junk food and cheap takeaways.

How to go about batch cooking

  • Plan out your meals for the entire week – Decide the meals that you want to home cook. If you are starting out, maybe plan only dinners and then see how it goes or you can go the whole mile and plan all the three meals on the weekend and prepare them. That is actually the best thing to do. It can get too much for beginners though, so start out with one meal. If you are planning for lunch then maybe you would want to focus on something that you can just grab and go because lunch hours can be short for most of us. For dinners, you can have something that can have all its prep done already, and all you have to do is put it together, it will give you the feeling of cooking a quick meal but not the time-consuming process of putting everything together.
  • Make a grocery shopping list – Now that you have a plan of what you are going to be cooking, you need to list out all the ingredients that you need. Cross check it with what you have at home and then head out to stock up on the remaining things you need.
What is Batch Cooking and How Does It Help Save Time, Energy and Money
  • Grocery shopping – Saturdays and Sundays are usually the busy days at the grocery stores because everyone heads out to get their shopping done so plan accordingly. If you have a farmers market nearby head over there to get fresh produce or your good old grocery stores, general stores, departmental stores will do – stock up on anything that will help you make a quick snack and also help your dish better.
What is Batch Cooking and How Does It Help Save Time, Energy and Money
  • Prep – Once you are done gathering the ingredients, start prepping. This is also a great time to catch up on all the podcasts you have been meaning to listen to or the audiobook that you keep putting away. Maybe just songs or the show that you have wanted to binge watch? Wash, chop, cook, boil, bake – whatever your dish entails. Make sure to work on recipes that can be reheated (soups, veggies, lentils, beans) or can be eaten cold (salads).
  • Store – Now that your dishes are prepared. Pack them in airtight containers and refrigerate them so that they are good to go throughout the week.

In summary

Batch cooking has a lot of advantages. The only disadvantage is that you have to dedicate some part of your weekend to cooking, but that is nothing when you look at the advantages. You bulk produce, so you use less energy, and bulk buying ingredients also saves money.

You have to head out to the grocery store only one time a week. You don’t have to spend tons of money on restaurants and takeouts. You don’t have to cook every day, nor do you have to worry about what to eat. You eat healthy so you can mark that off your list of things to do.

You can also work on your health goals and diets because diets require a little planning, which usually puts us off. You can do something or do nothing with the time you save every day with the meal plan in place.

You must have heard that “Modern problems require modern solutions.” This is the solution to everyone being too busy. It’s a win-win!

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