Hourly Guide to a Healthy You
August 22, 2009
8:00 AM: Head for Breakfast:
Give your body fibre the first thing in the morning and half a cup of oat to kick start your day is just perfect. Don’t forget your protein by having a hard-boiled egg, skimmed milk or yogurt. Add some nuts to your oat. Make sure you have a fruit for essential nutrients and some more fibre.
9:00 AM: Water Time:
Multiple glasses of water is essential throughout the day. It is better to have water in small quantity throughout the day instead of gulping a few times a day.
10:00 AM: Walk & Stretch
You must be in office by now, get up from your desk, stretch a little, and take a small stroll after every hour. You can head to your colleague’s desk and take stairs instead of lift.
10:30 to 11 AM: Snack a Little
Have some nuts especially if you didn’t have them in breakfast for fibre and protein. An apple would be perfect for this mid morning snack; you can also keep some berries or yogurt.
11:30 – 12 Noon: Walk+Water and some Vitamins
Time to take another stroll; you should also have some multivitamin tablets; gulp it down with a glass of water.
1 – 1:30 PM: Time for Lunch
If you can afford to spend some time make yourself a salad with loads of vegetables; like carrots, tomato, pepper, avocado, mushrooms etc. These should be loaded with lots of proteins and fat that is good for you, along with minerals and vitamins. You can also add some grilled chicken, tuna fish, beans, turkey or lentils. You can add different veggies daily to add variety. Choose a fat-free dressing, and have water once you are done.
2 PM: Walk & Water
If you can afford go for a walk outside for some fresh air.
3:30 – 4 PM: Snack
Remember to have fibre and protein again, go for yogurt along with some cereal. You can also opt for a banana with a teaspoon of peanut butter. If you want some fun have a dark chocolate (with 70% cocoa) this would help you keep alert.
6 to 7 PM: Exercise
If you don’t get time in the morning choose this hour for your workout. Choose this time you gym and workout.
7:30 PM: Time for Dinner
You can have soup which leaves you a little full, this should be low fat and broth based. You can have grilled fish or chicken as it is lean protein. Add some boiled veggies along. If you are a vegetarian try tofu instead. After dinner don’t forget water.
9-9:30 PM: Dessert
Yes you heard it right. You can have half cup of berries with a spoon of chocolate drizzled on top, apple slices dipped in honey or orange ice pops.
10:30 to 11 PM: Bed Time
It is important to get 7-8 hours of sleep and be sure you have a glass of water before you go to bed.
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