By Jodi Tamburrino, RD, CDN
Whether you’re returning to the office or working from home, the change in seasons is the perfect opportunity to reset after a busy summer and prepare for a healthier fall.
Stay hydrated.
Although you may be tempted to indulge in extra caffeine as you readjust to a new schedule, what you should be drinking is water—and lots of it. Water eliminates excess calories by filling you up so you do not snack unnecessarily between meals. Adequate hydration also prevents constipation, flushes toxins from the body, promotes kidney function, and lubricates muscles and joints.
When it comes to daily intake, Mayo Clinic recommends 15.5 cups (124 ounces) of water for men and 11.5 cups (92 ounces) of water for women. If you struggle with hydrating throughout your day, here are some things you might want to try:
Invest in a quality water bottle, maybe one that keeps your drinks very cold. Take it with you everywhere and challenge yourself to fill it up a few times throughout the day.
Mix it up by freezing berries to use as ice cubes. Cucumbers and mint are good options to add a bit of flavor, along with fresh slices of lemon or lime for sugar-free options.
Make a goal and track your progress. You can download an app or set hourly alarms on your phone.
Drink a full glass of water (8 ounces) before each meal. It will help you meet your recommended intake and keep you feeling full so you eat less.
Ask a co-worker or a family member to hold you accountable. You might even suggest a friendly competition to help you consistently reach your goal.
Eat to fuel your body, not to fill it.
Along with adequate hydration, concentrate on filling your body with healthy foods. That means making deliberate choices to consume balanced meals rather than eating just to satisfy a craving.
When you’re making a grocery list, focus on nutrient-dense foods and non-starchy vegetables. Filling half your plate with non-starchy vegetables—asparagus, peppers, radishes—can help you achieve a more well-rounded diet, and nutrient-dense foods provide higher amounts of vitamins and minerals per serving. Examples include: lean proteins, like skinless chicken or turkey; fruits and vegetables; whole grains; seafood; low-fat or fat-free milk products like cottage cheese or Greek yogurt; legumes, beans, and seeds;nuts, including natural peanut or almond butter; and seeds.
Planning is key to eating healthy meals and avoiding the drive-through at the end of a busy day. Think about these nutrient-dense foods as you’re figuring out what you would like for dinner throughout the week and purchase those supplies.
And remember that home-cooked meals are also a great way to spend time with your family. Invite your kids or spouse to join you in choosing and preparing healthy meals and snacks. Modeling healthy habits is proven to inspire those around you to make better choices.
Make time to exercise.
Experts agree that consistent physical activity is one of the best things you can do to stay healthy. Aerobic exercise—biking, jogging, swimming—strengthens bones and muscles, which reduces your risk of getting injured as you move through your daily activities. A minimum of 150 minutes of moderate activity per week reduces your risk of cardiovascular disease, type 2 diabetes, high blood pressure, and certain types of cancer.
The benefits of regular exercise extend to your mental health, too. A brisk walk or yoga class can provide a quick energy boost, put you in a better mood, and ultimately improve the quality of your sleep.
Make a game plan for staying active, especially as the days get shorter. If time is an issue, or you’re picking up the habit again after some time away, try to squeeze in a few five-minute walks throughout the day rather than a single 30-minute one. Small bouts of activity are better than no activity at all.