While we try our best to balance our lives; planning everything in advance is not possible. We can only try to reduce our stress levels as much as possible. Work and family are always on the platter, and we must add in a healthy lifestyle, fitness and exercise as well.
Fitness has to be an important part of our lives and no matter how lazy or tired we feel, it must be incorporated into our daily lives - to be able to live healthily.
Here are few pointers to do it well.
MAKE HABITS OUT OF LIFESTYLE CHANGES
Once you start living a disciplined life, you will want to work on adapting good habits all throughout the day. Pre planning, and prioritizing what’s important can enable you to live a stress-free life. Habits are easy to create with dedication, attention and proper motivation. Pre planning your grocery and syncing them to the meals can help you eat better. Packing healthier lunch and snacks can only be possible if meals are planned ahead of time. Having 4-5 mini meals a day and following a clean diet can be beneficial in losing weight while living a healthy lifestyle.
BOOST YOUR VITAMIN D LEVELS
In most third world countries including Bangladesh, a lot of people suffer from Vitamin D deficiencies because they work indoors. Vitamin D is considered as a key element to enhance our energy levels. So try to go under the sun as much as possible. People who have small kids can take their children out to play in the parks and gardens and do a little family activity, boosting the family-health balance meter.
A BACK UP PLAN IS MUST
If there is a setback to your exercise routine, or you have had an unhealthy meal, don’t worry! You can always work harder the next day. Try to exercise and do some outdoor activity, maybe do the groceries by walking to the store, or walk up the stairs instead of taking the lift, or dance at home to your favourite songs (dancing eliminates stress drastically).
Outsourcing your meals to healthier food delivery companies can also make a huge difference. Ask help from family members to take care of the kids or household chores while you are out at the gym.
These are just few ideas, all you need to do is set it in your mind that you are going to live a healthy life and the rest of the world eventually help you with it.
Photo: LS Archive/Sazzad Ibne Sayed
Fitness and Nutrition Coach, Mentor/ Guide at ThinspiredbySimra, Managing Director Fit Food Culiary Artist- Specialized in Healthy Cooking
THAI CHICKEN SALAD LETTUCE WRAPS
Calorie count: 391 Calories, or 2 cabbage wraps
2 tbsp olive oil
200g minced chicken
4 cloves garlic, minced
½ cup onion, chopped
½ tsp salt
¼ tsp freshly ground black pepper
2 tbsp cooked red beans
Handful of mint leaves
Handful of glass noodles
½ whole lemon
Sliced mango (½ green mango)
3-4 iceberg lettuce leaves, whole
For the sauce —
2 tbsp sweet chilli sauce
2 tbsp fish sauce
½ tsp ginger, freshly grated
2 tsp low-sodium soy sauce
¼ cup fresh parsley, chopped
Crushed red pepper flakes, to taste
1 tsp sugar
In a pan, heat 2 tablespoon olive oil and add the minced chicken. Now add chopped onion, chopped garlic, salt, black pepper, and stir. Cook until the chicken is cooked through, now add the cooked beans, handful of glass noodles and ¾ cup water. The noodles will get cooked in the moisture.
Meanwhile, add some Thai basil leaves and mint leaves. Set aside to cool. Now take all the sauce ingredients and mix well, add the raw sliced mangoes, spring onion and squeeze half lemon juice and mix everything together with the cooked chicken and noodles. Toss everything together and put the salad into lettuce leaves, add more mint leaves, coriander on top and serve.
MINI SUSHI CONES
Calorie count: 180 Calories; 1 sushi cone
3 Nori sheets
1 cup cooked sushi rice
Cubed chicken breast (cooked in teriyaki sauce)
2 tsp teriyaki sauce
1 tsp garlic and ginger paste
1 tsp soya sauce
1 tsp brown sugar
3-4 parsley leaves
1 cucumber, seeded and julienned
½ carrot, cut and sliced
½ capsicum, sliced
2 tbsp rice vinegar
1 cup shredded crab meat (frozen crab meat)
1 tbsp wasabi, soy sauce, and ginger, to serve
Cook the sushi rice (sticky Korean rice) until soft, add 2 tablespoons of rice vinegar, and mix. Set aside to cool. Cook the sliced chicken in 2 tablespoons of oil, and stir-fry; add garlic ginger paste, and teriyaki sauce and cook on high heat.
Add ¾ cup water, soya sauce and cook further, and add some brown sugar. Take 3 Nori sheets and fold in a cone like shape. Now add the sliced cucumber, carrots, parsley leaves, gradually scoop in 3 tablespoons of rice in each cone, top with chopped crab meat and teriyaki chicken. Brush up some wasabi on top and serve with soy sauce and wasabi paste.
SMOKY SPINACH AND GARBANZO BEAN STIR FRY
Calorie count: 220 Calories (1 serving)
2 tbsp extra virgin olive oil
2 garlic cloves, minced
1 tsp smoked paprika
½ tsp chilli flakes
2 tsp fish sauce
1 cup cooked garbanzo beans
6 cups fresh spinach
3-4 mushrooms, sliced
3-4 red chilli
2 tbsp water
Heat the olive oil over medium heat in a skillet. Add the garlic, smoked paprika and mushrooms and stir. Add the garbanzo beans and sauté for 2-3 minutes. The beans will coat with the oil and spice mixture.
Add spinach and water. After 2 minutes, the spinach will soften but colour will remain intact. Add red chilli flakes, fish sauce and lastly, add the red chilli whole. Drizzle with some lemon juice and serve hot with rice.
Photo: Sazzad Ibne Sayed
Food prepared and styling by: Simra Khan