Better Health for Bloggers
Better health for bloggers involves taking the time to plan healthy meals and regular exercise. Bloggers are plugged in for long periods of time. We’re busy doing research, SEO, making pins for Pinterest and about a hundred other digital tasks that seem to be never-ending.
How I manage blogging and fitness
I was going to the gym on average about 3 days a week, but I noticed that my progress had stalled and to be honest, I was beginning to get bored with the routine. Soon, we downsized to an apartment and I had even less to do. Even though our apartment complex has a gym, It wasn’t satisfying my need to do something different.
I applied for a housekeeping job at our local mall. Oh, this will be fun, I thought. Surely, because I went to the gym I was fit enough to do this job. That’s when I realized that doing the same thing in the gym 1-2 hours a visit was different than working on my feet 6-8 hours a day. I go in around 5 a.m. and leave around 1 p.m. Then I’m free for the rest of the afternoon to work on my blog Embracing-Aging.com.
Furthermore, I am getting 3-5 miles walked around that mall every day and more during the holiday season. After about 6 weeks, I decided to give up my gym membership because my job is keeping me plenty active to hold me at my desired level of fitness. Moreover, I get paid to stay fit.
So consider the idea of getting an active part-time job such as a landscaper, housekeeper, something that makes you move.
Sitting too long is dangerous for your health. Here’s why:
1. Weak Legs and Glutes
If you don’t use them, you lose them! By sitting all day, you’re not depending on your powerful lower body muscles to hold you up. This leads to muscle atrophy, which is the weakening of these muscles. Without astrong leg and glute muscles to stabilize you, your body is at risk of injury.
2. Weight Gain
Moving causes your muscles to release molecules like lipoprotein lipase, which helps process the fats and sugars you eat. When you spend most of your day sitting, the release of these molecules is lessened and your rear end is at greater risk of widening, according to research. You’re also at greater risk for metabolic syndrome, even if you exercise. One study found, unsurprisingly, that men who spent more time sitting than usual, gained more weight around the middle, which is the most dangerous place to store fat.
3. Tight Hips and a Bad Back
As with your leg and glute muscles, your hips and back will suffer from sitting. Sitting causes your hip flexors to shorten, and your seated position can also hurt your back, particularly if you have bad posture or don’t use an ergonomic chair. Also, poor posture while sitting can cause compression on the discs in your spine and can lead to premature degeneration, which results in chronic pain.
4. Anxiety and Depression
Lesser understood than some of the physical effects of sitting, are the mental effects. But the risk of both depression and anxiety is higher in people who sit the most. This could be because the mental health benefits of fitness are lacking when one spends their days sitting down rather than moving. If so, these risks could be mitigated with regular exercise.
5. Cancer Risk
Emerging studies suggest that prolonged sitting can increase your risk of certain types of cancer, including lung, uterine, and colon cancers. The reasons for this aren’t entirely clear.
6. Heart Disease
Sitting can hurt your heart, potentially leading to cardiovascular disease. One study found that men who spent more than 23 hours per week watching television had a 64 percent greater risk of dying from cardiovascular disease than men who only watched television for 11 hours. Experts say people who sit more have a 147 percent higher risk of suffering from a heart attack or stroke.
7. Increased Risk for Diabetes
People who spend more time sitting also have a 112 percent increased risk of diabetes. In one study that looked at the effects of just five days of bed rest, researchers saw increased insulin resistance, a precursor to diabetes.
8. Varicose Veins
Sitting for long periods can cause blood to pool in the legs. This can lead to varicose veins, or spider veins, a smaller version of the former. Though generally not harmful themselves, these swollen and visible veins can be unsightly. In rare cases, they can lead to more serious conditions, like blood clots.
9. Deep Vein Thrombosis (DVT)
Deep vein thrombosis is a type of blood clot that’s most common in the legs. When part of this clot breaks off, it can cut off the flow of blood to other parts of the body such as your lungs, causing a pulmonary embolism. This is a medical emergency that can lead to major complications or even death. Sitting for too long, even on a long road trip, can cause DVT.
10. Stiff Shoulders and Neck
As with your legs, butt, and lower back, your shoulders and neck will also suffer from prolonged sitting. This is especially true if you’re hunched over looking at a computer screen.
Better Health for Bloggers may include Meal prepping
For bloggers to have better health, meal prepping is a strategy that can pay off through the week. Another option to consider is making out a menu when you do your grocery shopping. So that you know in advance exactly what’s for Breakfast, lunch, and dinner.
How to Meal Plan: 23 Helpful Tips Written by Ansley Hill on July 8, 2019
Meal planning and prepping are wonderful skills to have in yourpersonal health and wellness tool kit.
A well-thought-out meal plan can help you improve your diet quality or reach a specific health goal while saving you time and money along the way (1Trusted Source).
Here are 23 simple tips for developing a successful meal planning habit.
If you have never created a meal plan or are getting back into it after a long hiatus, it may feel a bit daunting.
Developing a meal planning habit is no different than making any other positive change in your life. Starting small and slowly building confidence is a great way to make sure your new habit is sustainable.
Begin by planning out just a few meals or snacks for the week ahead. Eventually, you’ll figure out which planning strategies work best, and you can slowly build upon your plan by adding in more meals as you see fit.
Whether you’re preparing meals for a week, month, or just a few days, it’s important to make sure each food group is represented in your plan.
The healthiest meal plan emphasizes whole foods, such as fruits, vegetables, legumes, whole grains, high-quality protein, and healthy fats, while limiting sources of refined grains, added sugars, and excess salt (2Trusted Source).
As you scour through your favorite recipes, think about each of these food groups. If any of them are missing, make a point to fill in the gaps.
Good organization is a key component of any successful meal plan.
An organized kitchen, pantry, and refrigerator make everything from menu creation, grocery shopping, and meal prep a breeze, as you’ll know exactly what you have on hand and where your tools and ingredients are.
There’s no right or wrong way to organize your meal prep spaces. Just make sure it’s a system that works for you.
Food storage containers are one of the most essential meal-prep tools.
If you’re currently working with a cupboard full of mismatched containers with missing lids, you may find the meal prep process very frustrating. It’s well worth your time and money to invest in high-quality containers.
Before you make a purchase, consider each container’s intended use. If you’ll be freezing, microwaving, or cleaning them with a dishwasher, make sure you choose containers that are safe for doing so.
Glass containers are eco-friendly and microwave safe. They’re widely available in stores and online.
It’s also handy to have a variety of sizes for different types of foods.
Maintaining a baseline stock of pantry staples is a great way to streamline your meal prep process and simplify menu creation.
Here are a few examples of healthy and versatile foods to keep in your pantry:
- Whole grains: brown rice, quinoa, oats, bulgur, whole-wheat pasta, polenta
- Legumes: canned or dried black beans, garbanzo beans, pinto beans, lentils
- Canned goods: low-sodium broth, tomatoes, tomato sauce, artichokes, olives, corn, fruit (no added sugar), tuna, salmon, chicken
- Oils: olive, avocado, coconut
- Baking essentials: baking powder, baking soda, flour, cornstarch
- Other: Almond butter, peanut butter, potatoes, mixed nuts, dried fruit
By keeping some of these basic essentials on hand, you only need to worry about picking up fresh items in your weekly grocery haul. This can help reduce stress and improve the efficiency of your meal planning efforts.
Herbs and spices can make the difference between a meal that’s amazing and one that’s just alright. For most people, a meal plan that’s consistently comprised of delicious dishes just might be enough to make the meal planning habit stick.
In addition to being exceptional flavor-enhancers, herbs and spices are loaded with plant compounds that provide a variety of health benefits, such as reduced cellular damage and inflammation (3Trusted Source).
If you don’t already have a solid stash of dried herbs and spices, just pick up 2–3 jars of your favorites each time you go grocery shopping and slowly build a collection.
Before you sit down to make your meal plan, take an inventory of what you already have on hand.
Peruse all of your food storage areas, including your pantry, freezer, and refrigerator, and make a note of any specific foods you want or need to use up.
Doing this helps you move through the food you already have, reduces waste, and prevents you from unnecessarily buying the same things over and over again.
The best way to integrate a meal planning routine into your lifestyle is to make it a priority. It can help to regularly carve out a block of time that is solely dedicated to planning.For some people, crafting a meal plan can take as little as 10–15 minutes per week. If your plan also includes preparing some food items ahead of time or pre-portioning meals and snacks, you may need a few hours.
Regardless of your specific strategy, the key to success is making time and staying consistent.
Avoid the unnecessary frustration of trying to remember recipes by saving them in a designated location that you can easily reference anytime.
This could be in a digital format on your computer, tablet, or cell phone, or a physical location like a paper planner in your house.
Keeping a space set aside for your recipes saves time and helps reduce any potential stress associated with meal planning.
It can be challenging to always feel inspired to craft a brand-new menu each week — but you don’t have to do it alone.
If you’re responsible for meal planning and preparation for an entire household, don’t be afraid to ask members of your family for input.
If you’re primarily cooking for yourself, talk to your friends about what they’re cooking or use online resources, such as social media or food blogs, for inspiration.
It can be frustrating to forget a recipe that you or your family enjoyed.
Or worse — forgetting how much you disliked a recipe, only to make it again and have to suffer through it a second time.
Avoid these culinary predicaments by keeping an ongoing record of your favorite and least favorite meals.
It’s also helpful to keep notes of any edits you made or would like to make to a particular recipe, so you can quickly begin taking your culinary skills from amateur to expert.
Going to the grocery store without a shopping list is a good way to waste time and end up buying a lot of things you don’t need.
Having a list helps you stay focused and fight the temptation to buy food you don’t have a plan to use just because it’s on sale.
Depending on where you live, some larger grocery chains offer the option of shopping online and either picking up your groceries at a designated time or having them delivered.
You may be charged a fee for these services, but they can be a great tool for saving time and avoiding the long lines and distracting promotions you’re likely to encounter at the store.
Don’t go to the grocery store when you’re hungry, as doing so can increase the risk of impulse buys that you’re likely to regret later.
If you feel a little twinge of hunger before you’re heading to the store, don’t hesitate to have a snack first, even if it’s outside of your typical meal and snack routine.
Take advantage of the bulk section of your local supermarket as a way to save money, buy only the amount you need, and reduce unnecessary packaging waste.
This part of the store is a great place to shop for pantry staples like rice, cereal, quinoa, nuts, seeds, and dried fruit and beans.
Bring your own containers so you don’t have to use any plastic bags to carry your bulk items home.
If you don’t want to spend time cooking every day of the week, plan to make enough to have leftovers.
Making a few extra servings of whatever you’re cooking for dinner is a great way to have lunch for tomorrow without any extra effort.
If you’re not a fan of leftovers, think about how you can repurpose them so they don’t feel like leftovers.
For example, if you roast a whole chicken with root vegetables for dinner, shred the leftover chicken and use it for tacos, soup, or as a salad topping for lunch the next day.
Batch cooking is when you prepare large quantities of individual foods in order to use them in different ways throughout the week. This method is especially useful if you don’t have much time to spend cooking during the week.
Try cooking a big batch of quinoa or rice and roasting a large tray of vegetables, tofu, or meat at the start of the week to use for salads, stir-fries, scrambles, or grain bowls.
You could also make a batch of chicken, tuna, or chickpea salad to use in sandwiches, eat with crackers, or add to salads.
Cooking certain foods or meals in large batches and freezing them for later is a great way to save time, reduce waste, and stretch your food budget — all at the same time.
You can use this method for simple staples like broth, fresh bread, and tomato sauce, or entire meals, such as lasagna, soup, enchiladas, and breakfast burritos.
Pre-portioning your meals into individual containers is an excellent meal prep strategy, especially if you’re trying to consume a specific amount of food.
This method is popular among athletes and fitness enthusiasts who closely track their intake of calories and nutrients. It’s also a great method for promoting weight loss or even just getting ahead when you’re short on time.
To take advantage of this method, prepare a large meal that contains at least 4–6 servings. Portion each serving into an individual container and store them in the refrigerator or freezer. When you’re ready, simply reheat and eat.
If your goal is to eat more fresh fruits and vegetables, try washing and preparing them as soon as you get home from the farmer’s market or grocery store.
If you open your refrigerator to find a freshly prepared fruit salad or carrot and celery sticks ready for snacking, you’re more likely to reach for those items when you’re hungry. This is a favorite tip of mine.
Anticipating your hunger and setting yourself up with healthy and convenient choices makes it easier to avoid reaching for the bag of potato chips or cookies just because they’re quick and easy.
Don’t be afraid to acknowledge the need to cut corners.
If you’re not great at chopping vegetables or don’t have time to batch cook and pre-portion your meals, there are likely some healthy, prepared options at your local grocery store.
Pre-cut fruits and vegetables or prepared meals are usually more expensive, but if the convenience factor is what it takes to reduce stress in your life or get you to eat more vegetables, it may be well worth it.
Remember, not everyone’s meal planning and preparation processes look the same. Having the wisdom to know when you need to scale back and improve efficiency can help you stick to your goals long term.
Slow and pressure cookers can be lifesavers for meal prep, especially if you don’t have time to stand over a stove.
These tools allow for more freedom and hands-off cooking, so you can meal prep while simultaneously finishing other chores or running errands.
It’s easy to get stuck in a dieting rut and eat the same foods day after day.
To avoid this, make it a point to try cooking new foods or meals at regular intervals.
If you always choose brown rice, try swapping it for quinoa or barley. If you always eat broccoli, substitute cauliflower, asparagus, or romanesco for a change.
You can also consider letting the seasons change your menu for you. Eating fruits and vegetables that are in season helps you vary your diet and save money at the same time.
You’re more likely to stick to your new meal planning habit if it’s something you enjoy doing. Instead of thinking of it as something you have to do, try to mentally reframe it as a form of self-care.
If you’re the household chef, consider making meal prep a family affair. Have your family help you chop vegetables or batch cook some soup for the week ahead, so these activities become quality time spent together instead of just another chore.
If you prefer to meal prep solo, throw on your favorite music, a podcast, or an audiobook while you do it. Before long, it may be something you look forward to.
Meal planning and preparation is a great way to make healthier food choices and save time and money.
Though it may seem overwhelming at first, there are a variety of strategies you can employ to develop a sustainable meal planning habit that works for your unique lifestyle.
- Put exercise at the top of your to-do list
- Portion control; such as using salad plates instead of dinner plates
- Use apps like step counters and calorie/carbohydrate counters as part of your strategy.
- Invest in better health by using an exercise ball instead of an office chair.
- Get yourself a puppy/dog to have a reason to walk outside a few times a day.
- Also, consider investing in a stand-up desk.
More ideas for Better Health for Bloggers
- Set the alarm to get up and move every hour
- Stretching and yoga
- Consider using a local gym
- Partner with a friend and go for walks every day.
- Ride a bike, go hiking, or go kayaking if your nature lover.
Harness the power of your youth today. What you do for yourself today helps you tomorrow.
For More Information about how you can be a healthier blogger:
Better health for bloggers and tieing it all together
You Can be 25 Pounds Younger a Write-in Guidebook
You Can be 25 Pounds Younger a Write-in Guidebook. This is not your typical diet plan. This guidebook helps you discover your strengths and weaknesses concerning weight loss and aging gracefully.
Being honest with ourselves is sometimes tricky when it comes to being accountable for what we eat and how much we exercise. Real progress comes when we are being really honest with ourselves. Using the tools included in this guidebook will serve you well if you use them every day.
- Items you may need- list
- Goal setting guides
- Food, Water, Exercise and Habit Trackers
- Weight and inches lost- tracker
- Resources to connect you to more valuable & helpful content
Also, there’s help for you to use positive thinking and visualization. Plus tools to help you stay focused are also included. The printable You Can be 25 pounds Younger a Write-in Guidebook is what helps you find your way back to vitality and regaining physical stamina.
I reclaimed my physical stamina and vitality by losing 190 pounds. But I did it all on my own and it took me years and years to accomplish what I know today. It’s my most heartfelt wish to save you the time and impart to you the tools and information I’ve acquired to help you on your journey.
That’s all for today friends.
I hope you enjoyed this discussion. Please share your thoughts and feel free to leave your comments and share this post with friends.
I’m Karen with Embracing-Aging
Reminding you to Embrace Your Age