Here’s some food for thought–those who lead a healthier lifestyle can work harder and earn higher incomes throughout their careers.
As an entrepreneur, isn’t that what you want? To be able to be an effective worker who works their way to running a successful business and making good money?
Well one way to do that is to eat right. Healthy eating has been proven to boost memory, improve creativity, curiosity and increase workplace productivity, as a study found that unhealthy eating is connected to a 66 percent increased risk of productivity loss.
You face a new schedule of challenges every day–don’t let healthy eating be one of them. When time is of the essence, here’s how you can make healthy eating easy and doable:
1. Don’t skip breakfast; just make it simple.
After not eating all night, even when you only get five to six hours of sleep, your body needs fuel to start the day. Plus, eating early in the day kick starts your metabolism.
So don’t skip breakfast. Instead, eat something that’s low prep, like a tropical green protein smoothie since smoothies are a quick and delicious way to fill up on nutrients for your needed morning boost.
2. Bring your own lunch.
In the corporate world, it seems that everyone goes out to lunch. Or if you’re a busy entrepreneur, you might just work through lunch. Avoid the temptation of doing either and bring your own healthy lunch.
Whether you prepare it the night before or morning off, lunch prep doesn’t have to be complicated. Salads and veggie wraps take five minutes to whip up, or you can cook soups or stews in the crockpot one night and then have for several lunches during the week.
3. Keep nutritious snacks in your desk.
Munching on junk food throughout the day rather than eating meals is bad and can lead to obesity. But healthy snacking plays a role in energy balance.
Instead of going hungry or making daily trips to the nearest convenient store, make yourself some grab-and-go snacks to keep at work. You can make snacks on a Saturday or Sunday, like protein oatmeal bars, and then you’ll have them for the following week.
4. Stay hydrated.
Dehydration can negatively affect your ability to plan and make decisions. As an entrepreneur, planning and decision making skills are imperative to success. Keep bottled water in a work fridge or have a water cooler in your office so you can keep refilling your glass.
5. Skip happy hour.
After a long workday, the bar around the street’s happy hour is calling your name–ignore it. Alcohol may taste good and help you unwind after a long day, but it also adds unwanted calories to your diet.
The average amount in a can of beer is 153 calories, while a glass of wine has about 126 calories. Do yourself a favor and get your calories from good food that fills you, not with empty calories you drink.
6. Let someone else get your groceries
Spending 60-plus hours a week working doesn’t permit much time for you to see your family or sleep, let alone spend 45 minutes in the grocery store. Luckily, you don’t have to.
You can sign up to have meals brought to your doorstep through a meal-delivery service or take advantage of the service many stores now offer where you order your groceries online and pick them up at the store. No more walking up and down every aisle, waiting in long checkout lines or coming home with more than what was on your list.
7. Be mindful when eating.
This is a simple trick, but not many of us do it. It’s merely being mindful as you eat.
From worrying about finances to making marketing decisions and hitting deadlines, you probably scarf your food down in front of your laptop or while on your phone. You forget to take your time eating and be aware of how your body feels as you eat.
No matter how busy or stressed you are, step away from your screens, slow down and enjoy your food. Chances are you’ll end up eating less and feeling better once you’re done. And the break from work will allow you to return refreshed and ready to focus.
The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.