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Health for Super Busy People.

I know it may seem like a lot to do to stay on The Daniel Plan when you already have a busy schedule. But it’s worth it. The difference you will see and feel is well worth the time investment you make in the program.

Nonetheless, I want to make this program as easy as possible to follow even if you do work full time (or more) and juggle a thousand other responsibilities. Here’s what I recommend.


* Don’t even think about buying it!-:

If it’s in the house, you will eat or drink it eventually. If it is not there, you won’t have a choice! Clean out your pantry and just stop buying the items you know you cannot resist.

* Stay Hydrated-:

This step is as easy as carrying a stainless steel or glass water bottle with you. Count how many times you fill it up. At least eight glasses of water a day will keep your energy levels high, your hunger down, your digestion smooth and your concentration sharp. When we are dehydrated, our bodies often mistake this feeling for hunger. Make sure to not drink water before meals as this can hinder digestion. Drink 20 minutes before and 60 or minutes after. Also, try and drink room temperature water because cold water increases gastrointestinal contraction and slows digestion down.

* Eat snacks-:

  Don’t allow yourself to get ravenous. Your brain literally goes into panic mode when you get too hungry and you lose the ability to make good decisions. Always have a snack on hand - I never leave the house without one - and eat your meal when you are hungry, not starving.

*Don't smoke-:

If you light up, quit. It's a big move toward better health. Your body repairs itself quickly. As soon as 20 minutes after your last cigarette, your heart rate and blood pressure drop. Why wait? Kick the habit, today. Your doctor will be happy to help you get started.

* Find a support group-:

 On a day you are feeling low or weak, someone else in your group will be strong and can help you to stay motivated through low points (and vice versa). Be sure to choose people who are generous in celebrating others’ successes.

* Adjust the meal plan to your schedule-:

  If you work early or late, you can adjust the meal plan to fit your schedule. Just make sure you have three meals and two to three snacks a day. Remember you should eat every 2-3 hours.

*Eat Local, Whole Foods-:

How did our ancestors eat 100 years ago? Fresh meats, fish, beans, grains, nuts, seeds and fruit and veggies is what our ancestors relied on. Whole foods are the key to good health. When you’re wondering what you can bring to snack on during the day, try bringing a nut bar, some fruit or sliced veggies.

*Be mindful-:

  Stop before you take a bite. Smell your food. Observe your body and your sense of hunger. Chew slowly. Breathe. Take a sip of water. Get off your phone.

* Don’t let little failures hold you back-: 

 The worst thing you can do is to feel guilty every time you make a mistake. Try to figure out what circumstance or thought precipitated the transgression, learn your lesson, and then hop back on track. Health is a marathon not a sprint.

*Befriend yogurt-: 

Yogurt is a miracle food. It’s full of protein, calcium, vitamin D (which many people are deficient in) and tons of beneficial gut bacteria. It fills you up quickly with minimal calories. My favorites are Siggis and the trader joes in store brand.  

* Carry Snacks With You-:

No matter how long you will be out for, always have a piece of fruit or a healthy protein or nut bar with you. Eating every three hours will help to keep your blood sugar steady and decrease overeating at meal times.

Taking these simple steps will keep you healthy with little time investment. We all have busy lives, but being healthy doesn’t have to be a time burden. Improve your energy and save time during the busy weeks by using these simple tips. Your body will thank you for it!

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