Women professionals can have it all, and anyone who tells you otherwise they are wrong, because the world is designed for us to shatter the glass ceilings and get our skin, hair, and body health in shape; all we need is a strict timetable and a push from within.
Balancing home, family, and work is a difficult task for all women. Most often, irregular or extensive office hours translate into missing out on relevant nutrition. Most women actually put on weight once they start working. This weight gain can be attributed to sedentary activity at the workplace, coupled with no time for exercise once the lady returns home.
As a nutrition coach, I ask women to discover their capacity for Nutrition, i.e. work on how much their body really needs, keeping in mind their height, weight, and activities throughout the day. A good nutritionist will then work with the culture and time constraints that this working woman has to prepare a Nutritious plan for her throughout the day.
An Ideal Day Chart Of A Working Woman Can Look Like This
7:00 a.m. - Start your day with warm lemon juice. Just take a glass of lukewarm water and squeeze in one lemon into it. You can add honey to it if you want. For those on a fat loss program, I ask them to have cold lemon juice as it increases calorie burn.
Nykaa Recommends:
7:30 a.m. - You can have green tea and some ragi biscuits.
Nykaa Recommends:
8:00 a.m. - You can have your breakfast, which should be the heaviest. Some of the breakfast options are: Idlis with sambhar, or two chapatis with sabzi or brown bread sandwiches with juice or oats (NEVER corn flakes) or wheat flakes with some fruits.
Nykaa Recommends:
11:30 a.m. - Your mid-day snack should be a fresh fruit juice, or a whole fruit. Dry fruits like 8-10 pistachios and 5-10 Almonds are best for skin and hair. Green tea for fat burning (no sugar) is recommended.
Nykaa Recommends:
1:00 p.m. - You can have a moderate lunch, which should be lighter than your breakfast. Include salad, two chapattis, dal or sabji. You can have brown rice too if you like it.
4.00 / 5.00 p.m. - This is your mid-evening snack, you can take popcorn without butter, roasted nuts or half a brown bread sandwich. Nuts make you feel full and, therefore, are an ideal way to stop you from munching. For my clients who work out in the evening, I suggest a 10-15 gms of whey protein shake with water.
Nykaa Recommends:
8:00 p.m. - Dinner should be the lightest meal of your day. Do not eat more than one chappati in your dinner. Include soups, salad and one dal or one sabzi. Before bed, eat a squeezed rasgulla. It contains Casein, a slow-release protein that helps you feed your body through the night. NOTE: it is important to squeeze or wash the sugar syrup out, else you will gain weight. Low-fat Skim milk is another alternative.
For those who have constipation, 2-3 prunes are perfect for a bowel movement. At QUA NUTRITION Clinic, our dieticians help working women to balance a working schedule and stress. Everybody wants to look and feel beautiful. We feel that internal beauty via good nutrition helps a woman radiate externally. We work with mothers who are Guinness World Record holders, film stars to CEO's and even grandmothers who do not look a day over 45! My parting tips to every working woman would be to speed up your metabolism through exercise of 30 minutes a day, eat small meals after every 2 hours, take a multivitamin and Omega 3 supplementation. Syndicated from Beauty and Style
FAQs
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How much do I need to work out in a day?
For an adult woman, you need to get around 30 minutes of moderate to high-intensity workout to maintain healthy bones and muscles. You also need 15 minutes of low-intensity cardio, including brisk walking, skipping, or even climbing stairs, that helps maintain your cardiovascular health.
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How much protein do I need?
An average adult needs 1 gram of protein per kilogram of their weight. You can consume meat, dairy, eggs, lentils, and other protein sources, such as protein granola bars, to maintain the proper protein intake.
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