On The Table

A collection of knowledge-based articles to inspire overall wellness.

How to Stay Healthy at Home

Be the ultimate healthy homebody with these useful tips, including healthy food to make at home and exercise hacks to keep active without the need of a gym!

How to Stay Healthy at Home

Whether related to weather, illness, whathaveyou, there are many reasons why one might be urged to confine to their home front.

But rather than viewing this as a negative, use this as an opportunity to put health at the forefront.

From considering a meal delivery service to letting the body rest, practice these life hacks to stay healthy at home.

6 Useful Ways to Stay Healthy at Home

Find healthy snack ideas, along with dinner ideas to prepare with loved ones. Other healthy living tips include regular exercise, stress management, and sleep hygiene.

1. Consider a Meal Delivery Service

Ordering from a frozen meal delivery service usually results in packaged, processed, freeze-dried foods with an extended shelf life. Such meals are often devoid of adequate nutrients and flavor.

This is where the nation's leading weight loss meal delivery service comes into major play. Benefits of healthy frozen meal delivery include convenience, certainty, and guaranteed freshness.

Nutrition plans are also custom made with men and women options available. Various plans likewise help accommodate health conditions and preferences, including:

• Diabetic
• Heart-healthy
• Gluten-free
• Menopause
• Vegetarian

Truly, having healthy and convenient meals on hand is especially important when confined at home. And not to mention, the reduced stress knowing all meals are prepared with the freshest ingredients with your overall health top of mind.

2. Prepare Healthy Meals with Loved Ones

Instead of relying on quick drive-thru runs, now is a great time to slow down and cook healthy dinners and meals together. Besides, there is great importance of family dinners!

Enjoying regular family meals helps kids make healthier choices in the now. They lead to numerous other physical, mental, and emotional benefits for years to come as well.

Healthy foods to make at home, that are sure to please the entire family, include:

Beef and broccoli stir fry with avocado salad: Sirloin, black beans, and brown rice served with a refreshing avocado salad.

Chicken BLT salad with buttermilk dressing: Grilled chicken breast and fresh veggies tossed with a homemade dressing.

Protein-packed mac and cheese: A childhood favorite revved up with protein, fiber, and other beneficial nutrients.

Vegetable fried rice: This vegetable fried rice recipe is a nutritious spinoff of that beloved takeout but made from the comfort of home with common ingredients.

Avocado ice cream: Don't forget dessert! This avocado ice cream recipe is a cool treat like frozen yogurt but without all the unwanted sugars.

All-in-all, have fun preparing and enjoying healthy meals together. This may mean practicing a bit of patience, but the overall outcome is well worth it!

3. Snack Smart

Unlike popular belief, snacking can truly be beneficial to health. But there is a caveat.

Snacking should be sensible rather than mindless, meaning trying to avoid eating a bag of chips in front of the television.

Snacks should offer nutritional value, especially protein, fiber, and healthy fat. The combination can help control appetite and lower the risk of overeating later on.

Super easy and healthy snacks to make at home include:

• Apple and almond butter
• Hummus and carrot sticks
• Greek yogurt with blueberries
• Peaches and cottage cheese
• Low-fat cheese sticks with grapes
• Banana and peanut butter

Bonus tip: Keep dark chocolate squares around. This can help defeat a sweet tooth without taking in hundreds of calories and too much added sugar.

4. Tackle an At-Home Workout

The American Heart Association recommends 30 minutes of physical activity most days of the week. Tackling and embracing those 30 minutes can occur anywhere, even in the comfort of home!

Stay fit and healthy with at-home workouts, including with live-streaming services and a 4-week workout plan. The plan offers exercise ideas that can be completed anywhere, including:

• Bodyweight squats
• Lunges
• Push-ups
• Planks
• High knees
• Jumping jacks

Aim to complete aerobic exercises and strength training for maximum benefit. Likewise, take a walk, run, or bike ride out in nature for physical and mental benefits.

5. Manage & Relieve Stress

Healthy living at home is much more than diet and exercise. While those factors are undoubtedly important, managing and relieving stress is as well.

In fact, too much and chronic stress can have negative health outcomes, including elevating blood pressure and making it more difficult to lose weight.

Instead of managing stress with negative activities, including drinking alcohol, find positive ways to relieve it. These may include:

• Deep breathing and meditating
• Practicing yoga
• Taking a warm bath
• Reading a favorite book
• Listening to music
• Calling a close friend or family member
• Walking out in nature

What’s more, shaking up routine may be stressful to some, so try to maintain some sort of normal structure. For instance, if a morning warrior, continue that early workout and prepare a nutritious breakfast.

All-in-all, stress management is personal so find and implement what works best for you!

6. Rest & Recover

Short and long-term lack of sleep can affect physical, mental, and overall health.

So rather than feeling as if you must always "Go! Go! Go!" take this time to slow down, rest, and recover with these laid out tips.

1. Stick to a bedtime routine and pattern.

Forming a sleep schedule can keep sleep and wake cycles regulated and promote an awakened and lively mind come morning hours.

2. Create a comfy sleep environment.

Ensure appropriate and ideal room temperatures, sounds, lights, and mattress and pillow comfort.

3. Turn off electronics leading up to bedtime.

Electronic devices may impede on a restful night's sleep, as the shining light can disrupt sleep regulation.

4. Limit caffeine in the afternoon and evening hours.

Drinking caffeine, including from coffee and soft drinks, after mid-morning can disrupt sleep cycles come bedtime. Try drinking these products in the morning hours and limiting them in the afternoon and evening.

5. Ease worry and stress.

Instead of allowing stress to keep you up at night, write down the feelings that keep the mind awake. Also prime sleep cycles by practicing relaxation techniques.

It is important, though, to talk with a primary care provider or sleep specialist if sleep problems persist.