When Athletes Want To Get Fit Fast, This Is What They Do

elliptical

We’ve all dreamed of getting fit fast. However, most of us believe we’ll have to slog it out for months. And even then, we’ll still be panting if we climb more than a couple of flights of stairs.

 

The good news is that science is now looking carefully at the question of what makes us get fit the quickest. Professional sports and athletics are driving the interest. But the science benefits us all. We can all copy the training habits and regimes of the best in the world. Here’s what to do to improve your fitness as quickly as possible.

 

 

In 2011, scientists investigated the effect of long warm ups on exercise performance. Writing in Applied Physiology, they found that a long warmup actually impeded exercise performance. They compared a traditional 20 minute warm up of cycling to a short warm up that was more intense. They found that athletes who did shorter warm ups had better performance in their main workouts. In the study, those doing the shorter warm ups used sprints. But you can do any type of intense exercise that only lasts a few seconds. How about doing 20 jumping jacks as a warm up? Or what about some bodyweight squats? Both of these exercises will warm you up quickly without sapping energy from the rest of your workout.

 

Work Hard Right From The Start

 

You might think that you have to pace yourself during your workouts. But that, according to science, might be a myth. According to the College of New Jersey, those who went all out at the start of their workouts ended up burning more calories. The reason for this, apparently, is that intense exercise puts your body in an oxidative mode. Intense exercise flips a switch that forces your body to start drawing energy from stored fat.

 

Working hard from the start also makes sense from a psychological point of view. Getting the tough bits out of the way while you’re still fresh is a lot easier than when you’re tired.

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Listen To Music

 

There have been a lot of studies done on the effect of music on exercise intensity. What’s interesting about music is that it creates a direct channel, straight to the amygdala. This region of the brain is responsible for most of our primal instincts. And directly stimulating it can lead to a reduction in perceived pain and effort. That’s why so many sports psychologists, like Dr. Karageorghis, recommend music. His best workout songs include Moves Like Jagger by Maroon 5 and Jai Ho by A. R. Rahman. Both of these are fast paced songs designed to get you in the mood for exercise.

 

Use The Elliptical

 

Elliptical machines are a staple of the gym. But most people put them in the same category as the treadmill. They’re not. There are many science-backed reasons why elliptical machines are actually a heck of a lot better. The main reason is that they increase the work done by your body for the same effort. According to one study, people’s pulses were higher when they used the elliptical compared to when they used the treadmill. Another study found that the elliptical was as effective as the Stairmaster at improving fitness. And, unlike the elliptical, the Stairmaster is grueling. Right now the advice is to vary the difficulty on the elliptical by changing the incline. Do 5 minutes on a steep incline, followed by 3 minutes off, and then repeat.

 

Always Go For The Latest Fitness Fads

 

You’ve probably noticed that your gym advertises a new and exciting class practically every month. But rather than see it as a gimmick, see it as another new way to mix up your routine. It might sound strange to advise somebody to try out each and every new fitness fad. But challenging your body in new ways is the key to busting through plateaus. Rachel Cosgrove, author and fitness expert, says that people should mix up their routines every month or so. If they stick with the same routine, month after month, their bodies will adapt, and their progress will slow. She suggests changing your workout every month. And if that means adopting the latest fitness fads, so be it.

 

Lift Heavy

 

For many people, losing weight is a significant challenge. But new evidence suggests that lifting heavy weights is actually an excellent way to achieve this. First off, lifting heavy helps to build lean muscle. Lean muscle then passively burns more calories than adipose tissue. Second, going heavy in the gym directly burns more energy than using lighter weights. According to Cosgrove, it boosts your metabolism.

 

Use Intense Cardio

 

Universities around the world have been getting excited about the idea that it might be possible to get fit with just 3 minutes of exercise a day. The University of New South Wales in Sydney wanted to know whether shorter bouts of exercise are better than longer ones. So they put it to the test. They recruited volunteers and split them into two groups. The first group did a regular cycling workout at a constant pace. The second group was instructed to do cycling sprint intervals. Their total exercise time was half that of the first group. The two groups were then tracked for the next 15 weeks to measure the effect on their weight. Even though they didn’t exercise for as long, the first group lost three times more weight.

 

It turns out that high-intensity training flips a switch in your body that causes it to burn more fat. It’s a win-win. High-intensity exercise is more interesting, more time efficient and gets you fit faster.

 

Swap Out A Cardio Session For A Strength Session

Recently, the University of Alabama conducted a study on weight loss. They wanted to find out which weight loss regime best-protected muscle. They compared an all cardio regime to a cardio and weights regime. Under the cardio regime, 92 percent of the weight loss was fat, 8 percent was muscle. Under the cardio and weights regime, 100 percent was fat.

Why Not to Rely Too Heavily on Lifeguards: What Can You Do to Be Prepared?

lifeguards

In the peak summer season, time spent at the pool, ocean and lake is increased drastically. This means an awesome time spent keeping cool with your family and friends, but it can also mean huge crowds in the water. With so much going on in the water and so many people around, swimming in oceans, lakes or pools can be dangerous. Luckily, there are lifeguards set in place in many areas to oversee everything that is going on. However, it’s important not to rely 100% on lifeguards, especially during peak busy season. So why shouldn’t you rely too heavy on lifeguards? What can you do to create a sturdy foundation for yourself and your family?

Lifeguards Can’t Physically Watch Everyone

Lifeguards are taught to scan areas, using a slight arch in their scan from one side to the other and then dipping the gaze down to bring their scan back in the opposite direction. Aside from the many different techniques in scanning that can be used, lifeguards are humans just like you and I. There is imperfection in humankind, and it’s important to rely entirely on one person who could make a mistake at any time.

Of course it’s crucial that lifeguards do their job to the best of their ability, but when there are hundreds of people swimming, it’s physically impossible to look at each individual person at all times. If you notice a lifeguard who’s head isn’t moving as they scan, or they are talking with someone and not looking at the water in front of the, let someone in authority know.

Lifeguards Want You to Watch Your Kids

Do you have children? It’s necessary to watch them at all times in the water, especially if your kids are younger. It might be easy to get caught up in chatting to a neighbor or friend while you’re at the pool, but it really only takes a split second for something to happen. It makes it much easier for lifeguards to do their job in ensuring no one is drowning when you’re keeping your toddlers from falling into the deep end.

It Can Be Incredibly Difficult to See

Think about when you’re at the lake or the ocean – the water is often a deep, dark color with debris floating throughout. Additionally, if you’re at a pool with that’s packed with swimmers, it can be difficult to assess what is happening at all times. Lifeguards must quickly evaluate what’s going on in front of them to know the difference between playing, roughhousing and drowning.

According to Mani Ellis & Layne, injury attorneys in Charleston, many types of injuries can result from reckless or dangerous behavior of others. If you see people getting rough in the water, it’s important to let a lifeguard know so they can put an end to it immediately.

What Can You Do?

One of the most important things you can do is to make sure you and your family knows how to swim as well as how to perform CPR.

Never swim alone! Grab a friend or family member before you run into the ocean. Have a buddy with you at all times so that if anything happens to either of you, someone else knows exactly where you are and can potentially help.

If you have kids, watch them! This comes with the responsibility of being in charge of another human life. Don’t leave it up to the lifeguard who could have hundreds of other kids to watch.

Be careful of rip currents. If you get stuck in a rip current, swim parallel to the shore until you make it out. Otherwise you could get too tired and lose enough power and energy to make it to safety.

Making your Muscles Grow: Selecting the Right Foods

muscle

For anyone who is trying to build muscles, it is important that you design a diet that will best suit your needs and which will enable you to work on building muscle mass. It is important that you eat the right type of food; otherwise, you might introduce too many fats that your system cannot handle.

Moreover, keeping to a healthy and well-balanced diet is crucial because it will enable your body to function properly without you jeopardizing your workout session or your health.

A healthy meal

In order to start your day right, and to introduce necessary proteins into your body, it is a good idea to eat eggs. However, be careful with how much you eat as it can influence your cholesterol levels significantly. Overall, eggs are the perfect meal if you are planning on improving your muscle mass; and it will help out with your workout session.

Muscels Growing FoodHealthy snacks

If  you want to grab a snack that will also help you out with the necessary intake of fats, protein, and fibers, then reach for nuts. They are a good source of calories without having to suffer from fats forming on troublesome areas around the body.

Be vary of what you eat

Everyone  likes a nice juicy slice of steak, but sometimes you have to think about whether what you are eating is healthy or not. There are plenty of unhealthy meats which should be avoided if you are focusing on building up your muscles. Moreover, make sure that you get your meat from trusted sources and that it is tested and has all the necessary grades to be qualified as healthy.

A unique dish

Make lentils your number one food source when building muscles; not only are they extremely healthy, they are great for when you need an added bonus to really boost mass building. Lentils are good to be stored for a longer period of time and they are easy to make as either a dish on its own or as an enhancer to salads or other main dishes.

Something is fishy

The best fish you can have for building mass is to choose salmon; not only does it contain a lot of healthy fats that are needed in your body, but it also has a lot of protein that is helpful when you are trying to gain muscles. Furthermore, fish is generally considered as a healthy way of living, and it is advisable that you introduce fish into your diet.

Go for cottage cheese

As weird as it may sound, cottage cheese is one of the top ranking foods for building muscles among bodybuilders. And for a good reason too, it packs a lot of much-needed proteins in small amounts of calories; which means that you can eat a lot without having to worry about gaining weight.

A little help on the side

Sometimes a healthy and proportionate diet is just not enough to gain the desired muscle mass, and for those who are struggling, there is always a chance to use supplements to make their diets more fulfilled and more complete. However, you should be aware that these food additives are only meant to help out and to be used as a shortcut or as a mean to gain muscles quickly without having to work for it.

On the other hand, you should always consider a chat with your dietitian if you are planning on taking any forms of food additives to make sure that you are going to harm your body.

Muscels Food

Eat, workout, sleep, repeat

Remember that a good night’s sleep is required for your body to grow, and it will also help with faster and better recuperation. But the most important ingredient in building muscle mass is patience. If you expect to see muscles quickly, then you should give up immediately. It will take some time for your body to process everything and to form muscles.

Moreover, a good diet and a good exercise plan is needed in order to make the muscles happen, and unless you have a strong will, and unless you are dedicated there is not much to be expected as a result otherwise.

Choosing the Right Doctor – A Trial and Error Procedure

Choosing a doctor for the family can be an uphill task. However, choosing the right doctor is no less than an art in itself. Most people are unaware how to search for the right doctor. Usually, doctors can be found by word of mouth. The dawn of the internet has made the search much easier. An array of doctors can be found on the internet however, to choose the right one among them can be a daunting task. You need to make some categories to be taken into consideration when choosing the right doctor suiting your requirements.

Find below three categories to consider when choosing the right doctor for you and your family.

1.    Look for your convenience
While searching for the right doctor for you and your family, the foremost thing to look out for is your convenience. There are three factors governing your convenience:
•    Doctor’s office at a convenient distance – You definitely would not want to spend most of your time travelling back and forth from your doctor’s clinic. Choose a doctor who is conveniently located near your residence.
•    Appointment – Choose a doctor with whom you can make an appointment at your convenience. A doctor who is busy with other patients and changes appointments regularly would not be able to cater you with proper attention. Choose a doctor who would listen to your worries attentively.
•    Respond to emergencies – Choose a doctor who would response to your emergencies with ease.
Choose a doctor associated with an institute. It would come in handy when the doctor is unavailable due to whichever reason.

2.    Experienced Doctor

Most people would prefer choosing a doctor with ample of experience in the arena. On the other hand, some believe that experience would train a doctor to handle various types of situations efficiently. You should search for the doctor’s experience and reviews on their website. In case, you have any specific requirement, you should search for a specialist doctor in that arena. Doctor’s having plenty of experience should also be investigated for their professionalism, attitude, and reputation. Your prospective doctor should listen to his or her patient’s problem with patience and ask questions for explanation. Your doctor should also have good communication skills in order to explain you the problems and its solution in simple language. Your prospective doctor should have an optimistic and caring approach to cater you with a pleasant healthcare experience.

3.    Insurance and cost consideration

Most people would prefer choosing a doctor who can be easily afforded by their insurance. It is better to verify with your insurance provider whether your prospective doctor is registered with them or not. You should gather more information about your potential doctor from your insurance provider. You should be thorough with your research to end up choosing the right doctor suiting your requirements and budget.

It is recommended that you run a license or background check on your prospective doctor. In case, you are not comfortable or pleased with your doctor, you can always change to another doctor. Choosing the right doctor suiting your requirements could be a trial and error procedure. However, the time and pain taken at the initial stages would pay up in the longer run.

Top 5 Cosmetic Procedures for Moms

Just because you are a mom now, that does not mean that you need to stop caring about your body, skin and overall image. It is perfectly understandable that your body is different. It went through a lot of changes. But if you look into a mirror and you find your reflection displeasing because of some loose skin, stretch marks or something similar, there is no need to worry too much. Fortunately, there are all kinds of procedures and treatments that can restore your previous glow. Read on to find out what are the best cosmetic procedures recommended for moms.

Liposuction

Lipectomy or more commonly known just as liposuction is one of the most usual choices when it comes to new moms. This is mostly because many women during their pregnancy gain a lot of weight that they have a problem of eliminating after the baby is born. Liposuction enables them to remove the excess fat from many different areas of the body. There are different methods that are used for performing liposuction, from standard methods using a small cannula right to laser or water-based lipo. The recovery time can take from two days up to two weeks, depending on the extent of the liposuction.

Tummy TuckTummy Tuck

Unlike liposuction that targets different areas of the body like the abdomen, thighs, arms and similar, a tummy tuck focuses entirely on the abdomen, hence its medical term abdominoplasty. It is used by moms all around the world in order to remove the excess fat and skin from the middle and lower abdomen. Depending on what kind of tummy tuck is in question, as there are complete, partial, extended and many more varieties of this procedure, the recovery time can vary. Sometimes it can take up to four weeks.

Breast Lift

After giving birth and breastfeeding, many moms find their breasts distasteful. This is because the skin on the breasts can loosen and look saggy. This is a perfectly normal occurrence, but it surely is not pleasant. This is why many women opt for breast lift surgery in order to raise their breasts to their previous state. It involves a small incision used for removing the excess tissue and skin. After that the nipple-arreola complex are shifted higher so they would appear tighter and firmer. The surgery is done in a couple of hours and recovery time is about two weeks. There can be some discomfort, swelling and scars, but they ought to fade with time.

Facelift

Of course, some women would like to turn back the clock and render their youthful appearance. That is why there is a high number of women who undergo this procedure. It involves removing the excess skin from the face and tightening the underlying tissue. There are different techniques and types of facelifts. Depending on what you are trying to accomplish, you may opt for a deep-plane facelift, composite facelift or even a mini face lift.

Butt Lift
A buttock augmentation is also one of the most popular procedures among moms. This procedure includes three stages: inserting an implant, liposculpture and body contouring in the end. It is recommended to avoid any kind of exercise at least three weeks after the procedure so the wounds would heal properly.

Fortunately, with all these treatments nowadays, we can be sure that we can return to our previous state in no time. This way you can rock the mom look all the way. Just make sure to always consult with your doctor before undergoing any of these procedures. It is very important to have an expert’s opinion about treatments like these.

Are You Worried Because You’re Pregnant? Adoption Is An Option For You

Choosing to place a baby or child up for adoption is one of the most difficult decisions a person will ever have to make. If you are pregnant and trying to decide whether you should parent your baby after they are born or place it for adoption with another family, there are some things you should consider before making your final decision.

Talk to other parents

Talk to people in your social circle who are already parents. Ask them if they are willing to have a thorough and maybe even uncomfortable conversation about the joys and realities of parenting a newborn. If you are facing the possibility of being a single parent, it would be a great idea to talk to other people who are raising their children on their own to talk about how they cope and make it work. These people can be an invaluable resource with insights into parenting. They can give you advice that could go a long way in helping you to make a decision.

baby or child up for adoption

Can you get the support you need?

Unfortunately, not all pregnancies happen to people who want to be mothers, or to women who are necessarily in a position to be a mother. There can be tremendous personal issues that may be happening in your life that may make you feel that you can’t take care of another human being at this point. If you decide to parent your baby, would you be able to get the support you need from family and friends? Do you need to attend counselling? Will you need a rehab program? Do you need to set up your life to prepare for being a single parent? You may have to overcome one or more of these obstacles to parent your child. If you can receive the support you need to be an effective parent, you may be able to keep the baby, if not, it might be time to consider adoption.

Imagine the life you want for your baby

Sit down and imagine the life that you desire for your baby. If you are truly able to provide it for them, and deep down you know that you have the emotional strength and fortitude to care for the baby and provide him or her with the life you’ve always imagined for him or her, you may be able to give your baby a happy life by remaining his or her parent. On the other hand, if you truly feel that he or she would be better off with another family, you would not be doing the baby a disservice by giving them to a loving adoptive family.

Are you and the baby’s father under 18?

If you and the baby’s father are both under 18, it might take some serious soul-searching to determine if you can care for a child. Of course, there can be wonderful parents who have children when they were very young, but it may be extremely overwhelming to be a successful parent when you are still physically and emotionally developing yourself. It may be especially difficult, if the father has made the decision to be uninvolved in the child’s life after it is born.

There are loving adoptive families

There are many people who want a child so badly and are unable to become pregnant because of fertility issues. You can rest assured that, should you decide to place your child for adoption, all of the prospective parents are given background checks and go through a rigorous screening process to make sure they would be suitable parents. You can be assured that they will be placed in a secure, stable home.

If you are pregnant and are unsure of what you should do, adoption is an option. It can help to talk to other parents, reach out and do research about support options once the baby is born, and to do some serious self-evaluation of your life and circumstances before making a decision. Although it can be a painful decision, if you decide adoption is the right thing to do, there are many families who will care for and love an adopted child. They would be so grateful for the completion of their families and their chance to be a parent. Talk to an adoption agency today to discuss your options.

This article was written by Shin McAllister, an experienced content writer and publisher on the topics related to pregnant adoption.

Short And Long Term Health Benefits Of Vaping

Vaping is becoming an increasingly popular alternative to smoking in light of the fact that it is a much safer and cleaner substitute to tobacco. Although electronic cigarettes have been on the market for several years now, the trend is only really starting to take off in mainstream society, as the debate draws attention to the real advantages that e-cigarettes offer to the world. Because the vast majority of vapers are ex-smokers, making the switch can have a variety of benefits for your health, both now and in the long term.

Long Term
You’re probably well aware that smoking is bad for you by now; the off-putting pictures and statements on cigarette packets are enough to remind you of the long-term consequences of smoking. However the risk that you are putting yourself at every day for the rest of your life by smoking cannot be understated, as tobacco contains thousands of harmful chemicals that poison the body. Tar is a huge killer, and something that e-cigs avoid whilst giving you the nicotine fix that you might struggle to give up. Smoking causes a staggering 90% of all lung cancers, and is estimated to kill 100,000 people every year.

On the other hand, it has been said vaping could prevent thousands of these deaths annually, by giving smokers a safe and feasible way to quit for good, unlike less successful methods such as patches and going cold turkey. Even if you quit over the age of 60, it is still possible to add years to your life, and drastically cut down the risk of such diseases.

Short Term
Although anti-smoking campaigns are constantly talking about the risks of lung cancer and heart disease from smoking, it can be difficult to motivate yourself to quit smoking on the basis that it may or may not prevent such diseases. Especially if you are an older smoker and believe you will struggle to reduce these risks over the space of a few years.

For this reason, there is much to be optimistic about in the short-term health benefits of quitting smoking. Within a short space of time of making the switch to vaping, there are a number of symptoms that may accompany the quit. Many people report better sex, better breathing, healthier looking skin and more energy. So even if you gain one of these improvements from giving up tobacco, surely that is enough to motivate you to give e-cigarettes a try for an easy way to quit?

Whether you are waking up to the long-term consequences of smoking or you simply want to benefit from a healthier, happier lifestyle by giving up tobacco, vaping offers thousands of smokers a simple and safe transition to quitting. Bypassing the harmful chemicals of smoke and giving you the option to gradually wean yourself off nicotine, it’s becoming an increasingly popular method of quitting and a popular trend in itself for its pleasurable sensation. Why not try it for yourself?

Benefits of Physical Therapy & How Can it Help You

Physical Therapy

If you’ve been injured in any way, shape or form, physical therapy can help get your body back on track. It’s designed around your specific needs as a patient in order to help reduce pain, increase function and prevent further injury. Each exercise is based uniquely around your injury and what your body needs to strengthen and heal.

If you’re considering physical therapy for yourself or for someone you know as a mode of healing, check out these benefits and see how it could work for you.

Physical therapy can improve mobility and motion.

If you’ve been injured, and movement is difficult or painful for you, you could be in for a pretty uncomfortable way to live your life. Physical therapy after an injury can help improve your quality of life simply by allowing you to move comfortably in your own body.

Whether it’s a passive modality like heat or ice, electrical stimulation or ultrasound, or active exercise and stretching, physical therapy can be incredibly valuable in helping you gain mobility.

Movement and mobility are both so important in order to stay physically active and independent; physical activity in general is necessary to prevent obesity.

It can help you to avoid having surgery or using prescription drugs.

Of course there are situations where surgery or prescription drug use is crucial to fix whatever issue a person may be having. If you’ve been injured and are hoping to avoid surgery though, physically therapy in many cases can assist in preventing surgery from being needed.

Low back pain, meniscus tears and rotator cuff tears are among the many things physical therapy can help heal without surgery. Not only is it much less invasive, it is also more cost effective.

PT can help you recover after undergoing surgery.

One of the best things you can do for your body after you have surgery is to keep up with physical therapy. This will allow you to keep your body moving and maintain flexibility and range-of-motion. Simple stretching and other forms of physical therapy can help relieve a great deal of tightness and pain after surgery.

Did you get hurt on the job?

According to the attorneys at Hasner Law, if you get injured on the job, you’ll probably be entitled to workers’ compensation. Workers’ compensation should cover any medical expenses, will make up for pay you lost out on by missing work, and in some cases will even help cover rehabilitation expenses like physical therapy.

 

Healthy Menu List for a Child’s Birthday

There are two schools when it comes to the food at children’s parties. There are those people who believe that the kids do not really care what they are eating, as long as they are having fun and as long as they are provided with enough sugar to keep them running. There are also people who think that it is important to think about the menu for the kids’ birthday and that it is also a good idea to think about how healthy the foods will be. We will take both of these into consideration and provide you with a few ideas for the kids’ birthday menu.

Pizza

It does not matter if you are going the healthy way or not with the menu for your children’s birthday, you can never go wrong with pizza. All kids love pizza. It is one of those eternal truths. If you serve children pizza, they will go berserk. It is just true. If you want to experiment a bit, you can set up a make your own pizza station where kids can create their own pizzas. If you want to go healthy, there are always pizzas that can be teaming with healthy ingredients. It is the perfect birthday food.

Hamburgers

Hamburgers are perfect for children who are older than 7, 8. You cannot really give hamburgers to a crowd of 5-year olds and expect them not to make a mess. For kids that are a bit older, homemade burgers are one of the best things that can happen to them. The great thing here is that you can control what goes into the burgers. Go with organic free-range meat, whole wheat buns, fresh lettuce and tomatoes, etc. You will have perfectly healthy burgers that the kids will go crazy for.

Fruit and vegetables

There is some doubt as to how popular these menu items will be at a children’s birthday, but you can always give it a go. Fruit salads (with or without added sweet stuff like ice-cream and cream) are always a hit while you will need to work a bit harder for veggies. It is most likely to have some success with cutting up raw veggies and partnering them with dips that the children will love – such as peanut butter or some homemade healthy alternatives. It is worth a try.

Something sweet

When we say something sweet, we mean a lot of sweet. Kids’ birthday parties are supposed to be about having fun and enjoying themselves and sugar is a part of it, no matter how you cut it. Plus, you do not want to be a jerk and have one of those candy-free birthday parties. Make sure that you have quality candy on offer and that you have plenty of it. Don’t go improvising with the cake. Make it sweet and delicious.

Something to drink

If you want to make your kids’ birthday party healthy or at least healthier, the best way to do it is with drinks. Get rid of the sodas and go for natural juices and other alternatives such as iced tea. Natural fruit juices are super tasty and delicious and kids will love them.

Five Heart Healthy Meals Any Truck Driver Can Make On The Go

If you drive a truck, especially for extended periods of time, like everyone else you are guaranteed to get hungry. There are times when you just prefer something healthy as opposed to the ordinary fast food that seems to populate every area of the globe.

You may argue that due to the nature of your job, you do not have the time to prepare meals. It does not have to be this way. You do not have to sacrifice your health and suffer the effects of the fast food grease on your heart.

The below article will demonstrate to you five, easy to prepare, heart healthy meals any truck driver on the go can make.

Fruit Salad
With this one you definitely cannot go wrong, and a large dish would be even more perfect. For this meal, you can get fruits of different kinds, wash them, and then make as many slices as you need. This is guaranteed to give you a healthy start to your day and is perfect for the morning, afternoon and night time. Fruits are rich in vitamins and minerals and are just what the doctor ordered. Be sure however not to consume pineapple on an empty stomach so you can choose to have that separately if you have a preference for that particular fruit. You can then top that off with a bottle of water. Your body and by extension your heart will thank you for it.

Vegetable Based Salad
A Caesar salad is another perfect choice to make.  To prepare this meal, simply get a dish and place the washed and vegetables cut into small pieces. This includes your carrots, cabbage, lettuce, tomatoes, and if you want you can also add some cranberries to the mix.

If you would like to add meat, you can use grilled chicken to make a chicken Caesar salad. For a different option, you may want to use grilled fish fillets instead. The good thing is that you can choose a combination of meats to use on different days, just make sure it is lean meat.

Sandwiches
These can include your grilled chicken sandwich, fish sandwich or simply an egg sandwich. Be very sparing on the mayonnaise however and be sure to add some lettuce and tomatoes to the concoction. Not only will it be delicious and extremely quick to prepare but will also be very healthy to consume. For this, you can choose to use whole wheat as opposed to white bread.

Whole Wheat Rice and Chicken or Fish Meal
For this, you will need to of course steam the whole wheat rice and prepare the chicken to perfection. You can choose grilled chicken or roasted chicken done to perfection. You will be guaranteed to lick your fingers when you are finished eating. If you are worried that your food will get cold, you can always warm it up at the truck stop using a microwave. Another option besides the chicken is fish. Fish is very rich in nutrients and will benefit you in many ways so you can choose to grill your fish or just simply do a baked fish option. Whatever you do, be careful not to fry it as too much fat is not good for you and will defeat the purpose of it being a heart healthy meal.

As a side, you can choose to eat some nuts and or also fruits. Be sure to drink lots of water with your meals and as much as is possible avoid drinks that are high in sugar content. So be sure to check the labels carefully. Also, be careful not to leave vegetables out of a meal of this nature. Tomatoes are a staple, and so are your carrots, cabbages, and lettuce, so go ahead and put your best cooking skills forward. This is one meal you definitely cannot go wrong with using.

Soup
A healthy dose of soup is just what the doctor ordered. The good thing about soups is that they do not take long to prepare, and you can add whatever you choose to the broth. Different types of soup you can make are chicken soup, red pea soup and among others, fish soup. These can be done to perfection and will be good for you on every level.

Even though you may always be on the go, and find yourself tempted to on the convenience of fast food, do your heart and health a favor by choosing from one of the above options. Choose wisely and prepare your best meal that suits your on the go lifestyle.