Ib dozen TSEEM CEEB tswv yim rau cov me nyuam kawm ntawv qib siab

1. Tau ib lub raj mis reusable fwj rau ob kub thiab dej txias. Peb feem ntau tau dehydrated, thiab qhov no yuav ua rau peb hnov fatigued. Koj yuav flavor dej nrog flavor dauv los yog txiv hmab txiv ntoo slices. Sau lub raj mis uas sparkling dej, unsweetened tshuaj yej, los yog kas fes ib yam nkaus thiab. Yog hais tias koj ua beverages koj tus kheej, koj yuav txuag tau nyiaj ntau thiab cov tsiaj qus yuav txaus siab rau kom cov fwj yas fwj tawm hauv lawv cheeb tsam!  nyob hydrated. Nws yuav pab koj them xim thaum hoob kawm. 
2. Tsis txhob haus dej qab zib xws li sweetened kas fes, dej qab zib, thiab zog dej qab zib, uas yuav muab koj phab ntsa thiab cuam tshuam nrog koj lub cev tej txheej txheem. Koj tsis tas yuav lawv vim li cas.
3. Xyuas seb puas muaj ib lub lag luam hauv koj lub tsev kawm ntawv nyob ze koj lub tsev kawm ntawv. Nws yuav muaj nyob rau ntawm lub caij nplooj zeeg.  Nws yog ib qho chaw zoo kawg thiab nrhiav tau cov txiv hmab txiv ntoo thiab zaub. Tham nrog cov neeg muag khoom uas paub npaj lawv.  Koj yuav nrhiav tau cov zaub mov uas ua portable snacks xws li pears los yog kua.
4. Nrhiav lub khw ze tshaj plaws. Tshuag tseem txiv hmab txiv ntoo (kua, txiv kab ntxwv), homemade granola (oats, noob, nuts li tolerated, tsaus nti chocolate chips), packaged cheese cubes los yog txoj hlua cheese, popcorn, tseem grain pretzels mixed nrog sunflower noob, spicy roasted chickpeas, edamame, carrots, tswb kua txob, thiab snap peas. Cov no yuav ua rau kom muaj kev noj qab nyob zoo, portable zaub mov nqa nrog koj thaum nruab hnub.
5. Ua kom cov zaub mov zoo yooj yim muaj xws li txoj hlua cheese, cheese cubes, yogurt (tej zaum yuav tau tolerated nrog lactose intolerance), carrot sticks los yog npib, grapes, txiv lws suav, txiv lws suav, tseem grain crackers, nyuaj boiled qe, kefir, thiab tsev me cheese rau noj qab nyob zoo.
6. Noj tshais – avocado rau tseem grain ci los yog nyuaj-boiled qe los yog thaum hmo ntuj oats (oats nrog kua slices thiab nuts yuav npaj ua ntej lub sij hawm) ces koj tsis txhob mus vending cav tov rau qab zib, tsawg calorie ntau ntau, kim kim. Ib tug txiv laum huab xeeb butter sandwich nrog bananas rau tseem grain mov ci los yog tshais burrito yog lwm txoj kev xaiv. 
7. Tham nrog koj tus kws kho mob txog ib vitamin D supplement thaum lub caij ntuj no thaum tshav ntuj raug tsawg. Nws tsis yooj yim vitamin D los ntawm cov zaub mov ib leeg kheej. 
8. tsaug zog. Npaj los hwj huam cia ntxaij vab tshaus 9-10 teev ua ntej koj xav tsim.  Pw tsaug zog txhua nam ntawm koj txoj kev noj qab haus huv.
9. Tsis txhob noj khoom qab zib rau pluas tshais. Nyeem cov khoom noj khoom haus kom txwv cov qab zib cereals thiab lwm yam zaub mov.  Txwv koj ntxiv qab zib (qab zib ntxiv rau cov zaub mov) intake kom tsis pub tshaj 25 grams ib hnub twg thiab strive tsawg kawg yog 25-30 grams ntawm fiber ib hnub twg.  Sim noj tshais burrito nrog 1 khob dub taum thiab txiv lws suav.  Cov taum mov fiber thiab hlau thaum cov txiv lws suav yog ib vitamin C qhov chaw.  Ib homemade banana pecan smoothie nrog 2% mis nyuj muab fiber, calcium, thiab vitamin D.
10. Ua koj txoj kev sib xyaw siv nuts, popcorn, tseem grain cereal, tsaus nti chocolate chips, thiab noob. Nqa qhov no nrog koj thaum nruab hnub ces koj ib txwm muaj ib yam dab tsi affordable thiab noj qab nyob zoo noj.  Yuav nuts loj nyob rau hauv cov containers txuag tau nyiaj thiab khw ntxiv nyob rau hauv lub freezer kom tshiab. 

11. Nyob yam muaj kev khiav mus los ntawm kev mus taug kev sab nraud. Qhov no yog zoo rau ntuj teeb uas tswj circadian rhythm thiab txo kev nyuaj siab.  Sim yoga nrog ib hoob kawm campus los yog hauv internet.  Ib mindfulness xyaum yuav pab tswj kev nyuab siab thiab ntxhov siab vim. 
12. Muab ib tawg ntawm kev tawm. Tiag mas, ntsib ib tug phooj ywg rau kas fes, noj su, ua rau koj tus kheej pizza, los yog pom tus yeeb yam.  Tej zaum koj yuav nrhiav tau tias tej kev nyuaj siab ntxhov plawv yog txo.
13. Bonus Essential Tswv yim: Tshwj tsis yog koj tus kws kho mob qhia los yog muab tshuaj rau nws, koj tsis tas yuav cov hmoov los yog ntsiav tshuaj nyob noj qab nyob zoo, ua rau cov nqaij, los yog hloov metabolism.  Be skeptical ntawm unsubstantiated thov los ntawm qhov chaw hauv internet.  Yog hais tias koj xav yuav ib supplement, tau ib lub npe hom vitamin uas tsis muab ntau npaum li cas ntawm tej nutrients.  Saib xyuas koj tug kheej kom zoo.  Koj ua li cas tam sim no matters.  Thiab tsis txhob hnov qab txog kev kawm heev thiab luag xwb li ntau! 

Email kuv nrog cov lus nug los yog lus. 😊 Jill Larson, jilll@hocgb.org