By Michaela Bogert
Being a medical professional is demanding. I work 40 hours a week as a medical assistant and am also working towards my BSN. At one point, I was so focused on the health of my patients that I started to ignore my own. I was eating unhealthy foods just because they were easily accessible, and I reached my highest weight ever. Realizing something needed to change, I began making tiny alterations to my diet and lifestyle that ended up having a huge impact on my overall health. Here are three simple tips for staying healthy even with a demanding and often chaotic schedule.
- Remember to eat! It’s easy to get caught up in your busy day – you have so many patients to see, three of your coworkers called out sick – but remember to eat, eat, eat. Now, I’m not saying to munch on a bag of chips or the closest candy bar you can find. Pack yourself a healthy alternative, like a protein bar. I always keep food in my scrub pockets so that I can take a second to eat something while charting.
- Drink more water. Try drinking water with some lemon in it first thing in the morning. The water will help to activate your organs, while the lemon will help boost metabolism and aid digestion. Plus, it tastes really refreshing!
- Get up. Start walking, running – anything. The CDC recommends 150 minutes of moderate activity each week for adults, so an easy way to get your steps in is to go on a walk for 30 minutes before every shift or go on a walk during your lunch break. (I’m a huge fan of counting your steps!) Even the smallest changes can make a big difference.
My Go-To Green Smoothie Recipe
My favorite things to eat nowadays are smoothies – they’re just so easy to make right before going to work or school. It’s important to have a breakfast that’s packed with at least 2-3 servings of fruits and veggies, so I always start my day with a green smoothie.
- 2 handfuls of spinach and/or kale
- 1 cup of mixed berries
- 1 cup of coconut water (you can get creative here and substitute any liquid)
- 1 squeeze of lemon
- 1 spoonful of chia seeds
Directions: Blend it all together and enjoy!
Michaela Bogert is a Medical Assistant at Kaiser Permanente who is currently working towards her BSN. She is also a health and fitness blogger who hopes to make an impact as a nurse by educating people about how to live a healthier and happier life. Follow Michaela at @michaela_livingwell.