Healthy Eating

5 Tips for Eating Healthy During a Day Full of Work or School

It seems like these days, practically everyone is on the go, all day long. Whether you’re an office professional working the 9-to-5 grind or a student spending long hours in the library, it’s all too easy to overlook healthy eating in favor of the vending machine or local pizza joint. Here’s the good news: With some planning and a few new habits, you can incorporate the below tips into your routine and help yourself make healthy choices all throughout your busy day.

  1. Power through with protein. Protein-rich meals and snacks will help you stay full for longer throughout the day, making you less likely to give in to those doughnuts your coworker brought into the office. When you begin to digest protein, it actually sends a “full” signal to your brain and curbs your appetite – whereas unhealthy snacks like chips or candy bars send spikes of sugar into your bloodstream and can actually make you hungrier. Almonds, hard-boiled eggs, and Greek yogurt are all great foods to reach for when that mid-afternoon snack urge hits!
  2. Stay hydrated. If you’re on the go all day long, it can be easy to forget those 8 daily glasses of water (you know, the ones we’re all supposed to be drinking…). But the same part of your brain (the hypothalamus) controls both appetite and thirst – so when you’re dehydrated, your body can get confused and mistake that feeling for hunger. To avoid this, try adding a glass of water to your normal coffee routine or buying a reusable bottle to keep at your desk. Sipping on water throughout the day will help keep your body hydrated and reduce those fake “hunger” pangs.  
  3. Brown-bag it. Packing your own meals and snacks allows you to make healthy choices ahead of time. Make it an evening routine to put together some food for the next day; you can get a small, insulated lunchbag to keep things like yogurt or cheese fresh if you won’t have access to a fridge. When you have food readily available, you won’t be tempted to indulge in unhealthy options that are quick and convenient – your coworkers might miss you on the daily noontime fast-food-joint runs, but your body (and wallet!) will thank you.  
  4. Avoid sugar. As tantalizing as that mid-day soda might be, snacking on high-sugar foods can lead to a crash as your blood sugar spikes, then drops, feeling you drained and sluggish. Rather than reaching for a chocolate bar, if you’re craving something sweet try some fresh fruit – a handful of raspberries or a banana will give you that sweet taste, plus the sugar will be natural and you’ll get bonus nutrients and fiber!
  5. Eat often. Waiting long stretches of time between meals can make you ravenous and more likely to crave fatty, calorie-dense foods. To beat this instinct, try eating small meals every 3-4 hours. Staying moderately full will give you the presence of mind to continually make smart decisions about what to eat so you can properly nourish your body.


By making these changes, you can stick to – and even enjoy! – a healthy diet even on your busiest day. Fueling your body with the right foods will help you stay sharp, energetic and on top of your game all week long.

For more commuting and rideshare tips, head over to our website.

5 Tips for Staying Safe as a Night Student

Night studentGoing to school at night is a great choice for students who have jobs, kids, or other commitments during the day. But just like any other activity done at night, there are some risks involved. Parking lots and campus footpaths are particularly prime spots for unexpected, unwelcome events. Follow these tips to help you stay calm, confident, and less likely to be victimized.

Plan Ahead

  • Make sure someone knows your schedule: where you are going, your expected travel time, and how long you plan on being there. You might want to check in with that person once you arrive safely back at home after classes.
  • Know your walking routes ahead of time. Stick to well-lit, well-traveled thoroughfares and parking lots. Avoid quiet, deserted, and poorly lit areas.

Don’t Go It Alone

  • Walk with friends or a group whenever possible. There’s truth to the old adage that there’s safety in numbers.
  • Have phone numbers for housemates, friends, and/or family members, and don’t be afraid to use them if you feel threatened.
  • Know emergency campus phone numbers and the locations of safety departments in case of emergencies.
  • Many campuses offer free personal safety services, such as night shuttle buses, safe walking route maps, and trained escorts. Those services are often available round-the-clock, year-round, and may even extend beyond campus borders.

Chicago night

Keep Electronics and Valuables Put Away

  • Avoid talking on your mobile phone or listening to music on your headphones. This will distract you from monitoring your surroundings and prevent you from hearing any potential danger signs.
  • Keep valuable items in your purse or backpack. Having tempting possessions in plain view can attract unwanted attention.

Use Personal Safety Devices

  • Be sure to keep any personal safety device in an easily accessible place or carry it in your hand. Don’t keep it at the bottom of a bag or backpack, where you can’t reach it. If you feel at risk, it’s better to use it and be mistaken. Personal safety devices only work if you use them.
  • Campuses often provide personal safety alarms or whistles. Check with your Student Services to see what’s available to you.
  • Consider carrying a pepper spray or mace dispenser. Look for one with a steady stream instead of a spray, or it could blow back in your face.

Act with Confidence

  • Walk with your head up, eyes scanning your environment. Assailants target people that appear to be easy College studentvictims.
  • In parking lots, have your car or house key in hand as you approach your vehicle. Check your car’s back seat and floor before getting in, and keep your car locked.
  • If you’re being followed, head towards a public place. Text a friend to meet you or call the police.
  • If you feel you’re in immediate danger, shout and run.
  • If you see someone else in trouble, yell for help or call the police immediately. Getting directly involved may put you in personal danger, but never ignore someone in trouble.
  • Consider taking a class in self-defense. Many campuses offer no-cost trainings to students. If they don’t, Student Services should be able to tell you where to find one that’s free or very low-priced.

At Rideshare Advocate Group, our goal is to help rideshare passengers stay safe.  This includes giving tips for them to help themselves stay safe as well as helping to change the rideshare world to keep riders everywhere safe.  We are working on bringing a lot of great safety tools to the rideshare rider world, but for now, check out our brand new and updated website for rideshare news and more tips!