Shirleen Gabriele Havellar S,Gz  
Nutritionist

We all know how hectic life can get. Between work, household chores, and a million other activities, it's easy to forget or feel like there’s no time to take care of our health. But don’t worry—YAVA’s got some simple tips to help you stay healthy even with a packed schedule. Let’s dive in!

1. Balanced Nutrition Every Day

Kick off your day with a breakfast rich in protein and fiber. Try scrambled eggs with whole grain toast and lettuce, or maybe granola with fresh fruits and yogurt. For lunch and dinner, include complex carbs, a mix of animal and plant proteins, along with a healthy serving of veggies and fruits. 
You can use the Isi Piringku concept—meaning My Plate Contents and introduced by the Ministry of Health—as a portion guide:

• ⅓ plate of complex carbohydrates
• ⅓ plate of vegetables
• ⅙ plate of protein (both animal and plant-based)
• ⅙ plate of fruits

Choosing the right carbs is important, too. Opt for foods with a low Glycemic Index (GI <55), like brown rice, taro, corn, fruits, and veggies. Also, consider Low-GI sweeteners like Lontar Sugar (GI of 54). These Low-GI foods can help keep your blood sugar stable, preventing weight gain, obesity, and type 2 diabetes.

2. Quick Workouts at Home

No time to hit the gym? No worries! You can squeeze in quick workouts right at home. Try 10 minutes of stretching, walking for 3-5 minutes every hour, or even going up and down the stairs. If you’re into strength training, you can use your body weight or simple tools like resistance bands and dumbbells. These exercises are great for building muscle, keeping your heart healthy, preventing diseases, and maintaining a stable weight. Plus, you’ll save both time and money!

3. Prioritize Rest

We often overlook or forget the importance of getting enough quality sleep. After a long, busy day, sleep is essential for restoring both body and mind, forming the nervous system, and regenerating our cells. Aim for 7-8 hours of sleep each night to wake up refreshed and ready to tackle the day.
See? It’s not that hard to start living a healthier life. Begin your wellness journey with YAVA. We’re committed to helping Indonesians achieve optimal health, including maintaining stable blood sugar levels, by using natural, nutrient-rich ingredients like Low-GI Lontar Sugar, brown rice, oats, and nuts.
YAVA offers a variety of products made with Gula Lontar, perfect for breakfast or nutritious snacks, like Granola with Cashews, Granola Bites, Granola Puffs, YAVA Popcorn, Krispi Puff, and Wild Harvested Cashews. You can find YAVA products at your nearest online and offline stores.

References : 
Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials 
An Official American Thoracic Society Statement: The Importance of Healthy Sleep. Recommendations and Future Priorities
The Health Benefits of Resistance Exercise: Beyond Hypertrophy and Big Weights