MANILA, Philippines – Whether you’re a student, an office-worker or a full-time parent – or all of the above – staying healthy isn’t easy. For sisters Rachel Alejandro and Chef Barni Alejandro-Rennebeck though, being healthy is just a matter of making smarter choices. We spoke to the two at the launch of their second cookbook, Eat Clean Love, last Saturday, July 25, to ask them how we can work healthy habits into our daily routines. (READ: Rachel Alejandro cooks up a dream)

Here are a few of their top tips: 

Stock up on healthy ingredients

If there’s one habit the sisters strongly suggest cultivating, it’s to plan ahead. To prevent yourself eating the bad stuff, then, think about all the food you want to avoid the next time you go grocery shopping and do just that – avoid them. “When you get home and you’re tired you just grab whatever it is that you find [and eat it],” explained Rachel. Instead, keep your fridge and pantry filled with greens and fruits. “Always have enough salad vegetables for a salad or have some fruits on hand for a shake, yogurt, things like that,” suggests Barni. (WATCH: Cooking hangout with ‘The Sexy Chef’)

Have snacks ready 

While you’re stocking up on your fruits and veggies, don’t forget to grab some healthy snacks as well. Rachel, who is currently shooting a film version of Nick Joaquin’s play Portrait of the Artist as a Filipino, shares that even she has a hard time resisting all the rich food on set. “Oh my God, the dining table where all the artistas (artists) are hanging out is puno ng (full of) bibingka, barbeque and all the good stuff,” she says.

In order to resist, she packs her own snacks. Rachel and Barni love a gluten-free, no preservative snack suggested by their nutritionist Nadine Tengco, but nuts and fruits are also great for alleviating those midday hunger pangs. 

Get rid of food you shouldn’t eat too often

So you’ve stocked up on healthy ingredients and brought your own snacks to work – it’s totally fine to finish that box of chocolates your co-worker gave you as pasalubong right? According to Rachel, if you’re really trying to cut back and stay healthy, don’t do it. “You really have to get rid of it because when you see it, you will eat it!” she says. Instead of keeping all that good – but not necessarily healthy – stuff to yourself, share the love with your family and friends. Have a little bit, then give it away. (READ: #FoodieFriday: Recipes for romance)

Have quick meals ready for when you’re on-the-go

Not all meals have to be an extravagant gourmet feast – a lot of meals can actually be made quickly or prepared the night before. For breakfast in particular, Chef Barni suggests buzzing up some greens and a banana in a blender for a smoothie or even soaking some oats at night for a quick fiber fix the next morning. Wraps are also great meals for when you’re rushing out the door. “You just like scramble some eggs, put it in the wrap and then you can eat it on your way to work,” says Chef Barni. (READ: #FoodieFriday: Easy healthy recipes for 2013) 

Do more weight bearing exercises than cardio

Not everyone has the time to exercise in the morning nor the energy to do it after work, but let’s face it – exercise is a crucial part of staying happy and healthy. At the very least, Rachel suggests doing weight bearing exercises, or exercise that you do on your feet while working against gravity, like dancing, hiking, or jogging.

This, as opposed to cardio, will help you gain more lean muscle mass – the amount of muscle in your body independent of fat and bones. Rachel says, “If you’re going to pick the absolute minimum thing in order to stay fit, I think [weight bearing exercises are] really more important, and… maintaining a healthy amount of lean muscle mass will do more for helping you burn more calories.” 

Exercise regularly and do it for the long term

Exercising every once in a while isn’t going to cut it either. According to Rachel, because she’s been doing regular exercise for so long, her body has been trained to burn more calories. “Because i’ve been doing [weight bearing exercise] for so long my body is like trained to – I can eat and [the calories] just get burned.” She adds that once you start hitting the gym, it’s something that you’re going to have to do all the time; it’s never optional. “People think kasi ‘Oh I’m gonna go on a diet and I’m gonna start exercising’ and then tapos na. [Going to the gym] is a lifetime thing,” she said. (READ: 6 secrets to staying young)

Rachel and Barni’s suggestions aren’t the only ways you can take care of yourself despite your packed schedule. How do you work healthy habits into your busy life? Tell us in the comments below! – Rappler.com