6 TIPS TO EAT HEALTHIER WHEN YOU ARE SUPER BUSY
by Samantha Anderson, Wild Love Wellness
Juggling the demands of your everyday life while also trying to maintain healthy eating and lifestyle can be a challenge sometimes. Work, kids, school, farm life, other commitments, they all start to pile up and it is really easy for healthy, conscious eating habits to slip down the priority list.
We run to the café down the road, grab the quickest and easiest thing to eat and then scoff it down as we drive to our next meeting, appointment or engagement. Or, we get home, look in the fridge only to realise that all our energy and creativity has been taken by the day and the thought to come up with something for tonight’s dinner makes you want to curl up in a ball. So, we call the local takeaway and, in a few minutes, have something we can, again, eat on the way home to save time. I know I am guilty of this.
This pattern will most like solve your food problem however, it will take its toll on your health in so many ways. Maintaining healthy eating is important for keeping you focused and energised in busy times and is essential for keeping you functioning at your best.
Here are my 6 tips for people who find themselves juggling priorities with limited time and still want to stay on top of their health!
#1 Cook quick meals
Although it may be tempting to grab lunch or dinner on the go, making an effort to cook rather than eat fast food is one of the most important choices you can make and has huge benefits for your health. There are plenty of fuss free meals that you can create that can save you time while also providing you with delicious energy for your busy schedule.
Some of my favourite go to’s are:
One pot roast – literally chop up your favourite veggies, place them in a backing tray with a little oil or ghee and some seasoning. Chuck it into the over for about 30 minutes. Then place the lamb chops or roast meat of your choice on top and cook for another 30.
Stir Fry – Dinner can sometimes be really tricky in this house. We both work full time, have a property, have engagements, you know, all the things. However, I can always find some veggies and some meat (hopefully defrosted) that I can wack in a pan and make a stir-fry.
Lastly, my favourite concept is the fast-slow food. I LOVE my slow cooker. It takes me all but 5 minutes to get the ingredients, put them into the slow cooker and walk away for my day for meeting and work. I then get to the end of the day and the house is filled with the aroma of the stew, curry or meal that I prepped in the morning and I don’t have to lift a finger.
#2 Cook once, eat Twice (or more)
This is one of my favourite time saving techniques. All these meals listed above can be made in large batches and eaten the next day. Or, better yet frozen for the next week or a really busy period.
I guess to simplify the principles of this tip there are a few things you can focus on
Plan for left overs or at the very least, repurpose them.
Look for recipes that perform will in the freezer. This is so simple and can be whipped out by anyone in the house for a nutritious meal
Batch Cooking – Cook a large batch of chicken and have it in different meals or for lunch meat the next day. This also work with Sunday night Roasts and then use the leftovers for cold meat. Or simple freeze that casserole you are making.
Lastly, grouping meal. This means that if you are cooking stirfry tonight, what else could you use the protein you are cooking with for the next day. Could the mince be used in taco’s and Spag Bowl? Can the grilled chicken you are cooking for tonight also go into a stirfry tomorrow? This means that the cooking time is cut down for the next day’s meal.
#3 Make a simple breakfast a priority
People tend to be in a rush during the morning as they prepare to go to work, and they usually neglect the first meal of the day. I believe the first meal of the day can set you up so well and really set the tone for the day. This is my philosophy no matter what time I start that meal, from 6am until 11am in the morning I always have something that is going to sustain me and not make my 3pm slump any worse.
Some of my standard options that pack in nutrients and also give me all the energy needed are either
Overnight oats with probiotic-packed Greek yogurt, some fruit and seeds
Smoothie with fruit, veggies and either collagen or yoghurt for my protein
Veggie Fritter. These make great snacks also. Recipe below
Boiled eggs I cooked the night before with a simple salad or some grilled tomatoes, spinach mushroom medley
#4 Replace unhealthy snacks with healthy ones
Ideally, you should try to avoid snacking altogether and stick to your 3 meals a day, but if you do find yourself craving an energy boost throughout the day, it is important to opt for healthier options. As tempting as it may be, try to resist the bag of chips or chocolate bar and find a healthy alternative that you also enjoy eating. Fruits and veggies are a good place to start for a nutritionally fulfilling yet delicious snack. A handful of nuts or a larger snack option like below are great ways to satisfy your chip cravings.
#5 Focus on the nutrients you’re getting
Paying attention to what is in your meals and snacks is also essential for optimising the way you work and the overall health of your body and mind. Iron and protein in particular are two essential nutrients to incorporate into your diet where possible as they are excellent at improving your energy levels and boosting your ability to focus and concentrate on the tasks at hand.
How about including some veggies into a smoothie or add in some protein like eggs or yoghurt to your meals and snacks. There are many simple ways of packing nutrients into your meals and knowing you are doing your bit for your health.
#6 Get help when you need it.
Now, a little confession, I love cooking! Keeping my family fuelled with healthy meals is a labour of love that I take pride in and find joy in. I know not everyone shares this passion with me. So, if you are more a fizz in the kitchen than wizz, or you don’t like your kitchen looking like a food hall with constant mess everywhere, I have an idea.
There are many great companies that now help your meal prep, shop and cook with easy. HelloFresh, My Muscle Chef or Thrive meals are just some of the companies that are helping you plan your week and save time of shopping and that creative burden of choosing what to eat.
Final thoughts...
Although it may be easy to get overwhelmed by all your tasks in your day or week, I am hoping that these tips and tricks can alleviate some of the stress that you may be carrying. Try incorporating these 6 tips into your weekly routine and you’re sure to feel happier, healthier and more productive as a result!
Also, please let us know what your thoughts are, we are always keen to hear your thoughts.
