8 tips to fit healthy eating into your schedule

There’s one thing we can agree there’s never enough of…and that’s time.  It’s tough enough juggling a busy work schedule, kids’ schooling and activities, house chores and errands. Sometimes you might forget to eat, and before you know it, you’re shoving junk into your mouth to get some calories to keep going about your day. And naturally, preparing healthy meals falls to the bottom of the list of priorities.

But without the proper nutrients, your brain function, hormones, mood, and energy levels could all take a hit.

Eating for nourishment is one of the key pillars of health…and it doesn’t have to be a huge time suck. Try these tips to build in whole, nutritious foods into your wellness routine:

1. Block off just 15 minutes weekly in your calendar to meal plan for the work week;

2. List out your favorite healthy, whole foods to buy for the week:

   • 2-3 high quality proteins (ex. small wild-caught fish and shellfish, grass-fed beef, organic poultry and pork, organic tofu, beans);

   • 5-10 fruits and vegetables of varying colors;

   • 1-2 high quality starches (ex. sweet potato, squash, quinoa, rice, whole grains);

   • At least 1 or 2 herbs (ex. parsley, cilantro, dill, thyme, oregano, rosemary);

   • At least 1 fermented food (ex. sauerkraut, yogurt, kimchi, kombucha, miso paste);

   • At least 1 healthy fat (olive oil, avocado, chia seeds, flax seed, sesame seed, tahini);

3. Take stock of seasonings you have on hand: healthy cooking oil (avocado or olive oil), vinegar, black pepper, salt, your favorite spices like cayenne, cumin, paprika, turmeric);

4. Pick 3 different recipes each week based on the ingredients you came up with during your brainstorming session;

5. Set aside 30 minutes during the weekend to wash, chop and store your fruits and veggies. Use Mason jars, Tupperware and Stasher bags to keep them fresh in the fridge;

6. Plan out 3 nights of cooking a week TOPS and space it out: one of those can be on a weekend when you have more time;

7. Plan to batch cook over the weekend to minimize weekday cooking: batch cook 1 to 2 proteins on a Sunday and use them to mix and match with your veggies, fats and carbs throughout the week. For example, grill a whole package of chicken breast and shred it for use in soups, stir fry, and salads. Or use a crock pot to cook up a batch of beef short ribs or pork shoulder to use in chili, broth and casseroles. This will cut down a lot of time in the kitchen when you’re working!

8. Make enough to have leftovers on hand for a quick and easy lunch the next day.

   If you feel stuck or need some inspiration, message me! My health coaching includes pantry/fridge resets, recipe ideas and grocery list customization. You don’t have to go it alone!