Even as a nutritionist, it can be hard to stay healthy with the busyness of life. Many people are working and/or going to school, commuting, raising families, trying to socialize with friends, volunteer, run a household, etc. One of the first things that typically gets pushed to the side is our personal health. Below are some health tips for busy people to promote healthy eating and general wellness.
Use a menu planning service
Order your groceries online or use a click-and-pick service.
Invest in a good reusable water bottle. Bring it with you everywhere. set reminders to drink water if you need to.
Schedule workouts into your calendar.
Be accountable by getting your family or friends on the same page.
Meal prep. Schedule a couple of hours when you have free time to prep full meals or do light prepping like cutting and washing veggies.
Sleep. You aren’t going to be productive during the day anyways if you’re tired.
Stand. If you are sitting at a desk all day and/or don’t have time to work out one day, look into getting a standing desk, take breaks and walk away from your computer, take the stairs or go on walking meetings.
Organize. Know what meals you are going to make each day and write them out if you need to. Layout gym clothes and running shoes to keep you motivated. Pack your lunch at night so its ready to go in the morning.
Workout more efficiently. If you’re running short on time one day then trying doing some stretching in the morning, doing a quick HIIT workout, or walking/biking to work.
Build your own mason jar salad
Jar salads have become quite trendy lately and for good reason! Glassware is great for keeping food fresh for longer and is free of toxic chemicals that may make their way into your food. When stacked properly they can also make meal prep a whole lot easier and create more space in your fridge. When you are packing your lunch the next day all you have to do is throw it in your lunch pail and you have a nutrient-dense, filling and satisfying lunch ready to go. You can even use this method with other meals that may stay fresher with separated ingredients.
Just remember to try and be creative. Add some grains to your salad, mix up the protein, and experiment with new salad dressings! Below are some examples to give you some inspiration.
- Add your dressing to the bottom
- -balsamic vinaigrette
- -lemon vinaigrette
- Add your crunchy vegetables
- -bell pepper
- Add the rest of your vegetables/fruit
- -avocado (adding lemon juice helps it from browning)
- -sweet potato
- -fresh berries
- -apple slices (adding lemon juice helps it from browning)
- Add your grains
- -brown rice
- -or perhaps pasta if its a pasta salad!
- Add your protein and dairy
- -hard-boiled eggs
- -black beans
- -goat cheese
- -nut cheese
- Add your nuts and seeds
- -pumpkin seeds
- -hemp seeds
- -flax seeds
- Add your greens
- -Spring mix
- -Kale (I recommend massaging it with olive oil first to make it easier to chew)
*Note – 6 and 7 can be changed – Basically make sure the dressing is at the bottom and the greens are kept fresh!
Greek Inspired Mason Jar Salad
- ½ cup cooked chickpeas (or bean of choice)
- ½ cup red onion, diced
- ½ cup cucumber, diced
- ½ cup red bell pepper and/or tomato, diced
- 2 cups – lettuce of choice
- 2 tablespoons – nut or seed of choice
Dressing – Basic Balsamic:
- 4 oz olive oil
- 1 oz balsamic
- 1 clove garlic crushed
- 1 teaspoon honey mustard
- Salt and pepper
Process – mix well
- 1.Pour dressing into the bottom of the jar
- 2.Add red pepper or tomato
- 3.Add red onion
- 4.Add cucumber
- 5.Add chickpeas
- 6.Add nuts/seeds
- 7.Add lettuce