Whether you have a demanding job, are a single mom, stay-at-home parent, or combination thereof, most people that we know these days are busy! And, if you are intent on maintaining a healthy lifestyle, including nutrition and exercise, it’s hard to get everything done. We have the top 12 tips for maintaining your health and energy on the go.
Plan Ahead
We know it’s easier said than done, but planning ahead is key. This could range from full on meal prepping (see next section), to organizing snacks.
The last thing you want to happen is to be caught hungry and thirsty with nothing at hand and resorting to whatever you can find, which more often than not we find to be poor choices out of vending machines and convenience stores.
Wise Choices
Smart choices for foods and beverages on-the-go are ones that you can eat anywhere. If you have refrigeration handy, we are huge fans of hard boiled eggs, and easy to eat fruits and vegetables that are cut into small sizes. A small side of hummus or a similar dip to go along with our perfect.
No Fridge, No Problem
Shelf stable and room temperature items will be easy to carry and consume anywhere. Consider items like purchased snack bars, or homemade, and we love those light, portable pouches of tuna that you can tote with some crackers alongside.
Speaking of snack bars, did you know that they are not all the same? Some are high protein, others are high carb, low carb, or high fiber. Know what is appropriate for your needs and choose accordingly.
Master Meal Prepping
A major hurdle to eating well is finding the time to plan and cook nutritious meals. Meal prepping is a solution to this challenge.
Spending a few hours on your days off will set you up for the week, or at least most of it. Cook in bulk what you can, such as a big batch of rice, quinoa, or beans. Roast sheet pans of vegetables, a large chicken, or a sizeable pork roast, and you will be able to whip up meals on the fly during work nights. This approach will help you steer clear of unhealthy fast food and convenience meals.
For more help with meal prep, check out Real Plans. They have the most robust meal planner available, and they can even accommodate many kids of diets, from gluten-free, dairy-free, Whole30, paleo, low FODMAP, vegetarian, and more.
Leverage Your Slow Cooker
The slow cooker is a valuable ally for anyone looking to eat healthily with minimal effort.
Research and shop for your recipes ahead of time, then set up the slow cooker in the morning and when you come home from work, dinner will be done. You can make a green salad to go alongside less than five minutes.
Added bonus: slow cooking can help retain the nutritional value of your ingredients.
Or Hasten Things Up!
On the other hand, some folks like to take the opposite approach and find that it fits better with their lifestyle. If you have an Instant Pot, look for recipes that you can assemble and get into the pot less than 15 minutes and that have 30 minutes or less of cooking time, and you will be able to create a nutritious, homemade meal when you get home from work.
Take Advantage of Certain Convenience Foods
While we like to support cooking from scratch, because you can control the quality of all of the ingredients, sometimes certain convenience foods are just too good to pass up. We put rotisserie chicken in this category.
Research the ones available from your nearby stores, because they are not all the same. Once you find the one that you love and that has simple ingredients, grab a chicken – even once every week.
This will put you way ahead in terms of meal prep and having a lean protein on hand.
Leftovers Are Your Friend
We love leftovers, and in fact, will often cook with leftovers in mind. A whole roast chicken can be enjoyed hot the first go-round, and then used for chicken wraps, or chicken salad on subsequent days.
Don’t Let Breakfast Sneak Up On You
Every day should start with breakfast, whether you’d like to eat it soon after waking, or a little later. Make sure you have choices at hand that you enjoy, such as eggs or granola, whole-grain toast and nut butter, or fresh fruit and yogurt, as examples.
Consider Savory Breakfast
Don’t overlook the idea of having a savory breakfast. This could be oatmeal with a dollop of plain yogurt, herbs and spices, and even hot sauce, to creating an early meal of last night’s leftovers.
Stay Hydrated
You’ve heard it before. Hydration is crucial to your overall health, as well as for that feeling of satiety.
Keep a water bottle handy and drink regularly throughout your day. Infused waters can add interest and can keep you for reaching to sugary and/or caffeinated beverages.
Here are a few flavoring ideas that we love: save the tops of strawberries when you hold them and pop them into your water (yes, the stems!); cucumber and a few mint leaves is a fantastic combo; lime and mint also go together very well. Get creative!
Focus on Mindful Eating
Here’s the step that you can put into action at any meal, or snack time: mindful eating.
Adopting a mindful approach to eating is essential for staying energized and nourished throughout your demanding days. Mindful eating involves being completely engaged and aware during meals, avoiding distractions or hasty eating.
It will lead to better digestion, a calmer mindset, plus you get to truly enjoy your food and drink!
Top Ten Things to Know About the Low FODMAP Diet
Some people experience digestive distress after eating FODMAPs, such as diarrhea, constipation, alternating bouts of both, as well as extreme bloating and abdominal pain. About 1 in 6 people worldwide have irritable bowel syndrome, also known as IBS, yet the low FODMAP diet can reduce or eliminate symptoms in up to 86% of those with IBS. READ: Top Ten Things to Know About the Low FODMAP Diet
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