No time? No problem!
It’s true that when the going gets tough and the time gets tight, the first things to go are our healthy habits. This is true for many reasons, but a big one is because we tend to fall into bad habits when we’re stressed, and if we are not firm in our healthy habits, they are easy to let slide… but even when the world around us is chaotic and situations are out of our control, we can make choices that best support what we are trying to build in our lives. We won’t always be faced with perfect circumstances, but the below tips will help you learn to navigate the unknown.
When you can’t control the menu, you can choose the best option available to you. If you have to eat out and you have a choice in restaurant, you can choose the healthier option. Instead of choosing McDonald’s or ChickFilA, you can choose Chipotle or CoreLife. All of the aforementoned options have salad and protein, so when faced with this issue, you still have control over what you order, even if it isn’t as healthy as cooking at home.
You can decrease time in the kitchen by utilizing pre-cut veggies and fruits, jarred sauce, and tools like your slow cooker and oven. There are many meals available that require 10-15 minutes of prep and allow the appliance to do the heavy lifting. This is also true of sheet pan meals and one pot dinners.
When you’re able to, time block and make meal prep a priority. This isn’t something that needs to take an entire day, but if you buy in bulk and prep after you shop, you’re more likely to use the food and eat it. Having options readily available is half the battle. You can also make freezer meals to have and store for when you need them. I don’t do this, because I personally don’t eat them and I end up throwing away too much food, but this is a great option for people that would be quick to reach for a healthy frozen option.
The biggest thing that will keep you successful is making sure to have healthy grab n go snacks on hand. When we’re in a hurry, we tend to grab and graze, so making sure we can do this somewhat intentionally will be what sets us apart. Things will always come up and leave you short on time in terms of prep… anticipate these things! Think high protein snacks like protein bars, shakes, chomps, and all of the protein snacks like chips and crackers they have on the market these days. These things aren’t the most ideal because they’re processed (whole foods are king, but again we are trying to win when we are limited on time and options), but if we’re choosing doritos vs. protein chips, protein chips win all day.
The last three points are a great summation of everything mentioned above - the big overarching themes to ensure success with healthy habits:
PLAN: My motto in life and in fitness is simple, but it’s true - “Fail to plan, and plan to fail.” - I plan my workouts every week and I have a general idea of what I’m eating. I buy similar foods all the time, and tend to make a few of the same meals on a daily (breakfast and lunch) and weekly (dinner) basis (in bulk to give me lunch leftovers). This is probably the biggest piece to ensure your success, but also the one people procrastinate on. Don’t be like those people. Set yourself up for success and plan for all possibilities.
SIMPLIFY: There is no reason to become overwhelmed with implementing a new system that will work better for you. You already eat every day, so if we focus on nutrition alone, we just need to replace what you already do with some sustainable healthy choices. If you eat takeout for every meal, this will be a little bit more of a shock, but making meals is the same whether it’s healthy or not. We just need to shift to that healthy side. Shopping becomes much easier when you consider that most of your food should come from the perimeter of the grocery store. Produce, dairy, and protein/meats should make up the majority of your diet, with some other things like oils and condiments sprinkled in. That being said, don’t be afraid of the freezer section. I buy all of my seafood frozen in bulk, and I always have frozen steamable veggies on hand incase of a time crunch. When all else fails, meat and veggies is fast and easy to make, and checks all of the health boxes.
BE CONSISTENT: Like anything else, you’re going to see the most results by repeating these habits over time. It can get redundant and mundane, but a great mentality to have is that if it isn’t broke, don’t fix it. There are certain things that just work, and we don’t need to get fancy or crazy trying new things all the time. Once you are set in your habits for 3-6 months, you can begin deviating and trying new things to see how they will work for you.
It doesn’t need to be complicated, like anything else you just need to be dedicated to your success. Become obsessed with being the best version of yourself, and everything else - the ins and outs and details - will become easy and non-negotiable. As always, feel free to reach out if you have specific questions regarding implementing healthy habits.