One of the biggest struggles that most people face today is a hectic schedule.
We’re so busy that it makes eating healthy a real challenge. Quick and convenient foods end up taking the place of healthy, nourishing food when we’re on the go, go, go all the time. These less-than-ideal food choices put us on the hamster wheel of experiencing low energy, weight gain, and potential health problems.
What if I told you it didn’t have to be this way? You don’t have to be a slave to your schedule and resort to fast food or processed foods on a regular basis.
It’s possible to eat healthy foods, even with a jam-packed schedule. It just requires a little bit of pre-planning to ensure success. You’ll feel better, have more energy, and your waistline will thank you too.
When you start fueling your body with healthier choices, you’ll probably also find that you don’t have that 3 PM slump or need that afternoon caffeine boost. (These are a couple of added benefits many of my clients experience, and they’re always pleasantly surprised).
I’ve included a list of healthy snack ideas to get you started, so keep reading.
Eating Healthy When You’re Not Home
There are plenty of circumstances that will take you away from home, and make it more challenging to eat healthy food. Take the time to plan ahead and you can relax knowing that you won’t be derailing your healthy living efforts by consuming empty calories that only make you hungry again a short time later.
Daily Errands and/or Kid’s Activities
Most of us spend several hours in our vehicles every week running errands, stuck in traffic or shuttling kids back and forth between activities. If we don’t plan ahead, it is easy to fall into the trap of swinging through the closest drive through when you (or your family) are hungry.
Don’t wait until the point that you’re starving to make food choices, as this will almost always lead to bad decisions. Instead, plan ahead, so you don’t have to rely on your willpower alone to keep you on track. Pack easy to carry healthy snacks, and keep them in either your purse or your vehicle. This way you always have healthy choices right at your fingertips.
Just because you’re on vacation, doesn’t mean you should take a total hiatus from your health goals. You can still live a healthy lifestyle on road trips by packing healthy foods to eat in the car. You can pack a cooler to keep handy so you have easy access to snacks while on the road. If you’re planning on stopping at rest areas along the way, pack a nutritious picnic lunch to eat before you head back out on the next leg of your trip.
Even though you can’t pack liquids in your carry-on bag, there are still plenty of options for what you can bring. You can pack wrapped whole food snack bars, nuts, seeds or even pieces of fruit in your personal items bag. With a little creative planning, you can keep your nutrition on track, and save yourself a bundle of money you would have otherwise spent on pricey (and often unhealthy) airport food and snacks.
Foods That Are Easy to Pack
The following items are all easy to prepare, and convenient to take on the go. Feel free to experiment, and find out which snacks best fit your preference and lifestyle. Mix and match options to see what works for you. Be sure to keep any perishable foods in a cooler or use an ice pack.
- Baby carrots and cucumber slices with hummus
- Sliced or whole apples with nut butter or sun butter
- Clementine or mandarin oranges
- Sliced or whole pears
- Smoothie (if you plan to drink it within 30 mins or so)
- Nuts and raisins (you can make your own trail mix)
- Pumpkin seeds (pepitas) and/or sunflower seeds
- Whole Food Snack Bars (such as Larabar)
- Sandwiches or wraps
- String cheese or cheese cubes
- High quality beef jerky
- Cut-up rotisserie chicken (keep cool with an ice pack)
- Hard boiled eggs
Make the Most of Technology
Almost everyone has a smartphone with them at any given time. You can use this readily available technology to your advantage. Keep your food choices healthy when you’re on the go by utilizing apps that make healthy living easier.
“Healthy Out” is a handy app to keep your nutrition on track when eating out. You can search by tags like meals under 500 calories, paleo, heart healthy, and more. Download the app for iOS or Android to find restaurant meals that fit your needs.
If anyone in your family is gluten intolerant, it may be a challenge to find restaurants that serve gluten-free meals. You can use the app called “Find Me Gluten Free” to help find restaurants with gluten free offerings in your vicinity.
Make Midweek Meals Easy
Just because you have had a busy day doesn’t mean you have to resort to fast food or processed foods for dinner. With a little forethought, you can make sure your family has healthy meals ready to go when you walk in the door.
With the advent of Pinterest, you now have thousands of healthy crockpot meal ideas available for free. Do a quick search and see what recipes may interest you and your family. If you prep everything the night before, or even earlier in the morning, you can come home to a delicious home-cooked meal that is ready to serve.
TIME SAVER TIP: Batch cook and plan for leftovers. When you do have time to cook, simply double the recipe and set the extras aside to use later in the week on a particularly busy day. It takes very little extra effort to double the recipe, and you will reap the benefits of time savings later in the week.
Make Healthy Eating Strategies Work for You
Even with a busy schedule, you can still make sure that you are eating healthy, nutritious meals. By putting in a little bit planning, you can ensure that you and your family enjoy healthy foods that support your lifestyle and your goals.
You can do this! Let me know if I can help.
I know you have seen these people on social media – the “perfect weight loss experts” because boy oh boy are they ready to jump on their keyboards and tell you how easy it is to lose weight. Comments like the following irritate me to an extreme:
- “It’s called portion control and moving around”
- “No pill is ever the answer…”
- “What about good old fashioned exercise and hard work and eating right”
- “Good diet and healthy exercise is the answer”
- “The true and correct answer is to eat clean, to eat healthy, to read EVERY label, and to cook your own food”
- “The best way lose weight get up walk and be active and eat right”
- “People need to go to a gym to lose weight”
- “Diet and exercise is the only answer”
While yes I agree you need to eat right (I mean heck I even teach ketogenic living to every one of my customers) and incorporate some exercise into your life for long term results, I totally disagree with anyone who says taking any supplements to help you on your journey is wrong. They are flat out incorrect and ignorant of a few facts. Let me explain…
When I first began my weight loss journey I decided I would “do it right” like those comments above were saying. I joined a gym and at that gym I hired a personal trainer. I was given a meal plan to follow as well. I took it very seriously – I logged every item that went into my mouth, when I made my food I measured it with a kitchen scale and measuring everything to be exactly on point with each meal and to be sure I was spot on accurate in how much I ate. I only drank black coffee in the morning and water the rest of the day. I took my meal consumption and tracking to a level that would put someone with OCD to complete and total shame. I worked out with my trainer 3 days per week and the other 2 days I was in the gym (with him watching me) doing cardio machines. I was only resting on weekends just as he laid out for me in my weight loss plan.
A month went by and I lost ZERO pounds and ZERO inches.
On the advice of my personal trainer I gathered up my food logs and headed to my doctor to get tests to see if I had a thyroid or other medical issue that was interfering with my weight loss progress. She reviewed my logs and told me I was “doing everything exactly right”. The blood tests confirmed my thyroid was the middle of normal – so no issues there. There was NO medical reason why my body was just stuck at obese. She even (despite no thyroid issues) prescribed be Levothyroxine which according to her should have cause me to lose 2 pounds per week. Months later still nothing!!!
It was not until I added the supplements I use daily to my routine of ketogenic eating and fitness that I saw progress.
Posts like this one below truly make people feel they are doing something wrong because our way is not the same as the person making the post about working out and eating salads.I was VERY controlled and my body was so unhealthy despite all I did to “do it right” like you are saying it was not working and I remained fat and sick until I got on the products I use .
To the gal who posted this above – good for you that you feel working out and eating salads is best for you. But, just because you workout daily and eat salads does not mean you are healthy on the inside! You can still be suffering from things that will throw up a huge road block on your health journey.
To all of you out there who have people telling you not to take any supplements and “just do it right” – tell them that you ARE doing it right because you are doing what works for YOU AND YOUR BODY and if they don’t like it they should keep their opinions to themselves (because quite frankly you don’t need those negative nancy’s in your life anyway)
The weight loss journey is hard enough for some of us without all of these “perfect people” trying to tell us we are doing stuff wrong!
We all had that mom or grandma who insisted that we eat our veggies. Well, it turns out that they really are important – especially if you are trying to overcome food cravings while on a health or weight loss journey.
Here’s a quick summary of why eating more veggies can help you curb your cravings:
- When your brain sees a huge plate of colors foods (which is why I always say use the Three Color Rule) your brain will see a huge abundance of food, vs when you have a burger or slice of pizza in front of you. When you consume vegetables you are in essence tricking your brain into thinking you are eating plenty of foods without feeling like you’re on some crazy weird restrictive diet!
- Prepare the veggies on your plate by 2 or 3 different methods. This again gives your brain (and your taste buds) a sensory overload!
- The amount of calories you are consuming will be cut way down while keeping you fuller longer.
- Vegetables contain large amounts of water and will give you extra hydration (in addition to the recommendation of drinking half of your body weight in ounces of water per day).
- You are eating foods in their wholesome state, created by nature and not in a building somewhere.
- When you feel good you tend to make better choices. Vegetables help you boost your immune system which in turn means a healthier overall life.
- When you control your insulin spikes you eliminate cravings and eating vegetables lowers your blood sugar so you have a natural way to level out your insulin production.
So, if you want to avoid those nasty uncontrollable cravings, it is very important to add as many different types of vegetables into the daily meal plan as possible. Have them with every single meal: breakfast, lunch, dinner and snack time. With hundreds of varieties available, there are literally thousands of recipe possibilities.
Get ready because your weight loss journey is going to change your life! I know there are things you’ve always wanted. You may be looking to boost your energy and metabolism or lose the weight you want and start feeling refreshed, relaxed and invigorated! I want to help you realize your health and weight loss goals!
Are you ready to commit? Don’t worry, this will be fun! And I’m going to share with you my top 10 tips for your Weight Loss journey so you can make the most of this program and stick to it:
What other tips do you have that you can share? Comment below and let’s hear them!!!
Yes, I use and swear by my supplements I use daily to support my health and weight loss journey, but if you have followed me at all you also know that I always say supplements are a TOOL to get you there – there is NO such thing as a magic pill! The key is in your food intake. No matter what supplements you buy or how much time you spend in the gym if you eat wrong it is all useless.
Yep – you heard me – if you buy the supplements I use and still eat wrong you are wasting your money!
I know so many people who could use a portion control system. They need to know what to eat and how much of it to eat to achieve maximum results. BUT (there is always a but isn’t there?) there is NO need to pay $140 for a package to get started learning to eat right! All you need is a set of containers but this HAS to be the right ones not random ones from Walmart or Target) and then you need to know what to do with them!
Portion Control Quick Start Steps:
Step 1: Purchase your container system for only around $12 at http://amzn.to/2bCQfW6
Step 2: Join my FREE clean eating group at https://www.facebook.com/groups/SlenderSuzieSupportGroup
In my group you will learn what a proper day of eating looks like, how many containers per day you need for YOUR body, what goes into each container, what supplements I use and what may work best to help you with hunger control and other things, and to get your weekly meal plans and much more!
Simple. Effective. Enjoyable. It’s that easy!