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4 Tips for the Busy and Stressed

4 Tips for the Busy and Stressed?noresize

It’s no secret that eating a well-balanced diet is necessary for maintaining our weight and overall health.  For most, this is easier said than done.  With all the other “to dos” on our lists, it can be tough to find time to navigate the world of nutrition. Unfortunately, jam packed days and go, go, go lifestyles often involve poor food choices and unwanted  weight gain.  So, for all you busy bees out there, here are a few quick tips to keep you on track as you buzz through life.  

Eat a Nutrient Rich Breakfast   

We’ve all heard the old adage, “breakfast is the most important meal of the day.” Eating  breakfast promotes weight control by maintaining proper blood glucose levels and reducing the likelihood of excess calorie consumption later in the day.  A balanced breakfast includes an adequate amount of fiber, protein and healthy sources of carbohydrates, like whole grains, oats, fruits and vegetables.  Try these quick, easy breakfasts to start your day off right!

  • 1-2 hard-boiled eggs, a piece of whole wheat toast and fruit

  • Smoothies (avoid store-made, sugar loaded, dessert smoothies).  

  • A piece of fruit and a protein shake/bar - I suggest shooting for no less than 15g protein and no more than 10g of sugar

  • Avocado toast on whole wheat bread, ¼ cup nuts and fruit

Plan Ahead 

Procrastination happens to the best of us. Health goals, like most goals, are best achieved with preparation.  Planning ahead can help to improve the quality of our diets.  Without proper meal planning, we often make poor food choices.  Try these tips to stay prepared!

  • Designate a meal planning day(s). Set aside time to prep your meals each week. Pre-cooking  chicken, boiling eggs, cutting veggies and fruit for storage and planning dinners will save countless hours throughout the week.  

  • Pack lunches the night before for work or school.

  • Order delivery groceries.  What’s not to love about someone else trolling the aisles and standing in line?

  • Keep snacks stocked.  When meetings run over and traffic delays your day, hunger can equal unplanned, unhealthy meals.  Avoid this pitfall by having smart snacks on hand.  

Make Smart Selections when Dining Out Dining out and busy schedules often go hand in hand.  Meals eaten out often include large amounts of sodium, hidden sugars, larger portions and fat heavy cooking methods.  Employ these tactics to make smarter selections.    

  • Pick your protein carefully.  Choose lean cuts, remove the skin and avoid breading and heavy sauces. 

  • Watch portions.  Restaurants almost always serve portions that are too large.  Section off an appropriate amount at the start of the meal that you’ll save for later.  Ask for a box to come with the food to stop yourself from overeating.  Added bonus; two meals in one!  

  • Pay attention to the cooking method.  Choose grilled, baked or broiled over fried.  

  • Limit excess alcohol intake.  I love a beer just as much as the next person, but moderation is key.   

Handle Stress Appropriately A busy life is a full life, and that’s a good thing. However, no one is immune to experiencing stress from time to time. Stress not only feels bad, it’s bad for you! High levels of stress can directly affect weight, blood sugar levels, heart health, blood pressure and so much more. Try adding some of these suggestions to your stress-less toolkit.

  • Channel your stress to a new, healthy habit. Try keeping a journal, speaking to a therapist, listening to relaxing music or book during your daily commutes.

  • Find time to nurture yourself. Nothing says relaxing like an entire day to yourself. Commit to scheduling a “me” day at least once a month.  

  • Take time off. I know, I know, who has time for that? But no matter how busy you are, it’s important to take breaks. Life is short. So take that trip or enjoy a stay-cation!

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