The
hardest part about eating well isn’t necessarily about understanding which
foods are “good” and which foods are “bad’. It’s not always about understanding
protein, carbs, fat and when to eat each. The hardest part is CONSISTENCY. Sometimes good nutrition
is less about the food and more about making sure the food is available when
it’s time to eat.
-Precision Nutrition
Look,
I know you have a job, commitments, and responsibilities. I know you have so
many of these obligations that you barely have time for yourself and who wants
to take the one hour they have to prepare meals?!
How
do I know?
I
am very good about doing this to myself on a regular basis!
But
ask yourself, “how important is a commitment to myself”?
Hopefully,
your answer is VERY important!
So,
here are a few suggestions on planning and preparing for a healthy commitment
to yourself…
Preparation
Strategies (tips for saving time):
*Chop
veggies only twice per week.
Chop half your weekly veggie purchase as
soon as you get home from grocery shopping, and chip the rest when you’re done
eating the first half, three or four days later.
*Add
egg whites in with your whole eggs.
Eggs are a pretty common choice for most
in the morning, but some stray away because they take more time to prepare.
Rather than messing around with egg separation to get those egg whites, simply
just pick up a few egg white cartons to mix in with one whole egg, and BAM!
protein galore with little preparation.
*Pre-cook
your protein.
Prepare a big
batch of chicken breasts, turkey sausage, burgers, etc. on shopping days (maybe
while you are chopping your veggies) and refrigerate them until you need them.
*Make
big batches of stir-fry and chili.
Two types of meals that can easily be
made in big batches and then portioned out at multiple times throughout the
week.
*Get
personal meal-sized Tupperware.
Fill up your
Tupperware with leftovers from last night, or even some of your chili or
stir-fry you prepared ahead of time. Take it to work and a quick pop in the
microwave makes for a great lunch. By personalizing your Tupperware, you can
also focus on portion sizes that work best for you.
*Eat
wraps instead of sandwiches.
Although
sandwiches are a staple in most people’s routine, they often are too low in protein
and veggies and too high in processed carbs. An alternative to the sandwich is
a wrap. Stuff your wrap with some of that pre-cooked protein as well as some of
your pre-cut veggies, and you’ll be set for a quick and easy meal.
*Use
blenders and shaker bottles.
You could get a
blender for home or possible a smaller version for work (Magic Bullet). You
could pre-blend your shares at home and store them in the fridge at work (or in your car if you live in frigid cold
weather like I do). Another option would be to pre-chop all your dried
ingredients (mixed nuts, flax, oats…) and store them in Ziplock baggies (as
with your fruit and veggies) and when you’re on the run, toss them all into a
shaker bottle with cold water or a liquid of your choice, shake and go!
*At
restaurants, order with the Precision Nutrition 10 habits in mind.
1. When did I eat last?
2. Where is the complete lean
protein?
3. Where are the veggies?
4. Where are the carbs?
5. Where are my fats coming
from?
6. Am I drinking water or green
tea?
7. Are you eating whole foods?
8. Is this meal planned and
prepared?
9. Is this part of a varied
diet?
10. Am I breaking the 10% rule?
*OR maybe you even develop your own “Breakfast
Ritual” or “Sunday Ritual”! For more information on what these are, email me at
hearley@mvhospital.net.
I would LOVE to hear what preparation strategies
everyone has found that works for them! Do any fall into the categories above?
Have you found something else that works even better? Please share at hearley@mvhospital.net
or hop onto HFA’s Facebook page at
and share with everyone!
Until next time!
Hayley Earley, BS, CSCS, PN1
Health & Fitness Academy
(208) 557-2823
