Too Busy to Eat Healthy?

Not so if you just follow these 6 time-saving, easy tips.

You’re super busy taking care of the house and kids, and you push yourself through that “To Do” list at work – just to get back home to take care of the house and kids.  So, planning your own meals and snacks gets pushed to the side most days.  But…a better, healthier diet can be just 6 easy steps away!

1) Make a quick, simple breakfast a habit

Don’t skip breakfast, as it is essential in giving you energy for your busy day!  Stock-up on items such as non-fat Greek yogurt, low-fat cottage cheese, nuts, fresh and dried fruits, and powdered protein (vanilla and peanut butter are two favorite flavors).  You can quickly mix in a bowl, add cinnamon, and heat in the microwave.  Or, make a yogurt smoothie – either sweet with fresh fruit, or savory with veggies, such as spinach and salsa.

2) Easy snacking.

When that mid-morning or mid-afternoon lull hits, you can avoid the trip to the vending machine by having healthy options ready, such as nuts, carrots, grapes, raisins, whole-wheat crackers, or bananas.  Preparing snack size portions for the week only takes a few minutes and will keep you pushing through those never-ending work tasks. 

3)  Drink Water.

You may think a cup of coffee is what you need to keep up your fast pace, however, water may be a better option.  While the caffeine in coffee will give you a quick boost, it is a temporary boost.  Water, on the other hand, will keep you from getting dehydrated which makes you feel tired and sluggish.  Water is also central to circulation, digestion, absorption of nutrients, and elimination of toxins.  Fueling these body functions throughout your day with water can only help your productivity!

4)  Eat at the same time each day.

Knowing what time you will be eating meals each day and actually scheduling them in your calendar will help you plan and make healthier choices, as you won’t be grabbing the quick food that’s available or rushing through a meal.

5)  Go for the lighter lunch.

Lunch is likely the meal that most impacts a busy woman, as it is in the middle of the workday.  While it is easy to order take-out, consider the hidden calories and sodium of restaurant food, not to mention the oversized portions, that will make you feel sluggish. Again, it only takes a few minutes to prepare a healthy salad of vegetables and protein, and you can include some sort of thin side carbs (low fat pretzels or crackers with hummus).

6)  Have groceries delivered.

The key to healthy eating on a busy schedule is to have options readily available.  Write out your shopping list and save time having groceries delivered, then spend the few extra minutes on the weekend to prepare your snacks and lunches for the upcoming week.  You can also quickly pack up individual lunch portions of dinner leftovers.

While this new planning and preparing may take a little effort at first, after a short while, it will be a habit that has seamlessly become a part of your routine.  And…the result will be a healthier you, with an added benefit of self-confidence, as you know you are in control and taking care of yourself! 

Hey Girlfriend- It’s Time to Get Serious About Nutrition!

When you reached 45, did it feel like your metabolism hit a wall? Gals, our metabolism slows in our 40’s due to muscle loss, decreased physical activity, and a drop in hormone levels. This change in metabolism means what we eat is of utmost importance. Beginning in our 40’s, we females need a diet focused on protein, whole grains, healthy fats/oils, vitamins, minerals, and water.

Our daily diet should include:

> Protein at every meal. Healthy protein includes: lean meat (chicken/turkey), seafood, eggs, beans, nuts, seeds, and soy products.

> A variety of fruits.

> A variety of vegetables, incl. green, red, orange, starchy, and non-starchy.

> Whole grains and healthy oils, such as olive oil.

> Low- or non-fat dairy (ie, milk, yogurt, cheese, fortified soy products).

> Calcium, potassium, and vitamins A and C.

> A minimum of 25 grams of dietary fiber.

> Less than 10% of foods with added sugar (ie, processed foods, desserts) and saturated fats (ie, red meat, high-fat diary).

**Follow YourOwnTrueBeat.com for more specific healthy eating tips for women over 40 coming soon!**