Life can be crazy.
With hectic schedules trying to strike a work-life balance, while ensuring we are properly taking care of ourselves can be difficult.
To help manage it all, it’s helpful to lean on the expertise of those who specialize in health and wellness.
Within our community are many nutrition and health professionals, including Allie Saunders, a personal trainer and health coach. Here, she shares insights and provides practical tips and tricks, even when life throws a million things our way.
Meal prepping and healthy eating
Meal prepping can be intimidating for those beginning. But this habit can be a very simple way to have meals at the ready, especially for someone pressed for time.
“I find that looking at my schedule and prepping meals or snacks in advance really helps,” Saunders said. “When you’ve got healthy options ready to go, it is much easier to stick with your plan and avoid the temptation of less-nutritious choices.”
When looking at your week, find when you are busiest and when you have downtime. This will help you determine the optimal moments for meal planning, creating a shopping list, purchasing groceries and preparing your meals.
“You might plan on Thursday, shop on Saturday and prep on Sunday,” Saunders said. “Or, maybe you prefer to do it all at once on a day that works best for you.”
Meal prepping does not need to be complicated. There are ways to make it simple, including batch cooking.
“Cooking in bulk is such a time-saver,” Saunders said. “ Prepare larger amounts of staples like grains, proteins and veggies that you can use in different meals throughout the week. It makes meal times much easier.”
Freezer-friendly meals also are another great resource for days when cooking feels impossible.
Focus on protein and whole foods
Protein plays a pivotal role in crafting a nutritious diet. It’s the cornerstone for satisfaction, helping you feel full longer, and it’s essential for preserving muscle mass — particularly vital for someone on the go.
Whether you’re navigating a busy schedule or pushing through a workout, incorporating adequate protein is crucial for overall health and vitality.
“Try to include a good protein source in each meal and snack,” Saunders said. “It makes a big difference.”
Another thing to focus on is embracing a whole foods approach to eating. This includes a variety of fresh fruits and vegetables, lean proteins, whole grains and healthy fats. Aim to select foods that undergo minimal processing and contain straightforward, wholesome ingredients.
Lean toward natural snacks like nuts, seeds, fruits and vegetables.
“These choices are nutrient-dense and more satisfying than processed snacks,” Saunders said. “If you’re buying packaged snacks, pick those with short ingredient lists and recognizable items. Avoid snacks with added sugars, unhealthy fats or artificial additives.”
Quick meal ideas
After a long day, cooking might be the last thing on your mind. But there are plenty of quick and easy meal options for those with busy schedules.
Rotisserie chickens, for instance, offer a convenient and versatile source of protein that can be used in a variety of dishes. Pre-cut produce is another time-saver, and while it can be a bit more expensive, it’s often worth the investment if it fits your budget. Another is one-pan meals, which is one of Saunders’s favorites.
“I love one-pan dishes,” she said. “ They’re super easy to prepare and clean up, which is perfect when you’re short on time.”
Setting and achieving goals
When it comes to setting goals, it can be overwhelming thinking you have to change everything at once. This is why it is good to start small, like making small improvements to your meals and building from there.
Understanding that not all habits will be sustainable is important, and it’s perfectly fine to discover preferences that don’t align with your tastes. Persisting in activities that our bodies resist is not helpful. Therefore, it’s crucial to observe and make modifications when necessary.
“Pay attention to how new habits make you feel,” Saunders said. “ Give them at least two weeks to see if they’re working, then tweak them or add new goals as needed.”
Common mistakes and how to avoid them
There is a surplus of information surrounding this topic, leading people — especially women — in different directions. It is important to avoid any misconceptions, but know that it is normal and OK to make mistakes while navigating your health journey.
One of the best things you can do is listen to your body. Pay close attention to your hunger signals. Are you eating because you’re hungry or just out of boredom or stress? Tune into what your body is telling you.
Next, focus on quality over calories.
“It is easy to focus just on cutting calories, but I think it is more important to focus on the quality of what you eat,” Saunders said. “Aim for a variety of colorful fruits and veggies, minimally processed carbs, lean proteins and healthy fats.”
Another easy way to avoid nutrition mistakes is to read ingredient labels and look out for products with few or familiar ingredients.
“Avoid items with long ingredient lists or ingredients that are difficult to pronounce,” Saunders said. “Which often indicates excessive processing.”
Stay hydrated
While we focus on getting nutrients from the food we eat, it is equally important to stay hydrated.
One of the easiest ways to ensure you’re drinking enough water is by carrying a reusable water bottle with you. This allows you to take sips throughout the day, no matter how busy you are. And if you need a little extra reminder, Saunders has some handy tips she uses herself to stay on track.
“If you’re like me and often forget, setting a phone alarm can be a great reminder,” Saunders said. “Another way is trying to drink a glass of water before each meal. It’s an easy way to build the habit into your routine.”
In the whirlwind of life’s demands, small, consistent steps can lead to significant changes. By incorporating practical strategies for nutrition and wellness, we can navigate our busy lives with ease.
Katie Link is a freelance writer from Dubuque.
