Strategies To Eat Healthy When You Don’t Have The Time
How do you make smart eating choices when your schedule is crazy and you feel as if you don’t have the time!? It’s hard, I Understand! Preparing healthy meals can sometimes feel like a huge demand when your schedule is jammed packed. Eating healthy on a time budget does take a little extra planning but it’s easier than you think! Invest just a little extra time and I will pay off! Here are a few strategies to help you maintain consistently healthy meals even with the busiest schedule:
Make a list. Take some time one day every week to make a shopping list so you purchase all of the ingredients for your recipes in advance. Keeping a list and sticking to it saves time, money, and unhealthy food from ending up in your shopping cart. PS: never go to the grocery store hungry!
Go frozen. Frozen vegetables become a real timesaver. Same goes for frozen grass-fed beef, chicken, wild-caught salmon, and organic berries. Shopping at warehouse stores can become a real time and money saver. Just buy the very best quality you can find. If you have the freezer space then stock up for weeks or even months with these essentials.
Choose pre-prepped. Choose fresh pre-washed salad greens or fresh produce, which drastically reduces kitchen work. They might be a bit more expensive, but if you’re short on time they’re worth it.
Try canned foods. Always choose lower-sodium versions and read labels carefully to be sure that extra sodium, sugars and other unwanted ingredients aren’t sneaking into your diet.
Schedule a preparation day and make it fun. Once you’ve shopped and have a well-stocked kitchen, you’ll want to prepare for the days ahead. Choose one or two days during the week (Sunday’s seem to work well) when you are going to spend extra time in the kitchen cooking and preparing as much as you can in advance. That means chopping veggies, making salads, grilling chicken and cooking brown rice and other whole grains in advance. Get your kids involved to make the process fun and a good learning experience!
When you’re really crunched for time, at least go healthy. Even when you do your best, you’ll have days where everything falls apart and even throwing together a simple salad becomes impossible. Many grocery stores now have hot bars with healthy selections and salad bars. Stopping by the store on your way home for a rotisserie chicken along with sautéed pre-cooked vegetables makes a simple “fast food” meal without the sugar and fat in drive-thru foods. Always do the best you can under the circumstances you are given, your diet doesn’t always have to be perfect!
*Try making a batch or two of these simple Salsa Turkey Burgers then you will always have a healthy and tasty protein choice ready to go in your fridge! Pair this with a whole wheat wrap/ burger bun or brown rice and veggies such as asparagus for a complete meal.
SALSA TURKEY BURGERS
1 lb ground turkey (99% fat free)
1/3 cup quick cooking uncooked oats
4 tbsp chunky salsa (use medium or hot for extra kick) & 2 egg whites
Combine all ingredients until well mixed.
Add salt and pepper to taste.
Divide into 4 patties and bake at 400 until done (approximately 20-25 minutes or so), flipping halfway.
Use your that weight room TST offers! Try this Metabolic Workout before work, after work, or during your lunch break!
Dumbbell Tricep Kick Backs
Alternating Arm Dumbbell Shoulder Presses
30 seconds of Alternating Front Lunges
Dumbbell Lateral Raises
Dumbbell Upright Rows
You can do this workouts 2x per week, and if you still have some energy, you can finish off with some cardio. You can also try alternating between light/heavy days, where for one workout you shoot for 15 reps on each exercise (light day) then the other day you shoot for 10 reps (heavy day).