By Judy Weitzman
As dynamic, professional women, you are faced with juggling many balls every day. You are the queens of multi-tasking and juggling – and who gets kicked to the side?……..YOU! Especially when it comes to eating healthy and working out. What time of day is most challenging for you? Is it getting out the door in the morning, during the day or in the evenings? No matter what time of day you feel challenged, you can live a healthier life by being prepared.
Eating healthy is not easy or convenient, unless you make it that way. Most women go to the grocery store once a week to get all the basics, which is great. The trick is to allow an hour or so to prep your foods for the week. I know, I know, you don’t have the time. But the fact is, you do. By taking the time to prep, you will save valuable time during the week.
How many times have you thrown out fruit and vegetables that were hiding in the drawers of your fridge? By having all of your produce washed, chopped and ready to go, you will be more likely to eat healthy throughout the week. Use clear containers for prepped fruits and veggies and place them on the top shelf, so when you open your fridge, they are the first thing you see. Keep your processed foods and pop in those drawers where healthy food goes bad.
Besides prepping your produce, here are some other items you can make ahead of time:
Baked potatoes and sweet potatoes: Bake them in the oven for an hour to achieve that nice soft center. After they cool, place them in baggies in the fridge. They are good all week and only take about three minutes to heat in the microwave.
Grilled onions: These are a great treat that add a ton of flavor, but who has time during the week to stand there and sauté onions for ten minutes. Keep them in a container to add to dishes all week long.
Hard boiled eggs: These are convenient, tasty and filling. You can eat them straight up, in salads or pitch the yolk and put a teaspoon of hummus in each side of the egg white and enjoy a “Hummus egg”. It has the texture of a deviled egg and tastes great!
Roast or grill veggies: Eating too many raw veggies can be hard on your digestion, but having them cooked and ready to snack on takes the flavor and your intake up a level.
Steel cut oats: These take forever to cook and who has time in the morning? Make a big batch on the weekend and divide it into individual portions to heat up during the week.
Crock pot: Make one of your favorite recipes to have for those nights when you have to work late or have an after work event.
What would you add to this list?
Eating at home is usually the healthiest way to eat since you have control of ingredients and preparation. However, in reality, we eat out a lot more often these days. Here are some tips on how to eat on the run.
Let’s start with breakfast. We already talked about oatmeal and hard boiled eggs, both are easy when prepped ahead. You can also have high fiber cereal added to Greek yogurt for fast breakfast that keeps you full for hours because of the fiber and protein. Or make a frittata on the weekend then you can have leftover slices during the week. Breakfast is the most important meal of the day and you should not skip it, so when all else fails, grab a piece of fruit. There are some good options at Starbucks, Dunkin Donuts and McDonalds. Go with the egg white wraps or the oatmeal (be careful of the toppings, they add a lot of calories).
Do you bring your lunch? If so, that is the easiest way to ensure healthy eating. To make sure you don’t forget your lunch, put your keys in your lunch bag. Works every time! Going out for lunch? Keep it simple. The more ingredients, the higher the calories! Most restaurants post their menus online. Be sure to scope it out before you go, to avoid being seduced by the waiter’s specials. The same theory applies when going out to dinner.
How many times have you gone out to eat and felt bloated and gross afterwards? Before you go to a restaurant, eat a little something and drink a big glass of water, so you don’t feel inclined to eat the whole breadbasket before your food is served. When you are ordering in a restaurant, avoid sauces, toppings and any extras that add extra calories and fat. By eating “clean” you will feel better when you get home and the next day. Also, when you eat out with clients or friends, remember, it is about the people, not the food. Focus on the conversation and you will eat less.
Networking and cocktail hours can be challenging. Always start with sparkling water or a soft drink before diving into cocktails. The longer you delay drinking alcohol, the less you will consume. No one wants a hangover the next day. If they are serving ‘passed hors d’oeurves’ – take a pass. Those little drive-by treats are too easy to pop in your mouth and they don’t even register in your brain that you ate them. Instead, take a plate and sit down to eat your mini treats so your brain can track what you are eating.
Last but not least, you need to make time to workout. The best thing you can do, is schedule your workouts on your calendar. Treat it as an appointment, just like you do with your clients. And to take this up a notch, make a plan to workout with a friend. It is harder to bail when you are going with someone.
Remember, food is fuel, and you just need enough to keep going. You don’t need to eat to excess. And exercise is one the best stress relievers on the planet. Be prepared to eat healthy and make the time to take care of yourself. You can do this!
Judy Weitzman
Judy’s experience in the weight loss industry spans over 30 years. Besides her professional experience, she lost 50 lbs 34 years ago and has maintained her lower weight. Since starting her company, “Diet Coach Judy LLC”, Judy has successfully helped her clients lose weight and keep it off, by helping them change their behaviors. Each program is individualized and the daily support she offers helps ensure her clients’ success. Judy’s book, “How to Eat When Life Gets in the Way” is available at www.amazon.com andwww.barnesandnoble.com, Kindle, Nook or iBooks.