This is a guest post by Michelle Tirmandi, who is a Toronto-based Holistic Nutritionist and Health Coach. She works with clients individually and runs group coaching programs, focusing on practicality and simplicity in her personalized nutrition plans, using recommendations backed by nutritional science. We asked her to give us her tips for healthy eating on the run!
We all want to be “healthy” – we want to work out, eat healthy, feel vibrant, energetic and look our best. But, sometimes, between working late, cramming for exams, meeting friends and running all over the city – living the “healthy lifestyle” can feel out of reach.
So, how can we live our regular lives and still manage to be “healthy”?Incorporating some of these tips for healthy eating when you’re super busy, starting with ones that work with your lifestyle now, can all add up over time to make a big impact on how you feel and look.
Keep It Simple.
Healthy eating does not need to be complicated! Bring it back to the basics – eat more vegetables & fruits, more whole grains (oats, brown rice, whole wheat & quinoa) and more lean protein (hardboiled eggs, chicken breast, tempeh). Eat foods that are closest to their most natural form (if it came from the ground, was picked from a tree or came from the ocean – eat it!). Eat protein, good fats (olive oil, coconut oil, nuts & seeds) and fibre (fruits & veggies) at every meal.
Eat What You Like.
Developing healthy eating habits that fit in to a busy lifestyle must work with your lifestyle. If you try to incorporate things that are complicated, time consuming or foods that you just don’t enjoy, the chances are high that you won’t maintain the habits over the long term. Try new foods, and once you realize that you like them and they easily fit in to your busy repertoire, continue to eat them. Once you’ve got your healthy eating groove going on, try adding one new food in a week. (P.S. – sometimes it’s ok to have omelets or smoothies for dinner!)
This one can be hard – especially when things seem to keep popping up! On Sunday night, take a look at your plans for the week – how many nights are you going to be home? Ask yourself if you need to do full a grocery shop and determine if a few staple meals will be enough to keep you going. And, always make more than you need so you have leftovers for lunch or the next day!
Keeping your cupboards stocked is très important for those days where there is not a chance in hell that you will be hitting a grocery store. Brown rice, whole grain pasta, chickpeas, canned tuna and frozen veggies are all good options to have on hand for these types of situations!
Master the Art of Grocery Shopping
There is an art to grocery shopping and it involves how quickly you can get in and out. Simple strategies for your shop include: shopping only the perimeter (this is where all of the REAL FOOD is!) and reading ingredient labels – if there are more than 5 ingredients, or sugar is one of them, simply don’t buy it.
Carrying snacks with you and eating every few hours will keep your energy levels high and your blood sugar levels in balance so you won’t be tempted to eat just about anything in sight when your tummy starts to grumble. Chopped veggies & hummus, an apple or banana with some almonds, a protein bar or hardboiled eggs are all good options.
Drinking water throughout the day can have a major impact on your energy levels and your appetite. Carry a bottle of water with you everywhere you go so it stays top of mind. Also, be sure to drink one glass of water for every cup of coffee or alcoholic drink, since those are dehydrating. (P.S. – consider swapping your coffee for a green juice or green smoothie as it gives you major energy plus tons of beautifying nutrients!)
If you’d like to learn more about eating healthy and find simple, healthy recipes visit Holistic Nutritionist Michelle Tirmandi’s website at michellenutrition.ca. You can also follow her for more awesome health tips and inspiration on Facebook at Michelle Nutrition, on Instagram @michellenutrition and on Twitter @michytirmandi