4 Healthy Eating Tips for Very Busy People
May 9, 2022
Written By: Mairead, Registered DietitianHands up if you are very busy!
While I can't see those hands from here, I'm betting there's a 99% chance yours is up. These tips are for you.
Whether this time of year is extra busy for you with work, or kids' sports, or having more events as the school year starts to wind down, we can all use a bit of help to find ways to still eat well.
Try one of these tips this week to make life just a tiny bit easier and healthier!
- Make a list of easy meals! I ask clients to do this all the time and it really does make a difference. If you're not someone who meal plans and don't want to be, this is a great option. Simply make a list of a few easy meals that you and the people you eat with enjoy, that can be made with things you usually have on hand, or with very minimal grocery shopping. This could be pasta with sauce and a vegetable on the side, eggs and toast with fruit, or whatever makes sense for you. Keep that list on the fridge, and pick something on it whenever you don't know what to have for dinner!
- Add that vegetable! When we get busy, our meals become rushed or we might be relying on convenience and take-out foods more often and THAT'S OK. Instead of beating yourself up about options that might not be as nutrient-dense as you'd hope, focus on what you can add - for many of us, that will be vegetables. Add bagged or premade salad to your pizza. Pair a bag of baby carrots and dip with some hot dogs. Throw some frozen broccoli in the microwave to have with your boxed mac and cheese. It doesn't have to be perfect, and it will bring an extra dose of vitamins and fibre to your meal!
- Take your water bottle everywhere! Find one that works for you and hold tight to it. Take it to work. In the car. To the gym. Near you at home. Keeping it near you will remind you to drink, even when there's so many other things going on. If you know you struggle to drink enough, try using a straw; it sounds weird but you will drink more!
- Remember to actually eat! While this seems obvious, not eating when we're busy is all too common. Your brain and body just won't function as well if you're not giving them the food they need, and you don't have time for that! If you're busy at work, make sure you have easy lunch and snack options if you can't take time away. If you're on the go, make sure you have something to eat or plans to stop for food. You don't have time to be hungry!
As a dietitian, my goal is to help everyone take the stress out of food, whatever their goals and whatever else is going on in life. If you want to chat more, reach out! Email mairead@degreefitnessseaforth.com for more info, or CLICK HERE to book a FREE Bite-Sized Nutrition Chat to go over your goals and make sure this is the right fit for you!
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!