Tips for Eating on a Tight Schedule

Planning:  If you know you have a deadline due or an unusually crazy week set yourself up for success.

  • Eat breakfast…ALWAYS.  Coffee does not constitute breakfast.
  • Regulate your blood sugar by eating small amounts and often.
  • Stay hydrated.  This will allow your body to run much more efficiently.  If you drink coffee start your day with a full 12 oz of water upon waking.  Drink your one or two cups of coffee and then stop.  Do not drink coffee  later in the day as a pick me up…it will only burden the adrenals making you  fatigued once the coffee wears off (read 10 tips to reduce stress).  Drink water to replace what coffee depletes.  Dehydration can cause fatigue.
  • Swing by the grocery store and get a few staples like cottage cheese, yogurt, half a dozen eggs, tuna packet, can of organic soup,  spinach, small vegetable tray (cherry tomatoes, carrots, celery), package of sugar snap peas, apples, nuts, dried fruit. Stash the non-perishables in your desk drawer for quick access.
  •  Have microwave safe glass containers on hand to easily heat meals. (Please read blog on containers and plastics).

Preparation:  The preparation can be done either on a day off or one evening when you are doing other things around the house. I find it less stressful when I am prepared and able to take care of myself.  It is important to regulate your blood sugar every day.  Often when we get stressed we find that our blood sugars drop quickly and we  “hit the wall”.  When we push through anyway the stress builds by not feeling our best and still no time to take care of ourselves. It becomes a vicious cycle.

  • Spend 30 minutes to boil half a dozen eggs, peel and put in a baggie with or without a little Himalayan salt.
  • Have a high protein unsweetened yogurt or low fat cottage cheese on hand.  Cut up an apple and add ¼ cup nuts like walnuts or pecans.  High protein granola and yogurt is good too.
  • Scramble an egg and toss on a tortilla for breakfast on the go.
  • Prepare a quiche or frittata eat during the week.
  • Prepare tuna salad (tuna, mayo, onion and dried cranberries OR your favorite version) for a quick sandwich or put on a bed of spinach.
  • Make a one pot dish like quinoa, veggies and beans or chalupa crock pot dish.  Works great for breakfast, lunch, or dinner.
  • Having prewashed and packaged veggies makes it easy to put your portion in a container and go.
  • Keep dried fruit and nuts with you or at the office.

Implementation:  Assemble your breakfast and/or lunch the night before or in the morning.  It should only take five minutes if you have the food premade.

  • Set the alarm 15 minutes earlier to allow prep time for healthy meal(s)/snacks throughout the day.
  • Have a reusable lunch tote that keeps your food cool and safe.
  • Let breakfast be the more substantial meal.  Eat moderately at lunch so as not to get sleepy afterwards.  Dinner can be the lightest with a nice soup, salad or open face sandwich.
  • Have quick easy snacks for a late day pick me up.  Try a clementine (mandarin orange) and ¼ cup cashews. Dried fruit and nuts are full of nutrients and the macronutrients, protein, carbohydrates and fat to support your energy needs.
  • Eat real food since macronutrients give us the elements to sustain energy.  Micronutrients in fruits and vegetables repairs the body as it runs.  Unfortunately fast food delivers macronutrients in the form of fat and salt with little micronutrients for repair.
  • Being  prepared makes it easy to avoid less nutritious snacks like bagels, donuts, chips and candy bars that deliver calories devoid of nutritional value.

 

© Donna Sigmond, EastWest Wellness