Are you a Busy Mom? Here Are Some Time-Saving Nutrition Tips for You! February 04, 2017 20:14
By Perla Gonzalez - Dissident Gym Wear Ambassador
From the moment that we wake up we are needed in the kids’ room, the kitchen, the bathroom, and we haven't even been awake for 15 minutes! In the middle of the madness it is easy to lose focus of what our personal wants and needs are, even if it's to attempt a healthier eating lifestyle. This is why it is imperative that we prepare. There are several methods we can go about when it comes to clean/ healthy eating. People work differently so it’s unexpected for every woman to follow the same process. If you remember WHY you decided to change and be healthy in the first place you will be ok. Remember, great things take time. With this said some women like planning, others don’t. Next time you look in your pantry ask yourself if what you have is something you should have. For example, chips, donuts, candy, NO. Of course, these are ok in moderation but when you are busy and on the go AND your hungry I guarantee you will reach for these 3 times over 1. It’s just easier. If you truly have no idea what you are looking at then don’t worry, I’ll give you some ideas as to what you should or shouldn’t have. Now back to preparing. Preparing is essential!
Even as a stay at home mother, I find myself so busy I sometimes forget to eat or eat a little late. I am currently preparing for my first competition so it is extremely important I eat my meals at a specific time. This method of eating however is completely different than eating a balanced diet. However, when it comes to planning and preparing your meals:
- You can pick a day of the week to prep your meals/snacks (most effective)-This will take a couple of hours, and you can either do it on the weekend or weeknight. I usually have my little ones count their apple slices and put them in sandwich bags. This way they feel like they are helping and it helps you out timewise too.
- You can cook the meat and mix things together throughout the week (it can go both ways.) One thing that will save you immense time is if you slow cook your chicken, turkey, and fish. I slow cook my chicken breast for 7-8 hours on low (3-4 chicken breasts). Or 3-5 hours on high.
- You can wing it. (this is the hardest and least effective)
- Failing to prepare is preparing to fail. IF you work during the day you can slow cook your chicken right before bed, and or early before heading to work. Once you get home; chicken will be cooked.
- Your Tilapia will slow cook a little faster. It takes about 2 hours for 4 tilapia fillets.
These items below are only a few from which you can combine, and remain healthy. Remember, be creative. Honestly some of my tastiest dishes have been done with no recipe, I mix and match ingredients, spices, and foods together.
- Proteins- Fish, Chicken, Turkey, Red meat (occasionally), eggs, low-fat yogurt, cottage cheese. If you are vegan, try Tofu, Tempeh, soy-option foods.
- Carbohydrates- Brown rice, whole oats, whole wheat (not white), sweet potatoes (not white potatoes). Carrots, Spinach, cauliflower, Brussel sprouts, apples, oranges, and strawberries.
- The carbs you want to avoid: Soda, sugary desserts, sugary sports drinks, white bread, bagels, cookies, donuts, muffins. Simple-carb-rich foods/snacks.
- Fats- There are fats in animals such as meats, cheeses, and eggs. Other fats come from extra virgin olive oil, avocados, nuts, fish oils, vegetable oils.
For ingredients, for example; instead of using regular sugar try coconut sugar. Instead of coffee, try green tea (I know this is hard for many to change). I have a regular coffee brewing machine. No Keurig here. I change the filter and add the water the night before, this way when morning comes I just scoop the coffee and push brew. It sounds like something so easy to do but trust me when you’re in a rush anything that is already prepared helps. Try substituting sugar free creamer instead of regular one. Use sweet potatoes instead of white ones. Instead of frying an egg try boiling it, or blending it into a smoothie. Especially egg whites, these don’t taste like anything so you can blend these with pretty much anything.
Living a healthy lifestyle shouldn’t be hard, or boring for that matter. Trust me after a few days you will feel a difference, certain foods will make you feel a certain way (bloated, gassy, abdominal discomfort). Out of your busy schedule try and figure out when is the time you can set everything up. Even if this just means cutting up your veggies and fruits. You are what you eat, and in today’s world there are so many processed foods its crazy. GMO’s are everywhere, I try my best to eat organic and if not I make sure its GMO free/preservative free/artificially free. Yes, it may be a little more expensive but if you think about it eating out or eating junk food will be equally if not more expensive; and a lot less beneficial for you or your family. You can always save money by considering coupons! I try and look through my weekly newspaper and weekly deals and see where I can save myself some cash. I write these down and off I go to the grocery store. This is also a little time consuming but there are some sacrifices that will prosper to your benefit in the long run.
What I do is I cook my chicken/fish and store it separately. I then cook my veggies along with my carbs. For example, Ill steam cook broccoli, cauliflower, or ill cook some cauliflower in the oven. I’ll then cook my rice and sweet potatoes and store these too. Once you find your rhythm it’ll become easier.
Keep it simple…
Below are some samples of quick breakfast and lunches. These are your basics. Remember if you want to lose weight no carbs after 6 pm!! Use your imagination when It comes to mixing these together. You can use seasoning but it would be A LOT better if you use low-sodium seasonings. Too much salt will bloat you up. I currently use Flavor God seasonings. These are all natural, GMO and gluten free. Most are dairy free, and they are extremely low on sodium. I LOVE THEM!
For lunch if you prefer to eat salads try and substitute your dressing for olive oil, vinaigrette, fat free dressings. It’s always better to stick to your oils, these are good fats and yes, eating good fats helps you lose fat! Try and not add croutons and if you had cheese with breakfast try and skip it with lunch.
Your snacks should be small and enough to hold you until your next meal. You need to remember to drink water! Water will help you immensely in digesting, and your overall body health.
Getting into shape also requires exercise, BUT, remember no amount of exercise will out-do a bad diet. You can spend hours in the gym or doing some sort of workout or training but if you have an inconsistent or poor diet, your hard work is useless. Next blog I will be posting some at home/office workouts hopefully along with some videos! These are guaranteed to get you sweating, and give you energy.
Stay tuned for more updates from Perla as we unfold our newest blog dedicated to busy moms.