Thank God It's Wednedsay: How to eat healthy when you are too busy. The benefits of food prepping.

This edition of Thank God It's Wednesday is all about food and ways to eat healthy when on the go.

I hear a lot of people complain that they are out all day so they have to stop at fast food places when they are hungry, or that they are too busy to even eat healthy.

1) Plan ahead. I guess planning is my favorite word because I am a lister. I love to write things down and plan ahead. It's important to be proactive. It keeps you focused, efficient and diligent. Taking 5 minutes to plan ahead can save you hours of wasted time. Plan what you will pack as healthy meals or snacks, plan what kind of food you will order if you have to catch yourself eating out, plan which restaurant will be the smartest ( healthiest) selection on your routes when you are out and about.

A note about getting started if planning many meals: collect containers that easily fit in your fridge, that are easily stackable and easy to carry around. Shop at your local Dollar Store.
Do your shopping with a list, write a simple menu of things that you are most likely to eat. If you generally eat junk food, it's time to plan smart and incorporate more healthy alternatives.
If you are on a budget, shop around what's on sales or special deals. Buy in bulk if you can afford it, use or trade coupons with family and friends. Keep it simple, you don't have to prep beef stroganoff think healthy, simple and practical. The biggest and most valuable investment is planning!


2) Prioritize your activities and you will have time to prep your food. You know you will have a busy day or a busy week, don't sit watch TV,  or get on social media until you have invested a few minutes or an hour into prepping some food.
You might not have the energy to prep for the whole week, but even if you are prepping some things just for snack time, or a couple of meals ahead, it's  time saved up and preventing yourself from eating the wrong food. This goes with planning ahead but it's worth being reminded that we have to set our priorities straight even if it's for simple and smart things. Believe me distractions easily snick up on us and we easily get so caught up.
If someone is calling you to chat when you know you could be using your time to prep some food or get more organized, tell them you will call back when you are done, or talk while you are working instead of just slouching in the couch listening to them...keep it moving and get it done!

3) Always pack a lunch bag no matter where you are going and how long you will be out. It doesn't matter if you will be out  45 minutes or 6 hours, pack some food.
 Keep an apple in your purse.
Keep a mini cooler in your car and add some ice packs to your lunch bags and pack some yogurts for example.  I pack lunch bags everywhere I go. When I used to go to the beauty shop on Saturdays ( before having natural hair)  I was the lady known for her bottle of water and her lunch bag. One time I forgot my bag at the beauty shop everybody knew it was mine, no guessing games :-)
My children have picked the habit and do not go through the front door without a bottle in their hands and a small bag with healthy snacks. They clean and pack their own fruits and veggies. Why? Because it's annoying to be caught up somewhere with no water and nothing to calm your appetite.

This picture below shows simple things I pack in my lunch bag. It also shows where I prefer to stop for food instead of a fast food restaurant. we only stop at fast food restaurants to use the bathroom. This was a busy day, we sat down for a quick meal at Whole Food, and having no time to exercise I improvised outdoors at a park while the children played.

4) Don't go hours without eating, eat small meals during the day. A prepped smoothie here, a banana there, a few sunflower seeds one time, a cup full of grapes or berries another...feed yourself just stay but far away from processed food.

 

Prepping healthy snacks and lunch bag. All rights reserved.

5) Even if you know you will be eating out, choose wisely, snack on your healthy snacks before eating out. There are times when I will munch on an apple right before entering a store or on my way to a restaurant. It helps your appetite and calm your nerves while waiting in a long line or waiting on a slow server.

6) Enlist the help of your family. With prepping for example, have your children help with cleaning fruits and veggies and sorting them into containers or Ziploc bags. You don't have to do everything alone. Have your spouse join you and divide tasks, work as a team. It's a great way to be productive, connect and have fun conversations. It always amaze me the things we end up talking about when we are all busy working together in the kitchen. It's like the excitement of prepping Thanksgiving dinner with family but doing it on a smaller scale and with healthier food.

7) Get creative and stop making excuses. If you really want to eat healthy think outside the box. You will find ways to save time. Prep food instead of doing something less urgent, put everything on one side of the fridge the night before so it's just easier to grab and put in the bunch bag the next day. If you can't bake some chicken from scratch go get a rotisserie chicken, cut it and make portions for meals. I mean I can stretch some rotisserie chicken. I would make pulled BBQ chicken in a crockpot, get some of the same chicken to go with some broccoli, get more of the meat to make fajitas....Another thing you can do is fix a pot of spaghetti while you are watching TV or doing a quick workout video and portion it for future meals. Get some broccoli and green beans cook and portion in small containers just so that they are ready to be use.
On days you don't feel like cooking cut some onions and tomatoes, freeze them or store them in the fridge to use whenever. There are a lot of little things we can do ahead of time that don't take much energy but pay off big dividend especially on days when we are rushing!

The benefits of food prepping. All rights reserved.

Well, that all my tips for today! How do you eat healthy when you are too busy?
Please check our others Thank God It's Wednesday's or visit the site for more interesting articles. Visit the Facebook page, go through the albums there because I share  tons of photos that can better illustrate some of these tips! Like our page and please spread the word about the page, the Thank God It's Wednesday features, and let us know if there is any specific subject you would like us to address in our next TGIW's edition.

Thank God It's Wednesday # 2 STOP: How to stop sabotaging yourself and move forward with confidence

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Welcome to this second edition of Thank God It's Wednesday. Today I am using a familiar sign to motivate you to make progress and encourage you to be consistent patient and persistent.

 

Why Thank God It's Wednesday? Wednesday are probably the day where many of us are feeling somewhat burnt out , discouraged by some of the challenges of the week and looking forward to the week-end as an escape. This is a way of regaining a mental boost that will help us to push strong...

 

 

 

STOP :
Stop making excuses
Stop procrastinating
Stop doubting yourself because the truth of the matter is you are very capable. There are many situations & areas of your life that prove that you are capable of achieving goals when you make up your mind to.
Stop wasting so much time on worthless things. Do you watch too much TV? Do you watch shows that actually pollute your mind? Do you spend more time complaining than you do counting your blessings? Do you spend more time gossiping than you do building others up?
If on  a weight loss journey: Stop thinking about losing weight and think more about "improving your health & your body"
Stop complaining about not getting results when you know that you would be further away if you stay consistent, patient and persistent no matter how slow you go.
Stop comparing yourself to others especially and start recognizing and exploiting your own potentials
Stop talking so negative to yourself and others because each word you speak vocally or mentally create a world for you. Switch your words and your attitude and you will switch your life.

THINK
Think about what you have to gain when you follow through with actions that will gratify you
Think about the momentum you create when you get things done on a timely fashion.
Think about all the times you surprised yourself, succeeded at something. There are many more occasions that you might realize.
Think about the things you could be doing instead of wasting your time on things that have no lasting reward. Reading more, listening to more uplifting materials, volunteering or mentoring, exercising or simply prepping your food, or getting your home more organized...

OBSERVE
Observe your daily, weekly, monthly, yearly patterns.
Observe what you have been doing that only create more frustration for you.
Observe what create more gratification.
Observe what are some patterns that make you successful in some areas and how you can apply the same patterns to make you successful in reaching your fitness goals or taking your life to the next level.
Observe how you tend to sabotage yourself at times or how you tend to motivate yourself at other occasions and learn from it.
Observe ( best done by keeping a journal) what you eat/ do daily that contribute or hinder your goals.
Observe how you feel when you do what's best for your health (life). Take notes on how great you feel after a workout or after you spend time counting your blessings instead of complaining how powerful it feels to edify others instead of gossiping or pulling them down. How great it feels to put your energy in reading, organizing your space or whatever instead of wasting time watching too much TV or whatever

PROCEED
After all doing all the above, proceed with a plan.
Proceed by mapping in writing where you want to be in a week, in a month, in a year and beyond
Proceed by writing the habits you want to replace.
Proceed with a written to do list that prioritize the activities that will help you reach you goals.
Proceed by creating a system that will allow you to stay motivated when the going get tough.  One thing that helps me stay motivated is to listen every single day, to motivational messages or preaching by would boost my moral, reprogram & renew my mind on a daily basis. I am not motivated to be healthy I am committed to be healthy but I am motivated to do my very best each day. I consider this to be mental conditioning and to me success in reaching my health and fitness goals or any other goals, is more mental than anything. I believe in training my mind!
Proceed by carefully avoiding the people and situations that will hinder your progress. For example, if you know you want to start running but friends invite you to hang out, learn to say no. Go on your run or go to the gym instead of hanging out. If you want to be mindful of what you eat avoid eating out at lot. Learn to cook at home or pack some healthy snacks to curb your appetite when you eat out. Avoid watching too much TV and do a little bit more research on fitness and nutrition or other subjects that will help you improve the quality of your life.
Proceed with consistency, patience & Persistence.

I pray this message helps and encourage you. Thanks for reading and let me know how applying these things benefitted you!
For more encouragement check our previous posts!

Copyrights N'nako @ Healthy Can Be Done! Natural Fit Life. All rights reserved 2013.

Thanks for stopping by, sharing your comments, Following , Liking the FB page, subscribing by email, sharing with your friends and all those good stuffs...(smiles) Until next time have a better and healthier life... N'na

Thank God It's Wednesday. How to stay motivated: 9 ways to stay motivated

"Thank God It's Wednesday!" : How to stay motivated to exercise & eat clean

Hi you all! Thanks for stopping by. I am starting this new series " Thanks God It's Wednesday!" and today I am starting with a few tips on how to stay motivated to exercises & eat clean.
It's easy to tell ourselves on Monday mornings that we will start fresh and strong but come hump day everyone is counting the days to the week-ends and sometimes, based on how the previous days went, people lose their motivation and their focus. Well, I am here to help you change this because I feel that way too at times.

 1)Don't always depend on outside sources to motivate you. Learn to motivate yourself.  I have a system in place to make myself do things when I don't feel like it. One of them is to watch motivational videos every single day. I have programmed myself to do this. I first started by writing it down as a to do list and now it's as natural as getting dressed in the morning.  I play motivational messages every single day and the positivity fuels me to ACT and GET IT DONE! Some of my other tricks are shared below.

 2)If you are new to your fitness journey consider creating a nice wardrobe that would motivate you to take your fitness goals more seriously.
Don't dress sloppy just because you will be sweaty.  Just like you would shop for new clothes for a new job you are excited to start, dress the part for your health. Dressing like an athlete will motivate to act more like one.
You don't have to spend a fortune. Look for clothes on sales or on clearance. If you are in your weight loss journey, you plan on shrinking anyways, so don't put too much money in active wears. Buy a couple of items in a smaller size to motivate you. But do invest in a good pair of running or training shoes and motivate yourself to get better apparels when you reach certain goals.

3) Don't worry about the gym so much. You don't need a membership if you are a on budget or are concerned that you might not have much time. Workout at home and outdoors it will not just save you time and money it will be enjoyable because it's a more natural setting. Use the nice parks surrounding you or even your driveway. I like to tell people that they are tax payers so they might as well take advantage of their surroundings.

4) Collect small workouts equipment you can use at home. If you have the space for a treadmill, a bike or an elliptical invest in one. Consider investing in small things like a jumprope, a stability ball, some free weights and other things that can help you tone up. Keep all your items organized and it will be easy to reach them, use them or even carry them with you. I carry my jumprope in my bag when I know I will be out for long hours.

5) Always prep some food, even if it's done on a very small scale. It will motivate you to eat healthy as you will always have something ready to snack or blend. I love to prep my fruits and veggies for snacking or smoothies.

6) You know snack time doesn't have to include junk food. Reprogram yourself. Some raw fruits, a smoothie, can satisfy a craving for sweets, give you the energy you need to recharge in the middle of the day and nourish you physically and mentally.

7) Enjoy more simple and healthy things that do wonders for your body. Good nutrition doesn't have to be complicated.  Things like 2 cups of green tea a day, adding a spoon of apple cider to your daily diet, sprinkling herbs like cayenne pepper, cinnamon, oregano, ginger etc on your food can impact the quality of your health.

8) Never leave the house without food. I always have at least an apple wrapped in a napkin that I keep in my purse. I generally pack a lunch bag no matter how long I plan on being out. I would snack on an apple before stepping in a store or even before eating out. It calms me to snack on something healthy. And if you have 4 children like I do, it's important to have some healthy snacks with you for yourself and for your little crew.

9) Last but not least: DO IT NOW!!!!

Hello!!!! Don't wait to motivate yourself. Do it now! It's simple really stop putting it off and stop making it so complicated.

More tips to come but join us on Facebook. Check the many albums we have there to serve you for illustration and for motivation. Healthy Can Be Done!
Thanks for reading! This is your girl N.B! See you on Facebook or around here. Leave a comment here or on our Facebook page and let us know how you are doing or how we can help you out!