News flash, being “busy” is not an excuse to not eat well. The truth is everyone is busy, it’s a way of life these days, and yet many people are still able to eat well and focus on their health goals. But, how do they do it? It’s honestly not as complicated as you may think. Yes, it may take a little planning or a little extra time, but it can be done. So, here are 6 ways to eat healthy when you’re busy.

6 Ways to Eat Healthy When You’re Busy

Here are 6 simple yet effective tips to help make eating healthy easy, no matter how busy your schedule is.

1. Buy Pre-Made Food

Yes, in an ideal world, you would cook everything from scratch, but that’s just not realistic. If you know you are about to be busy it’s important that you are kind to yourself and take shortcuts wherever you can. These days grocery stores carry plenty of healthy options that are pre-made and can help save you time in the kitchen. Items like pre-made soups and salads are great for quick and easy lunches, and items such as pre-marinated meats and frozen veggies can help you pull together a simple dinner in under 10 minutes. Most grocery stores carry hundreds of healthy pre-made foods that can help you eat healthy when you’re busy, you just need to look for them. Look around, be resourceful and read the ingredients; it is the single best way to know if you are making a healthy choice or not.

2. Keep Meals Simple

I know it’s fun to try new recipes and make elaborate meals, but when things get busy you need to get real with yourself. Instead of looking for new recipes or fancy meal ideas, it is important that you keep meals as simple as possible and focus on eating whole foods – that’s it. It may not be the best of your life, but it’s also not the last meal of your life. Not every meal is going to light off fireworks in your mouth, sometimes you just need to eat what will fuel your body, even if it’s boring.  Stick to the basics; hard-boiled eggs + carrots + almonds, tuna + salad + dressing, or frozen veggies + chicken, and if that doesn’t cut it for you, sheet pan meals are a great way to ensure you can make something healthy (without too much fuss) so you can eat well even when your schedule is tight.

3. Enjoy No-Cook Meals

Believe it or not, having a dinner composed of simple snack foods can still be considered a healthy meal, especially when chosen with care. There are plenty of things that you can buy in the grocery store that require absolutely no cooking at all which can help you pull together a meal in minutes; hummus, cheese, smoked salmon, olives, canned beans, prosciutto, tuna, fruits, veggies, etc… There is no need to over-complicated things, by simply pairing whole foods together you can easily create a delicious and well-balanced meal. So, instead of stressing over how “Instagram worthy” your meal is, just focus on reaching for whole food and, if no-cook meals are the way you need to do it, that’s absolutely fine.

4. Freeze Meals Ahead

When you do have time to cook, making an extra serving or double batch that you can freeze is one of the best ways to ensure that you can continue to eat healthy when you are busy. Although some people are concerned that freezing meals make them less nutritious, that is a nutrition myth that needs to go, as freezing meals is simply a convenient method of preservation and doesn’t do any harm. With the exception of a few ingredients, you can freeze just about anything and set your future self up for success to ensure you are able to eat well when things get hectic. In fact, the more you can learn to make your freezer work for you, the easier things will busy when life gets too busy to cook.

5. Chose Wisely When You Eat Out

Restaurant options have come a long way in the past few years and it is now much easier to find a healthy meal when you are dining out. In fact, these days you can find healthy whole-food options just about anywhere including airports, gas stations, coffee shops, and fast-food restaurants. Although the junk food options still line the aisles and get the best displays, finding a healthy option at any location can be done, you just need to look for it. Gas stations and convenience shops often carry simple snacks like nuts, jerky, and fresh fruit that you can use in a pinch, while fast-food restaurants offer fresh salads, soups, and bunless burger options. So, whether you are on the road or on the run, there is always something for you to choose from if you look for it.

6. Eat More Food Less Often

When time is of the essence, being strategic with when and how much you eat is important. If you chose to graze all day long and don’t have time to seek healthy options every time, it’s going to make eating well really difficult. Instead, opting to eat larger meals less frequently will help ensure that you can still eat healthy when you’re busy; perhaps that means eating a bigger breakfast or lunch to hold you over for multiple hours or picking up a bunch of snack food items that you can use to create a large meal. Not only does eating larger meals more often make eating healthy when you’re busy easier, but it is also great for balancing blood sugar, managing cravings, and supporting weight. So, cut out the mini-meals and eat enough food to keep you fuelled and full for hours to come so you don’t have to stress about finding healthy options when you’re short on time.

The Bottom Line

In reality, the only way to eat healthy when you’re busy is to make it a priority. You may need to prep a little in advance or take an extra minute or two to seek out a good meal, but I assure you it can be done. If you want to ensure that you eat well you need to get in the driver’s seat, take control of your food choices, and be as resourceful as you can. Do your best to keep meals simple, look for pre-made options, and focus on the basics; whole foods made of fruits, vegetables, meat, seafood, dairy, nuts, seeds, beans, lentils, and whole grains.

When it comes to following a healthy diet, getting started is the easy part, but sticking to those changes for the long term is tough. Whether it’s a party, a vacation, or a late-night snack on the couch that derails your game plan, keeping those healthy habits going is often the hardest part for people. The good news is, it doesn’t need to be so complicated and you don’t need to be perfect, in fact, it’s quite the opposite. So let’s discuss some simple strategies for how to stick to a healthy diet so you can make those healthy habits last for the long term.

How to Stick to a Healthy Diet

Struggling to stick to your diet plan? Here are 9 simple tips to help keep you on track.

1. Start with Realistic Expectations

First things first, if you want to change your diet habits, and really change them, you need to have realistic expectations. If you think you are going to lose 20 pounds in one month, you are likely setting yourself up for frustration and failure. Although that’s the way things work on The Biggest Loser, that’s not the way things work in the real world. No matter what your goals are, just chill out, relax and take things one day at a time.

2. Pick the Diet Style that Works for You

The thing about eating well is that you need to enjoy what you are doing if you want to keep doing it. If Jane at the office started following a certain diet and lost some weight, that’s great for Jane, but that may not be great for you. If you chose to follow the latest fad diet but don’t actually enjoy that style of eating, it’s not going to last. You need to think about what you like and what you don’t like, and what you are willing to change and what you are not willing to change. There are about a hundred different ways to eat well, and in order to make it last, you need to pick the style that works best for you.

3. Don’t Change Too Much Too Fast

It is said that it takes anywhere from 3 weeks to 2 months to create a habit, and in order to stick to a healthy diet you need to create healthy habits, not just make changes. Anyone can make a change for one week or two weeks, but in order to make those changes last, you need to turn them into habits. As opposed to changing what you eat, when you eat, how you eat, and how much you eat all at once, break it up into small manageable chunks. Change one meal at a time, one ingredient at a time, or one drink at a time. Although it may seem like a slow process at first, the slower you make the changes the more manageable it will be to keep them and the easier it will be to troubleshoot them if something goes wrong.

4. Let Go of the ‘All-or-Nothing’ Approach

One of the biggest mental blocks for people is going into their diet changes with an “all or nothing” approach; you are either doing everything perfectly all of the time or you are doing nothing at all. I can tell you from first-hand experience that does not work!  You will eat cake again, you will eat chips again, and you will drink wine again. Instead of kidding yourself and trying to do it all perfectly forever, you need to focus on creating new habits that help to minimize your problematic habits, but still allow you to live your life. You aren’t going to “ruin” all of your progress just because you ate one piece of cake, you may slow it down a little, but you won’t ruin it. It is important to keep in mind that having a treat here and there is actually an important part of the process, you just can’t have it here, there and everywhere. Of course, keeping it to a minimum is key, but you don’t need to keep it to nothing at all.

5. Set Your Environment Up for Success

The people, the places and the things around you are paramount to your success. The food you bring into your kitchen, the people at your office, and the places you eat are going to impact how well you will you do. So, if you want to stick to a healthy diet, it is vital that you pay attention to the things you are in control of and take control of them. You are in control of the food that goes into your grocery cart. You are in control of the food that comes into your house. You are in control of what you pack for lunch. You are in control of what you order at a restaurant. And you are in control of what you put in your mouth.  Consider the people, the places, and the things that may make it more difficult for you to stick to a healthy diet at times and create a plan of attack. Don’t play the blame game, take charge, take control, and make your health a priority.

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Change is hard, learning is awkward, and trying new things is uncomfortable, but if you can accept that and work through it, things are going to be a whole lot more comfortable on the other end.

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6. Don’t Forget to Mix Things Up

Oatmeal for breakfast, salad for lunch, and chicken for dinner is a great choice but that can only last for so long before it gets boring. Yes, keeping things simple at the beginning is helpful for consistency, and there is nothing wrong with eating the same thing over and over if that works for you, however, the moment you start to get bored it is important that you mix things up. Food is supposed to be fun, and there are a million different recipes and ways of cooking that will keep things fun and help you stick to a healthy diet. Get creative, experiment and don’t be afraid to try new things. You may not like all of them, and that’s totally ok, but the more tools you can add to your toolkit the easier it will be to keep things going for the long term.

7. Get Comfortable with Being Uncomfortable

Sticking to a healthy diet can get ugly at times. You may get angry at times, you may get frustrated at times, and guess what, that’s great. Change is uncomfortable, but you need to go through that uncomfortable change to get comfortable on the other end. You are going to say no to things you love, but you are going to find new things you love. You are going to eat things you may not thoroughly enjoy, but you are going to find new foods you enjoy. You are going to miss out on activities you like, but you are going to find new activities you like. If you are comfortable never cooking, snacking on cookies, and watching your favourite TV shows after work, it is going to be uncomfortable for you to start cooking your meals, snacking on carrots, and going to the gym after work, but it is going to be worth it. You need to get out of your own way and be willing to work. Change is hard, learning is awkward, and trying new things is uncomfortable, but if you can accept that and work through it, things are going to be a whole lot more comfortable on the other end.

8. Create a Support System

Sticking to a healthy diet when you are the only one in your environment trying to do so is hard. Can it be done? Of course, but it is a heck of a lot easier when you’ve got people around you supporting you. Maybe it’s a co-worker, maybe it’s a friend, or maybe it’s a family member, but if you can find someone to join your team it’s going to make the journey a whole lot more fun. Having someone to talk to will help you troubleshoot the hard times and celebrate the good times. You don’t need to shout it from the rooftops, but having a handful of people who are on the same page as you will make things a whole lot easier.

9. Thinks About What Motivates You

In my opinion, eating well is not a choice, it is a necessity. Taking care of yourself and your body is the most basic and fundamental form of self-care, unfortunately, not everyone sees it this way. We are all different, have different values and different priorities, and are motivated by different things. They are not right or wrong, they are simply different. However, in order to do anything, not only stick to a healthy diet, you need a reason to do so. Some people are motivated by weight, some people are motivated by energy, some people are motivated by digestive issues, some people are motivated by the environment, and some people are motivated by family. Regardless, it is important that you consider why you are doing this in the first place. You may have one reason or you may have 10 reasons, but you need to find a reason. It may not be the same reason forever, in fact, it is good if it changes, but in order to stick to a healthy diet and continue to eat well for the long term you need to understand the reasons that are important to you.

Although many people worry about what to eat when they are on the road or traveling, it’s actually quite simple. In fact, it doesn’t matter if you are at a gas station, a coffee shop, or a fast-food restaurant, there is always a healthy option. So, whether you are at the airport or at a work event, here are simple tips to eat healthy no matter where you go.

 The first thing that I want to address, and say loud and clear, is that just because you are eating outside of the four walls of your house does not mean that things need to fall apart. In truth, you can find healthy options just about anywhere you go, you just need to look for them. It doesn’t matter if you are in an airport or on a road trip, the same rule always applies; focus on real food. That means looking for vegetables, fruit, protein, whole grains, beans, lentils, nuts, and seeds. You may not end up eating the most exciting or elaborate meal, but sometimes you just need to eat like it’s your job and save the fun stuff for another time.

How to Eat Healthy Anywhere

I’ve already shared some healthy tips for dining out and some tips for eating healthy when you’re busy, so these are just some extra tips to help you find a healthy meal wherever you go.

Airports

Contrary to popular belief, airports are actually a very easy place to eat healthy. Of course, as with any public space, there are lots of fast food spots, but there are also lots of sit-down restaurants, coffee shops, and convenience shops that will offer lots of whole food options. My top tip at an airport? Once you get to your gate do a little walk around and check out all of the options around you before you commit to anything. Scout out all of the different places, consider all of your menu options, and then you can make the best choice. It may take 5 minutes (at most), but it’s well worth the time to find the best travel snacks.

Gas Stations

While gas stations are not known for their fresh food delicacies, it is becoming increasingly easy to find healthy options at gas stations, especially larger chains. Many gas stations now have small fresh food fridges where they carry things like fruit, cheese, boiled eggs, and sandwiches. You may not find a full meal, but a combination of an apple, a piece of cheese, a boiled egg, and a pack of nuts can help to create a balanced meal while keeping things as close to real food as possible.

Dinner Parties

When someone invites you to their house, the last thing you want to do is be rude, but the truth is you don’t have to. While you may not be in control of what is being served for dinner, you are always in control of what you put in your mouth. Focus on the healthiest food on your plate first and save the other stuff for last. If there is something you really don’t want to eat, just politely decline it but don’t make a big deal about it. You don’t need to explain yourself or give a long-winded story as to why you don’t want to eat it, just say “no, thank you” or “I’m full right now, thanks”, and move on. If you make a big about it, it will be a big deal to everyone else, but if you don’t, they likely won’t even notice.

Fast Food Restaurants

Fast food restaurants have come a long way in the past number of years, and although my first recommendation would be to avoid them altogether, if you do find yourself at one it’s actually quite easy to find a decent meal. Most fast found chains now offer salads with protein, no, it may not be the most perfect salad ever, but it is still a great way to get a lot of veggies in one go. Plus, don’t be shy to customize your order and ask to omit the cheese or ask for dressing on the side so you can control things a little bit more. In addition to salads, you can order a burger but ask for it “protein-style” or in a lettuce wrap instead of a bun. I would actually argue that the quality of the bun and the toppings on the burger are worse than the actual burger itself, so if you can control those two things you will be a step ahead.

Coffee Shops

Although coffee shops are mostly known for baked foods, many also offer simple items like oatmeal or yogurt. In most cases, the most unhealthy part of coffee shops is not actually the food, but the coffee itself. Once you start ordering flavored coffees with syrups, whipped cream, and sprinkles, things can start to get dangerous. Instead, try and keep things simple with regular coffee, plain lattes, cappuccinos, and teas, because those flavored coffee drinks are more milkshakes than actual coffee.

Work Events

Whether it’s a client dinner or conference, going in prepared and keeping things simple is the best way to get through a work event. If you are going to a client dinner, look up the menu before you go so you are not tempted in the moment or by what other people order. If you are at a conference or work function, try to bring something with you just in case; fruit, nuts, or something small you can pack in your bag. I would also recommend scouting out what restaurants or options might be located around the venue so you can pop out and grab something quickly during a break. If you are being fed on location, scan the buffet options and look for vegetables and protein. You may have to pick something apart or make some adjustments, but there is likely an option there that will work.

Grocery Stores

If you are on the road and sick and tired of eating at restaurants, hit up a grocery store and see what you can find. I’m not suggesting that you buy groceries and start cooking your own meals, but a lot of grocery stores have deli counters with pre-made options or fridges with grab-and-go meals. This is also a great place to buy simple items like fruit, veggies, nuts, or bars that you can use at a later date.

The Bottom Line

I can assure you that no matter where you are, there is always a half-decent healthy option, you just need to look for it. It may take a little more time or a little customization, but it can be done. Just focus on looking for vegetables, fruit, protein, whole grains, beans, lentils, nuts, and seeds, and you will do just fine.

Sourdough is hands down the healthiest type of bread. Made with only three ingredients; flour, water, and salt, sourdough is simple and natural, the way bread should be. However, with the rise in popularity of sourdough, and all of its health benefits, food companies, and grocery stores are jumping on the bandwagon, unfortunately, more and more fake sourdoughs are popping up in grocery stores, and consumers are being tricked into thinking they are getting the real deal. So, let’s discuss these clever marketing tactics, so you know how to spot a fake sourdough, and what to look for instead.

What is real sourdough bread?

Real sourdough bread is a work of art. It takes time, patience, and lots of love. Real sourdough is made by slowly fermenting flour, water, and salt, to create a sourdough starter, or natural leaven, which is then used to make the dough rise. The initial sourdough starter is then kept alive through ongoing feedings for the purpose of leavening additional bread dough in an ongoing manner, and it is the actual process of natural leavening with wild yeast that defines a loaf as sourdough. This is a lengthy multi-stage process that takes days to complete but produces the most natural (and delicious) form of bread.

However, because there is no legal definition of sourdough, there is nothing to stop manufacturers from selling substandard products. Despite the fact that traditional sourdough ingredients are flour, water, and salt, many store-bought versions include added yeast, ascorbic acid, vinegar, and oil. So, although many grocery stores may carry bread labeled “sourdough”, more often than not they are in fact fake sourdough. Real sourdough takes time and large food manufacturers don’t have this time so they will take shortcuts to create products faster and at a cheaper price. Real authentic sourdough costs more than a standard loaf of processed bread, because of the time, effort, and quality ingredients it takes to create it.

How to Spot a Fake Sourdough

The good news is, spotting a fake sourdough is not as complicated as it may seem. In fact, with a little know-how you can easily identify the real deal from the imposters, so here are some of the important things to look for when you are trying to differentiate sourdough from “sourfaux”.

• Includes Simple Ingredients: Real sourdough will only contain three ingredients; flour, water, and salt. On a label, this can include flour, water, salt, and “culture” or “starter” which refers to the natural leaven used to make the bread rise, however, the ingredients should not include anything else.
• Does Not Include Yeast: If you see yeast listed as an ingredient in sourdough, you can be sure that it is not an authentic sourdough. The yeast used in modern baking is a processed food that does not allow for the natural fermentation of the grains, which is what gives sourdough bread its beneficial health properties.
• No Sweetener: Real sourdough does not require any sugar or sweetener to activate the yeast because it uses a natural fermentation process. So, if a sweetener is listed, you can be sure that it is not real sourdough.
• Expires Quickly: It is important to keep in mind that real food goes bad, and sourdough is real food. Therefore, if your sourdough has an expiry date that is weeks or months away, you can be sure it is not an authentic sourdough.

The Bottom Line

The best way to determine if sourdough is real or fake is to read the ingredients. In most cases, you won’t find real sourdough at a grocery store or local supermarket. Big box chains just don’t take the time or have the skills to create and sell authentic sourdough. If you want the real deal, which you should, look for a local bakery, specialty shop, or farmers’ market that specialized in authentic sourdough. Although it may seem like a headache, I can assure you it is well worth the time, cost, and effort to get the real deal.