Practical Nutrition Tips for Busy Lifestyles

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The fast-paced, hectic climate of today’s world makes it difficult for many of us to find the time to eat properly. Instead of spending the time necessary to prepare healthy meals, we find ourselves grabbing McBreakfasts, candy bars out of vending machines, and roast beef sandwiches from the late night drive-thru.

Such choices don’t come without a price, though. Over time, they have a very negative impact on our health, as well as on our ability to perform our best. Here’s a collection of tips to help you “get your eat on” in a healthy and inexpensive manner without having to devote hours of your day to food preparation:

At Home:

• Start off your mornings with a blender shake consisting of dry oats, a protein powder blend, and some healthy fats like walnuts or flaxseed oil. Prepare the shake “dry” at night by putting all the ingredients in a Tupperware container. In the morning, all you’ll have to do is put some ice and water in the blender, dump in the contents of the container, and blend for about thirty seconds. This way, you can prepare and consume your first meal of the day in just a few minutes.

• Prepare all your meals on one day of the week. Choose a day when
you're not very busy, like Sunday, to cook all your meats, vegetables,
rice, etc. Divide what you prepare into meals you can freeze in separate containers,
then each night before you go to bed take out what you need for the
following day and let it thaw overnight in the fridge. This might sound
like a lot of work at first, but after a couple of weeks it will become
part of your regular routine.

On the Road:

Keep your car and office stocked with items like tuna pouches,
a sleeve of rice cakes, bottled water, some protein meal replacement
packets, canisters of nuts, etc…

• Didn't pack any food?  Stop at a supermarket instead of a fast
food joint. Most supermarkets have salad bars, sushi, and other healthy
options.

• Most fast food restaurants now offer a healthy menu; choose
items like chicken salads, chicken wraps, baked potatoes, etc.
Deli-style fast food restaurants where you can get a turkey or chicken
sub on whole wheat bread would be another good option.

In the Office:

• Pack a lunch. Not only will this save you money, but you’ll also have complete control over what you eat each day.

• At a business lunch?  Most restaurants should have a healthy
choice like a chicken salad (skip the dressing) or a piece of fish or
baked/broiled chicken with some steamed vegetables.  Ask to have any
sauces or condiments put on the side.

• Not enough time for a meal at work? Keep a couple of pre-made
protein shakes (a couple of scoops of protein powder, some oats, and some
calorie-free sweetener) in plastic shaker bottles at your desk or in
your toolbox. In less than thirty seconds, you can add water and consume the
entire "meal.” These emergency meals will also come in handy if you ever
have to work an extra long shift and don't have anything else prepared.

The first step to success is making a firm commitment to a healthy diet. Once that’s done, solutions with arise on their own. With a little bit of planning and determination, even the busiest schedule will be no obstacle to sound nutrition.

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