Get Organized
As we head into a holiday weekend, the most difficult thing to do is to try and stay on top of everything in our lives! Trying to manage work, family, friends, shopping, money, time, parties, etc. doesn't seem to leave much room for managing healthy eating & exercise. Pre-planning and organization are key components of feeling in control with our eating. It's important to be organized so we don't feel as overwhelmed. Below are some strategies (inspired by an article in "What's Cooking Magazine” by Kraft) that might be helpful:
1. Stock your pantry. Your possibilities for menus are endless when your pantry is full of options. Don't be caught unprepared.
2. Shop once. One organized trip to the grocery store can provide you with healthy options that can last the whole week. Creating a week of meals can be daunting initially but becomes easier with time. Prepare a list so that you don't forget anything.
3. Double-duty dishes. Jump start your meal for tomorrow by doubling your meal today. Make twice as much and be creative with leftovers. Have meals that overlap – leftovers from a roast chicken can be the base for tomorrow's lunch or dinner.
4. Plan and freeze. Plan ahead and assemble two meals at once – one to eat now and one to freeze for later. Use favourite recipes to fill your freezer with quick homemade dinner options such as chili, soup, and stew.
5. Hands off main dishes. A slow cooker allows you to make home cooked meals without spending hours in the kitchen. Once you master this appliance it will spend more time on your counter than in your cupboard. Nothing is nicer than to come home to the smell of dinner already cooked!
6. Preparation. Prepare/chop/divide fresh vegetables on weekends so that they are easy to grab during the week.
7. Make use of extra time. Use a lunch hour to do banking, pay bills or pick up some quick groceries; this helps us feel less overwhelmed after a long workday.
8. Move more. Build some movement into your day – get off the bus 2 stops sooner; take the stairs to use a washroom on a different floor; do 10 wall pushups – any extra movement can help boost energy and decrease stress.
9. Eat before the party. This time of year, many of us have parties and social events happening constantly. The best thing we can do to prevent feeling "out of control" is to eat a healthy, high-protein snack or meal beforehand. This allows us to feel satisfied before entering a situation with lots of food temptations. You'll be more likely to eat less, and you'll feel more in control throughout the event!
Know that there will always be struggles or "bumps in the road" on this journey toward a healthier you. Anticipate them, plan for them, and organize yourself before they happen. You can ALWAYS get back on track, no matter what. Never lose sight of your short & long-term goals! You CAN and WILL achieve success!
Dr. Doug