Nutrition when life is really busy
My favorite thing is listening to people tell you how easy it is to eat well, get in your strength training and cardiovascular work, practice self-care, build community, have alone time, and crush it in your career. I always think of these things while I have two kids scream-crying, a dog who just threw up, a school sending a note saying we need art supplies, and I have yet to have a coffee.
If any of this resonates with you, here are a few things that can help dramatically.
First off, you have to understand the heavy-hitter items:
For managing body weight, calories are king.
For feeling better within your body, the quality of what you eat matters hugely.
If you want to reduce cravings, feel full for longer, and maintain some muscle mass (i.e., have the ‘look’ you want), you need to eat a good amount of protein.
Now, let’s establish some guardrails so you can find lasting success. The idea here is to create a focus that is simple and informs your decisions, allowing you to either damage control or have a plan without being a prisoner to a scale or living a monk-like lifestyle.
The 3-2-1 Method:
3 bottles of water per day.
2 different pieces of fruit.
1 big salad with a protein source.
That’s it—some guardrails, some fruit, some veggies, and staying hydrated. Simple.
3 Meals + 2 Snacks: This method is exactly what it sounds like—you eat three meals and two snacks per day.
Some groundwork for success: Meals:
Each meal can fit onto one plate!
½ the plate is made up of veggies.
¼ the plate is made up of protein.
The last ¼ is up to you—these are your carbs and fats!
Some groundwork for success: Snacks:
Each snack fits into one hand.
Each snack is either fruit, veggies, or protein.
Success points: For each alcoholic beverage you plan on having later, omit one snack. If you’re having one drink tonight, replace a snack with your drink. Two drinks tonight? Skip both snacks.