March is National Nutrition Month, and this year the theme is all about fuel for our future. Food choices impact more than our physical longevity. The food we purchase has the potential to significantly harm or help our planet, influencing the life expectancy of the environment we leave for future generations.
Over the years at Well Balanced Nutrition, we have promoted healthy eating and lifestyle habits that promote a healthy mind, body, and environment. These practices include eating local, buying seasonal foods, cart-smart options, and more! However, there is one food group that we particularly love because it not only promotes a long healthy life but it also supports a prosperous planet. That food group is… LEGUMES!
What are legumes?
Legumes are a family of plants that includes beans, lentils, peas, and chickpeas. They have been a staple food in many cultures for centuries and are known for their nutritional value. Recent research has shown that legumes may also have a role in promoting longevity.
What is longevity?
Longevity, or the ability to live a long and healthy life, is influenced by many factors, including genetics, lifestyle, and diet. The Mediterranean diet, rich in legumes, has been associated with lower rates of chronic diseases and longer life expectancy.
How do legumes promote a long healthy life?
Here are some ways in which legumes promote longevity:
Rich in nutrients: Legumes are a good source of protein, fiber, vitamins, and minerals, such as folate, iron, and potassium. These nutrients are essential for maintaining a healthy body and preventing chronic diseases.
Lowers the risk of chronic diseases: Legumes have been shown to reduce the risk of chronic diseases, such as heart disease, diabetes, and cancer. This is due to their high fiber content, which helps regulate blood sugar and cholesterol levels.
Reduces inflammation: Chronic inflammation is a risk factor for many age-related diseases, such as arthritis, Alzheimer’s, and cancer. Legumes contain antioxidants and anti-inflammatory compounds that help reduce inflammation in the body.
Helps maintain a healthy weight: Legumes are low in fat and high in fiber, which helps keep you feeling full and satisfied. Eating legumes can help you maintain a healthy weight, which is associated with a longer lifespan.
Improves gut health: Legumes contain prebiotics, food for the beneficial bacteria in your gut. A healthy gut microbiome is essential for overall health and may play a role in longevity.
Sustainable food source: Legumes are an environmentally sustainable food source, as they require less water and fertilizers than other crops. Choosing legumes over meat as a protein source can also help reduce greenhouse gas emissions and support sustainable agriculture.
Now you can understand why we’re hooked on legumes! They are a nutritious and environmentally friendly food source that can help promote longevity. Including various legumes in your diet can provide numerous health benefits and may help you live a longer and healthier life.
The start of the new year is full of hopeful chatter about new health goals and routines. However, we know how hard it can be to form new habits when you are still recovering from a busy holiday season. Time is often the barrier, not a lack of desire to make good choices. Recently this was confirmed when we asked our tribe, what is the biggest wellness challenge you are facing? And the most popular answer was: finding time for self-care.
Before we dive into what self-care is and the simple ways anyone can incorporate it into their life, I want to stress what self-care is not. When people think about the term self-care they often mistake it for selfishness or self-indulgence. Wellness marketing promotes self-care in the form of fancy products or services often targeted to burned out moms, overworked individuals, and confused consumers. Businesses see our deepest pains and frustrations and use them to sell us their product as the solution. Many of these products and services have really great advertising that make us believe it could really be the answer. However, more often than not, it’s a waste of money or a band-aid covering up a deeper issue.
So, what is self-care?
I recently stumbled upon a study in BMC Palliative Care and fell in love with their definition. The article described self-care as “the self-initiated behavior that people choose to incorporate to promote good health and general well-being.” The words “self-initiated” made this stand out among any other description I’ve read. What this means is that self-care is based on what you need, and you get to decide when to practice it. Self-care looks different for everyone; for some it may be a skincare routine before bed, for others it may be a 5 minute meditation before starting the day, or eating healthy and moving their bodies regularly. All that matters is that the practice is on your terms and it’s something you do intentionally that brings you joy. When introducing self-care into your routine, remember to check in with your expectations, take some time to think about what you have the time and energy for, and know every little bit counts.
How do I make the time?
Now that we’ve covered what self-care is and is not, let’s discuss how you can make the time to incorporate it. At Well Balanced we understand there are some seasons of life where time is limited. That’s why we developed the tips below to help you sprinkle in self-care wherever and whenever possible.
Ways to add in self-care:
Time blocking. It may feel silly at first, but setting aside time or making an appointment with yourself can help guarantee you are prioritizing your needs. Have 10 minutes between meetings? Block that time so you can spend those few moments doing something for yourself.
Microbreaks. Taking 5-10 minutes to step away from your desk can help boost energy levels, decrease fatigue, and increase self-care. Get up and drink a glass of water, walk to the mailbox, or listen to your favorite song. Small breaks are a great way to add in self-care without having to rearrange your schedule.
Check in with yourself. Taking a moment to ask yourself, “What do I need right now?” or “How can I support myself today?” creates the space for you to recognize and support your needs. Whatever it is, make sure you find time to incorporate it in small amounts during the day.
Unwind after the day. Whether it’s a walk around the neighborhood, listening to a podcast on the commute home, or watching the sunset from your window, having an activity to transition into the evening is a great way to let go of the day while tending to yourself.
Plan something to look forward to. Having something fun or relaxing planned is not only motivating, but it also allows you to set aside time to do things that bring you happiness. It can be as simple as catching up on a TV show after the kids go to bed, or it can be something more involved like a weekend getaway. Doing the things you enjoy, no matter what it looks like, is a wonderful form of self-care.
Set and keep boundaries. Sometimes the ultimate self-care is drawing a line between what is ok and not okay. Whether that relates to how many things you are willing to put on your calendar, how much you respond to emails after hours, or how many activities your kids can be involved in. Those conversations can be difficult but worthwhile when they protect your wellbeing.
Self-care in seconds: If you are on a strict time crunch, look no further because here are some suggestions that can help you take care of yourself without having to sacrifice time.
Deep breathing for 30-60 seconds. Take a few moments to focus only on your breath, deeply breathing in and out for as long as you need. Breathwork can help regulate blood pressure, calm the nervous system, and recenter your focus, promoting small moments of self-care.
The 20/20/20 strategy. This tool can be a great way to add in microbreaks or moments of self-care throughout the day. Stop every 20 minutes to focus on an object 20 feet away for 20 seconds before returning to close up viewing. This will help prevent eye strain and allow you to reset in the midst of a busy day.
Check-in with your body. Pay attention to your physical sensations, relax your shoulders, unclench your jaw, adjust your posture, and maybe stretch for a moment. Releasing the tension in your body is a simple yet effective way to care for yourself.
The 54321 practice. Focus on 5 things you see, 4 things you can touch, 3 things you hear, 2 things you can smell, and 1 thing you can taste. This will help bring you into the present moment and tend to yourself for a few brief moments.
Hug it out. If you have a friend, coworker, child, or loved one around then a brief embrace might be a great way to show love to yourself and another person, while receiving love in return.
Self-care does not need to be a drawn out process or costly activity. It can be done in seconds and practiced anywhere, at any time. It is accessible to everyone and essential for overall health and wellbeing. If you are interested in learning more about self-care or need more guidance on how to incorporate it into your life, we encourage you to reach out to one of our coaches. In the meantime, remember to take care of yourself the way you care for others!
New year, NOT new you. A change in the calendar year does not mean you have to change who you are. Quite often New Year’s resolutions make us feel we are not good enough the way we are.
That’s why we’re here to tell you that you are worthy just as you are right now.
At Well Balanced we believe that resolutions can start at any time since each new day is a fresh start. However, if you like setting new goals in the new year we are here to help! Below are red flags to look for and simple tips for creating a plan that fits your needs.
Resolution Red Flags
Restrictive Whether it is a diet or lifestyle change, if it restricts aspects of your life or foods that you enjoy, then it will likely be hard to maintain. Not to mention it is not healthy to cut out food groups, dramatically reduce calories, or withold things we love. Instead of cutting things out, focus on balance or adding in healthier foods and habits.
Costly Resolutions do not need to break the bank. In fact, many life changing shifts are free. For example, adding in a meditation or gratitude practice costs you nothing financially, but gives you priceless mental gains.
Shaming If a resolution includes negative words that make you feel less than or guilty, then it may be beneficial to rethink or reframe it. Instead of telling yourself to “stop” a certain behavior, ask what you can add in or change. Words matter, so make sure your goals have a positive ring to them.
All or nothing When making changes, it is important they’re flexible and realistic. If you have to completely stop a behavior or cut out a certain food altogether, then it is not sustainable in the long run. Focusing on small reductions or taking baby steps towards cutting something out will actually make the change more sustainable.
Tips for a Well Balanced Resolution
Have a list of values Before setting goals or coming up with your resolution, write down your core values. Setting goals for goals sake is not always beneficial, whereas goals aligned with your values will help you stay connected to yourself and what matters most to you, making it easier to stick to them. If you need help identifying your values, we recommend starting with Brene Brown’s core values exercise.
Make them SMART SMART goals are those that are specific, measurable, attainable, realistic, and time-bound. The more specified the goal or resolution, the better. For example, rather than saying “I want to workout more in the new year” make it SMART by saying “I will go to the gym 3 times a week for the next 3 months and use a workout plan.” When you specify what exactly you are going to do and put time limits around the goal, you are more likely to follow through.
Visualize obstacles When setting goals, it is important to visualize possible roadblocks in order to equip yourself with the tools to overcome them. When you imagine possible challenges, you weaken the element of surprise and make it easier to stick to a new habit.
Remember: consistency over perfection Resolutions are not about perfecting a certain aspect of you or your life, rather they are about growth and evolution. So when it comes to your goals, remember it is more important (and beneficial) to do something consistently rather than perfectly. The more often you participate in a behavior or do something routinely, the more likely it’ll become a habit.
If you’re not sure how to get started, be sure to book a complimentary coaching call with one of our friendly dietitians at Well Balanced Nutrition!
During the season of giving to others, you deserve something special too. And there is no better gift than the one you give yourself. Besides, the transition into the new year is the perfect time to treat yourself to something that’ll make it even better. If you’re thinking, “What am I supposed to get myself?”, don’t worry, because you’re in the right place. We have waited all year to share some of our favorite things that make Well Balanced living easier.
For the meal planner: A weekly meal planning notepad This notepad allows you to write all your meals in one place while also serving as a grocery list
For the cook: A veggie chopper/spiralizer Save time in the kitchen with this awesome kitchen tool that serves as a veggie chopper, dicer, and spiralizer.
For the egg lover: DASH rapid egg cooker This contraption not only makes poached, hard-boiled, and scrambled eggs, but it also can be used for omelets! Bonus: it comes in cute colors
For those who don’t have much time to cook- A slow cooker If time is limited, a slow cooker may be what you need. It can provide a wide variety of meals without the hassle of prep and kitchen clean up. Plus, slow cooker meals can easily provide a week’s worth of lunch or dinners.
For the environmentally conscious: Stashers Plastic bags are so 2022. Leave the unnecessary waste behind and invest in reusable silicone storage bags. They’re great for snacks, lunches, traveling, and even safe in the freezer, dishwasher, and microwave.
For those with trouble sleeping: Sleep headphones If you toss and turn at night, have trouble falling or staying asleep, or simply dislike bulky headphones then this is the gift for you. It is a headband that contains bluetooth speakers making it perfect for sleeping (or exercising).
For the coffee/tea lover: Pressure activated mug warmer Do you love to sip on something warm throughout the day but get sick of several trips to the microwave? If you said yes, then this gift is what you need. This mug warmer is the perfect addition to your desk, assuring your beverages stay warm all day long.
For those that don’t drink enough water- 64 oz. motivational water bottle Ditch dehydration with this awesome water bottle that reminds you when to drink. Not only is it motivational, it also provides your daily water needs.
For the busy bee- Home gym equipment Don’t sweat it if a gym membership isn’t in the cards, this home workout set has enough gear to keep you fit without the weights..
For those interested in learning more about nutrition- A clarity call with one of our coaches If you are wanting a friendly guide to walk with you on your health and wellness journey, then it might be time to chat with one of the Well Balanced coaches. Click here to book your complimentary clarity call.
Quick bread makes a festive, fun, and sweet treat to bring to the holiday party, a gift to your loved ones, or something to enjoy with your family. This recipe features nutritious sweet potato, fresh cranberries, rosemary, and toasted pecans to give it a nice flavor. Why not make this sweet treat this holiday season?
This quick sweet potato bread makes a festive treat to bring to a holiday party or give as a gift. It features sweet potato and fresh cranberries, as well as candied rosemary and toasted pecans to add a lovely pop of flavor. Share it with family and friends!
Course Baked Goods
Cuisine baked goods
Author Christy Quirk, MS, RD, LDN
Ingredients
12ozsweet potatoroasted
1tspkosher salt
3/4teaspoonground cinnamon
1/4teaspoonground nutmeg
1/4tspground cardamom
1 1/2teaspoonbaking powder
1/2teaspoonbaking soda
1cupcanola oil
2/3cupgranulated sugar
1/3cupbrown sugar, packed
3large eggs
1 2/4cupall-purpose flour
8ozfresh cranberries
4ozpieces pecan
4sprigs rosemary
Instructions
Roast sweet potato at 400 degrees F, until tender. Cool, peel and set aside.
Place fresh rosemary sprigs, in simple syrup, for at least 10 minutes or overnight. Remove sprigs from syrup, coat in granulated sugar and dry for at least 10 minutes. *Dry these in your pre-heated oven and they’ll break up nicely as you prepare the pans of batter.
4 sprigs rosemary
Lightly toast the pecans and set aside.
Mash the sweet potato in a large bowl, then add kosher salt, ground cinnamon, ground nutmeg, ground cardamom, baking soda, baking powder, canola oil, granulated sugar, brown sugar and eggs. Whisk till well combined.
1 tsp kosher salt, 3/4 teaspoon ground cinnamon, 1/4 teaspoon ground nutmeg, 1/4 tsp ground cardamom, 1 cup canola oil, 2/3 cup granulated sugar, 1/3 cup brown sugar, packed, 3 large eggs
Gently stir in the flour, then 3 oz of the pecans and the fresh cranberries.
1 2/4 cup all-purpose flour
Pour batter into greased loaf pans, then top with the remaining pecans and the candied rosemary (strip the stems and discard these).
Bake at 350 degrees F. ~35 minutes for mini loaves and ~1h5m for 8×4 loaves.
As the autumn season rolls in with its warm golden glow and fresh fall air, one cannot help but get excited for vibrant colors on treetops and succulent seasonal flavors. At Well Balanced, we welcome the changing of seasons with open arms as they bring fresh, delicious seasonal foods. To celebrate this transition into the last few months of the year and pay homage to the diverse nutrients this season provides, we’re dedicating October to Mother Earth and focusing on all the ways we can keep her thriving.
Although there are numerous ways to help keep the planet safe and healthy, we are going to focus on what we love most: food. That’s right, food and the environment are closely related. There is even a fun term for people that eat foods close to home. According to the Oxford Languages online dictionary, a locavore is a person whose diet consists only or primarily of locally grown or produced food.
What are the benefits of being a locavore?
It fosters a healthy environment. Local foods found at farmer’s markets, produce stands, or in the local food section of your grocery store do not have to travel long distances, which reduces greenhouse gas emissions and carbon footprints.
It contributes to and supports the local economy. This, in turn, helps support local farmers and agriculture. This has never been more important, as the 2022 Farm Sector Income report forecasted a $20 billion increase in farm production costs and a $15.5 billion decrease in government subsidies.
Local foods may have higher nutrient content, as local produce has a shorter time between harvest and when it is consumed. Foods that travel longer distances may lose some of their nutritional value during long periods of transportation through their aging process.
Local foods are seasonal foods. Eating seasonally benefits the environment by promoting more sustainable agriculture and consumption patterns.
If you’ve followed along this year, you probably noticed we have some recurring themes with our cooking demonstrations. We love plant-forward meals that are easy to prepare and, of course, friendly on the budget.
Today I want to tie in eco-friendly or sustainable. You may think, hey, we’re already in that neighborhood, but we want to take that one step further. We’ve encouraged
mostly plants
local foods
in season foods
In addition, there are more specific food choices we can make, like, lentils, which belong to the pulse family. They are nitrogen fixers.
So not only are they easy, tasty protein, but they improve the soil in which they’re grown. Another choice is mushrooms; these can grow on logs, and they can grow on compost. They require very little water and very little space. So not only are they tasty, but they give us lots of vitamins and minerals. There are others on this list of eco-friendly foods, but we’ll focus today on those two. They are the stars of this burger.
You may notice that the recipe tells you to portion these burgers and bake them in the oven, but I like a little extra texture, so I’ve chosen to sear them on the cast iron skillet and then cook them until they’re the right firm.
Part of the frustration around nutrition is that we read the ideas and theories of so many different influencers, bloggers, physicians, and nutritionists on every corner of the web. In addition, we see catchy and misleading advertisements trying to get our attention and money. And to top it all off, the news headlines tend to share just a snippet of the latest research studies in a way that can have us questioning what we once knew to be true. This all makes it seem like nutrition science is useless and nobody is right!
Before you throw your hands in the air and give up, listen to what Dr. Chaney has to say. Dr. Chaney is a retired professor of human metabolism who knows a thing or two about the scientific method. He is passionate about helping consumers think more like scientists so we can make sense of the latest news in nutrition and spot the hype.
In his book, Slaying the Food Myths, he writes in detail about how to do this, but I’d like to share some highlights with you here.
How to think like a scientist
First, look at the totality of available research.
You can find a study or two that proves just about anything. This makes it easy for people to cherry-pick one or two research studies that support their theory and disregard the other studies that may disprove it. A good scientist will look at all the research and consider what the majority of high-quality studies show. Never base your opinion on a single study, rather look at the “weight of available evidence.”
Secondly, know that all studies have flaws.
No study is perfect. Some are better than others, but they all will have limitations. Sometimes the study is too short. Sometimes it has confounding variables (unexpected things that influence the outcome.) Sometimes the sample size is too small or not a good representative of the entire population. Because of this, there is no none perfect clinical study that proves or disproves a hypothesis. That’s why it is essential to look at several studies and understand what types of studies are available.
Understand the different types and phases of scientific research.
Third – The art of scientific discovery has different phases; first, we test a theory in the lab. If it shows promising results, then we try the theory on animals. Lastly, we see if it relates to humans. Many new and exciting research that makes the news headlines are done on animals. That is a factor we need to consider when hearing new research snippets. Unfortunately, only 1/10 of animal studies work out to also be accurate/helpful for humans.
Much of what we know about diets and health is from association studies. While these have provided many valuable insights, they have significant weaknesses. Association studies can’t prove a cause-and-effect relationship. They also can’t indeed account for all the possible unintended associations that may have influenced the outcome. For example, if you look at diet soda intake and weight, you may find that those who drink diet sodas are overweight. Is there a positive association because diet sodas cause weight gain, or is it because those who are overweight tend to drink more diet sodas to lose weight or control calorie intake?
The gold standard for research is a double-blind intervention study, where participants are randomized into a control and intervention group without the researchers or the participants knowing which group they are in. But unfortunately, this type of research is nearly impossible to conduct when the intervention is diet. So we must understand the limitations of what we know from association studies around diets.
Take into consideration individual variability.
Lastly, although we can gain a lot of good information from research studies, we must remember that we are all different, and dietary results may vary vastly. Research studies report the average response to a particular diet or food. However, if you look at each individual in studies, you’ll see that a specific food or diet works well for some study participants and doesn’t work at all for others. Consider this your reminder to pay attention to how your body responds to foods and dietary patterns and trust what it tells you.
Save some time
If you rather save time and find a trusted resource: check out Dr. Chaney’s books and his blog. You can also check out the conversations between the Health Geeks and Dr. Chaney on the podcast. Lastly, your friendly dietitians can help you make sense of the hype and point you in the right direction to meet your health and wellness goals. Book a free clarity call today.
Do you know your metabolism well? Maybe you wish you could speed up your metabolism. There are plenty of gimmicks and so-called solutions out there promising to boost your metabolism and get you FAST results. But what does that really mean? Are we able to “BOOST” our metabolism? Do we need a fast metabolism? Dr. Jade Teta, the author of Next Level Metabolism, says no. we don’t. Instead, we need a flexible metabolism. Here’s what you need to know in order to better understand the metabolism and keep it flexible.
What is metabolism?
Metabolism is the process of turning food into energy. It is a sum of complex chemical reactions that take place within our cells. The energy generated from these reactions is needed for bodily functions that keep us alive. Even if we are lying still, not moving a muscle, we need a good amount of energy for our lungs to breathe, our liver to function, our brain to think, and so on.
The rate at which we use energy is called the metabolic rate.
The total energy we use at rest is called the basal metabolic rate (BMR).
Beyond using energy at rest, we require energy for all movement (walking, activities, exercise) and digestion (the thermic effect of food.)
Any easy way to think about metabolism
Jade starts his book, Next Level Metabolism, with a great analogy. He says we can think about metabolism as a barometer and thermostat. It’s always changing in response to the conditions to which it’s exposed. Much like your thermostat in your house when it is set to 70 degrees, it is constantly striving to maintain that temperature and, to do so, makes adjustments based on what it is sensing in the environment. Your metabolism does the same to maintain balance. It is constantly sensing the environment.
What is your metabolism sensing?
The simplest answer is STRESS. Anything that threatens the status quo of your metabolism can be seen as metabolic stress. Doing the following for a prolonged period of time can result in a stressed-out metabolism.
Intense cardio workouts
Psychological stress (lots of cortisol)
Calorie Restriction/Dieting
Dieting = Stress On Your Metabolism
It’s no wonder, then, that when you are on a diet, your metabolism fights back with all its might to fix the problem. It senses that something is wrong and focuses on helping you survive this stress. Typically by signaling you to move less or eat more. Dr. Jade Teta uses a rubberband to explain this. When we go on a diet that has us exercising more and eating less, it’s like pulling on a rubberband so far that it snaps back, often overcorrecting itself. He goes on to explain that we can look for certain signals that indicate the metabolism is under stress.
How do you know when your metabolism is under stress?
When the following is out of check, the metabolism is likely under stress:
Sleep
Hunger
Mood
Energy
Cravings
Exercise performance and recovery
Digestion
Libido
Menses
How Do You Support a Healthy Metabolism?
Reducing stress (both mentally and physically) can support a healthy, flexible metabolism. Stress-reducing activities like walking at a comfortable pace, deep breathing, yoga (with a focus on breath work), meditation, tapping, getting a good night’s sleep, and so forth may be far more beneficial than hitting the gym for that 1-hour cardio session.
Monitor your hunger, cravings, mood, energy level, and so forth for any major disruptions. These will provide feedback that you’ve pulled the rubberband too far. Instead of intense workouts coupled with way too few calories, try…
A) eating enough to fuel your workouts
or
B) swapping out the intense workouts for more relaxing movements/walking while eating a reasonable amount.
Want to explore this topic further?
Tune into the Health Geeks Book Club Podcast, where Eleanor Russell and I (Kristen Norton) share many more tidbits we learned from reading Next Level Metabolism.
Whether you’re getting readjusted to having your kiddos back in school, feeling the demands of those extracurriculars, starting classes, or getting back into the swing of things as the school year ramps up, it can feel like a juggling act to stick to your nutrition or wellness goals.
The start of this new season is the best time to revisit and renew your health and wellness goals! Below you’ll find plenty of simple and time-saving ways to ensure your nutrition gets an A+.
Nutrition Tips for Meal Planning
Recipe note cards. It’s an oldie but a goodie (or new to you!), write down a few family favorite recipes on note cards and keep them somewhere accessible. When it comes time to plan out the week’s meals and create the grocery list, you’ll already have a stash of recipes you know everyone enjoys.
Opt for frozen produce. These days numerous different items are equally convenient and nutritious. Most grocery stores sell frozen bags of veggies that can easily be popped into the microwave. This is an excellent option for lunches when there is not enough time to cook ahead. The steamed veggies can easily be paired with leftovers or a protein of your choice. (Tip: top the veggies with your favorite dressing or sauce to add some extra flavor)
Make a little extra. If time allows, when preparing dinner, cook an extra chicken breast or serving of that meal, that way, you’ll have something already made to eat with the steamed veggies. This cuts back on cooking time the next day and provides an easy meal without the stress.
One pot meals. If you have a slow cooker or instant pot, one-pot meals such as chili or stew can make dinner less of a hassle. The slow cooker can also be used to cook a side dish ahead of time, such as cabbage, carrots, or potatoes. It can be as easy as throwing the ingredients in and letting them cook while you tackle the to-do list. For some one-pot slow cooker recipes, click here.
Nutrition Tips if You are On the Go
Keep snacks in the car. There is no shame in the car snack game! If you are spending hours driving each day, keep some items like trail mix, protein bars, jerky, or whole grain crackers in your car.
Pack breakfast AND lunch ahead of time. Not only having your lunch packed and ready to go, but also your breakfast, can set you up for success–especially if you find yourself rushing out the door. Skipping breakfast can often lead to cravings and poor food choices throughout the day. Opt for options like overnight oats, yogurt parfaits, smoothies, or egg bites that can be made the night before and are easy to grab on the way out. Another option is to have things like trail mix, protein bars, protein shakes, and fruit like bananas, apples, or oranges around that way, you can grab a few items and skip the meal prep.
Plan ahead. If your day is booked back to back with meetings or classes, then scheduling in time for mealtime may be helpful. Some of the brilliant members of the Well Balanced Tribe have voiced how putting lunch on their schedule helped them take the time to stop working or studying to eat. Simply looking at the day or week ahead can help you get an idea of when and where you might be able to eat.
