Fit-Nic's Handy Hints for Staying on Track During the Week
Fit-Nic’s Handy Hints for Staying on Track During the Week
Do you ever find that the week can get so busy that ‘meal prep’ and cooking breakfast, lunch, dinners and snacks can all start to be placed in the ‘too hard basket?’ Do you sometimes find it easier just to grab something pre-packed or collect take-away? Do you find yourself becoming ‘frustrated’ with yourself as you are struggling to stay on track with your dietary goals? If you answered ‘yes’ to either of these questions, then ‘Fit-Nic’s handy hints for staying on track’ may be of some use to you.
Now you are not expected to complete ALL of these strategies, as drastic change within your lifestyle is just not realistic to maintain. In order to truly ‘change’ your behaviour, you must make something a ‘habit’. We humans are creatures of habit and can sometimes find change difficult to deal with. So before you decide to turn your life upside down and make everything DIFFERENT - DON’T! Choose one or two things to alter within your daily routine and just become accustomed to adjusting to those changes. This is a slow process, but is guaranteed to yield the results you want in the long run.
1. Design a ‘weekly’ dinner plan for you to follow during the week
E.g. - Chicken curry, Thai beef salad, Cauliflower crust pizza, Spinach & Ricotta stuffed Chicken, Pumpkin & Sweet Potato Gnocchi. Recipes for some of these can be found at: http://www.fit-nic.com/#!main-meals/c1b6q
2. Choose a variety of different ‘Grains and Legumes’, cook them up and store them in separate containers in the fridge. These will be used to enhance your lunches.
E.g. - Quinoa, Brown rice, Lentils, Couscous
3. Boil a collection of eggs and store them in the fridge as ‘quick & easy snacks’
4. Purchase ‘vita-weat’ or ‘corn thin’ crackers and store them in the pantry. These are ideal and nutritious snack ideas
5. Chop up carrot and celery sticks and store in small containers for quick and easy snack options.
6. Make your own ‘ricotta cheese’ to keep in the fridge and add to your snacks or lunches. This is both a more nutritious and cost effective alternative to purchasing from the supermarket. Recipe at: http://www.fit-nic.com/#!healthy-snacks/cvmj
7. Purchase a variety of salad ‘bases’ to keep in the fridge
E.g. - Baby spinach, Cos lettuce, carrots, capsicum, mushrooms, shallots, beetroot etc.
8. Spend a small amount of time on the weekend (or on a day convenient for you) cooking a variety of small snacks, which can be thrown together to make lunches for each day, or even add to your evening meals (that way you don’t have to cook as much for dinner).
E.g. - Salmon egg cups, Cauliflower rice or cake, Breakfast bread, Bliss balls and slices, Chicken & vege loaf. Recipe ideas can be found at: http://www.fit-nic.com/#!main-meals/c1b6q
9. Spend a little time in the evening putting your lunch and snacks together for the following day. This will keep you on track and avoid eating unnecessary foods.
E.g. - Morning tea, Lunch, Afternoon tea (3 small meals)
10. Depending on how much time you have in the mornings - You may decide to prepare your breakfast the evening before.
E.g. - Overnight oats, Breakfast smoothie, Pancakes. Recipes at: http://www.fit-nic.com/#!main-meals/c1b6q and http://www.fit-nic.com/#!healthy-snacks/cvmj
11. Most people have a sweet tooth. So spend some time (on your day off, or on weekends) preparing some healthy dessert snacks if you wish. This will help you avoid reaching for desserts that are high in processed sugar and fats. Recipes at: http://www.fit-nic.com/#!clean-desserts/cunx
12. Consider keeping a small container of nuts and seeds in your work/gym bag, work desk or car. If you find yourself feeling peckish, this is a good food item to grab.
13. Drink plenty of water throughout the day. Not only will this make you feel good, it will help you maintain healthy skin and can help you feel full during meal times so you don’t want to over-eat.
14. If your body is telling you that you need something (this is called ‘cravings), listen to it. If you are craving a piece of chocolate, then opt for a square or two of (preferably) dark chocolate. Don’t restrict yourself completely, this will only lead to binging habits later on. You are much better off identifying this need for certain foods and satisfying that craving in small amounts.
15. Maintain ‘variety’ in your diet - This is the key to staying on track in the long term. You avoid getting ‘bored’ with your food and are less likely to choose unhealthy options as snacks.
16. Choose only a few of these strategies to begin with - NOT ALL OF THEM. Some of them may not suit you and that’s fine. Try some of them out, adapt them, find what works for you and embrace it! Maintaining a healthy lifestyle shouldn’t feel like a chore at all - It should be an enjoyable way of life. So create new habits that serve you well and make you glow from the inside out.
'Healthy Body, Healthy Mind, Happy Life'
