As a Health Coach I hear the phrase “I don’t have time” too often when talking about prioritizing health and wellness. In our fast-paced world, it’s easy to feel like we’re constantly on the go. With work, family, social obligations, and everything else on our plates, it can be challenging to make time for our health. However, taking care of ourselves should always be a priority. In this article, we’ll explore some practical tips for prioritizing wellness when you have a busy schedule, including meal planning and batch cooking.
Tips about how to prioritize your health
When we talk about planning or prioriziting it is important to have clear our goals: we want to invest time in ourselves, for health and overall wellness. But, what happen if we “don’t have time” for it? Here are some tips for reframing your perspective and making health a priority.
Firstly, take a coaching notebook, a beautiful notebook, which motivate you to put your goals (S.M.A.R.T goals) and your progress and tips. We will use it as a journal, this can help identify areas where you can make changes.
Let’s establish healthy habits, like for example, use stairs instead of elevator, go to bed earlier and without blue screens (avoid tablets, computers or mobile phones during your resting time or place).
Also we will try to keep stress away, not only using relaxing techniques such as deep breathing, yoga, meditation, but also engaging in activities you enjoy, like listening to music, reading a book or spending time outdoors.
And remember: Don’t be too hard on yourself and take things one step at a time. Making small changes in your daily routine can have a big impact on your health and well-being.
Weekly menu and balanced diet
Nowadays, I see that lot of clients are struggling to maintain a healthy lifestyle, and often starts with their diet. As a Health Coach, this is the most important topic I like to discuss: The importance of a balanced and healthy diet.
Eating a diet that is rich in nutrients can help to prevent chronic diseases, improve your immune system and promote mental health. What should a balanced diet include? Variety of different food groups, including fruits, vegetables, whole grains, lean proteins and healthy fats. And of course, avoid processed foods. This way you can ensure that you are getting all the nutrients your body needs.
Planning a weekly menu can help you stay organized, save time and money, and ensure that you are having balanced and healthy diet. Sometimes, when we “don’t have time”, we use to forget about cooking or healthy meals and we use to ask for fast food or unhealthy but easy and fast dishes.
That’s why I want to leave here some steps which can help you plan a weekly plan:
- Take stock of what you already have, in the fridge, freezer or pantry, and plan meals you can do with those ingredients.
- Take into account your schedule: if you are very busy on wednesday, don’t plan a complicate meal, probably you won’t have time to prepare it and could be frustrated.
- Choose different types of cuisine and ingredients to keep your meals interesting.
- Try to include at least 4 different proteins to make easy the plannification, for example:
- Meat, 2-3 days per week
- Fish, 3 days per week
- Eggs, 4 times per week
- Legumes, 3-4 times per week
Prioritizing health with busy schedule: Batch Cooking can be your best friend
Batch cooking is a meal preparation strategy that involves cooking larger quantities of food than you would typically eat in one meal, and then storing the extra portions for later use. This approach to meal planning can provide numerous benefits, including saving time, reducing food waste, and helping to ensure that you always have healthy meals on hand.
To use batch cooking for a balanced diet, start by planning your meals for the week ahead. Choose recipes that are healthy, easy to prepare, and can be made in larger quantities. You can then cook these meals in advance, store them in individual containers, and reheat them as needed throughout the week. This can help you save time and ensure that you always have healthy meals on hand.
Some popular options for batch cooking include soups, stews, casseroles, and roasted vegetables. You can also batch cook ingredients that you use frequently, such as rice, quinoa, or roasted chicken. You may also want to incorporate different cooking methods, such as steaming, roasting, and grilling, to add variety to your meals and enhance their nutritional profile.
In conclusion, prioritizing health when you have a busy schedule can be challenging but is essential for overall well-being. By making time for self-care, planning your meals in advance, creating a weekly menu, batch cooking, and incorporating more whole foods into your diet, you can set yourself up for success.
Remember, taking care of yourself should always be a priority, no matter how busy life gets.
Need help taking control of your health?
Choosing our ‘Oliva o Aceituna’ nutritional coach services is the best option to prioritize your health and achieve your wellness goals. We will work with you to develop a customized plan that fits your unique needs and lifestyle and will provide you with the tools and support you you need to achieve sustainable results. Whether you’re looking to lose weight, improve your energy levels, or simply feel better, ‘Oliva o Aceituna’ can help.
Contact us today to schedule a consultation and take the first step towards a healthier, happier you.
