Wendy

When we saw this meme on instagram a couple of months ago, we could totally relate.

As women who work in clinics by day, and run a full-time business by night, we get the struggle. Not only are we all expected to excel in our career, maintain a social life, drink enough water, exercise, text everybody back, stay sane, survive and be happy, we’re also expected to eat a healthy, whole foods, that are plant-based and minimally processed.

It can feel like a lot.

Whether you’re in school or working fulltime, it can be challenging to stick with your healthy eating goals. One of the biggest complaints we hear is that clients don’t have the time it takes to eat healthy. 

The truth is, that with proper planning, eating a healthy diet doesn’t have to feel like one more “thing” on the to-do list designed to run you into the ground. That’s why we’re bringing you our top notch tips for eating healthy when life has you on the go. Our motto is that healthy eating does not have to be time consuming, and with a little bit of planning, it will make your life easier. 

These are our top tips for eating healthy on the go:

1. Meal Plan

We cannot express enough how helpful meal planning is. Meal planning can help to avoid many of the common pitfalls that get in the way of healthy eating. You’re also more likely to avoid that drive-thru or gas station when you have a meal ready on hand. Our favorite things to prep are overnight oats for the week (in mason jars) and hearty salads/grain bowls for lunch. Planning and preparing just those two meals will save you time before work or class. You’ll also feel less stressed knowing that you have healthy meals ready before you reach the hangry stage. Check out our meal planning article here for tips on successful meal planning.

2. Practice Mindful Eating

We all have a tendency to eat at the computer or during a conference call, but be sure to practice mindful eating. Slow down and take the mental break to focus on eating. One of our favorite tactics to eat more mindfully is to count our chews and try to identify the different ingredients we are eating. Try chewing 25 times per bite and savor all of the flavors in your mouth while you do so. This tactic can help with portion control, and being more in tune with your hunger and fullness cues. Read more on mindful eating here.

3. Eat a Balanced Plate

We love to use the MyPlate Method to balance meals and snacks throughout the day. If you are not familiar with the MyPlate Method, the main idea is that ½ of your plate should be non-starchy vegetables and fruits, ¼ of your plate whole grains or starches, and ¼ of your plate a lean protein. Aim for variety as well. Try to choose at least 3 of the food groups (carbs, fats, proteins) for meals and at least 2 of them for snacks.

4. Have Healthy Snacks On Deck

Snacks on snacks. Snacks are key for healthy eating on the run because you never truly know when hunger will strike. For those moments when you can’t get to your next meal or that class that ran late, have healthy snacks prepared and on hand. We love yogurt, spiced nuts, granola, or popcorn for a quick snack to grab on your way out the door. We also like to find some staple pre-packaged snacks to keep an emergency stash in your backpack, bag, or desk. Our favorites are KIND bars, pistachios, and trail mix.

5. Bring Your Own Lunch

Save money and make healthy choices by bringing your own lunch. Stick to easy lunches like salads, wraps, and soups that keep things simple. Prep early in the week when you have some down time so that they’re ready to grab in the morning before class or work.

6. Utilize Quick Cooking

Microwaves, sautéing, and slow cookers were made for people on the go. So use them! Cook potatoes, veggies, and grains in the microwave for quick weeknight dinners or when you need to eat in the library or between classes. Use a slow cooker to throw in ingredients for a hearty soup before leaving for the day. You’ll love coming home to some comfort at the end of the day.  

7. Make Healthier Choices When Eating Out

Life happens and you will eat out, but try to make healthier choices when you can. Check menus online before arriving at a restaurant to find the healthier options, and choose vegetable-based dishes when possible. One of our favorite tips is to start each meal with a side salad and a basic oil and vinegar blend to fill you up on those vegetables first. Then split things like fries, dessert and mac and cheese with the table. It works!

We also spoke to one of our BFF’s (and insanely busy bee) Carolina Contreras, from Miss Rizos, about what she does to stay healthy when managing a million different things. Here are her top tips!

You see folks? Healthy eating doesn’t have to be a burden. It just takes a bit of planning and a dash of creativity. Do the best with what you can and don’t stress when things don’t go according to plan! If you want more structure to help you plan healthy meals and creating a sustainable healthy eating lifestyle that you love, check out our 8 Weeks to a Healthier You Course which is now open for enrollment.

What are some of your favorite recipes throughout the school or work week? Let us know in the comments below!

If you’ve been following the media or popular bloggers, you may have noticed that the ketogenic diet is one of the latest in trending diets. It has made its way up there with paleo and gluten free diets. If you’re searching Pinterest or other sites, often ketogenic recipes come up as the suggested searches. So, what’s the deal with the ketogenic thing anyways? We’re going to give you the lowdown on the information that you need to know about this diet. 

What exactly is the Ketogenic Diet?

The ketogenic diet has been around for centuries. It was originally used as a treatment for seizures, but in recent trends it has been used as a magic bullet for weight loss. The ketogenic diet is a high-fat, low carbohydrate diet. Just to put that into perspective, a standard diet should be comprised of 20-35% protein, 45-65% carbohydrate, and 10-35% fat. In the ketogenic diet, the recommended macronutrients are 80% fat, 15-20% protein, and a mere 5% or less carbohydrates.

So how do you do that? To meet this diet breakdown, you’ll have to cut grains, starches, fruits, breads, sugars, and other major carbohydrate sources. This leaves you with full fat dairy, meats, avocados, nuts and seeds, low carbohydrate leafy green vegetables, coconut, eggs, and other high fat food sources.

What does this do to the body?

Many of you may already know that carbohydrates are our cell’s preferred method of energy. Meaning, all of those starches, grains, fruits, and other carbs are the fuel that gives us energy to make it through daily activities. A diet severely restricted in carbohydrate means that your body must find another form of energy. Enter fat. Ketosis happens when your body relies on fat to fuel the body, which in turn causes the liver to produce ketone bodies. These ketones then go into the energy producing cycle in the body.

Because your body is altering its normal state, it may feel a bit different. Being in ketosis can feel a lot like being fatigued. It is often described as “brain fog”, tiredness, and sometimes even feeling sick. Ketosis also leads to bad breath due to the acetone produced as a byproduct of fat metabolism. Sounding sexy yet?

So, why go keto?

There is some research supporting the ketogenic diet in a number of different health conditions. Some studies suggest that the ketogenic diet is effective in reducing symptoms of Alzheimer’s disease, Parkinson’s disease, Multiple Sclerosis, and epilepsy. There is also slight evidence to suggest that the ketogenic diet may improve glycemic control in patients with type 2 diabetes and may help to improve cholesterol levels. Other surfacing research shows some evidence supporting the ketogenic diet having a beneficial role in cancer treatment. 

How about keto for weight loss?

Aside from the research supporting this diet in the treatment of various health conditions, it is currently being used by many to promote weight loss. Will you lose weight on the ketogenic diet? Simply put, the answer is possibly yes. That probably has to do with the fact that you’re eliminating an entire food group from your diet and altering your body’s normal cellular functions. One of the main reasons you may lose weight is due to water loss attributed with lower carbohydrate intake. But, while you might lose weight, the reality is that the ketogenic diet is very strict and often difficult to follow.

Cons?

The ketogenic diet poses a concern for increasing cholesterol levels in the blood by relying on highly saturated fatty foods as the primary source of food. It may also stress the kidneys due to an increase in protein consumption. On top of those concerns, there is potential for loss of muscle mass when we reduce our glycogen stores (the carbohydrates stored in the muscles). The final, and arguably one of the worst cons of the ketogenic diet, is the risk of constipation. Studies have shown that people on such a low carb diet show higher rates of constipation because we miss out on all of that healthy fiber in grains, fruits, and vegetables.

Bottom Line

The ketogenic diet has a place in the medical world. It can be effective for treatment of certain diseases. However, when used as a method for weight loss by the average person, it is not a solution for healthy living. Think about going to dinner with a loved one and passing on the bread basket, chips & salsa, wine, beer, pasta, and potatoes, and only eating the fatty meat with perhaps some green leafy vegetables… if the menu will allow for it. No dessert. No fruit. Not even quinoa, beans, or sweet potatoes. Sounds a little unrealistic long-term? To us, it definitely is. 

For most people, a balanced diet of fruits, vegetables, healthy grains and starches, and plant-based proteins has been shown to have many, many health benefits. It also allows you to live life to the fullest by occasionally enjoying indulgences and sweets! Have you tried the ketogenic diet? Let us know about your experience in the comments below. Can’t wait to hear from you!