Nutrition for Busy Professionals: Where to Start
What you eat during a day can have a profound effect on your energy levels, mood and sleep quality. Diets high in processed foods, sugars and other refined foods have been shown to contribute to depression and anxiety. The food you consume can also keep inflammation in check, which is important since we can correlate high levels of inflammation with disorders such as heart disease and cancer.
Growing evidence also shows that sufficient nutrition is important for quality sleep, a key pillar to our overall wellness. One large study found that a lack of key nutrients, like calcium, magnesium, and vitamins A,E,C,D, and K, led to sleep problems. Caffeine, spicy foods, fatty foods and alcohol can also diminish sleep quality.
There are a lot of fads out there too. Diets that tell you to give up a food group or be very restrictive. Although these diets may get results, they are not good for your overall health in the long-term. Good nutrition is made up of a healthy balance of three components - macronutrients (carbs, protein, fats, water, etc.., vitamins, and trace minerals.
I am not a nutritionist. I know more about the chemistry of medications than I do food. But, in my studies and experience with patients (and my own healing journey!), I’ve witnessed how nutrition can either help or hurt disease. And though there are a lot of parameters and restrictions out there, I have found that there are some general principles that apply to everyone.
Some tips to remember:
It’s not a one size fits all. What works for your friend and their body type may not work for you. Everyone is different, remember that.
Make it easy on yourself to make good choices. Stock easy to make grains, great sauces and some produce. Having yummy options makes eating at home more inviting.
Think about eating whole foods.
Reframe how you look at food. Instead of viewing food as a reward after a long day, think of it as a way to nourish and energize your body
Enlist help. It is always more fun (and easier!) to start a healthy eating plan with a friend.
Hydrate, hydrate, hydrate!
Where do you start:
Pick a plan that will define the parameters you stick to. I don’t believe in being restrictive, but it’s good to start out with a plan and then adapt from there. This can be as simple as eliminating processed foods or soda. I personally have had a lot of success with the Mediterranean diet.
Find 4-5 recipes that look good (try to steer away from obscure ingredients and long prep times - make it as easy for yourself as possible!.
Make a grocery list
Stick to that list (if you are eliminating dairy, don’t pick up ice cream!)
Pick a day (Sunday is good!) to prep and make food.
Have some back-up healthy snacks that you enjoy eating
Go eat!
With any good, well-intentioned plan come roadblocks. By identifying the most common pitfalls and planning for them, it’s easier to stay on track when the going gets tough!
Barriers to Overcome
Time: the time barrier gets me and may be the hardest to overcome. When we are exhausted and tired, we don’t want to cook for an hour. Convenient and fast eating usually win, and that is okay sometimes. Just make those fast choices good ones. For example, stash some nuts or trail mix in your car, stop by Chipotle (they have some good options!) or choose a salad + protein.
Money: There is a reason celebs often look better than average. They have the $$ to support their lifestyle and can afford to eat healthy, organic food. My solution for this is to buy in bulk, pick a few things that you will buy organic (the dirty dozen) + lean meat. You can get some good affordable options with lean protein + vegetables + whole grains.
Planning: You may get bored or just lack the motivation or organization to plan a weekly schedule. Believe me, I don’t find it fun at all but I have seen good results and that is what keeps me going.
Lastly, I find that I am most successful when I make it easy on myself - by that, I mean set yourself up for success by making healthy choices accessible and exciting. Once I started to see the results, both physically and mentally, it became easier to make nutritious, wholesome, choices.
Remember, the key is that there is no magic pill or trend that you are missing out on or need to find. Focus on fueling your body so that you can think and perform at your best. It’s all about figuring out what works for you!