This is such a necessary blog post!
It is becoming more and more apparent that business professionals in particular struggle to pursue a healthy routine/lifestyle because they are so time poor and absolutely exhausted by the end of their day. I have so much compassion and understanding towards them! It is a challenge! Healthy living is an effort, but I promise you it is worth it. We are nothing without our health.
These are great tips to support your health routine in the midst of your busy schedule!
Take a read..
How many times have you thought, ‘I would bring lunch from home if I had more time?’
Organisation is key to eating well at work! A lack of time often leads to a lack of balance in your diet. However, a little organisation can lead to you feeling more energetic, and can also save you money.
I know you are all busy and that time is always limited, but I promise that you will be even better at your job when your energy levels are high.
- Slow cooked meals and freezing
Buying a slow cooker has changed my life. As long as you buy lean cuts of meat (preferably grassfed), it is a very healthy way of cooking. There is no need for oil. You can add lots of vegetables and the best part, it can cook while you sleep! I go to the farmers’ markets every Sunday, stock up on fresh produce and put on the slow cooker so I have lots prepared for the week. If you don’t have time for the markets at the weekend, markets like the Queen Victoria Market (in Melbourne) are open from 6am Friday.Check my facebook page for some of my recipes. My favourite is lamb tagine! Once you have let everything cook for 8-12hrs, let it cool, separate into small portions (in glass containers) and freeze. At any one time, I will have a few different meals in the freezer so I don’t get sick of them.
- Cut up veggies each Sunday and create portions which are ready to cook and take to work
I store everything in pyrex glass storage containers. When I know I am going to have a particularly busy week, I cut up vegetables (broccoli, beetroot, sweet potato, kale, brussel sprouts etc) and place in containers so I can quickly steam the night before and take with my slow cooked protein.
- Prepare a seed mix
Having good fat is an essential part of our diet. I always try to include a good fat with every meal. My seed mix makes it very easy. I mix my seed mix with organic yoghurt (natural or goats’) or I sprinkle it on top of avocado with tuna or grilled chicken.
1 cup ground flaxseed
1 cup chia seeds
1 cup Loving Earth activated pumpkin seeds grounded
I also enjoy both sweet and savoury variations to my seed mix! The sweet seed mix is perfect for breakfast with yoghurt. The savoury can be sprinkled on veggies, avocado, eggs, or whatever you please!
Sweet seed mix!
1/2 tsp Loving Earth vanilla powder
2 tsp ground cinnamon (Jessica Sepel encourages the use of cinnamon as it helps to stabilise our blood sugar levels)
2 tbsp Loving Earth shredded coconut
Savoury seed mix!
2 tsp turmeric
- Embrace super-food protein smoothies
A protein smoothie is perfect in your daily lunchbox. I often have one for breakfast or as a snack. It will keep you full, has lots of antioxidants and you can even throw in some greens (kale or spinach are my favourites). Also add psyllium husks for additional fibre. My favourite smoothie is a blend of pea protein isolate (Vital Protein), water or almond milk, Loving Earth maca and cacao powders, medjool dates, chia seeds, blueberries, a tbsp of psyllium husks with a sprinkle of bee pollen and cacao nibs on top.
- Keep some healthy snacks at your desk
Although I try to plan my meals for the day before work, sometimes hunger strikes.. You need some emergency foods! These can include canned tuna (try not to have tuna more than 3 times each week), Fine Fettle Flats (a perfect alternative to crackers or chips, flats are made with real vegetables, containing no added preservatives or gluten), Loving Earth activated nuts, protein powder that you can combine with water or milk (preferably almond milk) and Pana Chocolate (limit yourself to 1 piece each day).
Doing all this will be a great start! Other things to try to achieve:
- Make sleep a priority – try to get 7 -8 hours;
- If you feel anxious, go to the bathroom and breath from your diaphragm; and
- Eat high protein, good fats (avocado, seeds, fish, eggs) and fibre (Spring Wellness bread and sweet potatoes are my favourites)
Jessica Kerr is the creator of The Lawyers’ Lunchbox.
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