Living on a student budget, balancing time commitments between work and study as well as exercising and eating healthy may seem impossible at first. This week on the blog I want to share with you some tips as well as quick, simple and cost effective recipes to make sure you never reach for those instant noodles again.
JSHealth’s Top Five Tips for Staying Healthy as a Student:
1. Opt for a range of spices such as turmeric, cayenne pepper, over bottled sauces; which are more expensive, laden with preservatives and other nasties and also won’t last you as long. A little goes a long way with these! You can find my healthy condiment alternatives here to.
2. Plan your meals! Spend an hour or two on a Sunday evening preparing your meals for Monday – Wednesday and pencil in an hour on Wednesday to prepare yourself for the later half of the week. Failing to prepare is preparing to fail! You would be surprised how much calmer you’ll be if you’re organised.
3. Eat in! How often are you shocked to see cafés charging $16 for two poached eggs, toast and some veggies? Organise to get together with your gals, cook together at home and enjoy a yummy brunch together for less. If dinner is your go-to go-out, plan a taco fiesta or each bring an ingredient to add to a big healthy salad.
4. Buy your berries frozen (they’re cheaper and will last you longer) and make healthy smoothies for brekky like my Berry Blitz Smoothie
5. Eat smart. Rather than grazing on carb-heavy meals and snacks all day, setting you on a blood sugar roller coaster and wreaking havoc on your hormones and metabolism, remember to incorporate protein and healthy fats into your snacks and meals. They’ll provide your body with key nutrients and keep you fuller for longer: meaning you won’t have to reach for your wallet to keep buying snacks or take time to prepare extra meals. Here are 20 healthy snack suggestions that you can easily incorporate too.
Quick and Easy Recipes:
BREAKFAST: Coconut quinoa porridge
- Place 1/2 cup quinoa flakes in a saucepan and just cover with boiling water
- Heat until flakes become light and fluffy, removing from heat.
- Top with 1/4 cup of desiccated coconut, 1/4 frozen raspberries and a few chopped nuts of your choice
BREAKFAST: These yummy chocolate Overnight Oats
LUNCH: Stuffed Sweet Potato
LUNCH: Healthy Fried Rice
- Heat 1 tsp coco oil in a large saucepan over medium-low heat. Add 1/2 chopped onion, stirring until soft and translucent (4-5 minutes). Add 2 minced garlic cloves and sauté for a further 2-3 minutes. Add a handful of kale and stir until wilted.
- Add 1 cup cooked brown rice and cook for another two minutes, stirring.
- At this stage, you may choose to add 1-2 organic eggs. If so, crack two eggs into a separate bowl and whisk slightly. Then add to hot saucepan with rice, stirring the egg through the mixture until completely cooked.
- Add 2 tbsp tamari and cook for another minute. Divide into two bowls, top with sesame seeds, spring onion and chilli flakes and serve.
DINNER: Fresh Veggies & Turmeric Omelette
- Simply chop whatever veggies you have in the fridge and add to your plate (baby spinach, tomato, capsicum, cucumber)
- Whisk 2 eggs or 3 egg whites in a bowl and cook on low heat until light, fluffy and just cooked (the heat will continue to cook the eggs on your plate).
- Drizzle with 1 tbsp olive oil, 2 tsp turmeric, salt and pepper to taste
DINNER: Chicken San Choy Bow
At the end of the day it’s not always practical for everyone to buy 100% organic all of the time, especially for those of you studying full time. Take little steps and remember that even choosing fruits and vegetables over packaged or takeaway foods is an investment in your health- for now, and for the future.