On Thursday, October 8th at 12:30pm at the Adelaide Club in Toronto, I will be hosting a seminar called, How to Eat Healthy as a Busy Professional.
What Will You Learn?
- Discover what’s considered healthy eating;
- How you can eat well as a busy professional 80-90% of the time and why that’s important;
- How much and how often you should eat, and;
- How to eat to meet your health and fitness goals.
For more information or to RSVP click here to contact me.
How important is it for you to perform well in your career?
If you’re tired all the time, physically uncomfortable because you’re bloated, unfocused because your blood sugar is dropping, or cranky because you’re over-hungry, things are not going to go well for you.
You might continue to thrive in your career, but at the expense of your health, like an ever-increasing waist-line, elevated blood pressure, high cholesterol, or type II diabetes. Or your performance will decrease and the higher-ups will notice and not in the way you want them to notice!
What does healthy vs. unhealthy eating look like?
Unhealthy Meal Examples:
- Take-out, rich meals at restaurants, too much wine or alcohol in general
- Unhealthy snack examples: Starbucks, Tim’s, closing to go hungry, etc
- Unhealthy drinks: pop, fruit juice, some smoothies, designer coffee with added sugar, whipped cream, etc.
Why are these poor choices? Bad for energy, cause body fat gain, and they wreak havoc on your adrenals (too much coffee and sugar creates too many energy spikes and sudden crashes).
Healthy Eating Examples:
- Good hydration means drinking clean, filtered water.
- Moving from eating processed foods to natural or “perishable” foods.
- See my Healthy Recipes page for many healthy eating examples.
How can you eat healthy 80-90% of the time?
Meal Planning and Preparation:
- Prepare meals in bulk, cook the night before, pack up a meal in the evening or before work
- Lay out what you need to make breakfast the night before (on the counter and in the fridge).
- Buy healthy snacks in advance (increases your efficiency)
- Have food supplies in fridge and cupboards
- Consider a healthy meal-delivery service
- Know where to buy healthy lunches, dinners, snacks, food court options
- Bring healthy snacks to the office like: variety of nuts, bag of baby carrots, cottage cheese, fruit, etc.
- Make a healthy protein smoothie in the morning to bring with you.
- Hard-boiled eggs and veggies
Making the time to sit down and eat
- Think about how eating mindlessly affects digestion. If you’re rushed, stressed, standing on the train trying to eat, how does your stomach feel after you eat?
- Would there be value in slowing down, or sitting down and enjoying how food tastes and nourishes you?
Healthy eating guidelines
2 Questions to decide how to eat healthy for you:
- What are your health and fitness goals?
- Does that meal match your goals?
There is no one-size-fits-all approach or diet. There are foundations to health, but we all have unique needs, lifestyles, and different activity levels.
These are my general healthy eating guidelines that should be adjusted to fit your individual needs and lifestyle:
- Protein at every meal or snack
- 2-3 servings of veg on 2-3 meals/day
- 1-2 servings whole fruit
- Eat “smart carbs” only. In order of most healthy:
- Salads and a variety of vegetables
- More starchy vegetables like yams, sweet potatoes, potatoes, squashes
- Non-gluten grains like quinoa, steel-cut oats, buckwheat, white rice
- Gluten grains like wheat are best consumed if fermented, e.g. sourdough or Ezekiel breads.
To understand how much to put on your plate, see this visual Calorie Control Guide for men and women from Precision Nutrition.
How often should I eat?
Everyone is different. Find out what works best for you. Some people do well with 3-healthy, balanced meals per day. Others do best with more frequent, smaller meals and snacks to keep them mentally sharp and less likely to binge-eat when they get home after a long day.
Action steps to make healthy changes:
- Write down ONE thing you are going to START doing (it doesn’t have to be something huge).
- Write down ONE thing you are going to STOP doing.
- Track what you eat for 2-3 days. Write everything down or take pictures. What do you notice? What stands out? What do you want to change? What challenges you?
I’m here to help
Need help? Let me review your diet to decide what’s missing and what action steps you can take, now, to get the results you want.
In this 1-hour Diet Analysis Coaching Call we’ll work through your 3-day diet log and lifestyle information. I’ll give you the advice & direction you need to best succeed. You will be able to make these changes immediately.