Sometimes you are so busy with life – work, kids, new opportunities – that food becomes a low priority. When you feel like you have no time, you run down to the cafeteria, grab the easiest and quickest thing to eat, and shove it down the moment you’re back at your desk. Even when you get home at a decent hour, you probably are so tired you order takeout.
It may resolve your food problem, but eventually, it will take its toll on your health, whether through weight gain or lost energy, etc. Eating healthier used to be your new-year resolution, but you let that go in February once you realized your life is just too hectic!
So how do you eat healthier when you are super busy? I believe that even the busiest workaholics can follow a healthier lifestyle by integrating the following tips into their daily schedules:
Eat Breakfast
Breakfast is crucial for getting the body ready for the long day ahead, but people tend to rush when they prepare for work that they usually neglect the most important meal of the day. If you never have time to eat breakfast in the morning, have a few standard meal options and prep them the night before if possible so that it’s easy to grab and go. (Note: I am also a fan of intermittent fasting, so if you have a later eating window, you can ignore this paragraph and make sure those two daily meals are in place and as nutritious as possible.)
Portion Your Snacks to Avoid Overeating
If you don’t have time for a meal, make sure you have some healthy snacks on hand to keep you satiated until you can sit down for a meal. Snacking is one habit many people get into throughout the day so that they can get something into their system. But even when those snacks are not junk food, people often lose track of how much they eat. So, portion your snacks at home beforehand, so you don’t get tempted to overeat during the day.
Eat at The Same Time Every Day
People with busy schedules often set daily routines and block times to focus, and eating should be no different. Having a specific time and routine for eating ensures that you can prepare for it and make healthier choices. Use the time to slow down and enjoy your food.
Buy Pre-Cut and Pre-Bagged Foods
Preparing whole ingredients beforehand when you have the time will make it easy to grab and use them on days when you don’t have time to chop, clean, and cook. But, if you’re crunched for time, then pay for the convenience. Bagged salads, pre-cut fruit, and frozen vegetables can help you get a meal on the table in less time.
Make Your Own Freezer Meals
When it comes to meal prep, your appliances like slow-cookers and pressure cookers are your best friends. If you like cooking but don’t have the time or energy to make dinner after every workday, carve out an hour or two over the weekend to make several batches of meals at once for the week. Freeze some of the meals and make a life for the future a little bit easier!
[RECIPE] MOZZARELLA BUTTERFLIED CHICKEN BREASTS WITH BALSAMIC GLAZE
This savory stovetop chicken recipe features the delicious flavors of a traditional Caprese salad. Sweet grape tomatoes, fresh Mozzarella, basil, and a rich balsamic glaze elevate otherwise basic chicken breasts to a whole new level. You’ll want to work this one into your regular weeknight dinner rotation because you can get it from the refrigerator to the table in just twenty minutes!
Prep time:10 minutes
Cook time:10 minutes
Serves: 4
Ingredients (use organic when possible):
- 2 T. extra virgin olive oil
- 2 boneless, skinless chicken breasts, butterflied and pounded thin
- 1 t. Italian seasoning
- 1/2 t. garlic powder
- Sea salt and black pepper, to taste
- 1/2 c. balsamic vinegar
- 2 t. pure maple syrup
- 1 c. grape tomatoes, quartered
- 1/2 small red onion, finely diced
- 8 oz. Ciliegine fresh Mozzarella, quartered
- 1/4 c. fresh basil leaves, thinly sliced
Directions:
- Heat olive oil in a large skillet over medium heat. Season the prepared chicken breasts with Italian seasoning and garlic powder on both sides and add to the hot skillet. Season with salt and black pepper, to taste. Cook until the chicken is cooked through, approximately 3-4 minutes per side.
- While the chicken is cooking, combine the balsamic vinegar and maple syrup in a small saucepan and set over medium heat. Simmer until the mixture thickens and is reduced by half, stirring frequently for approximately 5-6 minutes.
- In a medium bowl, combine grape tomatoes, red onion, fresh Mozzarella, and basil. Season with salt and black pepper, to taste, and stir to combine.
- When the chicken is done cooking, turn off the heat and move the skillet to a cool burner. While still in the skillet, top each chicken breast with the tomato and Mozzarella mixture and cover for a couple of minutes or just until the tomatoes are warmed through.
- To serve, transfer the chicken to a serving platter or individual plates. Top each breast with the tomato mixture and a drizzle of balsamic glaze. Enjoy!
To Your Health,
Patti
