Broccoli Cupcake

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Being busy is one of the most popular excuses for making poor choices when it comes to diet and exercise. With two boys under 5, my job, blog and upcoming women’s wellness conference I understand how busy can get in the way. I’ve used it as an excuse on more than one occasion. But over time, I’ve found several effective ways for fitting healthy choices into my busy schedule. Below are just a few tips for squeezing good nutrition and fitness into even the busiest days.

NUTRITION:
Preparing nutritious meals is great when you have a lot of time to plan and cook, but what about the days when all you have time for is a quick pot of spaghetti? What if you’re on the go and don’t have time to eat? I’ve learned that by spending an extra 15-20 minutes on my grocery shopping day I can save myself tons of time during the week and ensure we are eating healthy meals and snacks. Here are my tips and grocery staples:

1. Rotisserie chicken – I buy a rotisserie chicken almost every week. Peel off the skin, break it up and store it in the fridge ready to eat. I like to throw it on salads or mix it into pasta for a quick and easy meal that’s more satisfying than salad or pasta might be on their own. I also pack it in the boys’ lunches or dip it in hummus for a quick snack when I’m running out the door.
2. Frozen baby food – My kids haven’t needed baby food for over a year, but I still buy purred frozen veggies. I mix them into spaghetti sauce, macaroni and cheese, and smoothies. It’s a really fast and easy way to add an extra serving of veggies to a meal. The variety that Happy Baby offers helps me get creative. I just match the flavors and colors.
3. Buy lots of seasonal fruit – I put half of it in a bowl out on the counter to grab for quick snacks walking out the door. The rest I immediately cut up into a fruit salad and put in the fridge with a spoon. I try to serve a few scoops of fruit salad with every meal. It’s also great for a fast snack the kids can dish up themselves.
4. Keep straws on hand - I found that it was taking me all afternoon to finish a glass of water. I heard that when you use a straw you drink significantly more so I tried it and it’s true. Think about your water consumption at a restaurant. Don’t’ you drink more when you have a straw? I don’t know why, but it works.

FITNESS:
The thing I am constantly reminding myself is that I don’t have to take a 60 minute class to get a good workout. If I squeeze in 30 minutes throughout the course of the day that’s just as good going for a run or taking a class – especially when I’m pressed for time. I tend to get discouraged when I can’t get my workouts in because they clear my head and make me feel good. So committing to exercising whenever I have time – for as long as I can – has really helped me. Here are a few things that seem to work on even the busiest days.

1. Stock up on a few short but effective workout DVDs – I like The Shred with Jillian Michaels because it’s only 20 minutes, but you get intense cardio and toning. I’m always sore no matter how many times I do it. I also like the 10 Minute Solutions series, especially Pilates Perfect Body with Suzanne Bowen. It’s divided into 10 minute segments focusing on different body parts so it easily adjusts to my schedule. I can do 10 minutes of arms or 50 minutes and get my whole body.
2. iPhone Apps – These are so great for squeezing in a few exercises at home or on the go. They require limited equipment and I can do as many exercises as I have time for. One of my favorites is the Women’s Health Workout. I get to choose exercises by body part or by workout – cardio, toning, stretching, etc. If you don’t have an iPhone keeping a few workout magazines on hand is a great idea.
3. Combine healthy activity with quality time with the family – I love that I don’t have to choose between working out and spending time with my family. I can combine the two. Lately, we’ve had so much fun coming up with indoor relay races, building mazes out of chairs and furniture and army crawling through them, or just turning on some music and dancing. It’s great because we’re having fun together and everyone is getting a little exercise.
4. Keep a resistance band next to the TV – If I haven’t had time to work out, but I’m sitting down to watch a favorite show I’ll grab my resistance band and squeeze in a few exercises or jumping jacks during the commercials.
5. Kiss your spouse – When the day has just been too busy and I haven’t stuck to my healthy habits I can fall back on this. Kissing burns 2 calories a minute and reduces stress. Make this your fall back plan. It’s good for you and your relationship!

When I’m busy it’s easy to let my healthy habits fall by the wayside. I’m focusing on reminding myself that I don’t have to be perfect. I don’t need to beat myself up when we run through a drive through or skip a day or two of exercise. But focusing on theses small ideas makes it all more manageable – even on the busiest days.

How do you make time for healthy meals and activity on your busy days?