Expert Physiotherapy, Chiropractic, and Orthotics Services for Optimal Health

No Time? No Problem: Eating Healthy On-the-Go

Posted by Dr. Scott Wilson | 01-Jan-2020

Between juggling your career, your kids and everything else in between, it can be quite challenging to find the time to eat right. After all, this often involves weekly meal-prep and a consistent effort to avoid processed foods. But when you’re slammed each week with house chores, work deadlines and children’s birthday parties — eating healthy can feel like a luxury. 

That’s why we’ve come up with a few tips on how to keep it clean when you’re busy as heck. The best part is that healthy eating is entirely possible, and you don’t need much time to do it!

1) Don’t skip breakfast

Turns out your mother was right. Breakfast really is the most important meal of the day. Eating early will kickstart your metabolism, helping your body set the tone for the hours ahead. Even if you don’t have time to prepare a savoury dose of poached eggs or a strata primavera, there are tons of delicious (yet simple) breakfast options available. A slice of whole grain toast with avocado or a bowl of overnight oats are healthy ways to kickstart your morning.

2) Keep junk food out of the house   

Whether it’s blueberry scones or chocolate-dipped cookies, we all have our vices. Sugar consumption can create a short-term high, which some experts suggest can be as addictive as cocaine. If you love sweets, your body may actually be addicted to sugar. 

It’s nearly impossible to say ‘no’ to junk food when it’s staring you right in the face. One of the best ways to avoid it is to keep it out of the house altogether. It’s much easier to eat right when you only have healthy options to choose from. Although the first week without junk food can be tough, you’ll find the cravings diminish dramatically once you begin cutting it out. 

3) Prepare healthy snacks for the week

Let’s face it: Most of us head to the food court or fast-food joint out of convenience — not because that’s what we truly want in the moment. Avoid impulse meal purchases by preparing some easy, healthy snacks for the week. It takes just minutes to put some simple snacks together, and you can graze on them throughout the day.

Here are a few Physiomed favourites: 

  • Low-fat Greek yogurt with granola
  • Popcorn with a bit of olive oil
  • Broccoli and hummus dip
  • Almond butter and chopped apples

4) Prep in batches

Batch prepping is particularly helpful if you barely have time in the evenings to put dinner on the table. Simply decide on 3 or 4 dishes you’d like to have for the week, and dedicate one day (preferably your day off) to cooking all of them. Some batches can be stored in the freezer, so you can enjoy them several weeks later. Pasta, pancakes and soups tend to freeze very well, and can be thawed easily when ready to eat. Check out our recipes page for some inspiration. 

5) Choose healthier options when dining out

Despite your best intentions to prepare meals at home, you may have to go to a restaurant from time to time. But dining out doesn’t necessarily mean all your efforts must go to waste. Here are some ways you can still eat healthy while dining out:

  • Avoid fried foods; choose baked or grilled options instead
  • Ask for salad dressing and sauces on the side
  • Order water instead of sodas and juices
  • Eat only half your meal; pack the rest to-go

By following the above tips, you’ll be able to incorporate healthy eating — no matter how busy your schedule may be. Sometimes though, all of us need some professional guidance along the way. 

Physiomed offers nutritional counselling for those seeking help with weight management, diabetes and even chronic pain. Because so many health conditions are linked to our eating habits, our practitioners are focused on an interdisciplinary approach to health management. We create customized treatment plans that offer not only nutritional counselling but also a well-rounded strategy to address your unique concerns. With Physiomed, you’re well on your way to a lifetime of healthy choices!

For more information on eating healthy on-the-go or to book an assessment, contact us here.      

Dr. Scott Wilson

Dr. Scott Wilson is the Founder & Chairman of Physiomed; one of Canada’s largest franchised networks of inter-disciplinary healthcare clinics. A graduate of Canadian Memorial Chiropractic College, Dr. Wilson founded Physiomed in 1994 and has since grown Physiomed to over 30 clinics in Southern Ontario and British Columbia. With hundreds of practitioners from over a dozen disciplines, Dr. Wilson and Physiomed have helped over 100,000 Canadians with physiotherapy, chiropractic, massage therapy, orthotic therapy, compression therapy and clinical conditioning as part of a program of rehabilitation and health optimization. In addition to helping patients improve their physical and mental well-being, Dr. Wilson has also mentored hundreds of practitioners to provide better care while enjoying more fulfilling careers. He is also a keynote speaker on many health related topics including how physiotherapy, chiropractic and health & wellness treatment can help with stress, weight loss, and unlocking the true potential within to achieve lasting physical well-being.

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