It’s not rocket science. But, it does take a little bit of mindfulness.
So many of us view “healthy eating” as a long-term goal that we just don’t have the time or resources to sustain. Or, at the very least, this is the story we tell ourselves as we rush between daily appointments and commitments.
But, it is possible to cultivate a lifestyle that’s both convenient and nutritious. And that’s where simple habit swaps and shortcuts – like frozen-from-fresh, all natural Brodo bone broth – come into play.
The whole shebang of thirty-step recipes, meal preparation and (the dreaded) kitchen cleanup make the prospect of healthy eating seem dreadful. That’s why we’ve rounded up seven healthy eating hacks that will assist you in creating a game plan to fit nutrition into your daily schedule.
1. Get ahead of cravings with meal prep.
Cravings tend to hit when we’re ravenous. And after a long day of hard work, we tend to crave comfort and convenience (enter: greasy takeout or salty snacks). To get ahead of your cravings, make it a point to always have a few healthy pre-prepared meals in your freezer or fridge. As soon as you start to feel hungry, you can simply heat and eat.
Pre-prepared meals take on many forms. You may cook a few chicken breasts on a Sunday, and save them to snack on or add to salads throughout the week. You also might go straight to the frozen aisle of the grocery store to pick up some organic veggies to turn into a quick soup. The possibilities are endless.
Whatever you do, make sure to read the labels on any pre-prepared foods that you find at the grocery store. The trick is to keep the labels as clean as possible; that means avoiding words you can’t read on the ingredient panel. Canned products often contain preservatives like sodium – which undermine nutrition and contribute to increased bloating and cravings. Opt for all-natural, fresh or frozen products like Brodo bone broth.
2. Opt for online ordering.
Let’s face it: we tend to waste a lot of time and money at the supermarket, getting seduced by pretty products that we don’t actually need. Instead, try ordering your weekly groceries through online delivery platforms like FreshDirect. You’ll be able to pre-plan your list of needs for the week, and avoid tempting smells and packaging from the not-so-good-for-you snacks.
Once you’ve created a grocery order online, it’s usually much easier to continue receiving regular orders. Many stores have subscription offers available, plus rewards and discounts.
Online grocery shopping forces you to think about your meal options ahead of time, which jumpstarts a healthy week.
3. Control caffeine consumption.
When consumed in restraint, caffeine can help to increase alertness and efficiency. But, drinking too much caffeine can have adverse effects on your health and leave you feeling depleted of energy. It elevates your blood pressure and heart rate, while also stimulating cravings and addiction.
Swap your second daily cup of caffeine for bone broth. Bone broth fills you up without leaving you bloated, and it gives you a burst of energy without the crash.
4. Lighten up your lunch.
The fact that lunch falls in the middle of the workday means that it’s that much harder to prioritize health over convenience. When you’re pressed for time, it’s tempting to join the takeout bandwagon.
Try prepping a large salad with lean protein at home on Sunday night, so that you can pick from it at lunch throughout the week. There are also many fast-casual salad restaurants, where you can place a pick up or delivery order in a moment’s notice. Just remember to eschew the heavy dressing in favor of some lemon juice or extra-virgin olive oil.
If the thought of daily salads starts to get a little daunting, mix up your routine by pouring hot Brodo over frozen pre-cut veggies like cauliflower, broccoli and butternut squash. Your meal will be ready in minutes – and it’ll be packed with fiber, protein and essential vitamins.
5. Set aside specific meal times.
Inconsistent eating habits can lead to metabolic issues – like weight gain, hypertension and diabetes. When dealing with a hectic work schedule, it’s best to establish somewhat regular routines.
The very same rule applies to your food intake. Setting a routine – such as eating at a particular time each day – can be beneficial in multiple ways. The fact that you’re ready to eat at a specific time gives you the freedom to make intelligent food choices. By planning ahead of time, you can avoid having to rush through meals or choosing high-sugar foods. By sticking to a regular eating schedule, you’ll be better able to control your nutrition.
6. Hydrate, hydrate, hydrate (…did we mention hydrate?).
When you’re scrambling to get everything done, it’s easy to overlook drinking enough water. But hydration contributes to fullness, easy digestion and toxin elimination. Your body relies on a combination of fluids and electrolytes to maintain proper hydration.
Before you sit down for a meal, drink a full glass of water or a mug of broth. It will force your body to be more mindful of its fullness, and coat your digestive system before it consumes solid food.
7. Break your daily fast properly.
Breakfast is a necessity in fueling your body and preparing for the day. After hours of rest following your dinner the night before, breakfast helps to reintroduce energy and nutrients into your body. Starting your day with a nutritious breakfast can also get you into a habit of making smarter food choices throughout the day.
The best way to break your fast is with low-carb, low-sugar, high-protein foods. Try scrambling an egg into hot broth and add kale or spinach. Or, sip on a hot broth with high-quality butter or ghee blended in.