Today in my networking challenge I am speaking with Lisa Marie Rowell. Lisa Marie is a Certified Nutrition & Wellness Consultant and she practices clinical whole food nutrition at Body Basics, a health center in San Diego, and I am so excited to speak with her today and so thanks so much Lisa Marie for being here!
In case you are reading this at work and can’t watch the video, you can read all of the great advice below instead!
1. As career girls, we have very busy lifestyles. What are some tips to make sure that we eat healthy with a busy lifestyle?
The most important thing is planning and preparation, that’s the first thing that we need to to do. Most food plans or diet plans typically fail because people lack planning and preparation. Even though we are busy career girls, we do have to spend some time upfront investing and meal planning, shopping and food prep. By preparing a nutritious meal in advance, we can prepackage everything ahead of time and it makes it so much easier when everything is planned and you can just grab it. I recommend investing in some containers and pre-pack your lunch and every day is just grab it and it will make eating healthier so much easier.
Whenever you have your down time, that’s where I recommend doing trying out meals. For instance, like what are the top five recipes that not only do you like but are they nutritious and are they easy and convenient? That’s what we are after here, easy and nutritious for people who are in a time crunch. It makes your shopping experience much easier just to have the same key ingredients and use them over and over again. Another thing that I wanted to add is make a fruit shake. Fruit shakes and smoothies with protein added nutrients are nutritionally done and super tasty. A 16oz shake is usually satisfying for most people and can serve as a quick and easy meal replacement. It is also great for weight management as well.
A lot of people get day time fatigue. Usually after lunch or in a later afternoon, the best way to avoid that is to drink generous amount of water daily, possibly filtered or spring water. And the rule of thumb is you should be drinking half of your body weight in ounces daily throughout the whole day in between meals. For example, if you’re a 140 pounds then you should drink at least 70 ounces of water daily minimum. If you exercise you need to drink more to replace the fluid that you’re losing. For each 8oz cup of coffee you should be adding an additional 16oz of water, its very dehydrating and it has a dehydrating effect.
Another way of avoiding energy low strap today, you have to be conscious of your blood sugar. You feel those energy low because your blood sugar drops too low. What you want to try to do is to stabilize it throughout the day. You can do that by snacking in between meals and also reducing or eliminating coffee and lower your carbohydrates. Believe it or not, coffee actually raises your blood sugar. Coffee is highly addicting so people addicted to it even feel further fatigue. The caffeine raises your blood sugar and your blood sugar drop.s Probably, about 80% of American struggle with sugar handling issue. If this is the case, I would highly recommend starting your day with protein and carbohydrates. If you start your day with protein, you won’t crave carbs after. A lot of people do cereal for breakfast but to be quite honest, cereal is highly processed and has a lot of carbohydrates.
2. What would you recommend as a healthy start your day?
I’d recommend fruit shake even though it has carbohydrates I would recommend adding whey protein, getting a minimum of 10 grams of whey protein in your shake, and adding in other nutrients. That way you feel satisfied because your body is being nourished. A lot of times people will have a lot of empty calories in it which it doesn’t provide your body enough nourishment and you end up more hungry.
3. What are some ideas for healthy snacks or lunches that we can eat at work?
The best choices for healthy snacks are a lot of raw veggies and raw meats. We typically don’t eat enough raw foods and the great thing about raw foods, since they are not processed, they still have their vitamin content intact. And if you cook at a temperature of 110 degrees you’re gonna deplete all the enzymes that are natural to the foods. By eating raw food, we’re eating more nutritious foods that we’re also getting all valuable enzymes that will actually help digest the food. You could try baby carrots and some mini peppers. There are a lot of things that you could do.
Make a list of what vegetables you like raw? For something convenient and nutritious, I would recommend a green salad with proteins. They’re always sure ticket and they are low calories, they’re nutritionally done and quick and easy to prepare. They can even be repackaged in the fridge for a few days.
When you’re preparing your salad, you should keep in mind other few guidelines:
The darker the green, the better. The darker the greens are the more, the richer they’re gonna be with nutrients and minerals.
Add lots of different toppers, so you get a variety of nutrients.