Life is busy but this time of year, it gets crazy busy! Sometimes it feels impossible to fit it all in and live a healthy lifestyle at the same time. But I’m here to say, it is possible. Try following these simple guidelines.


Make health a priority.

Remember without your health, you have nothing. You must make it top on your priority list!  


Schedule it in. 

Spend a small amount of time each weekend looking at your schedule for the coming week. How will you fit in a healthy meal? Plan meals based on how much of a time crunch you’ll have around meal time. Days that you have more time, plan a meal that requires more prep time and make it a sit-down meal with family or friends. Days that you don’t expect to have much time, pack some mini-meals & snacks to eat on a bench or in your car. Try to move away from your work area if at all possible. 


Be a Weekend Warrior in the kitchen.

Do most of your cooking on the weekend. 

  • Bake several chicken breasts so they can be tossed with some greens for a quick salad, stir-fry, wrap or quesadilla. 
  • Boil up some eggs for a quick snack, meal or add to a salad.
  • Make a pot of soup, stew or chili.
  • Clean & chop fruits & veggies so they’re easy to grab without any fuss.
  • Cook up a batch of brown rice, quinoa or pasta to add as a quick side item or toss into a salad.
  • Place 4 chicken breasts and 1/2 cup chicken broth into slow cooker. Cook on high for 4 hours or low for 6 hours then take two forks and shred the chicken. Save shredded chicken for wraps, quesadillas or salads.


Surround yourself with Healthy Fast Food.

Keep healthy fast food on hand so when hunger hits, you hit your refrigerator or pantry at home or work. Make a list of your favorite healthy “Fast Foods” and keep them on hand. Here are some examples that make great snacks or mini-meals and can be ready in minutes.


Healthy Fast Food

  • Fruggies (Fruits & Veggies)
  • Greek Yogurt/strawberries
  • Cottage cheese/grape tomatoes.
  • Apple slices with peanut butter.
  • String cheese & grapes.
  • Trail mix (nuts, seeds, dried fruit).
  • Whole grain pita filled with hummus, red pepper & cucumber slices.
  • Oatmeal topped with walnuts & chopped apple.
  • Boiled egg & whole grain crackers.
  • Greek yogurt topped with dry cereal & berries.
  • Natural peanut butter sandwich (whole grain bread).
  • Avocado Toast: whole grain toast topped with mashed avocado, tomato slices, red onion slices, salt & pepper.
  • Super nutty toast: whole grain toast topped with almond butter, chia seeds, strawberry & banana slices.
  • Vanilla Greek yogurt, apple slices and walnuts.
  • Baby carrots & hummus


Stay hydrated.

Keep a bottle filled with water by your side at all times!

With the warm summer months behind us, we are now faced with colder days and it’s so easy to forget about hydrating. On any given day, the average female needs 9 cups and men need 13 cups of fluid. 

Here’s a few reasons why hydration is important to your health…


  • Boosts Immune system: water carries nutrients to the cells
  • Better mood, less cravings and increased energy: water carries sugar to the cells to assist with blood sugar management…avoiding all the holiday temptations are already tough enough, right?
  • Increased performance: it is essential for optimal muscle contraction
  • Healthier skin: dry dehydrated skin is no fun!