7 Functional Nutrition tips for People with Crazy Schedules...
Updated: Sep 9
We all know by now that there is like maybe no one (reading this, anyway) that isn't alwayson a time-crunch. Eating healthy feels like there is so much to do...you have to figure out what to eat, what you like out of those options, and how to make something edible from that. Next, you have to find time to go get the food, money to buy it, and even more time to make it. Isn't it just easier to grab a "burger" in a paper wrapper?
Sure, if you love the thought of parasites, E.coli, questionable sourcing, and trusting that the person making your food ensured it was stored properly and cooked thoroughly, never dropped it on the floor, only touched it with clean utensils, fried it in clean fat, and that everyone involved in the food prep actually washed their hands after potty breaks.
No thank you. I wash my food. I wash my hands. I know what my ingredients are.
Functional Nutrition foods provide health benefits beyond basic nutrition, often helping to prevent disease or improve health outcomes. These foods include minimally processed whole foods, fortified foods, and those rich in nutrients like omega-3 fatty acids, vitamins, and antioxidants - EatRight.org
Here are some tips that will keep you in business as you venture out into the amazing world of Functional Nutrition, keeping your mind and body healthy and clear, and your energy at max levels so that you can keep up with that schedule of yours.
STREAMLINE GROCERY SHOPPING
Make a plan and remember, what works best for one person or family might not work best for another, but this is a good place to start. You can tweak your strategy as you go over time.
Write down what meals you think you want this week and keep it realistic. You aren't doing a Beef Wellington on Tuesday in between work and Timmy's soccer practice.
Map out which nights you'll be home with time to cook, and which nights you'll need a quick fix. I like to take one day and do the kitchen thing. I play music and open a nice bottle of wine (some for me, some for deglazing)
How many lunches? School lunch = no microwave. Work lunch = can reheat.
Who is where and when? Work, school, field trips, hotel for work?
Now you take these meals that you think will work for the week. Make sure some of the dinners can be arranged into a lunch. For instance, meatloaf for dinner can be turned into meatloaf sandwiches for a filling lunch later in the week!
Next, make sure all ingredients are what you and your loved ones need. Basic food swaps can be as simple as tempeh or lentils for ground beef, Greek yogurt for sour cream, quinoa or brown rice for white rice.
Finally, go through each meal you will prepare and make sure it and the plan for the leftover version all include the following:
lean or plant-based protein
healthy fat
fiber
smart carbs
This is you getting a sheet of paper, writing down what meal on what day/night. Then you make a list of ingredients for each, and substituting good food for trash. Now you have your week's meal plan and ingredient list for the store.
BATCH COOKING
This is where you cook large batches of something you can use multiple times in multiple ways, or even just cook a large amount of a dish and freeze for use whenever you need it but don't have time to cook!
Quinoa - this amazing grain is a "complete protein" (has all 9 essential amino acids) and is so versatile! Cook a ton of this and use it as a side on its own, as the base of a Buddha Bowl, on a cold salad, or as the 'filler' for "meatballs" or stuffed bell peppers.
Broths - instead of paying a ton of money for broths that meet your sodium intake for a week in just 1 tablespoon, try using all of your veggie trimmings and stew them down in water (boil then simmer) for a few hours. Carrot tops, onion ends, garlic butts, cabbage ends, celery tops...all of them work. Use this in all of your usual recipes where broth is called for, but best of all is that you can use broth in place of oil to sautee! Drink some on low days or as a filler instead of grabbing chips. Freeze what you don't need and voila! It is basically free and a hands-off cooking process.
Stews & Soups - I make a lentil stew in a slow cooker. It takes about 20 minutes to get the ingredients in the pot, 4 to 8 hours to cook (I do 8 on low if I have a busy day, 4 on high if I don't have much going on). This makes a TON of servings, so I keep out what I want for the week and freeze the rest in single serving containers.
PRE-PREP
If you spend a little time in the kitchen and have your ingredient amounts pretty much down to a science (or do like I do and just toss them in), pre-cut your veggies for the week! Chop up your carrots, celery, onion, and whatever else you usually spend all of your time prepping on cook nights, put each in its own airtight container with a little water, and all week long they're there when you need em!
MAKE GRAB BAGS
Not every meal has to be a whole production! You can easily get your protein, veggies, healthy fats just with a little forethought and planning.
Eggs - get out your eggs, whisk them up and add in whatever veggies you have lying around. Pour mixture into oiled muffin tins and make as many as you can. Freeze the little things in baggies and take out as needed. I make enough for the week and just remove a bag from the freezer each night, putting it in the fridge for the next day.
Protein Balls - these lovelies are magical. Mix up some oats, PB, protein powder, a little honey, and add water until the combo can be rolled up into little balls. Put in fridge for 2 hours then put into little baggies just like the egg muffins. You can add ground walnuts for a little more texture and healthy fat!
Protein Pancakes - mix your usual batter (almond flour or Kodiak mix, eggs) and just add in some cottage cheese, flavored protein powder (vanilla), a Tbsp of Ghee, and some flavoring. I love coconut extract and vanilla extract together. I don't measure the cottage cheese - I just start with 1/2 cup and mix it in, adding more until the consistency is what I like...spoonable into the pan but still spreads out like a pancake. Make a huge batch, eat what you want and freeze the rest in little packs of 2 or 3 for a quick breakfast or healthy snack when you're on the run. If you have time to sit and eat, add some berries for an antioxidant boost!
Always have snacks on hand. There are a TON of healthy snack options that aren't the usual 'OMG eat an apple'...but for real, eat an apple.
Have a bowl of fruit front-and-center in the kitchen and keep it stocked with apples, oranges, bananas, kiwi, and whatever else people in your home will eat.
Greek yogurt with berries, nuts, chia seeds, and a drizzle of local honey will do the trick.
Hummus with carrot and celery sticks is a fast go-to for the savory people out there.
Trail mix is a great option if done right. Toast some nuts (walnuts, pumpkin seeds, pistachios, almonds mixed in EVOO and cumin). Mix those with unsweetened toasted coconut flakes, dried cherries, and maybe even some mini dark chocolate (70-80% cocoa) chips.
For more snack ideas, look at our eBook "SNACKY TREATS"
SAVE TIME
There are so many ways to save time while trying to feed all of the feral souls in your home, even if it is just you that gets hangry.
Use your slow cooker or Insta-pot. I rarely use an Insta-pot because when I am truly time-crunched, I don't want to sit on something for even 10 minutes. I know. It is bad. I DO love my slow cooker, and as I mentioned previously, I use the settings based on what my day looks like, not the recipe. I cook on low for 4 hours if I'll be around, and high for 8 hours if I'm running my ass off. Make sure you have a cooker that will run through its time, then automatically kick over to warm and then turn itself off. This is a lifesaver.
Plan ahead and make little meals that make themselves, like Overnight Oats. They're healthy little options for breakfast and can be tossed into a bag if you don't have time to eat at home. The recipes and ingredients are endless options, so you can 100% of the time make sure you've got your protein, healthy fat, and fiber included no matter what your taste buds want.
Meal prep like you mean it! If you aren't one for eating the same thing more than once, focus on the staples: protein (chicken breasts) + grain (quinoa) + sweet potatoes and go from there.
Buddha Bowl with quinoa, sweet potatoes, chicken. Add avocado, black beans, pico de gallo, and some Greek yogurt with lime and cilantro.
Salad with arugula + spinach, quinoa, chicken, sweet potatoes. Add cinnamon toasted walnuts and a honey mustard dressing (honey, Dijon mustard, EVOO, apple cider vinegar)
Dinner with chicken, sweet potatoes, quinoa. Add sauteed garlic green beans and sliced fresh tomato.
For some Bowl & Salad ideas, check out WRAP ME UP & BOWL ME OVER and SALAD BAR
MIX & MATCH STRATEGY
Try this if you're the type to eat your favorites and not much else.
Choose your protein and cook it a few different ways (grill, bake, roast).
Choose your veggies and do the same
Pick a whole grain / fiber and batch cook that.
Place these in containers and throughout the week just grab items and build your plate/bowl/wrap.
Be sure to use toppings to get in extra nutrition. Think toasted nuts, Greek yogurt, chia seeds, avocado, sliced tomato, garlic, ginger, and fresh herbs like dill, basil, and cilantro.
Functional nutrition is about balance. You utilize food as a weapon against illness. Choose nutrient-dense whole-foods, plant-based is best but we would rather you eat lean animal protein and stay on track than dive off into a Chinese buffet.
The whole world is busy so this really isn't an excuse for choosing rancid animal biproducts in a paper wrapper over actual food. You work hard for your money, so don't waste it on making yourself sick and tired. Spend it on good foods that keep you feeling energized and ready for the next urgent thing to come along in your life.
Eat well, stay Feral.
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