Published to Newsletter on Aug 26, 2020
The hardest part about healthy eating is staying on track. Life loves to get in the way, trying to blow us off course. Whether it’s work deadlines, family demands, or pandemic stress, there’s always something to convince us that heading to the drive-thru is the only option.
We’ll never entirely avoid life’s detours. They are normal- and even expected! The trick is to have structure in place that helps limit their impact and gets us headed back in the right direction as soon as possible.
One technique I encourage is the use of “anchor meals”. These are healthy options that are enjoyable, easy to prepare and make you feel good. And they can help you hold steady in the choppy waters of life, so you don’t drift away from your goals.
Here’s how you can start using anchor meals.
What are your current go-to meals when you are tired and short of time? Start with these. Don’t worry about perfection – aim for “good enough”. Some examples might be vegetable whole wheat pasta, an open-faced tuna melt sandwich, a sheet pan dinner, mini English muffin pizzas, or 3-ingredient slow cooker chicken.
If your go-to’s are mostly well-rounded, then you’re all set. But if not, think about easy modifications. For example, if you like to grill chicken on a panini press, try adding a can of green beans. If you’re making a cheese quesadilla, maybe add some mushrooms or onions. Often our quick and easy meals are short on vegetables, so any canned or frozen veggies are great additions.
It’s important to make these meals a regular part of your eating pattern. When life gets tough, it’s hard to have the awareness to bring out your anchor meals. But if they are already in your rotation, they’ll automatically help you hold steady.
Always be on the lookout for new anchor meals. The time to build this list is when life is (relatively) calm. Write them down and keep a list so you’ll be ready. The more options you have, the more you can respond to any distraction.
Life is rarely predictable; no doubt, some type of disruption is bound to come your way. It’s never too soon to get your anchor meals ready. Add this little bit of structure to your eating, and you’ll be better prepared to ride out the next storm.
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Tags: EmployeeWellness, Nutrition, Wellness
