Maintaining a nutritious diet can be a challenge, especially when life gets hectic. Between work, family obligations, and other responsibilities, finding the time and energy to prioritise healthy eating can feel like an uphill battle.
However, there's a key concept that can help make sticking to your diet more manageable: saving your cognitive capacity.
In this blog, we'll explore practical strategies for maintaining a healthy diet even when you're busy. By understanding how to preserve your mental resources and simplify your food choices, you can make healthier decisions with less effort and stress.
So, if you're tired of struggling to stay on track with your diet amidst a busy schedule, read on to discover how to save your cognitive capacity and set yourself up for success.
Understanding Cognitive Capacity
Specifically to decision-making and self-control, cognitive capacity plays a crucial role. It's the mental bandwidth we rely on for making choices, solving problems, and exerting willpower. However, our cognitive resources are finite and can become depleted, particularly in the face of busy schedules and constant decision-making.
When our cognitive capacity is drained, we're more susceptible to decision fatigue - the phenomenon where the quality of our decisions deteriorates as we make more choices throughout the day. This can have significant implications for our dietary choices, as we may find ourselves opting for convenient but unhealthy options simply because we're too mentally exhausted to consider healthier alternatives.
By understanding the concept of cognitive capacity and its impact on dietary decisions, we can begin to explore strategies for preserving our mental resources and making healthier choices with less effort.
Simplifying Your Food Environment
Navigating a busy schedule can often leave just little time or mental energy for meal planning and preparation. However, by streamlining your food environment, you can make it easier to stick to your diet even when life gets hectic.
One effective strategy is batch cooking and meal prepping. Set aside time each week to prepare large batches of healthy meals and snacks that can be easily portioned out and stored for later consumption. This not only saves time during the week but also ensures that you have nutritious options readily available when hunger strikes.
Another approach is to stock your pantry and fridge with healthy, convenient options. By having a selection of fruits, vegetables, lean proteins, whole grains, and healthy fats on hand, you can eliminate the need for frequent trips to the grocery store and reduce the temptation to reach for less nutritious alternatives.
Additionally, you can also order from healthy yet tasty meal prep companies like TSquared Eats. These services provide pre-prepared meals made with fresh, high-quality ingredients, saving you time and effort while ensuring that you stay on track with your dietary goals.
By simplifying your food environment in these ways, you can minimise decision-making and make it easier to stick to your diet, even when you're pressed for time.
Implementing Habit-Based Eating
Relying on willpower alone to maintain a healthy diet can be challenging, especially when you're busy. Instead, focusing on building sustainable habits can make healthy eating a more automatic and less mentally taxing process.
Start by setting specific, achievable goals. Rather than making broad statements like "eat healthier," set clear, actionable objectives such as "eat a serving of vegetables with every meal" or "prepare lunch at home four days a week." or “order a meal prep service for the week”. These specific goals are easier to incorporate into your routine and track over time.
Creating cues and triggers can help reinforce these habits. For example, if your goal is to eat more vegetables, place pre-cut veggies at the front of your fridge where they're easily visible and accessible. If you aim to drink more water, keep a water bottle on your desk as a reminder.
Tracking your progress is another effective strategy. Use a journal, an app, or even a simple checklist to monitor your adherence to your dietary goals. Seeing your progress can provide motivation and make it easier to identify areas that need improvement.
By focusing on building these small, sustainable habits, you can make healthier eating a regular part of your routine without relying solely on willpower.
Leveraging Technology and Tools
In today’s digital age, numerous tools and technologies can simplify meal planning, grocery shopping, and tracking food intake, making it easier to stick to your diet even with a busy schedule.
Meal Planning Apps: These apps can help you organise your meals for the week, create shopping lists, and even suggest recipes based on your dietary preferences. Some popular options include Mealime, Paprika, and Plan to Eat. These apps reduce the mental effort required to decide what to eat and ensure you have all the ingredients you need.
Grocery Delivery Services: Services like Instacart, Amazon Fresh, and local grocery delivery options can save you time by bringing groceries directly to your door. Many of these services allow you to save your shopping lists for easy reordering, ensuring you always have healthy foods on hand without frequent trips to the store.
Nutrition Tracking Tools: Apps like MyFitnessPal, Cronometer, and Lose It! allow you to log your meals and monitor your nutritional intake. These tools can provide insights into your eating habits, helping you stay on track with your dietary goals. Many of these apps also offer barcode scanning and extensive food databases to make tracking easier.
Meal Delivery Services: For those days when cooking is not an option, meal delivery services like TSquared Eats can be a lifesaver. These services offer pre-prepared, healthy meals made from fresh ingredients. By having these meals delivered to your door, you can ensure you’re eating nutritious food without the hassle of cooking or meal prep.
Using these tools can streamline your dietary routines, reduce the cognitive load associated with meal planning and tracking, and help you maintain a healthy diet even on the busiest days.
Mindful Eating Practices
Slow Down: Take the time to eat your meals slowly and mindfully, paying attention to each bite. This allows your body to register feelings of fullness more accurately, preventing overeating.
Engage Your Senses: Notice the colours, textures, and aromas of your food. Take pleasure in the experience of eating and savour each bite.
Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you're hungry and stop when you're satisfied, rather than eating out of habit or boredom. (Trust us, you will know once your start listening)
Minimise Distractions: Turn off the TV, put away your phone, and focus on the act of eating. Eating while distracted can lead to overconsumption and a lack of satisfaction from your meals.
Practice Gratitude: Take a moment before eating to express gratitude for the food on your plate and the nourishment it provides. This can help foster a more positive relationship with food and eating.
Prioritising Self-Care and Stress Management
Self-care often takes a backseat.
Exercise: Regular physical activity not only benefits your physical health but also improves mood and reduces stress. Find activities you enjoy and make time for them regularly, even if it's just a short walk during your lunch break or a quick home workout.
Relaxation Techniques: Incorporate relaxation techniques such as deep breathing, meditation, or yoga into your daily routine to help alleviate stress and promote mental clarity. These practices can help you remain calm and focused, making it easier to make mindful dietary choices.
Adequate Sleep: Prioritise getting enough sleep each night, as insufficient sleep can disrupt hormone levels and increase cravings for unhealthy foods. Aim for 7-9 hours of quality sleep per night to support optimal health and well-being.
Leisure Activities: Make time for activities that bring you joy and relaxation, whether it's spending time with loved ones, pursuing hobbies, or enjoying nature. Taking breaks from work and responsibilities can help recharge your batteries and reduce feelings of overwhelm.
Conclusion: Empowering Your Dietary Journey
Maintaining a nutritious diet amidst a bustling lifestyle may seem daunting, but it's entirely achievable with the right strategies in place. By honing in on practical techniques to save cognitive capacity, you can simplify your food choices and make sticking to your diet a seamless part of your routine.
From streamlining your food environment to leveraging technology and tools, there are numerous avenues to explore. Implementing habit-based eating and prioritising mindful eating practices can further solidify your commitment to healthier choices.
Remember, self-care and stress management are vital components of a balanced lifestyle. By prioritising your well-being and integrating relaxation techniques into your daily routine, you can navigate the demands of a busy schedule while maintaining a nourishing diet.
So, live this beautiful journey, empower yourself with these strategies, and watch as your dietary habits transform for the better. With consistency and dedication, you can achieve your nutrition goals and enjoy a healthier, happier life.
If you're ready to join us on this journey or need further guidance, reach out to TSquared Eats today. Our team is dedicated to supporting you in your dietary endeavours and helping you thrive amidst life's hustle and bustle. Here's to your continued success on your dietary journey!
Maintaining a nutritious diet can be a challenge, especially when life gets hectic. Between work, family obligations, and other responsibilities, finding the time and energy to prioritise healthy eating can feel like an uphill battle. However, there's a key concept that can help make sticking to your diet more manageable:...
INGREDIENTS
1 Tbsp olive oil
1 large onion, chopped
1 cup bell pepper, chopped
1 medium eggplant, cubed
1/2 cup coconut milk, light
½ (4 oz ) cup water
1 Tbsp almond butter, smooth, not salted
4 Tbs yellow curry paste
Pinch salt and black pepper
1 tsp smoked paprika
2 tsp cumin
1 cup (240-255g), tofu, firm or extra firm, cubed
2 cloves garlic, minced
INSTRUCTIONS
Preheat deep pot with oil. Add onions, bell pepper, and eggplant, and fry for 2 minutes.
Add coconut milk, water, almond butter, yellow curry paste, salt, pepper, smoked paprika and cumin.
Cover the pot and cook on low -medium heat for 10 minutes stir occasionally. Finally, add tofu and garlic and cook for 2-3 more minutes.
Eggplant should be done, but not mushy at this point. Serve in bowls or over rice on plates. Garnish with fresh cilantro
INGREDIENTS 1 Tbsp olive oil 1 large onion, chopped 1 cup bell pepper, chopped 1 medium eggplant, cubed 1/2 cup coconut milk, light ½ (4 oz ) cup water 1 Tbsp almond butter, smooth, not salted 4 Tbs yellow curry paste Pinch salt and black pepper 1 tsp smoked paprika...
INGREDIENTS
4 Tbsp olive oil
2 large beets (8oz/230g), shredded very thin
2 tsp apple cider vinegar
3L water
2-3 large potatoes, diced
½ tsp salt
½ tsp black pepper
2 bay leafs
1 Tbsp Huy Fong Sriracha Hot Chili Sauce
2 Tbsp white miso paste
500g (17oz) beef, ground
1 large onion, diced
1 large sweet pepper, sliced thin
2-3 celery stalk, sliced very thin
4 Tbsp tomato paste
300g (10oz) Napa cabbage, shredded very thin
¼ heaping cup (40g) Kimchi, chopped
Handful of fresh scallions
INSTRUCTIONS
Preheat a frying pan, pour 2 tbsp. tablespoons of olive oil. Add the beets and vinegar. Fry, occasionally stirring, over medium heat for 2-3 minutes.
Bring water to boil and transfer the beets from the pan into water. Then add potatoes, salt, black pepper, bay leafs, chili sauce, and miso paste.
Bring soup to boil and simmer on low heat, covered for 12-15 minutes.
Preheat a frying pan with oil. Add beef, onions, bell pepper, and celery. Fry, stirring occasionally, over medium heat for 8-10 minutes. Add tomato paste. Cook for 2 more minutes.
Transfer the mixture into the soup, and Napa cabbage.
Cook the soup, covered for 10-12 minutes. Remove from heat, add Kimchi. Let it seat for 8-10 minutes before serving. Add salt and pepper to taste if needed. Top with fresh scallions before serving
INGREDIENTS 4 Tbsp olive oil 2 large beets (8oz/230g), shredded very thin 2 tsp apple cider vinegar 3L water 2-3 large potatoes, diced ½ tsp salt ½ tsp black pepper 2 bay leafs 1 Tbsp Huy Fong Sriracha Hot Chili Sauce 2 Tbsp white miso paste 500g (17oz) beef, ground...
INGREDIENTS
For the salad
2 large cucumbers, sliced
4 tomatoes, sliced
2 tsp fresh mint, chopped
5 Tbsps Greek yogurt
Salt to taste
For the chops
1 garlic clove
1 tsp fresh rosemary leaves
½ tsp fresh thyme leaves
Pinch sea salt
Pinch fine black pepper
1 Tbsp olive oil
2 tsp soy sauce
4 lamb chops (4oz or 113g each)
INSTRUCTIONS
For the salad:
Combine all ingredients, place into the refrigerator, covered until chops are ready.
For the chops:
In a mortar and pestle, crush garlic, rosemary, and thyme. Add salt and olive oil. Whisk together.
Rub the paste on both sides of the lamb chops and let them marinate for at least 1 hour in the refrigerator. Remove from refrigerator and allow the chops to come to room temperature; it will take about 20 minutes.
Heat a grill pan over high heat. Add the chops, and sear for about 2 minutes. Flip the chops over and cook for another 3 minutes for medium-rare and 3 1/2 minutes for medium.
Serve with cucumber salad on a side.
INGREDIENTS For the salad 2 large cucumbers, sliced 4 tomatoes, sliced 2 tsp fresh mint, chopped 5 Tbsps Greek yogurt Salt to taste For the chops 1 garlic clove 1 tsp fresh rosemary leaves ½ tsp fresh thyme leaves Pinch sea salt Pinch fine black pepper 1 Tbsp olive oil...
This savory ahi tuna is served with a side of creamy mashed cauliflower for a filling dinner with 40 grams of protein
INGREDIENTS
Cauliflower (45.1%)
Tuna (32.1%) ( Fish)
Romaine & Spring Mix (19.2%) [romaine Lettuce, Green Leaf Lettuce, Green Oak Lettuce, Green Tango Lettuce, Red Leaf Lettuce, Red Romaine Lettuce, Red Oak Lettuce, Lollo Rossa Lettuce, Mizuna, Arugula, Tatsoi, Frisee, Endive, Green Chard, Red Chard, Radicchio]
Lemon juice (1.7%),
Olive Oil (1.4%)
Capers (0.49%)
INSTRUCTIONS
Fill a large pot of water with 2 inches water, place a steamer basket on top and bring water to a boil. Add cauliflower, cover and steam until very tender, 8 to 10 minutes.
Transfer cauliflower to a food processor and the steaming water to a measuring cup. Add 1 tablespoon oil and puree, adding reserved cooking liquid, 1 tablespoon at a time until smooth.
While the cauliflower is steaming, heat grill or grill pan on medium high. In a small bowl, combine, lemon juice, remaining tablespoon oil, capers and pinch each salt and pepper. Arrange greens on platter.
Lightly oil grill. Season tuna with 1/4 teaspoon salt and 1/2 teaspoon pepper, grill until charred, 1 1/2 minutes per side; transfer to a cutting board and let rest at least 3 minutes before slicing.
Spoon cauliflower on top of greens and sliced tuna on top of that, then spoon the vinaigrette over the top
This savory ahi tuna is served with a side of creamy mashed cauliflower for a filling dinner with 40 grams of protein INGREDIENTS Cauliflower (45.1%) Tuna (32.1%) ( Fish) Romaine & Spring Mix (19.2%) [romaine Lettuce, Green Leaf Lettuce, Green Oak Lettuce, Green Tango Lettuce, Red Leaf Lettuce, Red Romaine...
INGREDIENTS
6 hardboiled eggs, peeled, cold
1 Tbsp mayo, light
2 tsp Dijon mustard
1 tsp lemon juice
For the egg topping
1 scallions, chopped
Dash of smoked paprika
For the salad
2 strips of cooked turkey bacon (or rashers) cut into tiny pieces
1 cup lettuce, chopped
1 average tomato, sliced
2 Tbsp Ranch dressing
INSTRUCTIONS
Slice each egg in half lengthwise. Pop the yolk out and put them into medium bowl. Sprinkle the yolk with salt and pepper to taste, then add mayo, lemon juice and mustard. Mash with fork and mix until it becomes a relatively smooth paste.
Arrange the whites on a plate and spoon the yolk mixture back into each hole. Pile the filling high. Sprinkle with scallions and paprika.
In a serving bowl, arrange all ingredients for the salad, drizzle with ranch dressing. Put the eggs on a top and serve with salad
