How to Make Time for Nourishment When You're Running On Empty

We all want to be healthy. Wanting it isn't the hard part—it's the commitment. And for a lot of us, we just don't have the time to research the best foods, to keep a food diary, to exercise those 30 to 60 minutes a day, etc. Sometimes, being healthy and feeding ourselves real, nourishing food stresses us more than taking the easy route and grabbing a quick plastic-wrapped snack or a store-bought meal. But all good things take time. So how do we make a good thing out of the little time we have?

The Answer: Holistic Nutrition, the Modern Way

Holistic nutrition is not a diet; it is a lifestyle that emphasizes the connection between mind, body, and spirit. It recognizes that the food we eat impacts not only our physical health but also our emotional and mental well-being. Instead of obsessing over calorie counts or quick fixes, holistic nutrition focuses on the quality and integrity of our food.

For example, opting for whole foods like quinoa, lentils, and colorful vegetables provides a wealth of nutrients that processed foods lack. Research shows that diets rich in whole foods can lower the risk of chronic diseases by up to 30%. This shift allows us to cultivate a deeper understanding of our bodies' needs and promotes a balanced, varied diet that enhances productivity and mood.

Unfortunately, the traditional approach to a holistic nutrition lifestyle doesn't work for the majority of us. Some of us can't afford to buy organic. Some of us don't have a farmer's market nearby. Some of us don't have time to go to the grocery store every week, let alone every day, to stock our fridges and countertops with fresh fruits and vegetables. So the key is adapting the vision to your lifestyle. I could look something like this...

Meal Prep

With busy schedules, meal prep can be your best ally in achieving holistic nutrition. And it doesn't have to be time-consuming or exhausting! One of the easiest, most time-efficient ways to meal prep is to make two or three meals at once, while you're already cooking. Let me explain: instead of just making your dinner for that night, triple the recipe if it makes sense for that specific meal, and freeze (if possible) the other two portions for another day. Or, if the recipe isn't freezer-friendly, you can usually keep a meal in the fridge for up to four days and use it for lunches or dinners later that week. When you cook meat, cook extra to keep in the fridge for a few days so you have a quick-and-easy protein to add to salads, grain dishes, and soups.

Fill your kitchen shelves with quick but healthy foods like whole-fat, sugar-free yogurt, roasted nuts, snackable veggies (like carrots or peppers), smoothie ingredients, nut butter, and hummus. EMPTY your shelves of anything that harms your body: this could include caffeine, gluten, candy, sugary breakfast cereal, or alcohol. This is not an exhaustive list, though. If there's something that you've noticed causes inflammation in your body, or your body just doesn't seem to tolerate that food well, then it's not worth keeping in your kitchen. If you can exercise self-control and just eat it in moderation when the occasion arises, then it could be worth keeping (cough cough my chocolate stash).

Learn How to Cook

This seems like a no-brainer. Is it? People who know how to cook for themselves naturally eat healthier, because they know how to get creative and make do with the foods they have on hand instead of resorting to take-out or a bowl of cereal. So if you don't know how to cook, this should really be step one of your health journey. Get on YouTube and learn how to roast vegetables, how to make the five mother sauces, how to cook meat without poisoning yourself, how to make whole wheat pancakes from scratch—whatever calls to you! Once you've mastered a few basics, it becomes much easier, and much faster, to prepare healthy meals at home.

This is one of those things where, it may take time now to learn, but once you memorize the patterns of cooking certain things, you won't have to waste time looking for a recipe or looking up the definition of "braising."

Eat Mindfully

In our hectic lives, we often eat without thinking. Mindful eating encourages you to be present with your food, engaging all your senses and appreciating each bite. Eating slowly and taking time to chew and break down that food in our mouths allows our body time to create the enzymes that will help our body extract the nutrients that come from our food, something that isn't capitalized on if we're swallowing our food whole.

Make the most of what you're eating, when you're eating. Make meal time part of your self-care. If you're making meals that take hours and then eating in five minutes, something needs to change. You should have time, at least once a day, to sit and savor the food that the Earth gave you.

Choose Whole Foods

Incorporating whole, nutrient-dense foods into your diet is key to holistic nutrition. These foods are packed with essential vitamins, minerals, and antioxidants. Go for seasonal fruits and vegetables, whole grains, fatty fish, nuts, and seeds. Don't feel insecure about stocking the freezer with frozen fruits and vegetables either. In many cases, frozen produce was "in season" when it was picked, and it maintains a lot of its nutrient value. Again, for busy people, the traditional fresh-from-the-garden or fresh-from-the-market approach is too much—frozen produce is a great alternative that allows you more flexibility in meal planning and preparation, sometimes because it requires zero planning and hardly any preparation!

Research indicates that individuals consuming a diet rich in whole foods can experience an increase in energy levels by up to 20%. A useful guideline is to choose foods that are not wrapped in a sealed plastic wrapper, and when possible buy organic. When you reach for processed foods at the grocery store, read labels and try to avoid products with added sugars, unhealthy fats, and unnecessary additives.

Stay Hydrated

Hydration is vital for overall health. Dehydration can lead to fatigue, headaches, and irritability, diminishing your ability to make nourishing choices. Aim to drink around eight 8-ounce glasses of water a day, and consider keeping a reusable water bottle handy to remind yourself to stay hydrated.

If you don't like water (or you're pregnant and you can't tolerate it—it's a real thing, people!), try adding slices of cucumber, mint, or lemon and ginger for a refreshing twist. You can also hydrate yourself by eating fruit with a high water content, like melons, or drink gel-water, which you can make by soaking chia or flax seeds in water.

Listen to Your Body

Your body is a natural guide, sending signals about what it needs through cravings, energy levels, and sensations. Learning to listen is essential in practicing holistic nutrition. Rather than falling back on restrictive diets, tune in to your body's cues.

When feeling hungry, pause and consider what would truly satisfy you. Are you craving something crunchy, warm, or comforting? Trusting your instincts allows you to make food decisions that align with your body’s signals and preferences. But if you feel that you can't quite trust your instincts because your body is asking for salty potato chips and pretzels all day, then go back to your healthy shelves and find the closes thing you can to those salty potato chips: maybe it's carrots and hummus, or whole wheat toast with butter. The truth is, if you've been running on empty and living on processed foods for a while, your gut has been trained to ask for those processed foods, and it may take a while before it adjusts to a healthier, whole-food diet. Trust the process, give yourself grace, and watch the magic happen. It just might take a few weeks....

Seek Community Support

Having a solid support system can enhance your journey towards holistic nutrition. Find individuals who share your passion for healthy living—whether it’s friends, family, or online forums.

Join cooking classes or attend nutrition workshops to deepen your knowledge and your confidence in the kitchen. Surrounding yourself with supportive people fosters a positive environment that encourages healthy practices, making it easier to stay committed to your nutrition goals.

Embrace Nourishment One Step at a Time

Integrating holistic nutrition into your life may appear overwhelming, but it doesn’t have to be. Small, purposeful changes can make a big difference in how you feel. Focus on self-care, become mindful of your food choices, and embrace the many benefits of whole foods.

By carving out time for nourishment, you not only support your well-being but also cultivate a lifestyle rich in vitality and balance. Remember, it’s about progress, not perfection. Let’s take care of ourselves one bite at a time!