"I don’t have enough time because of ...."
"I don't have a block of time to “prep” healthy foods"
"I’m too busy during the week to cook"
Does this sound familiar? There is ALWAYS a reason not to do something...ALWAYS something that will try to stand in our way.
But what if we expected that, and we didn't LET it? In fact, what if we planned for it? This is the key to unlocking sustainable change.
This year, I want you to pair your 2024 nutrition goals with a plan customized to your life, a plan that sets you up for success based on what you know to be your past history of starts and stops. The plan starts with an honest list of the excuses that have been your roadblocks in the past (no self- judgment allowed). Take on each excuse that you listed, one at a time, and start problem solving for these things that have stood in your way.
You have just created a new path to success, exactly tailored to you.
3 Tips to Help Transform Excuses Into Sustainable Results
#1: I don’t have enough time because…
Action Item: Break down the time barrier. If incorporating a new habit seems daunting due to time constraints, start small—commit to just 10-15 minutes. For instance, if a 45-minute walk is just not happening no matter how much you wish it to, then commit to a 10-15 minute walk daily. Finding a 15 minute window is much more doable and you will find that you can be more consistent. The goal is to get started and find that sweet spot where your new habit will work in your day consistently. Once you do, you will reap the benefits of feeling more energy, strength, and the confidence that you are DOING IT!
#2: I don't have a block of time to “prep” healthy foods...
Action item: When you are in the kitchen preparing a meal - any meal - I want you to stack on the habit of taking 10 minutes to think about what you else you can do while your cutting board and knives are out, while the oven is warm, or while you are standing there waiting for something to finish cooking. Can you…wash, clean and chop vegetables for dinner that week...prepare containers of yogurt + fruit + chia seeds to take to work for a nourishing snack, roast chicken thighs sitting in the fridge in the hot oven for easy leftovers during the week? In 10 minutes, you are setting yourself up for success for the coming week.
#3 I’m too busy during the week to cook...
Action Item: Simplify your approach to cooking during hectic weeks. Dinners don't need to be elaborate affairs. Save complicated recipes for the weekend and streamline your weekday dinners. Plan to include 3 food groups on your plate:
A quick-cooking protein (ex: chicken thighs or cutlets, turkey burgers, ground turkey, fish, beans, lentils, tofu)
1-2 veggies, raw or cooked (salad kit, raw carrots, cooked broccoli, cauliflower, asparagus, spinach (fresh or frozen)
A starchy choice (white/sweet baked potato"fries", whole grain rice or quinoa, whole grain pasta).
Season simply with olive oil, salt, pepper, or your favorite herbs like oregano, garlic powder, or paprika. Cook them in the simplest way you know - on a sheet pan in the oven, on the stovetop in a skillet or with an air fryer. Check out my blog 4 Steps to Stress Free Dinners with a free dinner planning template
What other excuses come up for you again and again? We often perceive the word "excuses" as a negative. I encourage you to put that aside, and be open to looking at your past excuses as a source of important information that can help you break past patterns and set yourself on the path to success in the new year.
How can I support you? Get started by booking an appointment or discovery call today!
Additional Helpful Resources On This Site:
From Frozen to Fabulous E Book: 5 best cooking hacks with frozen fruit and vegetables
Build A Pantry Meal - Quick and easy meal ideas from what you have on hand.
Grocery Shopping Brand Guide -We checked all the nutrition labels to save you time when you are shopping. This guide includes clickable links to healthy food brand names for you to check out before heading to the store.
Sign up for a FREE trial of my meal plans, no no credit card required. The Simple Eats plan is filled with recipes with a short list of ingredients. Perfect if you are living in an off campus apartment. Search through the library of recipes to find your top 10 favs that you can cook with your eye's shut. Perfect for those weeks when your workload is high.
*Disclaimer: Ellen Petrosino Consulting has no affiliation with any of the mentioned brands on this website.