How To Maintain Clean Eating When Life Is Crazy Busy

Clean eating is a breeze when life is calm, cool, and collected. You have time to grocery shop for a few hours a week, meal prep daily, make gorgeous Instagram worthy meals, give yourself a pedicure while your homemade whole grain bread bakes in the oven, host a paleo dinner party for 12, and travel to India in the fall to harvest your own gooseberries.

Who am I kidding. I have no idea what that would feel like, but I assume that is what it could be like if we did not have children running all over the place. Over the last few days my husband took my two oldest camping up north and I stayed back with the baby. Can you say VACATION!!!?

Seriously! It was amazing, but of course I am ready for them to come home now.

Clean Eating Gets Tough

Clean eating takes effort. It becomes even more difficult when you take on more in life (or life takes more out of you). Maybe you have a baby (or two, or three). Work becomes more difficult. You are so tired by the end of the day the LAST thing you want to do is cook. It seems easier (and sometimes less of an argument) to purchase bags of pre-made snacks, frozen meals, order food, go out to eat, or serve peanut butter and jelly and cereal for a week straight.

The problem is those foods do more harm for us and our children than good. You do not have to completely eliminate those foods from the diet. Simply use them sparingly. Those foods may feel faster and less stressful but in comparison to how easy it is to whip up a healthy meal, that really is not the case. In our home we use the above foods as treats, which as the word implies, are items that are out of the ordinary.

Why Make Food From Scratch?

Since the day my mom was diagnosed with ALS I have read and researched countless books and articles on our genes and why they turn against us to cause diseases like ALS. The human body has always fascinated me. So much so that I became a fitness instructor in college, obtained a degree in Human Performance, and continued my education in Personal Training with a Fitness Nutrition Specialty.

In caring for my mom, I watched the human body shut down one nerve at a time. This took my interest in the body to a whole new level. Shortly after my moms death I began to have autoimmune symptoms that were confusing and scary. These symptoms were likely brought on by severe stress from caregiving for my mom and also her death and the grieving process that is never ending. The symptoms I was experiencing further fueled my research in functional medicine and the body’s ability to fight disease and heal through food, toxin reduction, stress management, and activity. I can almost completely eliminate all of the unpleasant symptoms I have through my diet and self-care regimen alone.  It is absolutely amazing.

And it isn’t just me.

A Functional Medicine Approach

Thousands of people with autoimmune issues and disease have used food in this way, to heal and nourish the body. I use this way of eating with my family and love the new recipes and discussions of food this brings into our home. I wholeheartedly believe we can solve most chronic disease, autoimmunity, mood disorders, and hormone imbalances through the adoption of lifelong clean eating.

If you are sitting on a nail, would you put a band-aid over it and keep sitting? Probably not. You would remove the nail first so your body could heal. It seems obvious but the same concept applies in our daily lives yet the ease and push for medication unfortunately is often the choice for many. There are many people who overlook the importance of feeding the body nutrient dense foods to support proper cell growth and programmed cell death.

Sometimes when I mention food as someone is talking to me about a disease or ailment they are facing I get a look like “okay wacko”. It is unfortunate, and often these people are the ones who take medications with a novel list of side effects without trying to alter lifestyle and diet choices first (a.k.a. – remove the tack).

After all, food and water are the very things that sustain our lives. Without them, we would die. It makes sense to make the healthiest choices possible to maintain a healthy weight, fight off chronic disease and every day illnesses, have great skin, healthy organs, a clear mind, undisturbed sleep, and a happy outlook on life.

Remove The Tacks

If you want to look and feel your best, remove the tacks (crap food, chronic stress, sedentary behavior, addictions, and negative self-talk) and commit to clean eating not just for you, but for your kids as well. This is the main premise for Functional Medicine, and with good reason.

Make it a goal for you and your family to eliminate as many additives from foods as possible. Additives contribute to excess calories, hidden sugars, chemicals that alter our gene structure, and ingredients linked to everything in the books from cancer, Alzheimers, ADHD, hyperactivity, migraines, gastrointestinal imbalances, autoimmune disorders, and more. So why even eat them?

It is not easy all the time, but it is more than worth it. There is a direct change in behavior in my own children when they eat nutrient-poor foods, and it is not for the better.

Where To Start

Every food item you pick up, ask yourself “how could I make that from scratch?” Of course you do not have to make everything from the ground up, but it gets you thinking about what is in your food. Often times it is easier to make meals from whole food items you already have in your food pantry, and it saves on cost.

Read the label on everything you pick up. What ingredients are in the product? Are these ingredients contributing to your families health, or contributing to disease? If you don’t know what an ingredient is, Google it! Over time you will pick up any item in the store, know exactly what it is made out of and why  each ingredient is in the item.

Eat At Home, Even When You Are Busy

I make 95% of our meals at home. This includes breakfast, lunch, dinner, all snacks, and desserts. We do go out to eat or order pizza but it is on average once a month max. If you are thinking, whoa – that sounds boring, don’t worry I hear this a lot. However, it is quite the opposite! We save money, feel better, and create a variety of fun meals without compromising our health. If we crave certain comfort foods, we find fun ways to make them homemade! We even made homemade campfire marshmallows a few weeks ago.

Wednesday evenings are the toughest for us because it is the middle of the work week. I am exhausted by the time I get home from work because I am up and working so early. I get to work at 6am which is great for getting home early to the kids but does not fare well in the energy game if I fall short of sleep (easy to do with three kids under 5, three jobs, and a Masters program).

However, regardless of how exhausted I am I know that whipping up a quick and healthy meal is better for my family, saves money, and helps keep myself at a healthy weight.

These are the nights I avoid the complex and creative meals. Instead think simple.

THINK SIMPLE 

Instagram #foodporn and other hashtags are full of gorgeous photos that make your mouth water at the very sight of them. However these photos can make you overthink the “How-To’s” of a healthy meal. I see a lot of my clients trip up on making the perfect meal, then quit because of the frustration. My first recommendation is to follow these basic guidelines.

Follow these basic rules for a healthy plate every time:

• Make 1/2 your plate veggies. Raw, steamed, baked, cooked in the microwave from frozen, or tossed together in a salad. Half of your entire plate should be veggies. The more colorful, the better, and include a lot of greens. Green vegetables are full of fiber, low in calories, high in vitamin k, and are a great plant source of calcium.
• 1/4 of your plate is going to be protein and fat. Healthy fat. Fat is your friend. Repeat after me, “FAT IS MY FRIEND”. Don’t forget this very important statement. Fat is essential for healthy nerve conduction, brain function, heart protection, fat burning, cell function, healthy skin, hormone and immune function, the list goes on. We eat a high healthy fat die avoiding all trans fat.
• The last 1/4 of your plate is going to be 100% whole grains and fruit. You can pick one or the other or mix them both half & half. I lump these together because they both break down into sugar readily absorbed by the bloodstream much quicker than fat, vegetables, and protein.

These are recommendations based on the hundreds (literally) of studies, articles, books, documentaries, and courses I have read or taken on optimal nutrition for the body.

A Side Note

This does not take into consideration people with autoimmune disease or cancer. In addition to these initial guidelines there are additional guidelines I would recommend for those conditions that will not be covered in the post. This is a nutrient packed and optimal way of eating for the whole family. If you have any health conditions please speak with your provider before starting any new eating plan. 

Let’s Get Cooking!

To use this guideline as an example, an easy healthy dinner on a super busy night could look like this:

1. Cook chicken breast, thighs or wings on a skillet with coconut oil (healthy fat + protein). Season the chicken with salt, pepper, and garlic powder for a very simple flavor combination.

1. While the chicken is cooking, microwave frozen broccoli in a little bit of water or chicken broth until done (vegetable). Plate and top with a little seasoning if desired (or a smidge of parmesan or goat cheese if your kids need a little coaxing to eat their greens).
2. Add raw carrots or sliced cucumber (or both) to each family members plate as you wait for the broccoli and chicken (more veggies). You can scoop some hummus on each plate if you prefer a dip with your vegetables (more protein + healthy fat). I make hummus out of beets & chickpeas, sneaking in even more veggies!
3. Depending on how hungry the family is you can add one serving of fruit or a whole grain. I cook up rice, quinoa, millet, bulgar, and other whole grains on the weekend and store in the freezer for quick meals. By pressing these cooked grains into a muffin pan (and freezing) you create perfectly sized portions for your whole grain food options. Add a little chicken broth and microwave one muffin sized patty to cook.

   

This basic meal takes less than 10 minutes to make. If you plan accordingly by making sure you have the meat you need out the night before (or pre-cook the meat and freeze), stocking up on fresh or frozen vegetables, and having your grains ready to go, you can save so much time and feel better about what your family is eating.

But my kids are freaking out and I don’t have ten minutes?

Trust me this happens to us ALL THE TIME. With three they feed off each other. It is like a crazy zoo if we do not get the kids fed within the hour of their normal eating time. You would think they are being chased by a man eating monster when they get HANGRY.

First, take a deep breath.

Use this opportunity to teach them about patience. Reward the most patient kid with a lot of praise. When the other ones hear this their behavior will take a positive shift. They want your attention.

Kids love to have a task to do! Give them a job to do and you eliminate the boredom and buy yourself time. The more involved I have the kids the more they appreciate the foods we eat.

A fun and educational way to help kids learn about healthy foods is to play the “What’s healthier” game. I play this with my two oldest and am secretly so happy at how good they are at it. I ask questions like, “What is healthier, peanut butter or almond butter (almond butter)?”.

A few other ideas:

• Broccoli or apple juice? (Broccoli)
• Organic or conventional (organic) – talk about this!
• Black beans or baked beans? (Black beans)
• Spinach or Iceberg lettuce? (Spinach)
• Orange juice or a whole orange? (Whole orange)
• Feta cheese or string cheese? (Feta)

Another variation of this is “Name a fruit/veggie”… We play this by asking the kids questions like “Name a purple vegetable (eggplant)”.

Other ideas:

• What fruit is orange on the outside and red on the inside? (Grapefruit)
• Can you list 4 green vegetables?
• Can you name 3 orange vegetables?
• Is an onion a fruit or a vegetable?

The options are endless and the kids will have fun with this!

ALLOW TIME BETWEEN MEALS

I will leave you with one additional helpful suggestion. Kids get bored. They are busy bees and it often seems like they need to be entertained at all times. Make a rule that when the pantry is closed, the pantry is closed. It is a struggle to get kids to eat their 3 main meals if they are allowed to snack all day. After breakfast, the pantry and refrigerator are closed until lunch. Same thing goes for lunch, after nap snack, and dinner. Aside from the occasional popcorn movie night or ice cream run (once a month tops), do not allow your kids to have anything after dinner.

I know, it seems harsh. It really isn’t. They are not going to starve, trust me! With consistency they will get used to it. It may take a few weeks of being tough and consistent with them, but in turn they will eat more for dinner and you will have helped to create great lifelong eating habits for them. Also, this shows respect for you or whoever does the cooking.

A Family Affair

Remember eating clean is a family affair. The more you teach the “why’s” about what you are doing, the more your kids will get it and make healthier choices on their own. Teach them now about health, how food is made, where food comes from, what food does to the body, and cooking methods.

These moments are possibilities for great conversation and lead to a lifetime of healthy relationships with food. Food is beautiful, pleasurable, and should be appreciated for the healing properties it gives to our human bodies.