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Eating Well in Busy Times: My Not-So-Secret Secret

Guest post by Dylan Cutler of Phruitful Dish.

Like many Vancouverites with full plates, having “not enough time” is something I hear myself saying often. This is a problem because the most frequently reported reason for unhealthy eating is, again, "not enough time." And while I'm known to bite off more than I can chew, maintaining a healthy lifestyle is a priority of mine. Sound nutrition can make a huge difference when it comes to energy levels, stress management and mood.

Studies have found that most of us are not consuming an adequate amount of fruits and vegetables. This is concerning because increasing our intakes of fruits and vegetables can decrease the risk of several cancers, heart disease and type 2 diabetes. I can certainly relate to having rushed, early mornings, long commutes, stressful days and late nights training where meal planning goes out the window.

Save time with smoothies

So how do I make sure I am providing my body with the energy and nutrients I need to function at 100%? Smoothies! The easiest, most sustainable method for me to increase my fruit and vegetable intake is by blending up a cold, creamy smoothie and taking it with me to sip on the bus, at my desk, or after my workout.

Madagascar Smoothie

The Madagascar (banana, strawberry, carrot, mango, spinach, goji berries, coconut oil, chia seeds)

Adding superfoods to your smoothie

Asides from the convenience, smoothies can pack a whole lot of goodness in one glass. Greens like swiss chard and spinach contain flavonoids that may help regulate blood sugar and have anticancer properties. Vegetables and fruits, like carrots, strawberries, and bananas, provide fiber which is important for the health of our hearts and colons. Adding spices, such as my favourites cinnamon and turmeric, can help deliver anti-inflammatory and cardiovascular support (remember to combine with black pepper to help absorb the turmeric!).

Other unique ingredients include brazil nuts which provide selenium (may help improve cholesterol) and goji berries which have been shown to increase general well-being.

Phoenix Smoothie

The Pheonix (carrot, pineapple, avocado, spinach, chia seeds, lemon juice, ginger, astragalus)

Change it up

We can easily add variety for our taste buds and our bodies through switching up smoothie ingredients. After all, no single food can provide us with all the nutrients we need. The Pheonix, the current rotating seasonal blend at The Good Stuff, is a powerful immune-booster containing superfoods like ginger and lemon juice. Heart-healthy avocados can help improve cholesterol and their B vitamin content may help fight stress. Lastly, chia seeds are a plant-based source of protein, containing all essential amino acids, as well as calcium and a high omega-3 to omega-6 ratio.

The Phoenix 2

The Phoenix (carrot, pineapple, avocado, spinach, chia seeds, lemon juice, ginger, astragalus)

 

What tips do you have for staying well through hectic times?

About the author:

Dylan is a health blogger and PhD candidate researching reproductive medicine and nutrition at UBC. She creates plant-based, gluten-free recipes aimed to fight and prevent chronic illness, based on scientific evidence. Find her on Instagram, Facebook or at her blog: Phruitful Dish.

1 comment

May 19, 2017 • Posted by Sam

Smoothies are my go to all the time. We’ve got 4 kids who are happier thinking they didn’t just consume a bunch of greens in their “blueberry banana” smoothie. It’s great for me when I don’t have a lot of time to sit and eat a meal!

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