Rosalee Brown
MOST WOMEN want to be healthy. They dream of being at a healthy weight, eating healthily, getting enough physical activity each day, always looking smashing (hair and attire), being a good mother, wife /partner/lover, getting a good night's sleep and being excellent at their jobs, taking part in church and community activities and being sane.
This is where the cookie crumbles for many women, as there is so much to do and only 24 hours in the day. To solve the problem, many women try to accomplish for everybody else and leave themselves for last (of course, with good intentions to get their 'stuff' done as well). But guess what, most times this does not happen, or not often enough, or not thoroughly.
TIPS FOR BETTER MEALS
I constantly hear women say, "I really do want to eat properly, but there is no time to prepare a healthy meal when I get home. I only have time to prepare vegetables on Sundays. As for exercise, I am deadbeat at the end of the day and I can barely pull my self out of bed to start the day in the mornings." This is ongoing for most women, as most times after marriage and children, that is their life, until before you know it, they are all the things they never dreamed of - fat, sick, stressed and having very little time for themselves.
I know these are real issues so, here are some tips that can work, if you implement them.
1 Plan your day and start it with you. You will have to start when the family is still asleep; so this means retiring early enough to ensure that you get enough sleep. You may have to prioritise and give up some not-so-important activities such as watching TV, talking too long on the phone, or whatever prevents you from retiring early. Time for you should include meditation, exercise and preparation for meals, etcetera.
2Plan your food shopping. Don't be directed by what is on the shelves, but your planned menu for you and the family. Depending on how often you shop, plan healthy meals for one week or two, which includes all the healthy foods you should consume to help you achieve your goal.
3Have a set pre-preparation time on weekends, when you cook, cut up vegetables for blanching and freezing, make salads (these can last for two to three days). If you have a helper, spouse or children, get them to assist.
4Use cooking methods that are healthy and yet quick and easy, for example, stir-fries with pre-prepared vegetables, and pre-cooked beans, or with meats you pre-prepared in marinade and refrigerated. Use the microwave, it is my friend, you can have vegetables in a jiffy, cooked corn, potatoes, plantain, steamed fish, chicken, the works. The toaster oven is also female friendly, dinner could be cooking and you are helping with the homework, starting the lunch kit for tomorrow, etcetera. The crock-pot/slow cooker can cook while you are away.
5Clean up is difficult as well, especially if you have young, tired children and a spouse who thinks that is your department. This is not my favourite idea, but disposable utensils can help you out here, ensure that you get the children to learn to use the correct place setting on weekends.
6Finally, ask for help and find time to laugh. Stress and just being angry with your lot, is self-destructive and will prevent you from attaining your goal.
Take control of your life and health. You can do it!
Rosalee Brown is a registered dietitian/ nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
