7 Tips for Eating On The Run For Busy Photographers
If you’re an entrepreneur, you’re a very busy person. Perhaps you spend much of your time
rushing out to meet with clients, attending networking meetings and going to different
workshops or conferences. Do you often find yourself rushing out the door without eating a
healthy snack or meal first? Have you ever arrived at an event starved and craving something
which you know was probably not the healthiest choice? If you answered “yes” to one or both of
these questions, then this article is for you. As an entrepreneur on the run, you need to plan for
those crazy moments in your day, and part of that planning includes ensuring that your health
and energy needs are still being met as much as possible, no matter what else is going on.
Before we get into some specific examples of how you can make healthy eating choices when
you’re “on the run”, let’s look a little more closely at your energy patterns throughout the day.
Here are a couple of questions to get you started:
*Do you wake up in the morning feeling tired and/or exhausted?
*Do your energy levels rise and fall throughout the day?
*Do you find it difficult to focus and remain productive in your business?
These are some of the questions that I ask my clients to reflect upon, and together we create a
customized program that will allow them to increase their energy levels as they go through their
busy days “on the run”. If you spend much of your time on the road with clients, meetings, etc.,
and you often have limited energy reserves during the day, you may need to pay more attention
to how you can nourish your body with healthy food as you go about your busy schedule.
Ensuring that you are eating well when you’re on the go will do wonders for your energy levels,
your alertness as well as your overall effectiveness as an entrepreneur.
1. Start the day with a healthy breakfast.
Try whole grain cereals (cold or hot) with skim milk and fruit. Stock up either at home or at the
office, wherever you eat breakfast most consistently. Some suggested brands include: Kashi, Go
Lean, Go Lean Crunch which are full of flavor and fiber. You can also keep Kashi or Kind bars
in your camerabag, briefcase or desk for emergencies. Just add a piece of fresh fruit and your breakfast is
complete.
2. Pack lunch if possible to save time, money, and calories.
Just a simple turkey and low-fat cheese sandwich with tomatoes and lettuce on whole grain bread
can save you hundreds of calories if made at home.
As for condiments, add any flavor mustard for some zing at only 0-5 calories and 0 grams of fat
per tablespoon, compared with 15 grams of fat and 150 calories per tablespoon of mayonnaise.
3. Make vegetables or fruit 50% of every meal and snack.
Be sure to consume fruits or veggies at breakfast and lunch, cover half of your dinner plate with
vegetables, and bring some fruits or veggies to work for snacks. Spending a little more money
for pre-chopped and ready-to-eat fruits and vegetables is worth it. You make up for it with the
time and calories you save by having them readily available.
4. Keep healthy snacks accessible at work.
Stock a fresh fruit bowl, 100-calorie packs of almonds or pistachios, and healthy nutrition bars
such as Kind and Luna bars.
5. Have a plan for business dinners.
Find out your options ahead of time, and figure out the healthiest option that appeals to you. To
be satisfied, you must actually want to eat what you are eating. Try to build a healthy plate. A
healthy plate is 50% produce (vegetables and fruit), 25% lean protein (such as chicken or fish),
and 25% whole grain carbohydrates. This may not always be possible, but be creative when you
need to be and ask for what you want.
6. Set alarms in your smartphone for meals and snacks.
Daily reminders will help you stay on track. If you miss a meal or snack, you will be starving by
the next meal and will have set yourself up for overeating. A good daily goal is to eat five times
a day. It may sound like a lot, but the goal is to eat less at each point. And that’s only possible by
eating more frequently.
7. Stay on course.
When you see a change on the scale or food log that is either a weight gain or a pattern of bad
choices, do not throw in the towel. Get right back on your plan — the sooner the better.
Ashvini Mashru, MA, RD, LDN is the owner and founder of Wellness Nutrition Concepts, LLC.
She is a Registered Dietitian, ACE-Certified Personal Trainer and a Wellcoaches – Certified
Wellcoach. She has successfully helped several moms reach their health and wellness goals.
Ashvini holds a Master’s degree in Nutrition from Immaculata University, Immaculata,
Pennsylvania and also completed a dietetic internship. She is an accredited member of the
Academy of Nutrition and Dietetics, Philadelphia and Pennsylvania Dietetic Associations and a
member of various dietetic practice groups. She also completed her Certificate of Training in
Adult Weight Management from Commission on Dietetic Registration.
She is an ACE- Certified Personal Trainer and a Wellcoaches- Certified Wellcoach and
specializes in weight loss and weight management.
Through her Wellness Nutrition Concepts business, Ashvini provides customized health and
lifestyle solutions to discover a way to nourish yourself and your body that specifically works for
you. She employs a comprehensive approach to health and wellness. She will work with you to
discover how different parts of your life affect your health. She will not give you a list of “good
foods” and “bad foods”. Instead, you will learn to empower yourself to create a happy and
healthy lifestyle that fits your needs, one that is flexible, fun and rewarding!
Ashvini also actively speaks at various events and meetings. In her spare time she writes articles
on nutrition, fitness and wellness. Ashvini is the mother of two children (girls) and she, her
husband and children reside in Chester Springs, Pennsylvania.
If you find yourself struggling and ready to take control of your life and your health, please
contact Ashvini at 610-648-6260 or schedule a 30 minute complimentary consultation on her
website www.wellnessnutritionconcepts.com or email her at
[email protected]. Check out her Nutrition Tip video:
https://vimeo.com/112353786 and her Client Testimonial video: http://youtu.be/bK0idJSZjcw
