80: Healthy Habits on the Go: Tips for Staying on Track When Life Gets Busy

Staying committed to your health goals can be tough when life is constantly throwing curveballs. Whether it’s a birthday party, a vacation, or a work event, there will always be something ready to challenge the habits you’ve worked so hard to build. 

So how do you give yourself a fighting chance to stay on track with your health goals when your routine is disrupted?

Today, I’m sharing real-life examples of how I’ve navigated disruptions to my schedule, from work conferences to family vacations. Read on to discover my practical tips for incorporating protein and fiber, staying hydrated, and adapting to new situations so you can keep your health on track no matter what life throws at you!

Tip #1: Prioritize Protein and Fiber

If you are committed to your health, you know that protein and fiber are crucial. But they’re not just important for weight loss—they’re essential for gut health, muscle preservation, and mental well-being, among other things. To give yourself the best shot at maintaining these habits, you need to have options available. Let me share a few examples from my own experience to show you how I manage to stay on track, even when there are changes to your normal routine.

I attended a conference recently where breakfast, lunch, and dinner were provided. Conference food can be hit or miss, and breakfast was definitely not ideal. The scrambled eggs were clearly made with some kind of substitute, and the portion sizes were much smaller than what I’d typically have at home. But I made it work. I had some eggs and fruit, even though it wasn’t my favorite, because I knew I needed that protein and fiber to start my day right.

I also came prepared. I brought protein packs with me as a backup, knowing there might be times when the provided food wouldn’t offer enough protein or fiber. Sure enough, the conference started at 7 AM, so with little time to get a proper breakfast in, having those protein packs on hand gave me a fighting chance to stay on track.

Lunch was a bit easier. I found options like salads and wraps with hummus and veggies, which helped me keep my protein and fiber intake on point. And for dinner, I always started with a protein-based appetizer, whether it was ricotta, shrimp ceviche, or something similar, to balance my blood sugar before indulging in something more carb-heavy, like noodles.

The key is flexibility and preparation. If the food provided doesn’t offer enough protein or fiber, bring your own options or be ready to find alternatives nearby. It’s all about giving yourself the best possible chance to maintain your health goals, even when your routine is thrown off.

Tip #2: Plan Ahead and Pack Options for Outings

Whether you're planning a beach day, a water park outing, or even a boat rental, it’s essential to have some options to keep you on track with your health goals. We recently  rented a boat for eight hours, and having a plan in place made a huge difference.

For the trip, we packed a veggie tray, cut-up fruit, sandwiches made with high-fiber rye bread, and a mix of chips and drinks. I started with veggies and a fiber-rich sandwich to keep my energy up and support my well-being. Even though we indulged in some chips and drinks, the key was having a variety of options that included protein and fiber.

We also brought plenty of water and zero-calorie drinks, which helped me stay hydrated and feel great even after a full day in the sun. It’s all about making sure you have supportive foods and drinks on hand to give yourself a fighting chance to stay balanced, no matter how your day unfolds.

By planning ahead and keeping your health goals in mind, you can enjoy any outing without letting it derail your progress.

Tip #3: Be Willing to Lower the Bar at Times

When it comes to maintaining your health amidst busy schedules and unexpected challenges, sometimes you need to lower the bar and adjust your expectations. For example, during a recent conference, my usual morning walks were not feasible due to the tight schedule and time zone changes. Despite this, I found a way to fit in a short walk in a small courtyard outside the hotel. 

Was it as long as my usual walk? No, but it still contributed to a good day of activity. The key is to recognize that while you might not be able to stick to your usual routine perfectly, every bit of effort counts. Lowering the bar can still help you stay on track.

By allowing yourself this flexibility, and focusing on what you *can* do, like getting in a bit of walking, staying hydrated, and maintaining some level of protein and fiber intake, you give yourself a fighting chance to stick to your health goals even when routines are disrupted. Embrace these small victories and continue to adapt as needed.