“…in good times and bad”: nutrition tips for your toughest days

Can you tell I’m in wedding mode? I’m quoting vows in my blog titles! HA!


The morning’s discussion is: how do you stay on track with your nutrition on your toughest days? I’m talking about the days when you’re working a 12-hour shift, or your in your car for a huge fraction of the day. How do you stay on track?


After finding my life to be incredibly busy over the past few weeks, here are some of the tips I use to keep my nutrition on track even during stressful days.


  • Grocery shop in your free time. One of the toughest things about insane work (let’s be honest, life) schedules is that people run out of time to grocery shop. “I didn’t have anything healthy to eat, so I stopped at Sonic and got tater tots.” “I was starving when I walked in the door but didn’t have anything healthy, so I ate Easter candy for dinner.” This is a major red flag for not only your nutrition, but just your sanity as well!
    When you are at your busiest, grocery shopping should be as important as showering. Stop on your way home from work, or go incredibly early before a big day. You need that healthy food- it’s non-negotiable!
  • Hoard the healthy food. Put a tupperware container of almonds in your car. Keep a packet of Shakeology in the car for you to shake up when you’re stuck in traffic. Get granola and leave it in the car. Bring gum when you feel like stopping at Wendy’s and eating the world purely from stress.
  • Prep (in your own way). Some people love to plan every meal. Someday I’d love to get to that point, but I am not there yet. I like to say to myself: “okay. Looking at the week ahead, what are the days that I know will be the toughest to stay on point?” “When do I need to cook a lot of food and store it for the week ahead?” Think about what needs to be done. Make some sort of plan, and go to it!
  • Pack that protein. When you’re running around with seven different things to do, we tend not to eat. Or we eat the wrong things. If you’re in survival mode and can’t make a solid meal, at least get some protein in your body. (With a veggie coming in at a close second.) Examples are: hard-boiled eggs; chicken; ground turkey. It will keep you full with stronger mental clarity than a bag of chips…and I may be saying this from experience.
  • Frozen vegetables are the bomb.com. If you don’t have time to cook veggies (another excuse, party of one!), get some frozen vegetables. They are cost-effective and you can throw them in the microwave, if they come in a steamer bag. You need your protein and veggies, bar none.
  • Drink water. Tons of it. This goes without saying. Drink your weight, divided by 2, in ounces at least throughout the day. (Example: 200 lbs / 2 = 100 ounces of water a day)
  • Sleep. And don’t forget to breathe. You have so much going on right now, you might struggle finding time just to go to the restroom. Your immune system might be compromised, which might make you freak out when you get a sore throat, only exacerbating the problem. Make sure you sleep. Don’t try to be a hero. (“Well, I only got 2 hours of sleep tonight! I’m the one who’s under the most stress.”) Treat your body as your most valuable investment. It’s not going anywhere and will reflect the choices you make.



Stress is inevitable. But the way you handle it does not have to careen you into a downward spiral for an entire month afterwards. Respect your body and the conditions ahead. Like a city preparing for hurricane season, prep your body for the stress ahead. You deserve it.



How do you handle stress and nutrition? Comment below with any tips you might have. Let’s keep the positive vibes going!

In peace & health,

Amanda & the fit family

the fit family (1) copy


One thought on ““…in good times and bad”: nutrition tips for your toughest days

  1. Ange Dowd says:

    THANKS ! Some great tips ! 🙂

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