At one stage I worked 70+ hours per week (5 days including + 2 night shifts IN that 5 days), and later worked 40-50hrs per week, 7 days a week, as well as having children and a husband to feed and clean for. On one day off a week, I spent a fair portion of it doing voluntary First Responder work. I am not saying this to make you feel bad, but rather to show you that there IS a way you can have it all!
Below are some ways to help you achieve what you need to achieve:
* Bulk cook meals on a day off. Making casseroles and soups in this way is a great time saver and money saver. I freeze mine in individual serves so that all I need do is take one out and zap it, and cook a few veges (in their skins where possible) OR have the casserole on toast, or toast with the soup. The soups are always proteined, either with meat and/or lentils. you can grab a single serve of something for your lunch if you want.
* Make some sandwiches which are freezable. Things like Roast Beef and Horseradish on a quality whole grain, Roast Lamb with mint sauce concentrate and a little grated cheese. They thaw out for when you are ready to eat them at lunch time, and are really yummy zapped a little, too. It intensifies the flavours. They are also really great with soup or salad.
* Make a VERY LARGE healthy pizza. Mine doesn't much look like a pizza - the 'sauce' is loaded with pureed veges such as celery, carrot, onions, capsicums, Tomato Paste, OAT BRAN, Lentils etc., and is often 3/4 ' thick, and then there is the topping and base as well. It tastes just like bought pizza and is very filling, much lower on fat and calories. I often make 2 at a time - 16 serves each one!
* Have some made up salads in containers or snap-lock bags ready to grab and go. Have a little tin of salmon or chicken ready to open when you eat.
* Have some little bags of nuts and/or dried fruit made up for easy snacks to nibble on. Remember that they are higher calorie tho', but they are a great source of healthy fats and fibre. have some cut up fruit pieces in snap-lock bags, too. For emergencies, keep a couple healthy snack bars in your bag - you don't have to eat them, but they are there if you get caught out.
* Make a large smoothie with lots of fruit and some yoghurt in it, and maybe some Oat Bran, Flax Seed, or Wheat Bran in it. You can have it for breakfast, or you can take some for at work, OR have some when you get home.
You don't need a gym. There are loads of ways that you can get in extra exercise:
* Use your lunch time for going for a quick walk. Maybe a break for doing the same, too. You can do a few chair exercises during your lunch. If you have stairs around you, try running up and down them 2-3 times. That is a GREAT work-out. Park your car further away from where you normally park it, or get off the bus a stop earlier.
* Put your groceries and laundry away one at a time. This is actually what I do for the bulk of my exercise. Sometimes I can get a 1/2 hr brisk walk in doing this. It is just as well I love doing the laundry :-)
* When you vacuum, pump up the music with a good beat, and do an 'aggressive' session with the vacuum cleaner. That can be a GREAT workout :-)
By spending one day off, planning how you are going to meet your different needs, and writing it down, you will find that you have loads of time for sleep and other things. The examples above re the meals and snacks is a great way to free up tons of time. I often have just on a month's worth of a variety of meals in my freezer, along with healthy snacks. I challenge you to put your thinking cap on and come up with some other ways (write them down :-)
| current weight: 151.0