by Aja Tahari Marsh

Feeling good and being healthy often go hand in hand, but keeping up with a wellness program can be a challenging task—especially while launching. What are the things we sacrifice most when we’re busy and stressed? Sleep. Exercise. Eating well.

The urgency of our New Year’s resolutions is diminishing by now, and juggling our business, personal responsibilities, and life in general can make staying healthy seem like an impossible task. But being healthy isn’t about forgoing treats or having to expend extra effort making meals. It has more to do with being conscious of the daily decisions we make about what we put into our bodies and what we do with our time.

“Not Foods” That Will Drag You Down

Instead of thinking in terms of just “good food” and “bad food,” think also about “not food.” It’s an easy decision to exclude these “not foods” from your life—no one should be consuming them. Consider them mistakes from the science lab. In eliminating these, you’ll naturally be drawn toward healthier foods, increase your energy levels, have a healthier body, and potentially lose weight:

1. Trans fats (partially hydrogenated oils). These artificial fats are not recognized or properly processed by your body. They are especially unhealthy for your heart and are found in many processed foods, margarine, and vegetable shortening. Do not be fooled by the boxes that declare “0g Trans Fat!” It’s still in there, there may just not be very much per serving. But any amount is really too much.

2. High-fructose corn syrup. This highly processed sweetener found in many processed foods and soft drinks also pops up in unexpected places like canned tomatoes, fruit drinks, and energy bars. Many years back, I gave HFCS up, and, by doing nothing else differently, lost a few pounds within a month!

3. Aspartame and saccharin. While these manufactured sweeteners are zero-calorie, they were controversially approved for human consumption. These “not foods” are most commonly found in diet sodas and other beverages, sugar-free gums and candies, and in blue and pink packets in coffee shops and restaurants.

Eating Well: Tips for Staying on Track

One of my former clients was a busy, single young woman recently diagnosed with Poly-Cystic Ovarian Syndrome, and in order to keep her symptoms at bay, as well as to lose weight, she was prescribed a strict low-carb diet. She was having trouble keeping up with it on her own, so I came in once a week to make dishes she could reheat, freeze, and eat throughout the week. One of her “life-savers” was cut vegetables that she could snack on at home or take to work. To go along with these I’d make low-fat, high-protein dips, like fat-free yogurt ranch or hummus.

A Snack in Every Bag

To avoid the impulse to buy a pastry or bag of chips at the vending machine during a long day, keep a bag of nuts, a granola bar, or a piece of fruit nearby to help keep your hunger at bay.

Stay Hydrated

Water is my cure for everything: headaches, stomachaches, low-energy levels, and general illness. It’s so important to our immune system and for efficient body function. Most of us are walking around dehydrated all the time because of all the sugar and caffeine we consume, so have a glass of water alongside your cup of coffee or glass of wine, and make sure you drink at least eight 8-ounce glasses in a day. I find that the bigger the glass, the more I will drink, so I often carry around my own refillable 36-ounce bottle. Often, when we think we’re hungry, we’re actually dehydrated! Try drinking a large glass of water first, wait for 10-20 minutes, and then see if you’re still ready to reach for a snack.

Eat More Fresh Fruits and Vegetables

Try to eat “across the rainbow” daily, making snacks of apples, carrots, and peppers. To keep things interesting, try a new item every week or so. There’s a beautiful world of fruits and veggies out there … explore it!

Indulge Your Cravings

I wholeheartedly believe that you should eat the things you are craving—so long as they are the things your body is also craving. Ask your body what it needs and wants—it will respond. Your mind may think eating a pint of ice cream for dinner is ideal, but your body knows that isn’t going to give it the kind of nourishment it needs. If you feel really strongly about something, go ahead, have a little before you have a lot; sometimes just a bite or two is enough to satisfy that craving.

Keep Fatigue at Bay

Feeling tired? Eating wholesome meals and snacks as well as getting regular exercise can do wonders for your energy level. Alcohol, caffeine, and watching TV right before bed can make for a shallower, less satisfying sleep, which can weaken your immune system, making you more susceptible to viruses and allergies.

Maximizing Your Time

Keep to a Schedule

Having a schedule doesn’t have to mean your days are repetitive; it means allowing yourself to say, “No matter what, I can go to …” at whatever time you plan. Specifically planning for time to spend with your partner, to work out, to go to bed early, or to take time off makes your tasks more urgent, and gives you more motivation to get your work done. As it becomes a habit, it will increase your productivity and overall efficiency.

Get Moving

Finding time to hit the gym when you’re stressed and under-slept makes it easy not to make exercise a priority, but incorporating movement into your daily life can have a profound effect on your physical and mental health and give you more of the real energy you crave. This can be a great opportunity to take some “me time” and sweat your stress out. You can also multitask and plan to bond with friends or family while doing a healthy activity—from roller skating or bowling to yoga or a post-dinner walk. Plan physical activity that you can get excited about!

Make Extra and Freeze

When you have the time to cook, make enough food to have a couple of meals’ worth of leftovers that you can eat over a few days, or freeze for future use. This is especially easy to do with soups and stews. Or, make a lot of basics, like grilled chicken, that you can toss into salads, pasta, or sandwiches. Freeze the excess in individual-sized portions.

Ask For Help

Reach out for the support or assistance from friends, family members, or associates if there are tasks you need a hand with. It can also be beneficial to “hire out” someone who’s an expert to run errands, clean, or cook healthy foods for you—even if it’s just once in a while—to help you get through the particularly stressful times. No one can launch alone!

A Few Recipes …

Chickpea Salad With Quick Lemon-Garlic Dressing
Serves 4-6
1 can chickpeas, drained and rinsed
1/2 small red onion, diced small
3/4 cup halved cherry tomatoes (6-7 tomatoes)
1/2 cup diced cucumber
2 tablespoons parsley, chopped (or substitute fresh basil, dill, or cilantro)
1/4 cup Lemon-Garlic dressing (below)
salt and pepper to taste
1/4 cup crumbled feta (optional)

Toss all of the ingredients, except the feta, together in a bowl until well mixed. Allow 15 minutes or more before serving for the flavors to combine. Serve room temperature or chilled, over salad greens, if desired. Top with feta.

For the dressing: (Makes about 1/2 cup)
3 tablespoons fresh lemon juice (about 1 lemon)
1 clove of garlic, crushed or minced
1 teaspoon Dijon mustard
1/4 cup extra-virgin olive oil
pinch of salt and pepper

Whisk all of the ingredients together, except the oil. Then, slowly drizzle in the oil, whisking continually, until the dressing has combined. Alternatively, put all of the ingredients in a container with a tight-fitting lid and shake vigorously until emulsified. You could also make this in a food processor or blender. This will keep for 10-14 days in the refrigerator.

Fat-Free Yogurt Ranch Dip
Makes about 1 1/2 C

2 7 oz. containers fat-free Greek yogurt (like Fage brand)
2-3 cloves garlic, crushed (may substitute a dash of garlic powder)
1 tablespoon finely minced fresh parsley
1 1/2 – 2 tablespoons chopped chives
1 teaspoon lemon juice or more to taste
1 teaspoon black pepper or to taste
1-2 teaspoons salt, to taste

Put all of the ingredients into a bowl and whisk until well incorporated. Adjust seasonings if necessary. Will last three-four days tightly covered in the refrigerator.

Note: You can make a low-fat salad dressing from this by adding 1 cup buttermilk, 1 tablespoon additional lemon juice, and more salt, pepper, and garlic to taste. Will last up to five days in the refrigerator.

Aja Tahari Marsh is a member of the New York City Incubator and a natural foods personal chef and caterer. www.stemandleaf.net
www.ajataharimarsh.com