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8 Tips to Create Healthy Food for the Time Poor – Koa Recovery Blog Feature

Everyone knows they need to eat cleaner, healthier and more nutritious however for many of us its easier said than done. Who else feels like they just dont have time and are constantly running out of hours in the day! This blog brings to you 8 tips to create heathy food for the time poor by a Sydney-based Clinical Nutritionist, Holistic Coach and Yoga Instructor – Sami Bloom. Having completed a degree in Law and Communications, Sami worked in law firms and advertising agencies in Sydney and New York before taking a leap of faith and following her true passion – nutrition!

Read on for my 8 tips food prep, plan, the fallback 5, cook for more, fast food snacks, pantry staples, smoothies, get familiar with the freezer!

How to: Easy Food-Prep

Food prep truly is the foundation to our health. Whether you work from home, an office or are at school/university, a certain amount of preparation is critical if we are to make healthy choices.  Without it, we are likely to reach for the convenient option, the takeaway shop near the office, the food delivery app, or scrounge together some snacks from the pantry. Not prepping properly can also lead to over-eating, because you get home famished, making a proper meal seems so far off when you have nothing prepped, so you reach for anything and everything before making a proper meal. Sound all to familiar? It doesn’t have to be.

Let’s get prepped!

Sure, we can go overboard here… you can have 5 lunches pre-portioned, a snack, a healthy treat, dips, dressings, and grains all soaked and cooked up. However this “go-hard” strategy, is likely unsustainable. What we want to set up is a solid routine that you can adhere to week after week. You can rotate the varieties e.g. swap from broccoli to Brussels sprouts, brown rice to quinoa etc. each week, in fact, I encourage you to, in order to obtain a broader spectrum of nutrients, but the principles are simple. I will list the 5 non-negotiable, and add on a few “additionals”, should any of them jump out at you and you have a little extra time.

How to get your fiancé, boyfriend, husband, child, loved one to eat more veggies? Do all the slicing, shaving, washing, blending, shaking, baking, soaking, boiling for them!!! It doesn't have to be this or this much, do what suits you. I've sliced raw veggies, roasted cruciferous veg, eggplant & sweet potato, blended cauliflower rice (raw, ready to be cooked), soaked and boiled quinoa, soaked chia seeds, shaken up a salad dressing, washed spinach and shaved cabbage. We are ready to roll! Salads, smoothies & snacks made easy for the week. Never underestimate food prep! ✨

  1. Buy and wash/dry a big bag or two of spinach – Easy! Put it in a large glass Tupperware and store it in the fridge. It can now be added to smoothies, salads and cooked meals with ease. I buy 1kg for Mike and I. Why? High in vitamins such as A, C, E and some Bs as well as minerals like magnesium, zinc and calcium, chlorophyll-rich spinach also provides additional fibre as well as the added benefit of alkalising our bodies.
  2. Roast a BIG tray of Cruciferous & starchy veggies – I like to choose three options such as 1 x head Broccoli, 1 x head Cauliflower & 3-4 medium Sweet potatoes. Other cruciferous options are Brussels sprouts, kale, bok choy, cabbage. Starches include: potato varieties, beetroot, turnips, parsnips, peas, pumpkin, organic corn. Why? Because a serving of cruciferous vegetables a day is healthy to support our liver and detoxification pathways as well as being anti-inflammatory and anti-carcinogenic. Starch is a satiating, delicious way to amp up our fibre and feed the friendly bacteria in our gut which in turn produces butyrate (beneficial and important to the colon).
  3. Boil 1-2 cups dry gluten-free grains – Quinoa, brown rice, amaranth, teff, millet, buckwheat, 100% buckwheat soba or rice noodles… these are WHOLE grains. Whilst refined grains are stripped of most of their nutrients, these beautiful grains are full of fibre, minerals, phytochemical, vitamins and amino acids. Do not be afraid to consume. For any digestive issues, try soaking them overnight, draining and then cooking in fresh water. Why? Grains assist with brain function, fat metabolism, energy production and tissue repair.
  4. Stock up or cook legumes – Lentils, chickpeas, kidney beans, black beans, cannelloni beans are always in my pantry. I buy organic, no-salt-added varieties that have no preservatives or nasties. Be sure to wash them thoroughly in a strainer, until all bubbles disappear, to avoid bloating. You can also soak dry legumes and then drain and cook them yourself. Why? As well as possessing the benefits of other starches as stated above, they are loaded with protein, are low GI and help to balance blood sugar and appetite, and are choc-full-of antioxidants and fibre to promote good digestion, heart health, and prevent cancer.
  5. Make a batch of salad dressing – there are so many combos you can try here. This ensures putting together a salad is easy and tasty in a pinch. Why? Because store-bought ones are generally full of preservatives, additives, and unnecessary salt and sugar. These have incredibly beneficial ingredients such as apple cider vinegar, lemons, miso, tahini, spices etc. that only bring you more health, not empty calories!

Up on the blog, a salad dressing for you to make for a healthy week! Chickpea dressing... two ways – plain or with a hint of tomato As you know, I prefer to use wholefoods to thicken up my dressings – avocado, nut and seed butters, veggies, legumes – and skimp on oil. See my blog for why. This is a delicious hummus-like dressing, whilst the herbs and/or tomato added lend a different flavour profile Make a big batch and keep it in a jar in the fridge for the week! One of my top tips to easy healthy meal prep. Just shake it up & pour Add a drop or two of water if it thickens over the days Legumes such as chickpeas have the remarkable effect of controlling blood-sugar/appetite well after you have eaten them, to your next meal and beyond, meaning a healthy dressing like this will keep you satiated post-meal ✨

Additionals:

Cha-cha-cha-CHIA!! My fave seed with a little bit of everything good ✨ Healthy #pudding? I think so! This Coconut Berry Chia Pudding is up on the blog, along with 3 other varieties ... Choc-Chip Chai ☕️ Choc Mint #YUM! Indulged a little this Easter weekend? No biggie, get back on track... Check out my Chia recipes, make a big batch tonight & be set for early breakfasts or night-time (anytime) sweet cravings

7 Sunday Rituals for a successful week

There are a few reasons that things just don’t get done during the week… stuff pops up, life happens, I get it. You cannot prepare yourself for every little thing. However, there are some insurances you can implement, to ensure that when life gets crazy and you have little time, mentally and physically you are prepared (as best you can be). Here are 7 Sunday rituals that I think we should all make a habit of…

1. Schedule the week ahead I’m talking about work commitments, to-do lists, social occasions, workouts, time to yourself… everything you can think of! Add to this as the week goes on, but at least this way when a friend asks you to walk or dinner, you know what you have on and aren’t racking your brain madly, stressing yourself out and probably over-committing yourself! Another great thing to do here is look at your schedule and visualise a successful week!

2. Meal plan – this might seem obsessive, but I am talking about doing it from an economic and time-efficient perspective. If you plan your meals, you will have everything you need to cook them in your kitchen, and therefore not waste time going to-and-from the shops multiple times unnecessarily, or fall victim to the quick and easy take-out option because you don’t have all those beautiful fruits and veggies for what you really would like to make. Write out a list of 3 or 4 meals you want to cook for the next few days to 1 week, and that way you have the ingredients sitting there, know what you are having each night, and hopefully have leftovers for the next day’s lunch!

3. Food-shop – get in early to avoid the Sunday afternoon crowds! Sunday’s are pretty notorious for a stock-up. Better yet, head to your local farmers market for produce and leave the pantry items etc. for a quick supermarket run. Make an occasion of it! Take your partner, kids or meet a friend for a walk, chat and grocery haul. Once you have planned your meals, you can get everything you need so that a healthy meal is just waiting to be made from your fridge or pantry.

4. Food-prep – This one doesn’t have to be carefully planned, measured and portioned meals. Make some staples so that each morning you can throw some things together. I like to roast some veggies (sweet potato and cruciferous veg), boil some rice or quinoa, prepare a salad dressing/dip and make a sweet treat like my raw chocolate, bliss balls or granola. That’s me at a minimum most weeks. Sometimes I might whip up some almond milk,  others I might also make a batch of lentil bolognese or soup to keep in the fridge for a quick meal. You work out what works for you – but it helps to have these on hand for easy salad bowls, and those times when you are craving a sweet treat.

5. Something restorative for you – there are so many options, and I am not going to suggest them all because as I always say, that makes the wonderful things stressful! Whether it be exercise, meditation, yin yoga, spending 10 minutes dry brushing, a face mask at home, or time set aside to read a book… choose one that speaks to you and use it as your way of treating yourself before another busy week.

6. See friends or family over breakfast or tea not wine and cheese – self-explanatory. The weekend is a time to relax and refresh, but also a time to spend socialising. I get it, sometimes it’s hard to be healthy, as eating and drinking is “social”. But if you can’t or don’t want to choose a healthy cafe to venture to with a friend, get social in other ways- a hike or coastal walk to catch up with a friend, see your mum over juice or tea, a movie with your own healthy treats tucked away in your handbag, a picnic or BYO healthy plate dinner with the girls… don’t start Monday trying to undo the sins of the weekend.

7. Bed by 10pm – sleep is so integral to our body, not just our minds. It is required for proper detoxification, hormone function, metabolism, optimal energy levels etc. Don’t start your week already trying to play catch up! There is no such thing as catch-up sleep! Be in bed at 10pm to start a healthy sleep routine for the week ahead. Studies show that a good sleep regimen is linked to maintaining healthier weight, eating patterns and stress levels. Do not disregard this key component of a healthy lifestyle.

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