How To Eat Healthy Despite a Demanding Job, Family, and Life!

By: Kaitlyn Smith/Staff Nutritionist at Southern Therapy Services, Inc.

Most people think that eating healthy takes too much time in an already jammed packed day! Eating healthy can be simple and is loaded with benefits like having more energy, maintaining your weight, and looking and feeling good.

Set one day of the week aside for meal prep.
Meal prepping, like chopping all your vegetables, saves so much time for future snacks, lunches, and dinners. Now it's easier to make a healthy salad rather than go to a fast food place.

Keep snacks easy.
Snacks don't have to take a lot of time.  For example:  Walnuts & Grapes, Celery & Almond Butter, Baby Carrots & Hummus, Rice Cakes & Avocados

Prepare batch meals for the week.
Always think ahead for your upcoming dinners. For example: Make grilled chicken, brown rice and broccoli for dinner - make extra! Use the extra chicken and brown rice in a healthy enchilada casserole for later that week.

Double your dinner for easy next day lunches.
Always prepare more food for dinner than what you need. Then pack your lunch for the next day. Once again, its way better and healthier than picking up fast food lunch!

Pick a breakfast you like - stick with it.
Find a healthy breakfast and stick with it - you will always have the ingredients on hand, and it will require little brain power in the morning to prepare it. For example: Try oats with 1/2 cup blueberries, 1 tablespoon of chia seeds, and a drizzle of pure maple syrup.

Try these simple ideas, and start eating healthier today!

Vegetarian Enchiladas


  • 1-1/2 to 2 cups soy crumbles
  • 1 (15 oz) can black or pinto beans, drained, rinsed, slightly mashed
  • 1/2 cup onion, diced
  • 1 medium green, red, yellow or orange pepper, chopped
  • 1 zucchini, grated - about 3/4 cup
  • 2 carrots, grated - about 3/4 cup
  • 1-1/2 cups enchilada sauce
  • 3/4 cup water
  • 10-12 whole wheat or whole grain flour tortillas
  • 1-1/2 cups grated, sharp cheddar or soy cheese

In a medium pot, sauté onions, peppers, chopped vegetables in 2 tablespoons of olive oil until lightly browned. Add 1 cup of enchilada sauce. Stir in soy crumbles (or cubed firm tofu) and black or pinto beans. Heat for about 10 min. Add 1 cup grated reduced-fat cheese. Spoon 3-4 tablespoons of mixture on to tortillas, roll, and place in a casserole dish. Place remaining sauce over the top of all rolled tortillas. Top with 1/2 cup of grated cheese. Cover with foil and bake at 350 degrees for 2-30 minutes or until bubbly.

Kaitlyn Smith, Southern Therapy Services, Inc. Nutritionist. Her services include: Fitness & Wellness, Nutrition & Weight Loss, Meal Planning, and Health Education.

[Go Back]