Staying Healthy when you’re BUSY!

Staying Healthy when you’re BUSY!

Hey guys! So last weekend I headed down to London to give a talk at a FitFluence event in Third Space, Canary Wharf. After a sweaty HIIT workout we cooled down with a relaxing Yoga session before tucking into some seriously delicious smoothies from Wholefoods and Udo’s Choice; I LOVED their green smoothie with oat mylk – it was bursting with goodness and tasted incredible. It was also super filling too.


After a smoothie break I sat down with the super-fit girls and chatted through all about being a dietitian as well as my top tips for staying healthy whilst your busy & I thought I would share with you my top tips in a blog post.. so carry on reading if you’re a busy bee like me and want to stay healthy!



Nichola Whitehead Dietitian


  •  Tip 1) Work on your HEALTHY MORNING ROUTINE

Leading a healthy lifestyle is all about establishing as many healthy habits as possible and starting your morning with a series of healthy habits is definitely a great way to start your day. After all, a common trait of highly successful people is having a work-day “morning routine” i.e. a routine which you do almost without thinking about it!

I recommend getting up early enough in order to hydrate (with water preferably – I like mine half hot, half cold for palatability), workout (check out this 8 minute HIIT routine that I personally love!), get ready and make yourself a healthy breakfast. You can see my favourite healthy recipes [here] but my current favourite is a simple protein smoothie made with 1 frozen banana, ice, 200ml milk, a handful of spinach & 1 scoop of Udo’s Choice Beyond Greens for added vitamin K, vitamin B12, folic acid, iodine and iron. Iron and vitamin B12 contribute to the reduction of tiredness and fatigue as well as a normal immune system and iodine and vitamin B12 are essential for normal energy-yielding metabolism (i.e. burning calories!). Breakfast provides energy to fuel your morning and is a great way of getting in some of your 5 a day before you even leave the house.

P.S Try not to hit the snooze button when your alarm goes off as it can cause you to feel groggy and no-one wants that – follow me on Twitter for morning motivation!


  • Tip 2) Leave the house prepared

There are 3 things that I suggested leaving the house with, especially if you’re going to be super busy that day; a water bottle, your lunch and some healthy snacks. Staying hydrated is essential for energy and concentration levels so drinking regularly will help to keep you topped up. Drinking water will also help to keep you more in tune with your true hunger signals.

When it comes to lunch, I recommend making it the night before (2 days worth at a time!). For a simple lunch start by adding to a your container a base layer of salad such as baby spinach leaves, plum tomatoes and chopped courgette, and a dressing such as (my favourite) balsamic vinegar & oil; I love olive oil and Udo’s Choice’s the Ultimate Oil Blend cold pressed omega 3, 6 and 9. Adding healthy fats to your lunch not only makes it taste better but it aids nutrient absorption (the vitamins A, D, E and K are fat soluble) and provides healthy fats essential for healthy skin, brain and heart. Finish by adding your chosen protein source such as feta cheese or a chicken breast and a source of wholegrain; I love eating whole grain crackers with my salads to make them more filling!

And for snacks, although there’s nothing easier than a piece of fruit, don’t forget that all your food doesn’t HAVE to be home-made as there are plenty of healthy pre-packed snack foods out there based around dried fruits, nuts and oats. Check out [this blog post] for more healthy snack ideas!


  • Tip 3) Make the most of your commute

Your commute to work, uni or the shops doesn’t have to be wasted; either make it active by walking to the train station or by biking in and/or why not listen to a nutrition related podcast. I’m a big fan of Phil Learney’s podcasts and love listening to them in the car on my way to work! It’s not always possible to make your commute a completely active one but it is possible to add some activity in; I personally park the furthest I can away from work which means extra steps 10 times a week!

I also try to get a 15-30 minute walk in on my lunch break to soak up some vitamin D and clear my head. If you’re struggling for motivation to leave the office then I highly suggest looking into getting an activity monitor to track your daily steps; I love my misfit and use it nearly everyday! And I definitely do more steps as a result of wearing it.


  • Tip 4) Do your food shop online

As I said in [this blog post] I’m a big fan of online food shopping as it saves both time and money. Before doing your online food shop though it’s a good idea to write out what meals you plan on eating for the week ahead and checking to see what’s already in your cupboards to reduce both stress (no more ‘what should I eat tonight’ moments!) and food waste. Remember to buy your healthy snacks for the week too!


  • Tip 5) Get an early night

Getting to bed at a decent time (in my case at 10pm) may seem counterproductive when you’re trying to get stuff done but it really will work wonders for you in the long run. Achieving at least 7-8 hours of sleep a night not only leaves you feeling more rested and energetic the next day (meaning you can be more productive!) but it also leaves you at a lower risk of illness and helps to control your hunger levels too; meaning keeping a healthy weight will be easier!


Nichola Whitehead Dietitian


I really hope these tips are useful for you – I would love to hear if you have any more!


*This blog post was written in collaboration with Udo’s Choice who I personally use and love. All opinions and words are my own. Please read my disclaimer page for more information. Above photography by Fields Photography London.


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