When Healthy Looks Different
Throughout my life, there have been times when illness, injury, grief, or major stress has rocked my health and fitness habits.
Maybe you're in the thick of something right now.
Maybe you're overwhelmed with too many competing demands or circumstances that make it hard to focus on your own needs. Perhaps you're not moving the way you usually do because of an injury. Your sleep might be hit-or-miss. The things that normally help you stay healthy and grounded may feel temporarily out of reach.
If so, hang in. Sometimes the disruption lasts a couple of weeks, and you're back to doing what you love. Sometimes it drags on for months. Sometimes there's no clear end in sight. We can’t put our health on the back burner while we “get through.” The trouble is, while good food helps support healing and resilience, it often feels hardest to plan meals, shop for groceries, or cook. When you're running on empty, even simple decisions can feel like too much.
Stop for groceries or just get home?
If illness, injury, or other challenges keep you from doing what you'd like in the gym, remember that what you do in the kitchen can still make a meaningful difference to your health.
Mindset Matters
When your health changes, you're injured, or life deals you a difficult hand, some loss is real. Acknowledge that. You are allowed to feel bad and not leap to the greater good in it all.
In my experience, things get easier when we stop fighting those feelings and start asking ourselves what is still possible.
Try reminding yourself:
I can get stronger from where I am.
Healing takes time, and I can keep supporting it.
I can grieve what has changed and still work with what I can do now.
When I find myself dwelling on what's wrong, I've noticed that changing the scenery, even briefly, can help. Sometimes that's a walk, standing outside for a minute, noticing a brightly coloured fall tree, lighting a candle, or making a cup of tea.
It doesn't fix the problem, but it often gives me enough momentum to take one small action, like chopping vegetables, putting together lunch for tomorrow, or starting a pot of soup.
Make the Healthy Choice the Easy Choice
When life feels hard, zoom in. Focus on the next meal. Then focus on the one after that.
Eggs and toast. Soup and a sandwich. Canned salmon with whatever you have on hand. A turkey burger with frozen vegetables. We don’t need fancy to get the job done!
And if all you can manage is toast or a muffin, try again at the next meal.
I like keeping a few low-effort staples around for these times:
Eggs
Frozen vegetables
Canned beans
Bagged or frozen soup
Bread
Frozen fruit
Canned fish
Ready-cooked chicken
Protein powder
This is also the time to give yourself permission to use shortcuts.
Some kind souls recently gave me an Inspired Go gift card. Having a healthy meal show up at my door made it much easier to eat well during a stressful stretch. It reminded me that supporting ourselves isn't always about cooking everything from scratch. And if you have people who want to help, let them. Do you have a family member who enjoys cooking? A spouse? A teenager looking for a way to contribute?
Be specific. If someone says, '”Let me know what I can do to help.” Try responding with:
"Could you make a pot of soup or chili and bring me a few portions for the freezer?"
Direction helps people know what to do. If help from others isn't in the cards, and you have the energy to cook, make extra portions when you can and freeze some for another day.
Here is a simple, comforting soup that's easy to make with a rotisserie chicken.
Chicken, White Bean and Lemon Soup
Ingredients
1 tablespoon olive oil
1 onion, chopped
2 carrots, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
6 cups chicken broth
1 can white beans, drained and rinsed
2 cups cooked chicken, shredded or chopped
2 cups baby spinach
Juice of ½ lemon
Salt and pepper, to taste
Directions
Warm the olive oil in a large pot over medium heat. Add the onion and carrots and cook for 6 to 8 minutes, until softened.
Add the garlic and oregano and cook for 30 seconds.
Pour in the broth. Add the beans and chicken. Bring to a gentle boil, then reduce the heat and simmer for 15 minutes.
Stir in the spinach and lemon juice. Cook until the spinach wilts. Season with salt and pepper.
A Can Do Approach
If you're going through a difficult period, remember that there is always something you can do to build your strength, even if it isn't what you wish you could do. Remember:
Start where you are. This is me now, and it'll do.
Eat the next nourishing meal. One meal at a time.
Accept help when it's offered. Thank you.
Focus on what's still possible. That's where your energy is best spent.
Keep going. ❤️
