Transform your routine

After a summer filled with late nights, long weekends, and good food, many of us are feeling the need to get back into a normal routine. The good news is that we’ve been there before, and with a little willpower and determination, we can quickly get back to our eating and sleeping habits.

The Importance of Meal Planning

It all starts with meal planning, says Caitlin Boudreau, a registered dietitian available on the TELUS Health MyCare app. By planning your meals for the week, you know what you’re going to eat and can count on those meals instead of grabbing a bite to eat whenever you’re hungry. Meal planning helps you plan for meals at home, at work, and even at school for kids heading back to school. Not only will knowing what you’re going to eat throughout the day save you time, but it can also help you answer the dreaded question of “what’s for dinner?” and satisfy hungry tummies.

When planning your meals, it’s important to aim for a balance of protein-rich foods, vegetables and whole grains. Boudreau suggests choosing your protein source (chicken, fish, legumes, tofu) and adding two or three vegetables and a type of whole grain like brown rice or quinoa. You can also add a fruit when the meal calls for it.

When it comes to prep, Boudreau recommends setting aside time on Sunday to prep for the week ahead. Marinate your proteins, cut your veggies ahead of time, store them in a container, and prepare a large batch of grains. This will save you time throughout the week and give you the flexibility to combine foods when it’s time to eat.

When it comes to meals, we all know that breakfast is the most important meal of the day, and Boudreau says it’s the perfect place to start when it comes to improving your eating habits and your health. She suggests starting your day with a meal that includes eggs or Greek yogurt, along with a piece of fruit. It’s a great way to boost your energy levels, stabilize your blood sugar, and keep you going until your next meal. Best of all, it can help reduce cravings throughout the day.

Speaking of cravings, if you’re feeling hungry between meals or lacking energy, Boudreau recommends having a piece of fruit and pairing it with cheese, crackers or nuts. This will give you an energy boost and keep you going until your next full meal.

A dietitian can help you plan your meals and make any dietary changes you want. Boudreau and other registered dietitians like her are available for virtual consultations through the  TELUS Health MyCare app . After your first appointment, Boudreau recommends a follow-up three to four weeks later to review your goals and determine if additional changes or appointments are needed.

Rest is essential for your body

Regular sleep can be another part of your routine that suffers from all the summer fun. Now that the kids are back in school and you have more activities to do, you’re adjusting to a new schedule, which probably means moving up your bedtime. Boudreau also offers a few tips that can help you get back into a normal sleep routine. While good meal planning is important for your nutrition, eating meals at regular times can also help you sleep. It’s important to eat your last meal or snack at least three hours before bed, Boudreau says, to give your body time to digest the food before you sleep.

Exercising can also help improve your sleep. Whether it’s a brisk workout to start your day, biking to work a few days a week, or simply taking a walk during your lunch break, getting some activity into your day goes a long way toward improving your ability to fall asleep. Another great way to unwind before bed is to stretch or do a few yoga poses, as both of these types of movements help relax your body. Once you’re in bed, try some form of sleep meditation or breathing exercises to further relax your body.

Save time in your busy schedule

Changing your diet and sleep habits is an important step in improving your daily routine. Time also plays a huge role in your routine. Besides, who wouldn’t want to save a little time each day? Virtual appointments with your dietitian are one way to save a little time. We’ve already talked about the benefit of preparing a large batch of food at the beginning of the week, and having your groceries or even prescriptions delivered can also help ease your schedule. After all, when you have a busy schedule, every extra minute counts.

Getting back into your routine

Summer is a great time to kick back, relax, and enjoy all the culinary delights that come with it. It’s okay to stray from your usual routine. That’s okay! Just remember that when it’s time to get back on track, there are plenty of tools that can make it easier.

TELUS Health ensures you and your family get the care you need, when you need it. To access dietetic services, book an appointment on the TELUS Health MyCare app and speak with a registered dietitian. TELUS Health also partners with employers to offer health benefits, like Virtual Care, to their employees in Canada. Check with your health plan to see if virtual dietitian services are available from TELUS Health, through your employer.