Everyone is busy, time-poor and has a list of priorities. However, if you want to start to introduce small steps towards a healthier lifestyle, I would suggest starting with nutrition & self-care. Everyone eats, but not everyone eats nutritious food. Similarly, everyone needs to take care of themselves, but not everyone makes it a priority.

Let’s look at the two ways you can introduce new healthy habits into your busy lifestyle



Make a smoothie! It is super quick and easy to throw a few things into a blender and take them with you. It is also a great way to get extra vegetables, superfoods, and fruits into your diet. My favorites include oat milk, banana, avocado, and cocoa.

Some of the ingredients I would recommend trying are:

  • spinach
  • strawberries
  • blueberries
  • oats
  • chai seeds
  • cinnamon



Now that you have a healthy breakfast let’s look at what foods you could have during the day to keep your energy levels up. A lot of people resort to caffeine or sugar mid-morning or mid-afternoon for a pick me up. Instead, try some of these natural energy foods as an alternative. Check-in and see if you notice. Here are some natural energy boosters with mega health benefits.

  • Green tea
  • bananas
  • almonds
  • apple
  • spinach
  • salmon
  • eggs

You can add these to your lunch or have them as a snack.


Then, before you know it it’s time for dinner! Now, before you add a packet of sauce to your pan – consider making your sauce with fresh herbs and spices. I love garlic, sesame oil and chili. Some other great ones are turmeric, oregano, thyme, and cinnamon. I am also all about vegetables for dinner. While I’m not a vegetarian, having at least one day a week that is meat-free helps to ensure that we are getting a variety of vegetables into our diets.



At the end of your busy day, you can have a lot of things on your mind and be feeling worn out. Try a cleansing shower – which is as simple as washing off those feelings. When you’re under the water, just imagine all the thoughts that you don’t want to hold onto washing down the drain. If you have a little more time jump in the bath and have a soak in some Epsom salts, imagine the salt releasing all the stress and negative thoughts. Then, when you hop out, they will all wash down the drain.


Try a yoga pose; there is a lot to say for stretching out your body especially if you have been sitting in front of a computer screen most of the day. Check out what a downward dog is or just lay on your back stretching your arms above your head. It doesn’t have to be intense or take 45 mins — just do what you can with the time that you have.


Bedtime Routine

Go to bed early, sleep is super important and getting enough can be hard, calling it a night so that you can get at least 8 hours will help you to wake up feeling rested, instead of wanting to pull the covers over your head when the alarm goes off.

Morning Routine

Make a morning routine that you commit to every day, after getting a nice sleep and waking up feeling refreshed try some morning activities to continue those good feelings and prepare yourself for a positive attitude; my suggestions would be affirmations, journaling, mirror work, yoga, stretching, intention setting and meditation.

Some other things I do to care for myself are getting my hair and nails done, listening to positive podcasts in my care while I am driving and reading self-development books when I am waiting to go into an appointment.

Do what works for you, take small steps and make positive change and new healthy habits. Click To Tweet

For more help implementing habits, check out the WWC Family Meeting.

Joan Redman from Fit your Fit Food is a Nutrition Coach who believes in self-care and making nutrition fit into your life. Joan is currently studying to become a Nutritionist and is enjoying sharing what she is learning along the way. Find you Fit Food offers Nutrition coaching and support. They specialize in one on one coaching that tackles nutrition plans and personalized self-care routines. They can help you reach your goals and customize a plan that suits a busy lifestyle. You can follow Joan & Find your Fit Food at facebook.com/findyourfitfood and sign up for her newsletter at by clicking here.