6 Steps to Get Back on Track During Stressful Times
Many of you know that I live in Western NC (and many of you are right here with me), so you know we’ve been reeling from Hurricane Helene. I know that typical stress can throw even the best of us off our nutrition game, and with all that we have been trying to process the last 2 weeks, we’ve experienced anything but “typical stress”. During these difficult times, it’s easy to fall out of routine and reach for comfort foods or skip meals altogether.
But it’s important not to beat yourself up and let’s just move forward! Getting back on track doesn’t have to be complicated or overwhelming. We just move one step at a time. Right foot, left foot, breathe! I’ve put together six steps you can follow to get back on track and feel your best again.
Jodi Cash specializes in helping busy moms and career women find their wellness balance in nutrition and fitness through online coaching, plans, and encouragement. Contact her today.
Step 1: Reset with a Hydration Focus Day
After periods of stress, dehydration is common. Start your journey back by dedicating one day to hydration. Drink 8-10 glasses of water throughout the day and add hydrating foods like cucumbers, watermelon, and leafy greens to your meals. This will help flush out toxins and restore your energy.
Step 2: Plan Your Next Three Meals
Planning ahead is key to avoiding impulse eating. Start by planning your next three meals. Keep it simple—think of balanced meals that include a protein, healthy fat, and fiber. For example, breakfast could be eggs with avocado and spinach, lunch could be a quinoa salad with grilled chicken, and dinner could be baked salmon with roasted vegetables.
Step 3: Incorporate a Vegetable with Every Meal
An easy and effective way to get back on track is to make sure every meal includes a vegetable. This helps boost nutrient intake, promotes digestion, and keeps you feeling full longer. Try adding spinach to your morning smoothie, roasted veggies to your lunch, and a side salad or stir-fry with dinner.
Step 4: Cut Out One Processed Snack a Day
Stress often leads us to snack on processed foods. Instead of overhauling everything at once, start by cutting out just one processed snack each day. Replace it with a whole-food option like a handful of almonds, a piece of fruit, or Greek yogurt. This small change will have a big impact on your energy and cravings.
Step 5: Batch Cook to Save Time and Reduce Stress
Life is busy, and stress doesn’t always leave much time for cooking. Dedicate one or two days this week to batch cooking meals that you can quickly reheat throughout the week. Focus on easy options like roasted vegetables, grilled chicken, or a pot of soup. This will save time and help you avoid unhealthy choices when you’re short on time.
Step 6: Track Your Progress for One Week
To stay accountable, track your meals and how you feel for one week. This doesn’t need to be complex—just jot down what you eat, how your energy levels are, and any changes in your mood or digestion. Tracking will help you notice positive changes and motivate you to keep going.
Bonus Tip: Don’t Forget About Sleep!
Stress often disrupts sleep, and poor sleep can lead to cravings and low energy. Aim to get 7-8 hours of sleep each night to support your body’s recovery and help balance your appetite.
By following these six steps, you’ll start feeling more energized and in control of your nutrition in no time. If you need any guidance or want to check in for additional support, feel free to reach out—I’m always here for you.
You’ve got this, and I’m here to help you every step of the way! Please contact with any questions, and I'm happy to help even if you just need some encouragement.
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