Making the Most of What You Have Right Now

We've all had days when preparing a meal feels like scaling a mountain. Whether it's due to work demands, family responsibilities, or simple fatigue, cooking feels like an impossible task. But eating well doesn't require preparing a three course meal from scratch. Here's how to approach low-motivation days with compassion, creativity, and a practical mindset for doing your best that day.

Tip 1: Understand Your "Why"

Our reluctance to cook usually has an underlying cause, and identifying it can help us respond in a way that meets our real needs. Here are a few common culprits:

• Tiredness: Long days or poor sleep drain energy, making cooking feel like too much.

• Emotional Overload: Stress and emotions often drive us to seek comfort foods or quick fixes.

• Decision Fatigue: After making countless daily choices, even small decisions (like what to eat) can feel overwhelming.

Quick Check-In Questions:

• "Am I truly hungry or just tired?"

• "Is this about my mood, or do I need a quick energy boost?"

• "Did I eat enough earlier, or am I running empty?"

For example, if you realize you're mostly exhausted, a quick energy booster like a protein shake might be enough. If it's emotional fatigue, try pairing a small meal with a few moments of self-care, like deep breathing or a quick walk.

Tip 2: Embrace "Good Enough" Choices

When motivation is low, aiming for "good enough" can help you stay nourished without adding stress. Here's a reminder: "Good enough" doesn't mean subpar. It means making choices that nourish you without requiring extensive time or effort.

Example: Instead of feeling guilty for skipping the full salad, make some hummus with veggie sticks, crackers, and a boiled egg for protein. It's simple, quick, and still nutritious.

Tip 3: Quick, No-Fuss Meal Ideas for Low-Motivation Days

Having a few go-to options can make all the difference when you lack energy or inspiration. These ideas are almost effortless yet satisfying:

Protein-Packed Yogurt Bowl

Combine Greek yogurt with seeds or a scoop of protein powder, add berries or a sliced banana, and top with nuts. It's ready in minutes and keeps you full.

Example: Imagine it's late, and you're drained after a long day. This yogurt bowl takes under five minutes and gives you a balanced snack that satisfies you.

Easy Salad or Wrap

Start with pre-washed greens or a ready-made salad kit, add a protein (like canned tuna, rotisserie chicken, or a hard-boiled egg), and dress it with olive oil or hummus.

Example: On a busy work-from-home day, grabbing a salad kit and tossing in some leftover chicken can be a lifesaver, keeping you fueled without interrupting your workflow.

Minimal Smoothie

Blend some protein powder, frozen berries, a handful of greens, and almond milk or water. It's customizable and quick.

Real-Life Example: Rushing out the door? This smoothie can travel with you and provide a quick, nutrient-packed breakfast or snack.

Empower Protein Powder Choice: BioEdge Vanilla, Chocolate or Protein Espresso, use code EMPOWER at check-out for best price. Order here.

Soup Plus Protein

Heat up a can of vegetable or chicken soup, adding in beans, tofu, or rotisserie chicken for extra protein.

Example: When you're craving warmth but lack motivation, canned soup paired with a handful of added protein turns a basic meal into a comforting option that satisfies.

Tip 4: Check In on Your Self-Care Basics

Low motivation to eat well sometimes signals that other self-care needs are being overlooked. Before reaching for a quick bite, take a second to see if you're missing something else, such as:

• Hydration – Dehydration can often feel like hunger. Start with a glass of water and reassess.

• Movement – A few minutes of stretching or a short walk can boost your body's energy.

• Fresh Air – Stepping outside, even briefly, can clear your mind and offer a quick mental reset.

Example: If you've been sitting at your desk for hours, a five-minute walk outside might bring you back with the mental clarity to make a satisfying snack.

Tip 5: Create a Simple "Reset Ritual"

Sometimes, creating a small ritual can help motivate you to make a nourishing food choice. Here are a few ideas:

• Take three deep breaths before deciding what to eat.

• Put on a favorite playlist or podcast to make the process more enjoyable.

Example: Turn on a calming playlist and breathe deeply before diving into meal prep. This simple routine can make cooking feel less like a chore and more like a way to unwind.

Tip 6: Focus on Consistency Over Perfection

On low-motivation days, you can quickly feel discouraged by what you "should" be doing. But, the key to long-term health is consistency, not perfection. Even if less than ideal, small actions still contribute positively. View these choices are steps in the right direction rather than missed opportunities.

Example: If you're used to preparing full meals but can only manage a quick wrap today, remember it's still a step towards nourishing yourself. Every small choice matters.

Remember, eating well isn't about making perfect choices every time. It's about doing the best you can with what you have in the moment. On tough days, try asking yourself, "What's the best I can do with what I have right now?" and go forth!

Challenger 5-0: Fiber rich meal she made in Mexico

Wednesday Whip It

Power Pan with Simple Salad

• 4 lean chicken or turkey Italian sausages (about 4 oz each, uncooked)

• 2 medium sweet potatoes, diced

• 3 cups kale, chopped (stems removed)

• 2 bell peppers, sliced (for extra volume and color)

• 1 tablespoon olive oil

• 1 teaspoon garlic powder

• 1 teaspoon Italian seasoning

• Salt and pepper to taste

Simple Side Salad Ingredients:

• 4 cups mixed greens (e.g., spinach, arugula, romaine)

• 1 cup cherry tomatoes, halved

• 1 cucumber, sliced

• 1/2 red onion, thinly sliced

• 1 tablespoon balsamic vinegar or lemon juice

• Salt and pepper to taste

Instructions:

1. Prepare the Sheet Pan Meal:

   • Preheat the oven to 400°F (200°C).

   • In a large bowl, toss the diced sweet potatoes and bell peppers with olive oil, garlic powder, Italian seasoning, salt, and pepper.

   • Spread the sweet potato mixture on a large sheet pan and roast in the oven for 15 minutes.

   • While the sweet potatoes cook, slice the Italian sausages into rounds and toss the kale with a light spritz of olive oil spray (or a small drizzle), along with salt and pepper.

   • Add the sausage slices and kale to the sheet pan with the partially roasted sweet potatoes. Combine everything for even roasting.

   • Return the pan to the oven and roast for another 15-20 minutes, or until the sausage is fully cooked, sweet potatoes are tender, and kale is crispy on the edges.

2. Prepare the Simple Side Salad:

   • In a salad bowl, combine the mixed greens, cherry tomatoes, cucumber, and red onion.

   • Drizzle with balsamic vinegar or lemon juice, and season with salt and pepper. Toss to coat.

3. Serve:

   • Plate up a serving of Green Power Pan with a generous portion of the side salad.

Makes 4 servings. Macros for 1/4 of the Sheet Pan Meal + Salad:

• Calories: 380 calories

• Protein: 18-22g

• Carbohydrates: 30-35g

• Fats: 12-14g

• Fiber: 8-10g (from sweet potatoes, kale, and salad veggies)

Touch of Wednesday

Warm Up

2 rnds 

post squat 

OS Push up/ Knee push ups 

Hollow hold/ hollow rocks 

Back lunges

Support hold 

Then 

Clean drops 

Tech 

Front Squat 

Ring Dips 

Wod 

10 minute AMRAP

5 Front Squats 125/185#

10 Ring dips 

Cool down