Health and Wellness Coaching for Small Business Owners


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The only two decisions you need to make about food...

After a conversation with a client last week, I was compelled to Google how many decisions the average person makes in a day.


Sound like a lot? What about business owners and those in positions of leadership? I bet that number is even higher.

According to a study at Cornell University, 227 of those decisions are about food. 227 times in a day we think about what to eat, where to eat, and if we want to eat. 

With many of my clients, and myself in the past, food can become an unsolvable problem. You only think about it when you can't avoid thinking about it anymore (i.e. you are STARVING) and there is nothing around to eat except the pizza place two doors down or the stale granola bar in your desk. Or you go hungry and end your day with a headache and high blood pressure, followed by a large meal that keeps you up with indigestion.  

Many business owners and high energy types, are facing decisions that sound something like this;

"Can I go another two hours without eating?"

"Which is worse, a pack of M&M's or a bag of potato chips?"

"Can I make it to the sandwich shop and back before my next meeting?"

"Where can I eat really FAST?"

I'm not sure where I first heard this, but it has stuck with me for years; "MAKE THE ONE DECISION THAT ELIMINATES 50 OTHER DECISIONS."

And food is the perfect place to start practicing eliminating decisions. Because you only really have to make two decisions to eliminate the other 225. 

FIRST, you have to decide on a day and time that you are going to shop for and purchase quality food. 

Second, you have to decide how you would like to prepare the food and do it. 

Most of the time, these two decisions are made infinitely more complicated than they need to be. But what do I eat? How do I pack it? What's the healthiest choice? Where do I find recipes?

Simplify, simplify, simplify. 

Get down to basics. Most places of business have an available refrigerator. It can be stocked on Monday morning with a bag full of healthy options that can be eaten at any moment through your day. A few favorites are below. If you shop one day a week for nothing but these items, you will still be making a drastic leap in the direction of nourishing yourself with intention and powering your body. 

  • Guacamole
  • Hummus
  • Almond Butter
  • Nuts and Seeds; Walnuts, Pecans, Cashews, Brazil Nuts, Macadamia Nuts, Pumpkin Seeds, Sunflower Seeds. 
  • Baby Carrot Sticks
  • Celery Sticks
  • Organic Cucumber (To be sliced for dipping, or purchase baby cucumbers)
  • Organic Apples
  • Organic Berries; Strawberries, Blueberries, Blackberries, Raspberries
  • Organic lunch meat (turkey or chicken)
  • Romaine Lettuce 
  • Lara Bars
  • Chocolate Protein Bites (recipe here;

Fresh veggies for dipping, fruit and nuts for munching, lunch meat that can be easily rolled into a lettuce leaf with a spread of guacamole or hummus. This, with an abundance of pure, filtered water, will get you started by taking care of you through breakfast and lunch. 

If evening meals are still a problem, take 10 minutes and create a list of restaurants in your path that have healthy options, and what meals you can order there. Write in your calendar at the start of the week where you are eating each night, and call in your order ahead of time when possible. 

Real change takes place when we meet ourselves where we ARE, not where we believe we should be. In fact, resistance and denial of the reality of our habits can keep us stuck for decades, with ever declining health as the result. 

Share in the comments your favorite healthy food hacks and what changes you've made that have had the biggest impact in your day! 


Rachel KhaniComment