Prioritizing Wellness as a Busy Professional: Tips from a Nutritionist Who's Been There Herself
Lorie Eber knows what it's like to be in a work environment where health often gets put on the back burner. For 23 years, she thrived as a lawyer in a demanding, high-pressure environment. She rose through the ranks to Partner while trying to maintain some semblance of balance and wellness. Her weeks were filled with long hours, intense deadlines, and constant stress. Sound familiar?
Now, Lorie is a certified wellness coach and nutritionist who helps busy professionals like herself find practical, sustainable ways to prioritize their health. Her unique combination of firsthand experience and no-nonsense strategies makes her an expert in guiding others to make wellness work—even with a packed schedule.
Why Professionals Struggle to Prioritize Wellness
Lorie understands the challenges that come with a demanding career. "When you're juggling work, family, and everything else, it's easy to let your health slide. You're stressed, you're tired, and the last thing you want to think about is cooking or working out," she says.
But she also emphasizes that ignoring your health comes at a cost. "It doesn't matter how successful you are—without your health, you can't enjoy any of it. And once your health is gone, you can't buy it back."
For Lorie, the key is finding simple, realistic strategies that fit seamlessly into a busy lifestyle.
Wellness Tips for the Ultra-Busy
Use Planning and Structure
As a former lawyer, Lorie thrives on structure, and she believes it's essential for wellness. "You wouldn't miss an important meeting or project deadline, so why treat your health any differently?" she asks.
One of her top recommendations is to schedule wellness activities like any other priority:
- Block time for meals: Don't skip meals or eat on the go. Take 20 minutes to sit down and eat mindfully.
- Fit in movement: Even if you can't hit the gym, short walks or stretching breaks can make a difference.
- Plan ahead: Use tools like grocery delivery or meal prep to ensure healthy options are always available.
Lorie reminds her clients that structure doesn't have to be rigid. "It's about creating habits that work for you. Small, consistent actions add up over time."
Clean Up Your Food Environment
One of the easiest ways to set yourself up for success is to control your surroundings. "Don't rely on willpower," Lorie says. "If there's junk food in the house, you're going to eat it. Stock your kitchen with healthy, convenient options instead."
Willpower is a limited resource, especially for busy professionals who face constant decision fatigue throughout the day. By removing unhealthy temptations from your home and replacing them with nourishing alternatives, you create an environment that supports your goals without requiring extra effort.
Lorie also advises against walking through the snack aisle at the grocery store if you're not planning to buy anything from it. "Why put yourself in a situation where temptation is literally jumping into your cart?" she says.
Don't Rely on Meal Kits as a Long-Term Fix
Many people turn to meal kits like HelloFresh or Blue Apron as a quick fix for healthy eating. While Lorie agrees they can be helpful, she points out their limitations.
"Meal kits are great for a month or so, but they're not sustainable," she explains. "You get bored because the recipes start to feel repetitive, they're expensive, and the portions or nutritional balance might not fit your needs. Then, when you quit them, you don't have other habits in place to sustain healthy eating."
Instead, Lorie encourages clients to focus on more flexible solutions, like grocery delivery paired with easy, customizable recipes. "You don't need to cook gourmet meals to eat well. Pre-chopped veggies, pre-cooked proteins, and simple recipes can make healthy eating much more manageable."
Stop Eating at 80% Full
Lorie recommends slowing down at mealtime and paying attention to how you feel. "Most people stop eating when they feel like they're going to explode. Instead, aim to stop when you feel about 80% full."
Stopping when you feel satisfied but not heavy allows you to feel energized and comfortable after eating. Over time, this mindful practice can help recalibrate your body's natural hunger and fullness signals, making it easier to maintain a healthy relationship with food and prevent overeating.
Don't Skip Protein
Protein plays a crucial role in maintaining energy levels, keeping you full, and supporting overall health. Many people, especially busy professionals, don't eat enough protein throughout the day, which can leave them feeling hungry, fatigued, and prone to unhealthy snacking.
"Protein is essential for staying full and energized," Lorie explains. "Including it with every meal and snack can make a big difference in how you feel and perform."
Use Spare Moments Wisely
Lorie advises clients to use spare moments—like waiting at the airport or waiting for a meeting to start—to plan ahead. "You can use that time to schedule grocery delivery, map out your meals for the week, or even research quick, healthy recipes."
"You don't need hours of free time to prioritize your health," she shares. "Even a few minutes here and there can have a huge impact if you use them wisely."
Set Small, Specific Goals
One of Lorie's core principles for creating lasting change is setting small, specific goals that are both measurable and achievable (which probably sounds familiar if you've spent much time in a corporate environment).
"Vague goals like 'eat healthier' or 'exercise more' sound good, but they don't give you a clear direction," she explains. "If you don't know exactly what you're working toward, it's much harder to stay motivated and track your progress."
Instead, Lorie encourages her clients to break down their wellness objectives into manageable, actionable steps. For example, instead of saying, "I want to eat better," a more specific goal might be, "I will include vegetables in two meals per day." This gives you a clear target to aim for and makes it easier to measure success.
Lorie also emphasizes the importance of flexibility when setting goals. "Life happens, and sometimes you won't hit your target perfectly—and that's okay," she says. "The key is to adjust your goals as needed and keep moving forward."
Accountability Makes All the Difference
"Behavior change is hard, especially when you're juggling a million things," she explains. "Having someone to check in with keeps you on track and helps you stay motivated."
Lorie uses tools like MyFitnessPal to help clients track their food and progress. She's also available via text to answer questions in real time, whether it's choosing a grocery item or navigating a restaurant menu.
Having someone to check in with not only keeps clients motivated but also helps them feel less alone in their journey.
"Making changes to your health can feel overwhelming, especially when you're trying to do it on your own," Lorie says. "Accountability creates a partnership. You have someone in your corner, cheering you on and helping you stay focused."
Health is Your Most Valuable Asset, in Work and in Life
Lorie believes that prioritizing wellness isn't just about living longer—it's about living better. "When you're healthy, you have more energy, focus, and resilience. It makes you more effective in your career and happier in your personal life."
With a little planning, structure, and accountability, you can build habits that support your wellness without adding stress to your life. Start small, stay consistent, and remember—you don't have to do it alone.
As Lorie says, "Your health is your most valuable asset. Protect it, and it will pay off in every area of your life."
Lorie Eber is a National Board Certified Wellness Coach, Certified Nutritionist, Weight Loss Specialist, Life Coach, and Personal Trainer. Interested in working with Lorie? Visit her website to schedule an appointment. You may also call or text 714-357-9946 or email her at EberLorie@gmail.com.