Healthy Foods for Women on the Go

	Brought to you by Laurie Parlin Smith healthyinvestments-inc.com

How do women do it?  How do we fit a thousand things into a 24-hour day?  We go to work, change diapers, cook dinner, help kids with homework, workout, have drinks with friends, watch the news, make it to the doctors appointment, work towards the raise, be a good role model, and so much more!  At times, women barely have time to breathe, never mind time to eat a healthy meal or snack.  We end up instead eating the kids left over chicken nuggets, some pizza on the way home, or that quick sugar fix from the vending machine at work.  So, how can you change that?  How to women take me time and eat nutritious foods for energy when so much else needs to get done?

First and foremost, you can start by paying attention to the unhealthy habits you currently have.  If you notice you always eat off the kids’ plates, make it a priority for one week not to eat while preparing, serving, or clearing meals.  If there are leftovers, put them in the fridge right away or toss them.  If you are someone who tends to purchase quick snacks all day long, leave the wallet at home or only bring a couple dollars – just enough to get a coffee or a juice. Once you realize the habits you have, you can replace them with healthy behaviors.  Following is some advice on making it through the day with quick, easy, healthy snacks and meals.

Breakfast

This is your most important meal of the day.  You NEED to eat something in the morning that will give you long lasting energy throughout the day.  Aim to get some whole grains (the fiber helps keep you full) and protein to start the morning.  This can take the form of egg beaters and whole-wheat toast, a whole grain english muffin with natural peanut butter, instant oatmeal and O.J., yogurt with granola, or a bowl of cereal and skim milk.  If you have kids, feed yourself first and them get them going on their breakfast. Not only will this give you more will power to avoid their food, but you’ll also feel more settled and patient throughout the morning.

Lunch

Lunch is an easy time to grab-and-go when you’re running around town or the office.  Make it a point to give yourself at least 20 minutes to sit down and eat.  If this doesn’t seem possible, then start with just 10 minutes.  And for that time, shut off your computer, turn off the TV, or sit in your parked car and focus on just taking some me time and eating.

Again aim for whole grain, protein, and some healthy fat.  If you’re making your lunch try a tuna and cheese sandwich, turkey and cheese on a whole-wheat wrap, microwavable soups with a whole-wheat role, or a salad with lots of veggies, lean protein, and a light dressing.  If you tend to go out to eat or eat on the run, check out the web sites of the restaurants you frequent.  Look at their nutritional guide for the healthier items and choose those.  It’s easy to overeat when you’re not sure what it is you’re even eating!  If you put in some effort ahead of time, you can eat healthy at any number of places. 

Dinner

When it comes to dinner, get creative.  Try breakfast for dinner (think omelets or oatmeal and fruit), sandwiches and veggies, pizza made from whole-wheat ready to top crusts, or rely on the crock pot for a quick, throw anything in, meal.

Snacks

Snacks are by far the hardest category to keep healthy.  When we’re running from one place to the next, that candy bar at the register can look very tempting.  To avoid those temptations, load up your purse or bag with healthy options.  Always carry individual bags of mixed nuts, granola bars, fruit, peanut butter crackers, or something else with you.  When at home, keep your fridge stocked with items you can grab and eat on the road.  Try low-fat string cheese, individual cottage cheese packs, low-fat pudding snacks, popcorn, drinkable yogurts, and berries.  When you are surrounded by healthy, quick options, the decision becomes much easier.

Try some of these ideas and share ideas with your friends.  All of us have this struggle and helping each other out is what it’s about.  If you are still struggling or aren’t sure what foods are right for you, meet with a nutritionist in your area for a more detailed, personalized, food plan. Good luck and eat well!

Laurie Parlin, M.Ed., CSCS, CHES
Laurie is an exercise physiologist and health educator with a passion for being physically active and encouraging others to do the same.  She is nationally certified as a Health Education Specialist, Personal Fitness Trainer, Strength and Conditioning Specialist, and Yoga instructor.  She holds a Masters Degree in Health Education and a Bachelors Degree in Exercise Science.  As an expert in health education and fitness, Laurie has spent time managing both corporate and college wellness programs, teaching middle school health education, coaching youth sport, and training individuals to reach their health and fitness goals.  Laurie was a competitive gymnast for 15 years who currently spends her free time skiing, traveling, running half marathons, and learning to surf.  Laurie believes that investing in your health is one of the best investments you can make.  Whether you put in time, energy, or money, you are guaranteed to get positive results. http://www.healthyinvestments-inc.com/, www.momsinmotions.com