Healthy Eating for People on the Go


A common excuse people give for their bad nutritional habits is lack of time to plan and prepare healthy mealsHealthy eating can be easy with a little planning ahead.

Harvest is a crazy time around our farm.  My husband works in the field from morning till late at night.  He eats a “cold lunch” everyday and has snacks in his lunch box also.  I have learned how to pack healthy lunches for him and have even figured out how to give him healthy gluten free lunches, which was quite a challenge at first.

If you are the traditional sandwich eater try turkey breast on whole wheat bread.  For those of you who are gluten free and miss your bread, try UDIS bread.  It is the best gluten free bread we have found.  You can find it in the freezer section of your grocery store.  It comes in white, wheat, and multi grain.  It is also soy, dairy, and nut free for those of you dealing with other allergies.   Be aware of sandwich toppings. They can be loaded with extra fat and calories.  Traditional mayonnaise is high is fat and calories.  Try mustard instead.  Aaron and I also like to put fresh mashed avocado on our sandwiches.

Salads are another great lunch you can pack when you are on the go. Throw together a salad the night before or throw together several salads for the entire week.  The possibilities are endless.  Mixing up your salads with different toppings and dressings can help break up the monoteny of having “another salad.”  Fresh spinach, kale, swiss chard, collard greens, or romaine are the most nutricious salad greens. Avoid iceberg lettuce as it does not have much nutritional value.  I have found that fresh romaine lettuce keeps much better and longer than iceberg lettuce.

There are so many delicious veggies you can add to your salad.  Cucumbers, broccoli, radishes, cauliflower, peppers (red are the most nutricious), carrots, and tomatoes are all great additions to your salad.  I also like to add avocado, which is a very healthy fat.

To keep Aaron full longer I add protein to our salads.  Grilled chicken breast, hard boiled eggs, or black beans for a taco salad are my favorites.  This will make the salad more filling and satisfying.

What type of dressing is best?  No matter what type of dressing you use it is important not to overdue the dressing, a serving is about 2 Tbsp. each.  I like to smash fresh avacados in my salad to help stretch the dressing.  I also love taco salads so for many of my lunches I will use salsa as a dressing with my grilled chicken breast, avocado, black beans, and red pepper.

The most healthy dressings are those you make at home.  These are not processed and made are  from healthy ingredients.  When you make your own salad dressing you also know exactly what is in it so it makes it easier if you have gluten sensitivity or other allergies.  My favorite homemade dressing is the Creamy Garlic Dressing from the Beachbody’s Ultimate Reset program.  You can find more on the Ultimate Reset at http://www.myultimatereset.com/debgress.    Below you will find this recipe along with a couple of my other favorites.

 

Creamy Garlic Dressing (Ultimate Reset)-makes 10 servings (about 2 Tbsp. each)

1/2 cup extra-virgin olive oil

1/2 cup apple cider vinegar

3 cloves garlic, crushed

3 Tbsp. fresh lemon juice

2 Tbsp. chopped fresh parsley

1 tsp. Himalayan salt

1/2 tsp. Dijon Mustard

1 Tbsp. raw honey or pure maple syrup

 

Place oil, vinegar, garlic, lemon juice, parsley, salt mustard, and honey in a blender or food processor; cover with lid.  Blend until smooth.  Refrigerate dressing if not using immediately.  If dressing solidifies when cold, hold at room temperature for 30 minutes.  Stir before serving.

 

Italian Oil and Vinegar Dressing-makes 1 cup (8 fl. oz. which is approximately 8 servings)

1/3 cup Olive Oil

1/3 cup Red Wine Vinegar

1/3 cup water

1/2 tsp. salt (or to taste)

1/2 tsp. fresh ground pepper (or to taste)

Mix all ingredients.  A bottle to shake it up well works best.

 

Mustard Lime Dressing-makes 1 cup (8 fl. oz. which is approximately 8 servings)

10 Tbsp. Lime juice

2 Tbsp. olive oil

2 Tbsp. Dijon Mustard

1 Tbsp. Water

5 Cloves garlic, minced

1/2 tsp. salt (or to taste)

1/2 tsp. red pepper flakes (or to taste)

 

If you are in a pinch and need a store bought dressing Aaron and I like Marzetti’s Simply Dressed Ranch Dressing.  It is made with extra virgin olive oil, sea salt, and contains omega -3 fatty acids.  It also has 0 trans fats, no high fructose corn syrup or MSG, or artificial flavor, colors, or preservatives.  This dressing is one of the better store bought alternatives and it is gluten free!

Fruit is another great option to add to your cold lunches or snacks on the go.  Fruit with less sugar is best such as fresh melons, berries, or green apples.  If your mouth needs to keep busy during the day try carrot or celery sticks with hummus.  I am partial to peanut butter, which is higher in calories and fat, but a good source of protein if used sparingly.  Natural peanut butter is a good choice if you need a peanut butter fix.  Almonds are also a great snack.  They provide you with energy and protein and actually have been shown to give people a “pick me up” during the afternoon slump.  Hard boiled eggs are also an excellent snack on the go.   Cook and peel them at home and they are ready to eat.

I used to be a huge Mountain Dew drinker.  All throughout college I never developed a taste for coffee, so Mountain Dew became my caffeine fix. Unfortunately, I got a huge amount of sugar along with my caffeine.  Drinking water can get boring.  Try adding fresh lemons, limes, or cucumbers to give add a little variety.   Another product Aaron and I have found that we love is “SOBE lifewater.”  “Sobe” comes in several different flavors, does not have any calories, no artificial sweetners, and is enhanced with Vitamin C, B Vitamins, and Niacin.  If you are looking for a water with carbonation, no calories, and vitamin and antioxidants I also recommend “Sparkling Ice.”  This is also a nice alternative to a soda or high calorie fruit juice.  You can find these in most convenience stores and some grocery stores.  We found these at our local Fareway.

What if you have great intentions of preparing healthy meals on the go and simply run out of time.  Shakeology is a great meal option for those quick on the go meals.  You can use a shaker cup to mix or keep a blender at work. Shakeology comes in convenient single serving packets in Chocolate, Vanilla, Tropical Strawberry, and Greenberry.  Aaron has been drinking Shakeology for a year and a half without any trouble from his gluten sensitivity.  It is delicious and filling and will help with those cravings.  When I worked a desk job I struggled was cravings for sugary sweets. Shakeology cursb those cravings and gives your body the nutrition it needs.  For more information on the benefits and nutrition in Shakeology please visit http://www.myshakeology.com/debgress.

With a little planning and preparation healthy eating on the go is not hard.  You can have a delicious nutritious lunch every day.  Make sure to plan ahead and make a grocery shopping list.

Food

Here are some healthy lunch options-“Sobe lifewater,”, Shakeology, a fresh salad, hard boiled eggs, and our favorite store bought dressing, “Simply Dressed Ranch.”