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 Feeding & Nutrition
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Tracy F.
Krystle V.

Weekly Healthy Living Series (Week 6) - Eating on the Go

Tracy F. 6 years ago

About The Series:  Welcome back to our weekly healthy living series. Subscribe to our newsletter to be notified each week when the post is up.

This Week's Guest Expert:  We are excited to have fitness professional, Regina Santos with us this week.  She leads mind-body conditioning classes for individuals and groups that are based in core integration with the concurrent strength and stretch methods found in Pilates, dance, hatha yoga and martial arts. She is known for her spirited leadership, classical foundations and creative programming, all of which lead to classes that have a balance of consistency and change to keep students challenged and inspired. She was named one of L.A.’s best pilates instructors of 2012 by “Rate Your Burn” for her work in group fitness. Her current class repertoire also includes Pilates, yoga and barre-based formats for corporate wellness programs and the elite Equinox Fitness Clubs and Spa.

To learn more or book classes with Regina, you can find her at matterbyregina.com or follow her on twitter @matbyregina.

Topic: Eating on the Go

This week's topic is making great choices for eating on the go. Like so many things, it's about time management.  Our complex lives in between errands, meetings, feedings, phone calls and other daily obligations only yield small windows of time and the best way to stay prepared is keeping things really simple and relying on fresh, whole foods. Thinking of food as sustenance will help get you through the week, there will be plenty of time to enjoy your palate on the weekend, but in the meantime, always stock up on basics to keep the temptations of skipping a meal, drinking a diet soda (false and poisonous energy) or ordering that sugar-laden vanilla latte, at bay.

Here are a few strategic examples to stay prepared at about three days at a time:
1. Protein means long-term energy: most of us really need a small energy source just in case we get stuck in traffic or if we didn't have time to grab a proper breakfast before school drop off: raw nuts are great to keep. 

  • Walnuts and macadamia nuts for protein are also lowest in carb content so having a handful at the ready (in a ziploc baggy in your purse) is always great. 
  • Plain, unsweetened yogurt is not only a great source of protein, but can also be a great potassium source.
  • String or stick cheese is always great to keep - just make sure it is hormone-free! 
  • Hard boil 4-5 eggs in advance and keep them in the fridge for a quick grab and go.
2. We need carbs!: Think of plants and veggies* as your main carb sources. 

I love steaming a whole kabocha squash; one large squash can yield up to 10 - 12 servings! Just cut the squash in 1/2, take out the seeds (if you're super resourceful, you can wash them and save them for drying or planting later), and then cut into wedges. Steam for 20 - 25 minutes, cool and store.

What's great about this is that you can mash the squash up with your milk and sweetener of choice and then serve to the young one. Same with sweet potatoes, butternut squash, and pumpkin. 

If you tend to like savory, guess what?  All you need is to swap out the sweetener for a little salt (or bragg's) and the milk for a veggie broth - pop all into a blender, and voila, a savory, delicious simple soup!

3. Fiber-full: Prepared crudites (i.e. snap peas, peppers, broccoli, celery etc...) keep for about 3-4 days in the fridge so you can prepare as much as will last you for then.  For root vegetables (jicama, carrots, etc...) keep them in water in a covered container and change the water out every day. Sauteed spinach in butter or oil will last about 2 days in the fridge as well.

*If you like fruit, try to have just one small piece in the morning or in the afternoon by itself (fruit is optimally digested on its own), dried fruit is really high in sugar so keep that at a minimum.

Taking 1-2 hours to similarly prepare the above on a Sunday night will guarantee healthy choices until at least Wednesday.  You can do the same on Wednesday for the 2 days to follow, and by then it will be either a free day or date night!

One last thing, remember to chew your food!  Proper chewing until food is macerated will guarantee optimal digestion (and smaller portions!).

Krystle V.
Krystle V. 6 years ago

How many nuts are a god portion size? I def eat way too much!