Irene

Cook Once, Eat Twice–and Other Ways to Deal with that Time-Guzzling Monster

In heatlhy eating, nutrition, Uncategorized, wellness on September 5, 2012 at 12:31 am

You can still eat healthfully and mindfully, maintain your weight and increase your energy, even when you’re short on time.

  • Cook Once, Eat Twice: No, I’m not talking about leftovers. The idea is to plan meals based around key foods that can be one recipe for  one meal–and an entirely different recipe for another.

    You can do all kinds of things with apples, from making dipping sauces to rolling in peanut butter and freezing as truffles–to creating more traditional soups and pies.

For example, one of my clients told me she hated making brown rice because it took too long; she worked long hours and often came home late, ravenous, and to an equally hungry family. She learned about “cook once, eat twice and, before long, the rice also became a salad and breakfast porridge, in addition to its role as a supporting player as a side dish at dinner. By the way, she added some almond milk and created cereal out of those little loose grains that fall to the bottom of rice cake packets.

  • Boost Nutrient Values! Sometimes our schedules just leave us no choice but to use a prepared food. If that happens, first, select the best version you can–I like Vitalicious, which tastes great and is low in calories, fat, salt and sugar–and packed with vitamins and minerals. Add fresh veggies and fruit; for instance, a VitaTop can become a healthy, convenient and fast breakfast, a VitaBun, a yummy and low-cal  pizza. Amy’s has an assortment of soups and frozen foods, and I personally love the Mayan bake from Kashi.

If you have to eat from the salad bar, choose lots of vegetables and some lean, grilled chicken or fish. Don’t add those fatty or fried items, because they’ll just increase the fat content. Skip dressings entirely, or use some fresh lemon wedges.

  • Slow Down Eating: I can just hear the protests: “I’m too busy to slow down!”  That old cliche, “penny-wise, pound-foolish” pertains also to eating.

When we gobble our food our parasympathetic nervous system ceases to function efficiently and digestion is inhibited, resulting in decreased energy to our heart, lungs and muscles. By slowing down your eating, you’ll actually end up getting more nutrients, fewer calories (and who doesn’t want that?) and less stress. You’ll be much more productive and will have more energy to get more done in less time to balance your life–and who doesn’t want that?

  • Eat Mindfully: Everyone can spare 5 minutes so, when it’s lunchtime at the office, shut your door, turn off  the computer and let your phone go into voicemail. At the end of five minutes, one of two things will happen: You’ll either decide that you DO  have time for a bigger lunch break or you’ll return to business refreshed and much more productive.
  • Be prepared for Snack Attacks! Forget those energy-zapping and money-draining runs for donuts, cookies and other junk. Instead, keep little bags of veggies, fruits,      nuts, seeds. Some people even bring a small bag containing a couple of turkey slices or a cooked chicken breast.
  • Drink Water: Why? Because it is probably one of the fastest way to get some nutrients; water transports nutrients and oxygen to your cells and it’s responsible for every  function, from immune to digestion. Water also decreases signs of aging  and will keep your energy increased. An added benefit is that drinking a glass of water often puts an end to a craving!

 

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