Food temptations surround us every day. Food is everywhere. From the alluring aromas you smell walking down the street, to the daily dose of food media constantly permeating our conscious mind. To top it all off, the amazing recipes featured on the Food Network are enough to make our mouths water. So, how can you possibly eat healthfully and mindfully while resisting the plethora of temptations?
The best offense is a solid defense. And a solid defense is all about planning and preparation. Here are four tips to keep your health goals on track!
1. Work up a sweat every day!
Get out for a walk or try a new yoga class. Hit the weights at the gym. Go for a hike on the local trails. Grab some friends and kick a ball around. Just get out and move!
2. Travel Smart: Bring healthy snacks with you wherever you go!
I always bring my cooler with me stocked with healthy snacks on the go. You can also make “smart snack packs” to keep at work, in your gym bag, and in your car. Fill your “smart snack packs” with almonds, trail mix, dry cereal, granola, protein powder, whole grain pretzels, crackers, rice cakes, and/or single serving-sized nut butters (Barney’s, Artisana, and Justin’s are my favorites.) Fruits such as bananas, apples, and oranges also make for a great snack on the go. Carrots and celery are easy veggies to pack. And remember, hydration is most important, so always take a lot of water with you!
3. Go in with a plan: Make a list before you grocery shop!
Organize your shopping trip with a complete list in order to avoid lingering in the aisles. Know your store! Grocery stores are strategically designed to get you to buy, buy, buy! For example, dairy products, eggs, and meat items are typically placed in the farthest reaches of the store. Since most people shop for these items, the consumer must walk through the aisles to get them. Exposed to the maximum amount of product on their “quick trip,” shoppers are more likely to buy impulsively. Avoid impulse shopping by preparing with a list!
4. Cook once, eat three times!
You don’t have to cook a full meal every night. Prepare large portions of food once or twice a week and freeze the leftovers. Make a large casserole, roast vegetables, fire up the grill, and make use of your rice cooker and crockpot to prepare your meals for the week.
When pressed for time, sometimes the easiest meal-to-go is a powered-up smoothie! I’ve included one of my favorite recipes that keeps me energized all day:
Chocolate Almond Power Smoothie
1 scoop protein powder (Sun Warrior Blend is my favorite)
1/2 tbsp hemp protein
1/2 tbspraw cacao
1/2 tbsp coconut flakes
1/2 tbsp ground flaxseed
A few frozen banana slices *
1 large medjool date
1-2 coconut milk “ice cubes” *
1/2 tbsp almond butter
1/2 tsp almond extract
2-3 TBSP strongly brewed iced coffee (Optional)
Ice cold water *
*I like to freeze cubes of coconut milk and sliced bananas. They make the smoothie super rich and creamy. To do this, pour coconut milk into ice cube tray, slice bananas into bite-size pieces, and freeze.
1. Place all ingredients into a blender.
2. Add 1/3 cup water.
3. Blend and add more water (if needed to reach desired consistency)
4. Top with raw cacao nibs, coconut flakes, and goji berries.