Are you Sabotaging your health?

If you are one of the millions of Americans who wakes up in the morning and dashes out the door without a thought to what they will be eating that day, you may be sabotaging your health. Not having an eating plan makes you more sucesseptable to making poor choices when it comes to meal and snack times. On a busy day at the office or with the kids, you may find yourself running out for something quick, without time to contemplate to nutrition and calories. You may even think you are going for something healthy not realizing the hidden calories, fat and sodium in that ‘quick’ meal from the take out place across the street. Planning ahead and keeping a few high fiber snacks less than 150 calories on hand (one for morning and one for afternoon) can save your waistline and your wallet.

Here are a few quick and easy techniques that can help you Eat Fit and be fit:

-Breakfast of champions- Getting some protein and fiber into your system first thing in the morning will give you more energy to start your day and will stave off hunger. If you know that you will be rushed in the morning, mix a cup of high fiber cereal with some kefir or yogurt and some blueberries and put it in the fridge the night before or keep a box of Oatmeal Old fashioned oats (not the flavored packets which are loaded with sugar) in your desk at work.

- Brown bag it – Bringing your lunch to work will not only save you money but calories, fat and sodium as well. It takes just a few minutes to throw together a salad (the more colorful the better), and toss in left over dinner meat, beans, brown rice, and a few nuts and low fat cheese.

- Eat between meals- Forget the old diet advice that said- don’t snack between meals. You should have both a morning and an afternoon snack but they should be planned and not more than 150 calories. Again, Fiber and protein are your keys to satiety. My favorites are: Fiber One bars, Greek Yogurt, an Apple and String cheese or grapes. If you are planning an afternoon/afterwork workout, be sure that your pm snack has plenty of carbs for energy.

- Cook Once, Eat all week- On Sunday, grill or bake chicken or another lean meat, cook whole grains like Brown rice, quinoa or barley and chop up some veggies for the entire week so you have a ready made meal in the evening. You can quickly steam the vegetables and reheat up the meat or throw them all in a salad in the evening. On particularly busy weeks, hire a Personal Chef to come in and cook your meals for the week. They can really be a lifesaver in helping you eat healthy and save time and are surprisingly affordable.


Plan for your health and take just a few minutes to plan your meals and snacks- it is one of the most simple and important things that you can do to ensure that you are eating balanced and healthy meals.