Fast Food Doesn't Mean Bad Food
Spring is officially here and more people are taking advantage of the warm weather and longer days by heading out on the bike trails, walking, running and going to the beach. The kids are starting their spring sports and playing in the parks. All of these activities are perfect for the active lifestyle that we strive for, but we have to make sure what we eat doesn't suffer just because we get busy.
Last month's newsletter highlighted the importance of involving the entire family in shopping for healthy food choices, preparing meals together and even gave a couple of snack and dessert options that were fun for the whole family. But what do we do when time is so limited?
Here are a few options from Runner's World for some fast foods "to go" and a couple of notes as to why they are a healthier alternative to the common junk food / fast food diets that people traditionally turn to when things get hectic.
In a blender, whirl together 1 1/2 cups frozen berries, 1 medium peeled carrot, 1 cup plain kefir (a yogurt-like drink), and a dash of cinnamon. Transfer to a thermos. Immunity-boosting kefir and berries packed with anthocyanin (a type of antioxidant) help keep you healthy after a busy day or great workout.
Microwave a packet of frozen, ready-to-eat steel-cut oatmeal. Put into a wide-mouth thermos. Top with chopped dates, shredded coconut, nutmeg, and plain Greek yogurt. The combination of protein from yogurt and whole-grain carbs and fiber from oatmeal help to keep you full and alert all morning.
Egg Power Wrap
Whisk two eggs with salt, pepper, and garlic powder. Microwave for one to two minutes. Place on a whole-grain tortilla with sun-dried tomatoes, 1/4 cup Asiago cheese, and baby greens. Wrap in foil. Two eggs provide 12 grams of protein, plus brain-boosting choline. Sun-dried tomatoes are rich in vitamin C and the antioxidant lycopene.
Turkey Pita Pocket
Combine 3 ounces shredded roasted turkey, 1 ounce grated smoked Gouda, 1/4 cup chopped walnuts, 1 tablespoon mayo, half a diced pear, and a sprinkle of poultry seasoning. Spoon into a whole-wheat pita. This meal provides a third of your daily protein needs. Walnuts are rich in omega-3s, which soothe inflammation and boost your immune system.
Black Bean Roll
Smash 1 cup canned, drained black beans with 2 tablespoons green salsa. Spread between a four-inch wheat roll and top with 1/2 cup green cabbage and cilantro. Black beans provide carbs, protein, and fiber; cabbage contains compounds with anticancer properties.