By Crystal Smith
Eating nutritiously while hurrying through our daily schedule can be a challenge.
Between being on the road, or being rushed through our lunch hours – it is easy to forsake nutrition. However, there are some simple and helpful guidelines on ways to increase your healthy eating. Here are some suggestions and guidelines to help you while eating on the run:
While eating in sit-down restaurants:
1) More and more traditional sit-down style restaurants are offering up healthy eating meals. Order:
a. Steamed veggie platters,
b. Salads,
c. Soups,
d. Low fat dishes. Many eateries devote an entire menu to low fat and/or healthy eating options.
e. Broiled meats
f. Tomato bases instead of cream
If you are unsure of ingredients, ask your server. They should be knowledgeable about menu items.
Many sit-down restaurant meals can be ready in 15 minutes. Order carryout.
2) Order all dressings and condiments on the side. This way you control the amount you would like. This helps in the calorie counting, also.
a. A wonderful salad dressing to be enjoyed consists of simply squeezing a fresh tangerine or orange over your greens.
b. Ask for some fresh orange, lemon, or lime to squeeze over your entrée. The citric acid will offset any saltiness. Plus, it adds taste!
c. Order low fat vinaigrette dressing for your salad.
d. Have your toast or bread served dry, spread your own butter or spread on it. This is when you ask for the butter on the side.
Ordering condiments on the side is an easy way to enjoy healthy eating on the run.
3) If soup is to your liking, choose a non-creamy one such as minestrone, bean, or veggie. Creamy soups are traditionally high in fat and calories. Try egg drop soup (Chinese) or miso (Japanese) for variety. In fact, egg drop soup is considered a ‘free food’ in meal planning. This means low calories.
4) Baked potatoes are another great idea for healthy eating on the run. Enjoy a topping of steamed broccoli and onion. Or, for a complete protein meal pour some baked beans over the baked potato.
a. A very simple and great way to enjoy a baked potato is to simply spritz some butter on it. Then, sprinkle some garlic powder.
Healthy eating guidelines in fast food restaurants:
a. Order broiled chicken sandwiches with fresh veggies on them.
b. Order extra tomatoes for your sandwich.
c. Order a baked potato instead of French fries.
d. Order a salad. Watch out for the dressing, though.
e. Order a low fat salad dressing. Or, order lemon slices.
f. Order fresh fruit instead of sugar-laden desserts.
Healthy eating guidelines for Home preparation:
Of course, the easiest way to enjoy eating healthy on the run is to prepare your food beforehand at home. This will provide you with total control over the ingredients. You will know what is in your food. You also will have control over the portion size, taste, and cost. Schedule time for it.
Here are some easy suggestions and guidelines for healthy eating on the run that you can prepare at home:
a. Mix some fresh herbs with freshly squeezed juice for a low calorie dressing. Store in an airtight container.
b. An apple with peanut butter.
c. Wholegrain sandwich of tuna and mustard.
d. Plain yogurt with fresh fruit.
e. Hummus on either pita bread, English muffin, or fresh veggies..etc.
f. Creamed soup using pureed tofu instead of heavy cream
g. List goes on and on for healthy eating on the run…
These guidelines for eating healthy while on the run are easy to follow. Eating healthy is easier than it used to be, and getting easier every day. Go for it and enjoy!!
January 05 2010 | Healthy Eating & Living and Power Boost: January 2010 and Your Physical Self | No Comments »
CoCo McMillan is a national gospel artist originally from St. Pauls, North Carolina and a graduate of Shaw University in Raleigh, North Carolina.
CoCo brings you a siren, contemporary sound that attracts fans from all walks of life. Her unique music and voice minister to not only your mind but deep within your soul.
She shared the stage on various performances for 11 years as back-up singer for Gerald Levert. She also performed with other artist such as Miki Howard, Aaliyah, The Ojays and many others. Nevertheless, during these high profile performances, CoCo has always managed to keep God first in her life. Her spiritual commitment is so strong that she is now working in her own ministry.
In 2004, CoCo won the “Next Gospel Star Competition” in Raleigh, North Carolina. This experience parlayed her into sharing the stage with Kim Burrell, Beverly Crawford, Shirley Ceasar, The Mississippi Mass Choir, Kurt Karr, Byron Cage and many other artists.
CoCo performed for “Unity in the Community” sponsored by Radio One. She also performed at the 2009 Lamp Lightner Award Event with Gospel Recording Artist, Gerald Hinton.
In 2009, CoCo released her 1st debut album titled “I’ve Been Delivered” where she has a hot single with Gerald Levert, titled “Through the Storm.” She is a 2010 Stellar Awards nominee for “New Artist of the Year” and she will be participating at the Stellar Awards Red Carpet Event, Award Show and other events associated with the Stellar Music Awards.
With all of her accomplishments and performances, CoCo continues to be humble and always give praise to God Almighty.
January 05 2010 | Cover Story Interviews and Power Boost: January 2010 | No Comments »
By Kim Crouch
My neighbor Jennifer is one of the nicest people I’ve ever met. She is what I would call the neighborhood mom: someone who nurtures and supports all the kids in the neighborhood. She will do anything and everything for anyone in need of assistance. Running late and can’t pick your child up from school, Jennifer will do it. Need to work late unexpectedly, no problem. Your child forgot to bring an apple to school for an assignment. No problem. Jennifer sent in extra with her children because she knew someone would forget.
Truthfully, many of us may think Jennifer is nuts or a bit too much. After all, most people nowadays would say this isn’t their issue, problem or responsibility. But what makes Jennifer different from most people, is she truly cares about children, especially those who inhabit the community in which her children live.
When I think about her commitment to kids, I often think about the stories my mom would tell me about what things were like when she was growing up and how you knew your neighbors. How your neighbors looked out for you and how your neighbors treated other people’s kids like they treated their own. People didn’t go hungry or face life’s trials alone.
Growing up, these stories never really garnered much traction with me because they sounded so much like the past, and like any child, I wasn’t concerned about the past. I also thought my mom was complaining because she didn’t have "nice" neighbors anymore. Honestly, whenever I heard the start of those three magical words: "I remember when," I simply tuned out. But, as a mom, I realize now those stories weren’t just about neighbors but about communities, unity and being your brother’s keeper.
Truthfully, I feel badly for our children today because many of them are growing up in neighborhoods rather than communities. Neighborhoods are a geographic location where people live whereas communities are made up of a group of people united or bound by a shared sense of purpose or values.
Imagine just for a moment what it would be like if our children grew up in communities where people invested in their success. I suspect we would see a huge increase in the graduation rate, a significant decrease in crime and those children in single family households would have a plethora of parents looking out for them. I think we could lessen the impact of a lot of societal ills if we moved from neighborhoods to raise our children in communities. So while we may think someone like Jennifer is a bit nutty, we certainly could use more Jennifers because they are our best hope to rebuilding our communities.
Kim Crouch is an attorney and author of Mother to Son: Words of Wisdom, Inspiration, and Hope for Today’s Young African-American Men .
December 13 2009 | Motherhood & Family Life and Other Useful Articles and Power Boost: January 2010 | No Comments »
