Winter brings with it cooler temperatures and fast paced schedules. Often we find ourselves trying to keep our family healthy on the go. To support your immune system and energy levels, it is important to eat high quality food and to not skip your supplements, no matter how time crunched you are. Here are some suggestions for eating healthy on the go.
Starting the day
It can be tempting to skip breakfast when you are short on time. However, to maintain good health and strong energy levels all day long it is important to start with a nutrient packed meal.
Protein Smoothies: For fast meals that are full of nutrition, try a protein smoothie. Use a high quality protein powder that is low in sugar and uses organic ingredients. Add superfoods such as probiotics, spirulina, wheat grass, fish oil, and powdered herbs and veggies.
Cooked Grains: If you have more time, warmed whole grains like oatmeal or barley are great ways to start your day. Whole grains have beta glucans that are immune boosting. Try amaranth for a gluten-free option. Add blueberries, sprinkle on nuts (brazil nuts are high in selenium), or flax seeds for added nutrition.
For a midday pick me up, try packing your lunch. Look for stainless steel bento thermoses with individual compartments to carry soups, brown rice, and steamed veggies. In fact, studies have shown that chicken soup boosts the immune system. Other great lunch additions are naturally fermented foods such as sauerkraut, yogurt, kimche, and kombucha. Soups and stews can be made in the crock pot the night before or even made over the weekend and frozen into individual servings.
Having snacks on hand is a great way to get nutrition boosts throughout the day, keep your blood sugar stable, and increase your energy. Try snacks such as:
Blueberries or other dark colored fruits, bananas, dehydrated fruit and veggies, cut up raw fresh veggies, trail mixes, hummus, nuts, and nut butters.
Protein bars are a great midday snack but watch out for added sugar, which is an immune killer.
To end the day, try a hearty, well-rounded dinner filled with lots of fresh veggies and lean proteins. Soups and stews are great and they make handy leftovers for homemade lunches. Try to limit your intake of high glycemic carbohydrates like pasta, white rice and white bread. Use whole grains and brown rice when you can.