When meeting with business execs, everyone asks me what to eat on the go. My advice: Buy kid food containers and fill them in with nuts, dried fruits, whole grain crackers with humus or peanut butter, whole grain cereal and other goodies.
Why kids’ food containers: A.) They fit in every bag or suitcase. B.) Even healthy food hits the right portion marks.
When doing my weekly magazine review, I came across with very trouble-free portable foods and ways to ramp up your cardio easily when you’re in a hurry.
PB & Strawberry Chia-Jam Sandwich
½ tbsp Chia seeds (source of protein and healthy omega 3 fatty acids)
2 oz water
8 frozen strawberries, thawed
¼ tsp orange zest
1 slice whole grain bread
1 tbsp raw natural peanut butter or almond butter
Combine Chia seeds with water in a bowl. Whisk vigorously for 30 seconds and set aside for 20 minutes until a gel formed.
Mash the strawberries with a fork. Add the orange zest and mix together.
Combine gel chia seeds with the strawberries.
Spread 1 tablespoon of nut butter in a slice of toast. Add 2 tablespoon of jam. Top with second slice of toast.
Nutrients per serving: calories: 196, total fats: 9g, fiber: 4g, protein : 8g, sugar: 7g.
Sinfully Clean Chocolate Brownie
(makes 1 serving)
1 square (7g) dark chocolate
2 tbsp whole wheat pastry flour
¼ tsp baking powder
2 tsp unsweetened cocoa powder
Pinch sea salt
2 tbsp unsweetened vanilla almond milk
¼ tsp vanilla extract
2 tsp applesauce
1 tsp honey
Preheat oven to 350F. Break up chocolate into small pieces. Set aside.
Place dry ingredients except chocolate pieces, in a large mixing bowl and mix.
Add wet ingredients to bowl and mix to combine. Add in chocolate pieces.
Pour batter into a single size oven proof loaf dish and bake for 16 to 18 minutes. Serve.
Nutrients per serving: calories: 155, total fats: 4g, fiber 3g, sugar 11g, protein 3g.
If you want to eat less, have a soup first. You can also put it in a container for a lunch or dinner on the go.
Grass-fed beef for energy
Foods that are high in iron, like grass-fed beef, help carry energy-producing oxygen to cells.
Beef and Spelt Berry Soup: In a large saucepan, combine 4 cups low-sodium beef broth, 1 cup water, ¾ cup whole spelt kernels, 2 diced parsnips, 2 sliced celery stalks, 2 cups sliced cremini mushroom, 1 tablespoon tomato paste, 2 teaspoons Worcestershire sauce, 1 teaspoon dried thyme, salt and pepper to taste, simmer until spelt is tender, about 60 minutes. Stir in 1 pound cubed cooked grass-fed beef (lean sirloin) or bison, heat 5 minutes. Garnish: Parsley
Per serving: 375 calories.
Kidney Beans for regularity
Loaded with protein and low in fat, kidney beans are also rich in fiver to keep things moving.
Kidney Bean Curry Soup: Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 diced onion; cook 5 minutes. Add 3 minced garlic cloves, 1 tablespoon minced fresh ginger, 1 tablespoon curry powder, 1 tablespoon dried oregano, ½ teaspoon smoked paprika, salt and pepper to taste; heat 1 minute. Add 4 cups low sodium vegetable broth, 8 ounce can tomato sauce and 2 15 ounce cans kidney beans (drained and rinsed); simmer 30 minutes. Garnish: cilantro
Per serving: 255 calories.
Green tea for anxiety
Studies have found that green tea eases anxiety. It also contains L-theanine, an amino acid that can improve mental focus.
Green Tea Chicken Rice Soup: Bring 5 cups water to a simmer. Turn off heat, add 3 green tea bags and 1 sliced lemongrass stalk; steep 10 minutes. Remove solids from tea broth, bring to a simmer and add 1 cup shelled frozen edemame, 1 cup slice shitake mushrooms, salt and pepper to taste; cook 5 minutes. Add 1 pound cooked cubed or shredded chicken breast, 1 cup cooked brown rice, 1 tablespoon of sesame oil and 2 sliced green onions cook 2 minutes or until heated through, Garnish: Cilantro
Per serving: 340 calories.
You want to have a quick cardio session while maximizing the caloric expenditure, ramp it up by following these easy tips:
Weighted Step Mill
Strap on a weight vest or grab a pair of dumbbells and take to a step mill (or set of real stairs) and get climbing.
Run: set a treadmill to a low incline, and then shut the power off. Move the belt with your own power, “pawing” at it with your feet.
Hold a light barbell (or one of the body bars found in most aerobics studios) overhead, keeping your elbows locked out while you run.
Alternate between 10 heavy kettlebell swings and running 400 meters.
Place your feet behind the treadmill and put your hands on the belt. Crawl with your hands for 60 seconds then run 60 seconds.