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Healthy eating while rushing around in the car or getting stuff done during the day.

While its easy to take the easy option and reach for a chocolate bar from a local convenience store remember to look at the fat content and the carbohydrates especially those so called health bars/energy bars which are very hight in carbohydrate, fat and full of preservatives and nasty chemicals. Most convenience stores now all have nuts that you can buy or alternatively fresh fruit.

Heres a quick run down:
Fresh Fruit – why not get some great fibre in by getting some natural sugars through having a banana or apple,
Nuts and Seeds – most convenience stores have a great assortment of nuts & seeds, great source of good fats and essential minerals. Cant go past almonds, cashew even have a look at Sunflower seeds, see if you can get a general mix maybe if they have got linseeds in there as well.
Yoghurt and Nut Mix – now days you can usually get a small tub of yoghurt mixed in with some nuts which the protein in the yoghurt is a great way to starve off the hunger pains.
So don’t take that easy option, a little planning and you can enjoy some healthy eating on the go.

Thinking of eating a sandwich? Well think twice as your modern variety with all those fancy exotic sauces, mayonnaises may be adding options salt and fat to your so called healthy alternative.

Remember when choosing a sandwich, try to stick to one main point of protein be it meat preferably un processed, freshly cooked is the best, or eggs or a cheese or a canned fish such as tuna or salmon. Be careful especially with Tuna of how it is stored, whether it be, preferably look for some which has reduced salt maybe in brine and stay away from the oil based ones. Finish the sandwich off with a nice multigrain bread, stay away from white, bleached bread and something that’s got maybe some nice seeds or nuts through it and definitely stay away from mayonnaise and sauces, maybe use avocado instead and avoid salt, pepper is fine. Get to know the natural flavours of what you’re eating.

KISS – Keep it simple stupid, try to too have overly processed food.

Try eating food which is not too far removed from its natural state ie: highly processed food doesn’t look like anything from what its original ingredients bared. By eating food closer to its natural state it reduces the complexity in making nutritional decisions when trying to decide what to eat based on fat, sugar content, sodium etc.. Eating basic fruit, vegetables, nuts and red/white meat and fish gets a lot less complicated.

When traveling it’s easy to put our nutrition & diet on holidays or lose focus but by following some simple tips it’s easy to stay on track.

1. Before you go out for breakfast, lunch or dinner, imagine the type of food you will be eating, plenty of fruit & vegetables with less emphasis on fatty, sugary foods.

2. Alcohol, while we associate drinking alcohol with relaxing or winding down, keep it in moderation

3.Keep track of what you are eating, buffet breakfast, lunch & dinners is a definite trap as we can eat until we feel sick.

4.Limit portion sizes, especially in the USA, aim for smaller entree size plates, nor the super size varieties.

5.If you do go crazy eating a less healthier meal, try to make the next meal a cleansing one, plenty of water, fruit and vegetables

6.Eat a variety of foods, not too heavier skewed to heavy meat dishes for example.

7.Avoid getting onto the plane, bus or train ravenous, you will eat everything in sight. Plan to have a pre flight departure meal or snack, maybe a healthy sandwich or roll, soup or salad (no fatty dressings)

8.Drink plenty of water, it’s always a good way to flush out the system and stay hydrated, especially when on long haul flights that tend to have extremely dry air.

9.Avoid coffee when traveling as this stimulate can effect your sleep patterns which may go crazy if you’re crossing into a different time zone

10.Make breakfast the large meal of the day, when traveling you tend to do plenty of walking from dawn to dusk so start the day with a full stomach, try consume some protein as this will keep your hunger under control, lunch and dinner should be lighter.
Most hotels offer a full breakfast with a good variety of muesli’s, toast, fruit, yoghurt and different varieties of cooked eggs.

We all now the situation, it’s 3pm the afternoon and it’s a struggle to continue without grabbing a coffee or the modern equivalent now is the can of Red Bull. The real question is why are we slumping over the desk and are there alternatives?

As we get into the afternoon, our blood sugar levels drop after eating a big lunch. We need a quick fixed but the problem is that consuming sugar raises our blood sugar level creates a spike in our insulin response.

With a 250ml can of Red Bull containing 80 milligrams of caffeine & 110 calories, not exactly a great alternative to starve off the afternoon slump in the office.

What is disturbing is the number of children walking around with a can of Red Bull or V Energy drinks.

So walk outside the office and get some fresh air, eating some nutys such as almonds, cashews, pumpkin seeds washed down with a herbal non caffeine based tea.

It’s easy to reach for the coffee and Red Bull stimulants but your body will appreciate the abstinence.