Make it Up and Take it Up

Make it up and Take it up

(Healthy Eating on the go!) 

An extra half hour at night can make all the difference to the morning rush and ensure the family gets a healthy breakfast to provide the needed nutrients to take them through the day. This will reduce time and money spent at the nearest food outlet for items usually loaded with unwanted sugars and fats. Meals purchased away from home cost 2-4 times more than those prepared at home.

Create your "new normal" by spending a few extra minutes in the evening and  pre-packaging fruits, healthy cereals, salads and snacks for breakfast, lunch and after work/school activities.

Oats are a great start to any day. They lower cholesterol, regulate blood sugar and provide soluble fiber to help you power through until lunch time. Oats and other breakfast meals don't have to be boring; jazz them up, make them up, take them up and go!

A few simple examples:           

Overnight Oats: 1 cup old fashioned oats, ½ cup of milk (hemp, coconut, almond, etc.) yogurt or fruit of choice, 1 teaspoon of matcha/wheat grass/other protein/high energy powder. Combine ingredients in a mason jar or container. Refrigerate overnight. In the morning, simply add chopped fruits, nuts and seeds for a power packed start to the day.

Chia seeds also make an excellent option, packed with calcium and other nutrients: In a container, combine ½ cup milk of choice, 2 tablespoons of chia seeds. Let set for at least 3 hours or overnight. Add your favourite toppings in the morning.        

Millet is another power packed-grain. It is great for diabetics as well (the most alkaline of all grains). Cook ½ cup millet in 1 ½ cups water, ¼ teaspoon salt, until tender. When cool, add ½ cup milk, raisins or other dried fruits (dates, prunes, and apricots), grated coconut or a few chopped nuts. You can sweeten if desired with honey, agave, or molasses. Can be served hot or cold.

Don't forget your water!

Staying hydrated throughout the day can be a major challenge in our busy schedules. Many of us drink water only when we feel thirsty. Modern research has proven that when you actually feel thirsty, you are already dehydrate. Other prefer to drink a variety of juices and sodas, believing this is adequate for the body's needs, but no matter how many liquids we consume, the body still needs pure water to keep the joints lubricated and to flush toxins out of the system, to name a few benefits.

As you plan your meals for the next day, include containers of water in your preparations. This is necessary, especially for our children with the upsurge in water shortages recently experienced.

For those who do not like the taste of tap or bottled water, you can try infusing your water overnight with slices of fresh fruits, vegetable and berries to stay hydrated, and flush waste out of the system. You may even notice that you'll lose a few pounds if consistent.

Combinations may include:

·         Lemon, ginger, cucumber, mint leaves

·         Oranges, apples, pineapple, cinnamon sticks

·         Strawberries, blueberries, lemon/lime

Any combination of ingredients will work as well. Mix and match as you desire.

At work, you can top up with additional water as needed to meet your daily requirements. A simple guide:  8 hours at work = 1 glass of water every hour.