Eating on the Run

By Karen Paulk

Happy New Year! 2020 is here, and I know many of us want to make healthier eating decisions. I usually do not get caught up making drastic changes early in the year, as I know by March or even Valentine’s Day that I’ve blown it. I just try to watch the sugar (my main problem), eat in moderation (I try to follow the Mediterranean diet), and drink within moderation. I try to get 1 to 2 days cardio into my schedule … and even that is hard. It always seems that I am eating on the run.

I’ve read the most radical thing we can do to improve our health is cooking real food at home. Now that sounds simple but having the time to make it is a luxury. Most people I know work, and I know when I get home that I do not want to think about cooking—but there is a solution: there are companies that can make your life easier by delivering groceries to your home that will make a good square meal. I have also read these programs are often less expensive in the long run because it cuts down on cost. If you were to do the shopping, you might buy more than you need and end up throwing some (or a lot) of money away.

The downside of someone shopping for you is that you are giving up some of the control and knowledge of exactly what you are putting into your body. However, back to the first problem—having the time and energy to cook a healthy dinner after a long day at work. Most of us own a slow cooker and or an “Insta Pot.” Those items will help with the time and convenience of meal planning, but still, you can’t make all your meals with them without your family getting bored quickly. One or two nights a week, though, will get you a wonderful stew, soup and/or casserole. How do you use the rest of the evenings? The answer: have the correct staples in your refrigerator, freezer, or pantry.

The ubiquitous rotisserie chicken can save you time for: tacos, enchiladas, soups, pizza, and more.

Next, have a good supply of frozen vegetables. I feel frozen is better than canned because of the sodium. Frozen vegetables are picked at their peak, which means they have more nutrients than even fresh that may have sat out too long.

Third, get canned beans. My favorite is the black bean because they add fiber and protein to any meal. I enjoy a fresh pot of beans, but time is the challenge. You can add beans to soups, stews and salads or purée into dips or sauté with veggies. One of my favorites is black beans that is loaded with garlic and served over rice with a side of sautéed vegetables.

Fourth, eat eggs. To me, they are the perfect food. Yes, they have cholesterol, but it is not for every night. Eggs by themselves are a great protein for dinner, and you can use them for quiches sandwiches, soups, pasta dishes, and more!

The fifth may be a surprise: the avocado. The monounsaturated fatty acids (MUFA’s) in this gem helps burn stubborn belly fat (the fat that burns fat!), boosts memory to prevent mental decline, and helps to regulate blood sugar, which reduces the risk of diabetes. Avocados are also loaded with lutein, an antioxidant that promotes eye health and helps stave off macular degeneration. Some ideas for these treats are: guacamole (everyone’s favorite), they replace cream or butter in your pasta sauces; stuff them with tuna or a seafood salad for a nice lunch or lite dinner, or make avocado toast. My favorite is to slice them on a warm tortilla with a pinch of salt for an avocado burrito. Sounds weird, I know, but I love it.

Eating on the run may be the curse of the modern life’s schedule, yet let’s all try to be better by eating our own cooking.

Enjoy!