Top 10 Super Foods For Busy Moms

It’s not easy to eat healthy as a busy mom! Between looking after kids, house and household there seems to be very little time to focus on your own nutrition. One easy, quick way to improve your own nutrition and give yourself more energy, is to eat these 10 SUPER FOODS! They are delicious, affordable and will help your body burn more calories (something we can all appreciate).

1. High Fibre Cereal
-look for 5 grams or more of fiber and less than 8 grams of sugar. There are hot (oats) and cold (Kashi, etc.) options available.

2. Apples
-any fruit will do, but apples are easy to have on hand. Try to have at least two different fruits on hand for a bit of variety!

3. Almonds
-a great portable protein, the perfect emergency snack and easily paired with a fruit or veggie. They are high in metabolism-boosting protein and healthy fat. Just don’t eat too many…measure out 1/4c servings and store in a baggie or container.

4. Eggs
-they ARE good for you! They are a great protein source with superior amino acid content. They can be cooked quicky on the stove or in the microwave, even prepared ahead of time.

5. Spinach
-a super veggie that goes with everything and is only 5 calories a cup. Great cooked or fresh!

6. Yogurt
-a great source of protein with live culture that boosts immunity. Avoid those with added sugar, especially high fructose corn syrup.

7. Grilled Chicken OR Frozen Salmon Fillets
-being low in fat and high in protein make these two of the easiest, most versatile “meal makers” available.

8. Black Beans
-packed with the leanest protein, very high in fibre and relatively cheap! A great alternative for those who feel like they are always eating the same proteins!

9. Salsa
-tomatoes have many health benefits, but in salsa they help to add low calorie, energizing flavor to your meals. Add to eggs, rice, beans and even as salad dressing.

10. Green Tea
-the perfect morning coffee replacement! A lower level of caffeine and loaded with EGCG, this drink enhances your mood and tastes great. There are too many health benefits to green tea to list here!

This list is just a way to get you started on the way to getting your body back and feeling more energized. Even if you are able to get in a few of these a day you should notice a difference!

Healthy Foods For Busy People

Rule #1 for Busy People- Don’t allow yourself to get starving. Once you reach that state of “I’m starving,” you are going to eat anything and everything in sight. How do you avoid getting starving? Snack on healthy foods throughout the day. Here’s a few tips:

* Keep healthy snacks on your desk such as dried fruit, dry cheerios, unsalted nuts, and even cut-up bagel

* Once you feel that hunger coming on, simply have a handful of your favorite healthy snack and WhAla! You won’t be starving anymore- and can easily get back to work.

Rule #2 for Busy People- Stay hydrated. It’s very easy to confuse being hungry with being thirsty. Try this: next time you feel hungry, have an 8-12oz glass of water. How do you feel? Perhaps you feel less hungry?

Don’t wait until you are thirsty. By that time, you are already dehydrated. Rather, keep your body “lubricated” all day by taking a few more trips to the water fountain and trying to keep bottled water near your desk.

Rule #3 for Busy People– Know the numbers when dining out. Simply by understanding what you are eating, you can cut back on overall calories, yet still consume the same amount of food. Simply by passing on the high-fat salad dressing, you can save hundreds of calories. Ordering a burger? Skip the fries and enjoy saving a few hundred calories, a few hundred mg of sodium, and a whole lot of fat grams!

Rule #4 for Busy People– Use commonsense. If you are going to be confined to the office all day with no chance of going out for lunch, be sure to bring a healthy lunch. Otherwise, you will be heading to the snack machine to indulge on a 500 calorie, high-fat snack that your body doesn’t need one bit.

Healthy Food For Busy Families

We work too hard, too many hours, do not take few enough days off, rarely get vacation time, and come home to a house full of chaos. Is it any wonder why many families bring home fast food many nights and are cooking dinners with processed foods out of boxes other nights? After a long day at work, the last thing most people have energy for is spending hours in the kitchen cooking a meal from scratch. What seems like a short cut, processed or fast food, may be anything but a short cut. Our reliance on high calorie, high sodium, and greasy junk food has drastically increased obesity, increased the threat of heart disease and cancer, and has made us forget what real food tastes like. This is especially dangerous for toddlers and other children. It will teach them that they “do not like” vegetables and may lead to unhealthy choices throughout their lives.

It may seem like too much work, to cook with natural ingredients but really it is all about taking small steps. The first is rather simple, eat at home. Just pick a few nights per week and make dinner at home rather than at a restaurant. Start simple. For each meal think of a lean mean, a healthy starch, and some vegetables. Avoid processed foods on these nights and whenever possible try not to take any short cuts. Remember, this is about teaching your children to learn to enjoy eating healthy in addition to any benefit for yourself.

One routine may be to plan to use healthy lean proteins such as beans and nuts and combine them with whole wheat pasta, brown rice, and sweet potatoes for your starch. Then just look for simple ideas and see what vegetables are available at stores, markets, or local farm stands that week. The first night could be primavera with whatever vegetables you can find. Rather than using a high calorie cream sauce, try cooking the veggies in olive oil and stock. The next night could be a vegetarian chili. All three of those could be made throughout the year, be changed for whatever veggies are in season, do not require any complicated cooking methods and require very little energy on your part.

For the primavera, just cook the pasta according to the instructions on the box. Also keep in mind that making homemade pasta, even wheat pasta, is very easy and may be worth researching. Pick any vegetables that are in season and that you are trying to introduce your child to. One good combination may be broccoli, peas and tomatoes. Cut the broccoli into small florets and cook it in olive oil until it starts to get a little soft. Add in some stock and maybe some seasoning. Right before you serve, mix in some peas and some cherry tomatoes cut in half.

The chili is like any other chili only with no beef or other meat in it. Be sure to add in plenty of onions, tomatoes, bell peppers, or any other vegetables that sounds good. The idea is to get your children to eat natural vegetables.

As time progresses focus more on natural and homemade food. Try and get your children to eat more raw fruits and vegetables and sneak as many as possible into meals. Use them for snacks and desert. What seemed impossible once will become easy and routine with practice.