How to eat healthy on the go | On Health

  • Friday, June 15, 2018 5:51pm
  • Opinion

In our busy lives it can be so very hard to make good choices when it comes to eating. We live in an environment of convenience and have everything at our fingertips including fast food. However, fast food while convenient may not be benefiting us long term for health. Since food has become boxed, bagged, condensed into cereals and rice cakes it is much easier to eat but hard to digest. The body does not recognize preservatives and additives as real food, and this wreaks havoc on our digestive tracts. Inside the digestive tract is an enteric nervous system, the absorption of our nutrients, and the creation of our mood neurotransmitters, so a healthy gut is essential for well being. I am going to share some ways to eat a healthy diet while being busy.

The first step to eating healthy on the go, is to stop eating out at least during the week. For some of you this may sound impossible, but I encourage you to entertain the idea of making your own meals. Meal planning calendars are a great inexpensive tool to plan out each meal for the week. Pick one hour during the week and go grocery shopping, getting exactly what you need. This will save you money, time, and stress revolving around food. Meal planning doesn’t need to be complicated, it could be something as simple as chicken and vegetables, or a recipe from a food blog.

The next tip for eating healthy is to not skip meals. Many people try to go a long time without eating, and then they overeat. When the blood sugar in the body gets too low the brain will signal it needs energy fast, and you will crave the nearest high calorie food (high sugar or high fat). When you do eat, try to pick food that is low on the glycemic index so the insulin levels do not spike. As the insulin level rises, it stores fat on the body. The lower the glycemic food the more stable the blood sugar.

Snacks should be full of protein and fiber, skip the sugar. Sugar spikes the blood sugar very high and then causes fatigue and irritability. Pick foods that contain protein and plant-based fats and fiber like raw nuts, avocado, olives, fish, and coconut. Most Americans get about 25% of their daily fiber intake, which could help with balanced blood sugar and proper digestion. Fiber is found in leafy greens, fruit with the skin on and most all vegetables and whole grains. Try almond butter on top of celery, hummus with bell peppers, or make your own trail mix with dark chocolate. If you are new to cooking, a pressure cooker or crockpot is an excellent way to save time and energy for meals.

I hope these tips are helpful for the busy person on the go who is still trying to live a healthy lifestyle!

Allison Apfelbaum is a primary care Naturopathic Doctor at Tree of Health Integrative Medicine in Woodinville, WA. To learn more go to www.treeofhealthmedicine.com or call 425-408-0040 to schedule an appointment.

More in Opinion

Coffee convo highlights opportunities for Reporter

Event provided genuine conversations aimed at improving the Reporter.

The importance of being counted | Windows and Mirrors

The 2020 Census is coming and that can greatly affect everything from government representation and federal funding.

Governor’s watch: timing is everything

Inslee, possible candidates eye 2020 race

Closing the margins | Windows and Mirrors

How a program at Mercer Island High School is helping students affect social change.

Legislature: History, investigations and new laws

The 2019 session of the Legislature included controversy, compromise, surprise, new law and more.

A graduation poem (with apologies to Dr. Seuss.) | On Faith

A column written by Greg Asimakoupoulos.

‘If I can do it, they can do it’ | Windows and Mirrors

Lori Matsukawa’s lasting legacy on Asian American journalists.

What I learned about life from Mr. Rogers | Column on Faith

A monthly column by a Mercer Island pastor.

Prom after parties and safety | Dear YFS column

Dear YFS answers community questions (submitted and posed).

Best Buddies include everyone | Windows and Mirrors

North Creek’s new club this year works to promote inclusion and helps students make friends and connections.

Building a community of belonging | Windows and Mirrors

LWTech is putting in the work to ensure employees feel welcomed on campus.

Holy Week is a living icon | On Faith

Icons serve as glimpses of greater purpose.