Tag: almond butter
The biggest complaint that I hear from those trying to eat properly is lack of time. I am too familiar with this problem. I first decided to start changing my eating habits when working as an associate teacher at a high stakes charter school. My day started at 7:30 AM, so I’d leave my place in a rush and skip out on breakfast. I couldn’t leave the school for lunch (first year teachers were put on lunch duty) so I either didn’t eat or ate whatever food was around—wheat-thins, high sugary/additive processed foods, etc. But once I started getting sick from all this food (which by the way, speaks to what we’re putting in our children’s bodies everyday, but that’s another post) I decided to start making eating healthy a priority. In doing so, I learned that the key to eating properly at work is to really utilize your workspace. Here’s how I did it:
Leave Food at Work
For breakfast, store some breakfast that can be made quickly. Keep a mix of gluten free rolled oats, chia seeds, flaxseeds, almonds, and cinnamon in the office. I eat the mixture with almond milk, but if you don’t have access to a refrigerator, you can cook the mixture with hot water. This can also be a great before-work breakfast; just throw the mix in a tupperware bowl with some almond milk to take with you on-the-go.
For lunch, keep avocados and flaxseed crackers/gluten-free bread at your office to make an on-the-go sandwich. If you have access to a fridge, add lettuce, tomatoes, olive oil and vinegar so you can throw together a salad in a few minutes.
Have Snacks on Hand
Even when I stocked the fridge while teaching, sometimes I didn’t even have time to run to the kitchen to put together my lunch. That’s how crazy the day would get! So you should keep emergency snacks on you at all times, especially if you have a job where your lunchtime hours are unpredictable.
Here are some of the snacks I like:
Lara bars–perfect if you have a little bit of a sweet tooth.
Almonds/individual packets of raw almond butter– extremely filling and provide an excellent source of good fats to keep you focused throughout your day!
Roasted soy nuts– good for energy and a complete source of protein.
Green Vibrance–super greens that can be mixed with water to make a green-juice type mix. It don’t taste too great, but gives you tons of nutrients and energy to keep you full and on-your-feet. It also provides a huge source of green vegetables in one serving!
Organic, Cage-Free, Hard Boiled Eggs–although I generally try to stay away from eggs, a hardboiled egg or two can replace a full meal for my non-vegan friends. Boil a bunch over the weekend so that you can throw some into your bag in the mornings.
Exercise Your Right to Take a Lunch Break
If you’re in New York, chances are that you have a boss who tries to make you work through your lunch break. Guess what–that is not legal (at least in NY). Many Unemployment Insurance judges have even held that employees quitting due to their bosses’ repeated failure to grant a 30 minute (uninterrupted) lunch break were entitled to unemployment benefits! Bottom line–always take your lunch break–it’s your right!
Prepare Smoothies—Before Work and At Work
Drinking smoothies is the best way to satisfy hunger with minimal effort. If you have a few minutes in the morning, throw some spinach, chard, banana, and mango with water in a blender and put it in a to-go cup before getting to work. If you don’t have time in the morning, invest in a portable blender –I got mine for only $15—and keep it at work so that you can make a two-minute smoothie once you get to the office or during a short break. This may seem a little strange, but it definitely pays off. Even the judge that I’m currently interning for in the S.D.N.Y keeps a magic bullet blender in his chambers!
Water, Water, Water
Sometimes when we’re busy, we forget the most important thing—WATER! You need to keep a huge water bottle with you all day. I have a friend who keeps a gallon of water in her classroom. Keep a large water bottle (at least one liter) with you at your desk (or in your classroom, postal bag, etc.) and make sure to drink at least half of it before lunch and the other half after lunch.
Eating on-the- go may be tough, but it’s not impossible. With preparation and dedication, you can find yourself eating healthy at work without interfering too much with your schedule. Happy eating!
Coffee–it is delicious, energizing, and gives you that warm feeling that helps you get up in the morning. But addiction doesn’t come without a price. Coffee leaves you dehydrated and can often come with a crash. In addition, it is taxing on the liver, highly acidic, and often made from pesticide-infused beans. However I, more than anyone, know how difficult it is to go without it. Up until a year ago, I was drinking at least two cups a day–which is something I had been doing since the age of fourteen. After my consumption had risen to about four cups, I decided it was time to stop. Here’s how I did it.
Drink Something Else in the Morning
Part of coffee’s appeal is the simple habit of drinking it. After drinking it every day, you get used to it, and can’t imagine a day without it. So why not replace it with a more natural and energizing drink? If you want something hot in the morning, try drinking a cup of rooibos tea or–if you’d prefer to slowly wean yourself off caffeine–a cup of black or green tea. If it’s the sweetness of coffee that appeals to you, try drinking a fruit smoothie (but make sure you make it yourself–Jamba juice does not count). You can also try several other bottled drinks –celebrity news personality Guiliana Rancic, drinks yerba mate and kombucha instead of coffee.
Keep Some Energizing Snacks on Hand
The best way to beat the 2:00 slump that makes you dive towards the coffee machine is to instead opt for snacks that give you energy. These are some snacks that will help you feel energized throughout your day:
Apples and almond butter: Apples give you just enough natural sugar to stimulate your brain, while almond butter helps to keep steady blood-sugar levels.
Dark leafy greens: Greens like kale, chard, and spinach are filled with vitamins, minerals, and fibers that will keep you full and energized. Have them either in a salad or in a green juice mixed with apple and ginger. Yum!
Walnuts: Walnuts are filled with omegas that help your brain to stay more alert. Eat about 10 as a 2:00 pick-me-up.
Avocados: Avocados have plenty of good fats that help you to feel full. You can eat them with crackers or scoop it out alone with a spoon!
Dark chocolate: Dark chocolate–when consumed in moderation–has various positive benefits. It can help reduce the effects of aging and is good for your heart. It has some caffeine though, so make sure you don’t eat more than one or two pieces. Always opt for brands that are dairy free and have organic/raw sugar.
Eat a Light Lunch
After a big lunch, you feel tired and sluggish. This is because your digestive system takes up the majority of your body’s energy, so the more you put it to work, the more tired you will feel. That sluggish feeling will tempt you towards the coffee machine! The best lunch is always a salad or a light wrap. Make sure you eat slowly and are conscious of not overstuffing yourself.
I know getting off coffee is not easy. But once you are completely weaned off, you will see amazing benefits in your health, energy-level, and skin. Good luck!
When the summertime hits, sometimes all I want is a sweet chocolatey milkshake. But there is no need for me to run to the next hormone-filled, mucus forming concoction available at the nearest diner or Starbucks. No, no. I’ve got something better. I call it the Feel-Good Coco Mocha because it tastes like a Java Chip Frappucino but has an extreme amount of feel-good nutrients that will leave you with a feeling of awesomeness instead of a sugar crash. Perfect for a post-workout or for when you just need a pick-me-up. I promise—you will be hooked!
1 cup of coconut water (if you want to make a larger portion, add regular water or almond milk as well)
2 tablespoons of chia seeds soaked for 10 minutes
1 heaping tablespoon of almond butter
1 heaping tablespoon of raw cacao/carob powder
1 pinch of vanilla extract
1 pinch of liquid stevia (optional, if you want a little more sweetness)
Throw it all in a blender and hit blend!
What’s Great About the Coco Mocha
Coconut water: Coconut water is extremely hydrating, and contains the electrolytes potassium and magnesium. Magnesium is extremely helpful for reducing stress and belly fat, whereas potassium is great for rehydration.
Chia Seeds: I know I talk about chia seeds all the time, but that’s because they are AMAZING. The tahamurara tribe drinks water with chia seeds to fuel up for 3 day, 50 mile runs (check out the book “Born to Run” if you want to learn more about them). The seeds absorb water, giving the smoothie a thicker texture and making it more filling.
Cacao: Cacao is a nutrient-rich superfood. Who would’ve though chocolate could be so good for you? Cacao also has magnesium, along with serotonin (which is often deficient in those suffering from depression). In addition, it has more cancer-fighting antioxidants than green tea, red wine, and goji berries combined!
Carob: Although not as nutrient dense as cacao, carob powder is a great source of calcium and has less caffeine and calories than cacao. Both forms of chocolate have excellent cancer-fighting properties.
Avocado and Almond Butter: Tons of fatty acids to keep you satisfied and to keep your skin glowing and radiant!
Not to mention, its absolutely DELICIOUS, if I do say so myself. Enjoy!