5 Ways To Manage Sugar Cravings

sugar and strawberry

Sugar; we love it, we crave it, we need it. Well, sort-of. Probably some of your happiest memories of your life revolve around sugar, such as weddings, birthdays, holidays, and graduations. Its important to manage sugar cravings and there are many ways to do so.

This may be the reason most of us have a complicated relationship with sugar. Because on one hand, we know that too much of it isn’t super great for us, and usually leads to eating or drinking too much of it. But at the same time, we want to keep a healthy balance in all things and understand that cutting it out completely is usually a short-lived endeavor.

So what can you do to mend this complicated relationship between you and sugar?

Here are five ways to have a healthier relationship with sugar, so you have that balance you need to maintain your body’s health.

Understanding need versus want

 

Humans, in general, have an interesting relationship with sugar. A study by MIT found that sugar activates a completely different part of the brain than normal, healthy eating, so that means that your body doesn’t actually need sugar, it usually just wants it.

Sugars produce this need and want for it, but in reality, those are just signals coming from our brain that are similar to or may even be an addiction.

Now addiction is a pretty serious word and doesn’t necessarily mean that everyone is addicted to sugar, but it does mean we need to train ourselves and our brains to understand that although we may really, really want something sugary we need to ask ourselves if we really need it.

Stick to the real stuff

 

Whether or not you decide to eat something sugary when you have a hankering for it, it is best to stick to actual sugar instead of artificial sweeteners when you want to partake of it.

Most research has found that artificial sweeteners can actually lead to some cancers, making an attempt to replace something not so bad with something much worse.

Sugar producers create sugar from sugar cane or sugar beets, and after they are processed we get the table sugar that we normally eat or that is contained in most foods. These are the ones that are best to stick to rather than the artificial stuff.

Take a big drink of water

 

A huge part of understanding our relationship with sugar and how we can keep that relationship as healthy as possible is to understand our body and its needs.

So many times when we think we need food and something sugary we are most likely in need of water and hydration instead.

When it seems you have a sugar craving that just won’t kick, instead of indulging in it right away try drinking a large glass of water. If after about 15 minutes or so you still want something a little sweet go right ahead, but most will find the craving will actually dissipate.

Make sure you are getting sleep

 

According to the American Academy of Sleep Medicine, getting enough sleep and rest can greatly help your ‘need’ to have sugar.

Studies show that when you sleep enough you are less likely to reach for something sugary and more likely to have a better balanced relationship with sugar.

Also, something that is not good to do and can affect your relationship with sugar is using it to disrupt your sleep schedule, such as trying to stay awake by drinking caffeine or energy drinks that contain a lot of sugar.

Know you are human

 

Just like everyone else, you are human which means sometimes you will do great with balancing your sugar intake and sometimes not so much.

5 Reasons Plant-based Milk Is Healthy For You

plant-based milk

Milk is one of those things we have heard for most of our lives is necessary to make bones strong.

We have heard that it is a great form of calcium, and for most, it’s tasty to drink too.

The downside of good, old-fashioned cow’s milk, however, is there are many who are allergic or can’t process it, plus it tends to be high in sugar and fat.

Nowadays many people have turned to drinking plant-based milk such as soy milk and almond milk as an alternative.

But are these plant-based milks any better for you?

The answer is yes, and here are five reasons plant-based milk are super healthy for you.  

 

  • You can make it yourself

 

Nowadays there can be many added chemicals and preservatives in our foods and drinks, even ones that are so-called “natural” or “organic”.

The nice thing about plant-based milk, especially soy milk and almond milk, is that you can easily make it at home, that way you know exactly what goes into it.

As long as your soybean storage and almond storage is good, and you know how to properly prepare and store the milk once you’ve made it, you have organic, fresh, and tasty plant-based milk at your fingertips.

 

  • Contains many beneficial vitamins and minerals

 

For example, soy milk derives from soybeans, is plant-based so it is low in cholesterol and low in saturated fats. Soybeans and soy milk are also a great source of potassium, calcium, and protein.

Almond milk has many of the same nutritious benefits and is also high in vitamin E and Thiamin.

Although cows milk also contains a lot of these same vitamins, its high-fat content and sugar content makes it not as nutritious in the end.

 

  • Most are low in calories

 

From rice milk to coconut milk and from almond milk to soy milk, most plant-based kinds of milk are pretty low in calories.

In fact, if you did a side-by-side comparison, it would astound you how many more calories are in cow’s milk versus most plant milk.

So plant-based milk are awesome for all the taste and nutritious content without the added calories and sugars.  

 

  • Plant based milk have no dairy

 

According to the Genetics Home Reference, over 65% of the human population has a reduced ability to process lactose after infancy. In fact, in many Asian countries, over 90% of the population is lactose intolerant.

Luckily, with plant-based milk, this is not a problem, as they are all dairy free.

So whether you are like many of the basic population and are unable to process lactose, which is dairy sugar, or are Vegan and choose not to participate in wanting or drinking dairy products, plant-based milk is the milk for you.  

 

  • They are very good for your heart

 

Heart-health is something that everyone should be thinking about, and luckily plant-based milk is a great place to start when it comes to taking care of your heart.

According to Medical News Today, because plant milk such as almond milk is high in vitamin E and contains healthy fats, regular consumption of it can reduce the risk of heart disease.

This is because many nuts contain vitamin E, which is responsible for lowering cholesterol, which is a huge factor for heart disease.

Nothing is easier than drinking your way to a healthier heart.

10 reasons potatoes are actually super healthy for you

potatoes

Although potatoes seem to be a controversial vegetable, they are in fact a superfood that could benefit your health greatly.

“Po-ta-to, mash em’, boil em, put em’ in a stew.” Samwise Gamgee wasn’t lying when he said there are many ways to prepare and enjoy a potato. But their versatility does not end there.

From French fries to chips, people sometimes think that there is no such thing as healthy potatoes, but in reality, there are so many reasons why they are really good for you.

From their edible skin to their soft and tasty inside, every part of this food has something to offer and to keep you healthy and strong.

Here are 10 reasons why potatoes are actually super healthy for you.

 

  • They are a great source of vitamin C.

 

In fact, according to encyclopedia.com, one potato can provide almost 50 percent of your recommended daily intake of vitamin C. It’s important to note that much of that is contained in the skin.

 

  • They are completely fat-free.

 

The potato is like most vegetables in the fact that when eaten alone it is completely fat-free, and the body actually burns calories when it is eaten. It is only when additives like butter and salt are added that it becomes as unhealthy as we perceive it to be.

 

  • They are very low in calories.

 

Most diets nowadays call for foods that are low-calorie, and a potato can definitely be included among them. A large, plain potato is only about 100 calories.

 

  • They are known to help in healing.

 

In the Incan empire, potatoes were used not only as a source of food but as a way to heal certain ailments.  Nowadays they are a common food to eat for those with sensitive stomachs or if you have a stomach ache.

 

  • They are a wallet-friendly healthy food.

 

Sometimes it can seem like a healthy diet can cost an arm and a leg, especially when it comes to branching out and trying different types of healthy fruits and veggies that might not be found at the common grocery store. But good, old, healthy potatoes are very affordable. In most places, a whole bag is only a couple dollars.

 

  • They can actually help prevent cancer.

 

Potatoes contain anthoxanthins, which are pigments that produce the white color and act as antioxidants, believed to have some cancer-preventing activity, according to encyclopedia.com. When un-fried, they are among the veggies that contain the highest levels of this antioxidant. Among bell peppers, carrots, and onions, potatoes have the greatest overall antioxidant levels, and only broccoli is higher.

 

  • They are gluten free.

 

Attention to all who are gluten-intolerant; they are gluten-free! A nice, healthy potato will always be a great food to try out if you are ever in a bind and need to eat something you know will be OK.

 

  • They keep you fuller, longer.

 

One of the reasons they are so healthy is that they can keep you from filling up on not-so-good for you foods because they can keep you fuller for longer, according to Journal of the American College of Nutrition.

 

  • They are good for the gut.

 

Potatoes not only taste good in your stomach, but they are healthy for it as well. According to the World Journal of Gastroenterology, the digested potato has butyrate which is a molecule that can help to keep your colon healthy by creating a good lining in the intestines as well as keeping toxins out of the bloodstream.  

 

  • They contain other super healthy minerals.

 

Healthy potatoes contain potassium, magnesium, copper, calcium, phosphorus, zinc and iron, all minerals that are super important in order for the body to function properly.

So the next time someone tries to tell you that this type of food isn’t that great for you, just remember these ten reasons.

Then you can tell them healthy potatoes are the vegetable you never want to give up.

Low Sugar Snacks To Pack On The Go

healthy food

When you’re on the go a lot, whether you travel for work, run errands, or are chasing after kids all day, you burn a lot of energy and often need to replenish this with food. Many of us take the convenient route of fast food or sugary snacks at convenience stores, and often times the energy we cling to is in the form of a caffeinated (and probably sugar-filled) beverage.

You Deserve Better

If you want your body to retain the energy that you put into it, then you need to fill it with good energy. Washington Periodontics, a periodontist in Fairfax, VA, helped us put together this list of low sugar snacks that you can grab or prep for when you’re on the go.

Snacks That You Can Prep

Sometimes, all it takes is a few minutes of preparation on a Sunday night to have healthy snacks ready for the entire week. Here are some great snack ideas that you can prep during the weekend.

Celery and Cheese – Buy celery in stalks, wash it, and slice it up into manageable snack sizes. Get a brick of your favorite cheese and cube it up. Place into snack-size food storage containers or into Ziploc bags.

Veggies and Hummus – Slice up some of your favorite veggies – carrots, peppers, cucumbers, celery. Pack them up with a small container of your favorite hummus (make your own so you know exactly what is going into it, or buy a kind you are familiar with for convenience).

Trail Mix – Make your own trail mix with a variety of nuts, like pistachios, peanuts, cashews, and almonds. You can add sunflower seeds, raisins, and semi-sweet chocolate chips for more variety. The protein in this snack is great to keep you up and running all day.

Cucumber Sandwiches – Peel your cucumbers, cut them in half lengthwise, and scoop out the seeds. Fill with your favorite deli meat – turkey is a good lean meat with great protein – and add light mayo or cream cheese for a little more flavor.

Finger Salad – These are just what they sound like – salad that you eat with your fingers! Pack a small snack size container with all of your favorite chopped veggies – broccoli, peppers, onions, tomatoes, carrots, cucumbers. Add seasonings like oregano, salt, or garlic powder to add some more flavor.

Hard-boiled Eggs – Hard boil a carton of eggs at the beginning of the week. Peel a couple the night before you plan to eat them, salt them, and place them in a food storage container. Give yourself a great protein boost and a yummy snack all in one.

These are all great options for snacks that you can prep in your home. But what happens if you forget to prep snacks? There are still healthy options for you.

Snacks That You Can Buy

Healthy options exist everywhere, it’s just a matter of overcoming the initial temptation to get that chocolate bar or muffin. Here are some healthy snacks that you can find in most convenience stores and grocery stores.

  • Cheese sticks
  • Yogurt
  • Almonds
  • Peanuts
  • Pistachios
  • Sweet potato chips
  • Pretzel and hummus snacks
  • Cheese, meat and fruit packs
  • Fresh fruit cups
  • Apple sauce
  • Babybel cheese wheels
  • Luna bar
  • KIND bars

There are many more than just the few that we’ve listed. You just need to know what you’re looking for and you’ll find it. Convenience stores often have a small refrigerated section with string cheese, yogurt, and fresh fruit. Most of the healthy options will be close by.

5 Foods You Should Eat Every Day

spinach

I hope you’re all still doing great on your New Year’s resolutions. And if not, that’s alright, just continue back up again and push forward. It’s hard to implement new habits into our lives, especially when it involves diet and exercise. Maybe we can help you out a little on the diet front.

Dallas Rindfleisch, a family doctor who offers coolsculpting in Idaho Falls, knows just how important it is to eat good foods, so he helped us put together this list of superfoods that you should be eating every day!

1. Black Beans

Black beans are a great source of protein, and you should be eating them often. With iron, calcium, magnesium, zinc and phosphorus, black beans can be a great contributor to strong bones. Black beans are also low in sodium, making it a good option to help reduce blood pressure.

How to eat:

Try adding rinsed black beans to your salads. They are also great in most Mexican dishes – enchiladas, tacos, burritos. You can also try making black bean brownies. All you need is a box of brownie mix and a can of black beans. Mix them together and bake according to the box instructions.

2. Spinach

Spinach is the superfood we all know about. But it’s also green and not always pleasant for many people. Spinach is rich in omega-3 fatty acids, which can help reduce the risk of heart disease and osteoporosis. If you don’t like spinach, good replacements include kale, bok choy, and romaine lettuce.

How to eat:

There are tons of ways you can incorporate spinach into your diet – even if you don’t like the taste. Add a handful of spinach to your smoothies (apple juice drowns the flavor of the spinach out well). Add it into an omelet or scrambled eggs. Eat it in a salad. You can even blend it up and add it to sauces for meals that you make.

3. Yogurt

Were you ever told to eat yogurt as a child when you were taking antibiotics for a bad cold? That’s because yogurt is loaded with probiotics, replenishing the good bacteria that you need for your body to function properly. It’s also a good source of calcium. Greek yogurt even gives you a little boost of protein.

How to eat:

Add yogurt to smoothies or top it with berries and granola for a yummy breakfast. Yogurt also makes a great dip for fruit like melons, apples, pineapple, and berries.

4. Walnuts

Walnuts are another great source of omega-3s and protein. They also make a great post-workout recovery snack. All you need is a serving a day – that’s about seven nuts.

How to eat:

Eat them plain or make a fun little trail mix snack by adding peanuts, dried fruit, and chocolate chips. You can also add them to salads.

5. Tomatoes

Because red tomatoes have a rich source of lycopene, an antioxidant, they can help decrease the risk of different cancers and coronary artery disease. A glass of tomato juice or about eight cherry tomatoes will give you all the lycopene you need for one day.

How to eat:

Make your own soup or pasta or pizza sauce with canned or fresh tomatoes. Add tomato juice to smoothies. Use cherry tomatoes in your salad, or eat them as a snack on their own.

Inspired Diet Crazes That Are Worth A Try

salad

It’s around about now that we think about our weight once more. Coming to the end of the summer where we will have focused so much time trying to look our best, then perhaps overindulging on holidays. However, winter is the time where people tend to indulge in comfort food and not being as active as they once were. But, it doesn’t mean that you can keep your focus on your weight and try and maintain a healthy glow during the colder months. With that in mind, here are a few different diet crazes that are worth a shot. Even in winter.

 

The juicing detox

 

A juicing detox often lasts anything from three to ten days. It’s a great way to get yourself back on track. Often people tend to try these out when they come back from holiday or after a period of overindulging in food. They tend to involve you drinking nothing but made up juices for this period. Allowing your body to thoroughly detox itself of all the bad toxins. It also encourages your body to use up any fatty deposits that have been stored, causing that extra weight gain. Once you have detoxed, it’s something you can keep up by making yourself one each morning. There are plenty of juicers to choose from, but as Juicer Cruiser points out there are certain ones to consider.

 

Taking herbal supplements

 

Herbal supplements like Raspberry Ketones has been mentioned a lot in the media of late. Offering people the chance to burn any excess fat quickly and safely when combined with a healthy balanced diet and good exercise regime. Some big celebrities have endorsed herbal supplements and show off amazing results. It’s worth remembering that you need to maintain a good diet to keep the weight off.

 

The 5:2 diet

 

Another craze to sweep the media is the 5:2 diet. For two days you have something called a fasting day. Where you only consume up to 500 calories a day. For the other five days, you would eat normally. These two days are designed to help reduce the buildup of fatty deposits stored within your body. The one thing to remember about this diet is that although it offers great results, you need to consider how you will sustain it.

 

Calorie counting

 

Counting calories is an old fashioned method of dieting but once that still sticks around today. With famous regimes like weight watchers or slimming world following the basic principles. Averaging 1500 calories a day for a woman and 2000 calories for a man. Helping you to lose on average a pound a week is one of the safest ways to lose weight.

 

Clean eating

 

Finally, some health enthusiasts will say that it’s all about your body image and not how much you weigh. Eating clean and lean is one of the best ways to maintain a healthy body appearance while also feeling amazing on the side out. Combining this kind of diet with regular exercise can provide great results that are sustainable. Eating clean is more about a lifestyle change than a diet.

Reduce Pain Without Medication – Here’s How

accupuncture

You might be in pain for a number of reasons. Perhaps you’re suffering from a headache, or you’ve injured yourself. Maybe you’re even somebody who suffers with chronic pain. Whatever the cause of your pain, you’ll be pleased to know that you can reduce it without any form of medication! It’s always better to try the natural route before going for medication. Medication can not only cause more harm than good, it can also be expensive. If you’d like to reduce your pain without medication, read on…

 

Drink Plenty Of Water

 

Let’s say you have a headache. Before you reach for the paracetamol, you should down a few glasses of water. Headaches and migraines can be caused by dehydration, so make sure you drink water before anything else. It can also help to reduce pain in other areas. It’s a good idea to drink water regularly rather than simply waiting for a headache to arise. If you stay hydrated on a regular basis, you’ll experience less pain.

 

Exercise

 

Exercise is a great form of natural pain relief. The earlier you start exercising, the more you’ll see the benefits in the your health, the way you feel and the way you look. It releases endorphins, which make us happier too! If you have a bad back or something to that effect, you may think that exercise will only make it worse. However, exercise can actually strengthen the area and lessen the pain. It takes more effort than popping a pill, but it’s so much better for you and much more enriching!

 

Meditate And Take Deep Breaths

 

Meditation helps us to take some time to ourselves. It encourages us to clear our minds and really breathe deeply. It can reduce stress, improve focus, and reduce pain. It can take some time to get used to meditating. You will usually find thoughts attacking you at all angles at first, but you should persevere. Even if you do this for 5 minutes a day, it should make a huge difference to your lifestyle and the way you feel.

 

Reduce Sources Of Stress In Your Life

 

Stress can make pain feel worse to us, and cause all kinds of other problems. When you reduce the sources of stress in your life, you’ll notice a big difference to how you feel. Eliminate negativity. Take time for yourself, make sure you relax and even pamper yourself. If one source of stress in your life is dealing with pain from an injury that wasn’t your fault, finding a suitable injury lawyer could help to eliminate stress.

 

Alternative Therapies

 

Alternative therapies include things like massage, aromatherapy, acupuncture, and cupping. These therapies can help us to relax and release stress, while helping with a variety of other symptoms. Spending your money on alternative therapies is a much better way of reducing pain, rather than spending on medication.

 

Natural Supplements And Remedies

 

Why not try natural supplements and remedies? Herbal remedies and teas are thought to be very effective in reducing pain!

Experiments with the ‘placebo effect’ often prove that medication does nothing to help reduce pain. Try these methods instead!

Making your Muscles Grow: Selecting the Right Foods

muscle

For anyone who is trying to build muscles, it is important that you design a diet that will best suit your needs and which will enable you to work on building muscle mass. It is important that you eat the right type of food; otherwise, you might introduce too many fats that your system cannot handle.

Moreover, keeping to a healthy and well-balanced diet is crucial because it will enable your body to function properly without you jeopardizing your workout session or your health.

A healthy meal

In order to start your day right, and to introduce necessary proteins into your body, it is a good idea to eat eggs. However, be careful with how much you eat as it can influence your cholesterol levels significantly. Overall, eggs are the perfect meal if you are planning on improving your muscle mass; and it will help out with your workout session.

Muscels Growing FoodHealthy snacks

If  you want to grab a snack that will also help you out with the necessary intake of fats, protein, and fibers, then reach for nuts. They are a good source of calories without having to suffer from fats forming on troublesome areas around the body.

Be vary of what you eat

Everyone  likes a nice juicy slice of steak, but sometimes you have to think about whether what you are eating is healthy or not. There are plenty of unhealthy meats which should be avoided if you are focusing on building up your muscles. Moreover, make sure that you get your meat from trusted sources and that it is tested and has all the necessary grades to be qualified as healthy.

A unique dish

Make lentils your number one food source when building muscles; not only are they extremely healthy, they are great for when you need an added bonus to really boost mass building. Lentils are good to be stored for a longer period of time and they are easy to make as either a dish on its own or as an enhancer to salads or other main dishes.

Something is fishy

The best fish you can have for building mass is to choose salmon; not only does it contain a lot of healthy fats that are needed in your body, but it also has a lot of protein that is helpful when you are trying to gain muscles. Furthermore, fish is generally considered as a healthy way of living, and it is advisable that you introduce fish into your diet.

Go for cottage cheese

As weird as it may sound, cottage cheese is one of the top ranking foods for building muscles among bodybuilders. And for a good reason too, it packs a lot of much-needed proteins in small amounts of calories; which means that you can eat a lot without having to worry about gaining weight.

A little help on the side

Sometimes a healthy and proportionate diet is just not enough to gain the desired muscle mass, and for those who are struggling, there is always a chance to use supplements to make their diets more fulfilled and more complete. However, you should be aware that these food additives are only meant to help out and to be used as a shortcut or as a mean to gain muscles quickly without having to work for it.

On the other hand, you should always consider a chat with your dietitian if you are planning on taking any forms of food additives to make sure that you are going to harm your body.

Muscels Food

Eat, workout, sleep, repeat

Remember that a good night’s sleep is required for your body to grow, and it will also help with faster and better recuperation. But the most important ingredient in building muscle mass is patience. If you expect to see muscles quickly, then you should give up immediately. It will take some time for your body to process everything and to form muscles.

Moreover, a good diet and a good exercise plan is needed in order to make the muscles happen, and unless you have a strong will, and unless you are dedicated there is not much to be expected as a result otherwise.

Healthy Menu List for a Child’s Birthday

There are two schools when it comes to the food at children’s parties. There are those people who believe that the kids do not really care what they are eating, as long as they are having fun and as long as they are provided with enough sugar to keep them running. There are also people who think that it is important to think about the menu for the kids’ birthday and that it is also a good idea to think about how healthy the foods will be. We will take both of these into consideration and provide you with a few ideas for the kids’ birthday menu.

Pizza

It does not matter if you are going the healthy way or not with the menu for your children’s birthday, you can never go wrong with pizza. All kids love pizza. It is one of those eternal truths. If you serve children pizza, they will go berserk. It is just true. If you want to experiment a bit, you can set up a make your own pizza station where kids can create their own pizzas. If you want to go healthy, there are always pizzas that can be teaming with healthy ingredients. It is the perfect birthday food.

Hamburgers

Hamburgers are perfect for children who are older than 7, 8. You cannot really give hamburgers to a crowd of 5-year olds and expect them not to make a mess. For kids that are a bit older, homemade burgers are one of the best things that can happen to them. The great thing here is that you can control what goes into the burgers. Go with organic free-range meat, whole wheat buns, fresh lettuce and tomatoes, etc. You will have perfectly healthy burgers that the kids will go crazy for.

Fruit and vegetables

There is some doubt as to how popular these menu items will be at a children’s birthday, but you can always give it a go. Fruit salads (with or without added sweet stuff like ice-cream and cream) are always a hit while you will need to work a bit harder for veggies. It is most likely to have some success with cutting up raw veggies and partnering them with dips that the children will love – such as peanut butter or some homemade healthy alternatives. It is worth a try.

Something sweet

When we say something sweet, we mean a lot of sweet. Kids’ birthday parties are supposed to be about having fun and enjoying themselves and sugar is a part of it, no matter how you cut it. Plus, you do not want to be a jerk and have one of those candy-free birthday parties. Make sure that you have quality candy on offer and that you have plenty of it. Don’t go improvising with the cake. Make it sweet and delicious.

Something to drink

If you want to make your kids’ birthday party healthy or at least healthier, the best way to do it is with drinks. Get rid of the sodas and go for natural juices and other alternatives such as iced tea. Natural fruit juices are super tasty and delicious and kids will love them.

Five Heart Healthy Meals Any Truck Driver Can Make On The Go

If you drive a truck, especially for extended periods of time, like everyone else you are guaranteed to get hungry. There are times when you just prefer something healthy as opposed to the ordinary fast food that seems to populate every area of the globe.

You may argue that due to the nature of your job, you do not have the time to prepare meals. It does not have to be this way. You do not have to sacrifice your health and suffer the effects of the fast food grease on your heart.

The below article will demonstrate to you five, easy to prepare, heart healthy meals any truck driver on the go can make.

Fruit Salad
With this one you definitely cannot go wrong, and a large dish would be even more perfect. For this meal, you can get fruits of different kinds, wash them, and then make as many slices as you need. This is guaranteed to give you a healthy start to your day and is perfect for the morning, afternoon and night time. Fruits are rich in vitamins and minerals and are just what the doctor ordered. Be sure however not to consume pineapple on an empty stomach so you can choose to have that separately if you have a preference for that particular fruit. You can then top that off with a bottle of water. Your body and by extension your heart will thank you for it.

Vegetable Based Salad
A Caesar salad is another perfect choice to make.  To prepare this meal, simply get a dish and place the washed and vegetables cut into small pieces. This includes your carrots, cabbage, lettuce, tomatoes, and if you want you can also add some cranberries to the mix.

If you would like to add meat, you can use grilled chicken to make a chicken Caesar salad. For a different option, you may want to use grilled fish fillets instead. The good thing is that you can choose a combination of meats to use on different days, just make sure it is lean meat.

Sandwiches
These can include your grilled chicken sandwich, fish sandwich or simply an egg sandwich. Be very sparing on the mayonnaise however and be sure to add some lettuce and tomatoes to the concoction. Not only will it be delicious and extremely quick to prepare but will also be very healthy to consume. For this, you can choose to use whole wheat as opposed to white bread.

Whole Wheat Rice and Chicken or Fish Meal
For this, you will need to of course steam the whole wheat rice and prepare the chicken to perfection. You can choose grilled chicken or roasted chicken done to perfection. You will be guaranteed to lick your fingers when you are finished eating. If you are worried that your food will get cold, you can always warm it up at the truck stop using a microwave. Another option besides the chicken is fish. Fish is very rich in nutrients and will benefit you in many ways so you can choose to grill your fish or just simply do a baked fish option. Whatever you do, be careful not to fry it as too much fat is not good for you and will defeat the purpose of it being a heart healthy meal.

As a side, you can choose to eat some nuts and or also fruits. Be sure to drink lots of water with your meals and as much as is possible avoid drinks that are high in sugar content. So be sure to check the labels carefully. Also, be careful not to leave vegetables out of a meal of this nature. Tomatoes are a staple, and so are your carrots, cabbages, and lettuce, so go ahead and put your best cooking skills forward. This is one meal you definitely cannot go wrong with using.

Soup
A healthy dose of soup is just what the doctor ordered. The good thing about soups is that they do not take long to prepare, and you can add whatever you choose to the broth. Different types of soup you can make are chicken soup, red pea soup and among others, fish soup. These can be done to perfection and will be good for you on every level.

Even though you may always be on the go, and find yourself tempted to on the convenience of fast food, do your heart and health a favor by choosing from one of the above options. Choose wisely and prepare your best meal that suits your on the go lifestyle.