When my schedule gets too busy I have to think about what to eat ahead of time. A good preparation for hectic days at work or in life helps to create some balance and convenience by having healthy foods at hand. I usually cook a large quantity of rice or any other whole grains that I would like to eat later. I keep it in the fridge along with hard boiled eggs, avocados, vegetables, nuts, fruits, and, sardines. Add some herbs and spices to the mix and you can make a variety of meals quickly and without even having to turn on the stove!
Whole grains are an excellent source of nutrition as they contain essential enzymes; iron, dietary fiber, vitamin e, and the vitamin B complex. Because the body absorbs grain slowly, grains provide sustained and high quality energy which we all need to enjoy life. Brown rice can be added to soups, sautéed veggies, eaten alone, or in salads. The best time to eat grains is in the morning for their lasting energy. I take brown rice and simply reheat it with a little oil or water, nutritional yeast, bee pollen, and a dash of cinnamon. Nutritional yeast seasoning is a good source of the vitamin B complex (including vitamin B12). Eggs are a good breakfast option or a fast and easy lunch or dinner option too. Hard boiled eggs are a wonderful whole food snack when I feel like I need a protein boost. I combine eggs with greens, avocados, or other vegetables. Vegetables can be raw in the form of a salad or sautéed, baked, or grilled. Sardines are a nutritious, easy to prepare dish and rich in omega 3 fatty acids. I like a combination of sardines with vegetables, over bread, or on a sweet potato.
Cooking is therapeutic, sometimes I use sautéing vegetables as a form of meditation and relaxation to distract myself from a busy day. I light a candle before I start making a simple dinner. I enjoy washing, slicing, cutting, and dicing the veggies before tossing them into the pan with coconut oil, herbs, and spices. The aroma of herbs and a candle wafting through my apartment feels great. Making a salad can be relaxing and meditative as well.
When I am not in the mood to cook, I make small wraps or sushi rolls of brown rice and seaweed and a dash of soy sauce. Just a few will fill me up. A simple sandwich; toasted whole grain bread with a little bit of mayo or mustard and vegetables on top. I love making simple, quick meals using few ingredients. Only I know how I like my food to be prepared, to taste, and when I want to eat it. The most important thing is to enjoy every meal of the day and make a conscious effort to eat smaller portions and drink plenty of water (especially in this heat). Set aside one night a week for yourself and plan your schedule so there is always room for a short walk. It is all about how to make better food choices to improve your lifestyle at work and at home so that you can live a happy and healthy life.
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