How To Eat Healthy On The Go

How To Eat Healthy On The Go

Anytime you travel it’s important to know how to eat healthy on the go.  Betsy, a registered Dietitian and busy food entrepreneur, is an expert at eating well and staying fit no matter what city she is in.  With a few quick tips you can become an expert, too!

The Holidays Are An Especially Tough Time For Healthy Eating On The Go

As the holidays roll around so do the wheels on the car. Whether you fly or drive, traveling during the holidays is most often a necessary evil. But however you travel, don’t leave your healthy eating habits at home!

As you pack your bags, take a moment to plan your snacks before you go. Gas stations, fast food restaurants and airports leave a lot to be desired if you are looking for something healthy, and they’re also expensive. Fatten up that wallet and slim down your waist by taking a few moments to plan those meals while you are on the go. Here are some traveling tips to keep you fit as you hit the road this season.

5 Tips For How To Eat Healthy On The Go

Tip #1: Snack Smart

Pack for that snack attack! Don’t let hunger drive you to a quick fix at the vending machine. Packing a healthy snack in advance will keep you from reaching for the bag of chips offered on the plane, the candy bar at the gas station or the donut at the coffee shop. Pack an apple, a bag of carrots and celery, or a healthy harvest trail mix for a quick snack on the go.

Tip #2: Smart Phone for Smart Meals

There are a dozen apps that take the guesswork out of eating healthy on the road. Download these three apps and plan the places to eat in the cities you visit.

Tip #3: Map your Meals

Just as you plan your route or schedule your flight, you should also map your meals. Don’t skip meals because you get off schedule. Would you miss a flight or skip a turn on the road on your way to your destination? Definitely not. The same schedule and plan of eating rules should apply. Stick to eating every 3-4 hours to make it to your health destination.

Tip #4: Fill up on Fluids

It is extremely easy to become dehydrated on the road, especially if you are flying. Carrying a water bottle may seem like a hassle, but staying hydrated will help with hunger and keep your body balanced and your skin looking good. It is easy to mistake hunger for dehydration, so drink up to stay slim.

Tip #5: Stop the Splurge

It is ok to treat yourself to something special when you travel. After all, you are on vacation! But don’t let the splurge spin you out of control. Find a balance when you treat yourself to the ice cream cone, Aunt Mary’s pecan pie or the extra helping at the buffet table. If you eat more than you should, move more or be mindful of your other food choices that day. Don’t practice the “what the heck” syndrome and give up on your health habits when traveling, then plan to get “back on track” when you return. You will be several steps ahead of the game if you practice portion control and stick to your plan when you are away.

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Healthy Snacks For Kids

Healthy Snacks For Kids

As a mom I know how important healthy snacks for kids are to having a great day. Families are always on the go, and kids often have to juggle schedules much like our work schedules.  After school activities are becoming more involved with longer hours.  Keeping kids’ energy at an optimal level to keep them going all day long can be tough when they are digging at the bottom of a bag of chips.  Empty carbs with empty energy will lead to a child running out of fuel and hunting for more sugar and carb-loaded snacks.

Keeping kids interested in their health can be a daunting task, but being prepared and one step ahead of the game will keep your kids on top of their game!  Making snacks at home can be as convenient as what you may pick up at the store.   Also it makes eating fun and involves kids in not only the snack selection but the preparation process too.

Here are some quick tips for planning healthy snacks for kids:

  1. Game Plan– Sit down with your child and come up with a snack list with which you both agree such as healthy fruit, veggie platter, smoothie, yogurt, etc. Then make a schedule for when the snack time comes into play.
  2. Make a Goal– Decide with your child when to prep the snacks together. At our house it happens every Sunday and we do it together as a team!
  3. Practice the Portion– Get those snack bags ready and prep and plan for the week ahead. We mark each of our bags for the day of the week that the snack is to be consumed.  This not only makes life easier but truly creates a “snack on the go” concept.
  4. Time Out– Don’t wear out their taste buds by lacking variety in their snacks. Variety is the key to keeping their interest in the food they eat.  Each month our family selects 4 new recipes to try, and we rotate them each week with some of our usual snacks.  It is fun to discover new recipes and keeps eating healthy fresh!

Energy Balls for Energized Kids

A favorite in our household, coconut lemon energy balls, are fun to make, easy to pack and keep the kids energized and full all day!  You can easily swap out ingredients for a whole new twist.  Try almonds, dried cherries and mini chocolate chips for a twist, or mix peanuts, oats, cinnamon and raisins to resemble an oatmeal cookie.  Make them big or small….don’t worry they will eat them all!

COCONUT LEMON ENERGY BALLS Recipe

  • 1½ cups raw cashews
  • 1 cup shredded coconut
  • Juice from 2 lemons
  • ¼ cup fresh lemon juice
  • ¼ cup honey (use rice syrup for vegan)
  • 2 tablespoons melted coconut oil
  • ¼ teaspoon ground turmeric
  • Optional: shredded coconut and poppy seeds, to garnish

INSTRUCTIONS

Add all the ingredients to your food processor and pulse until combined, scraping down the sides as needed. Transfer to a bowl, cover and refrigerate at least an hour until cold. Roll into 24 balls. Either sprinkle or roll the balls in shredded coconut or poppy seeds. Store in the fridge, covered, for up to 1 week.

 

Betsy is a registered Dietitian and the 2015 Florida Young Mother of the Year.

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Homemade Snacks That Satisfy

Homemade Snacks That Satisfy

Finding healthy snack ideas that excite my family at home does not have to be a chore.  Tasty snacks can be healthy too, and just a little creativity in the kitchen is all it takes to make delicious, nutritious!  Try avoiding those packaged and processed snack packs.  Although they may seem convenient, they are usually nutritionally empty.  Try filling up on healthy, wholesome foods such as apples, celery, carrots or other produce.  Our family loves to dip everything in Betsy’s Best for fiber and a nutrient-rich snack that keeps us coming back! Check out our recipes section of the site for healthy snack ideas from the Betsy’s Best kitchen – like this Homemade Sprouted Buckwheat Granola

From my kitchen to yours, have a healthy day!

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Homemade Snacks For Kids

Homemade Snacks For Kids

As a mom I know how families are always on the go, and kids often have to juggle schedules much like our work schedules.  After school activities are becoming more involved with longer hours.  Keeping kids’ energy at an optimal level to keep them going all day long can be tough when they are digging at the bottom of a bag of chips.  Empty carbs with empty energy will lead to a child running out of fuel and hunting for more sugar and carb-loaded snacks.

Keeping kids interested in their health can be a daunting task, but being prepared and one step ahead of the game will keep your kids on top of their game!  Making snacks at home can be as convenient as what you may pick up at the store.   Also it makes eating fun and involves kids in not only the snack selection but the preparation process too.

Here are some quick tips for planning your crafty homemade snacks for kids on the go!

  1. Game Plan– Sit down with your child and come up with a snack list with which you both agree such as healthy fruit, veggie platter, smoothie, yogurt, etc. Then make a schedule for when the snack time comes into play.
  2. Make a Goal– Decide with your child when to prep the snacks together. At our house it happens every Sunday and we do it together as a team!
  3. Practice the Portion– Get those snack bags ready and prep and plan for the week ahead. We mark each of our bags for the day of the week that the snack is to be consumed.  This not only makes life easier but truly creates a “snack on the go” concept.
  4. Time Out– Don’t wear out their taste buds by lacking variety in their snacks. Variety is the key to keeping their interest in the food they eat.  Each month our family selects 4 new recipes to try, and we rotate them each week with some of our usual snacks.  It is fun to discover new recipes and keeps eating healthy fresh!

Lemon Coconut Energy Balls for Energized Kids

A favorite in our household, coconut lemon energy balls, are fun to make, easy to pack and keep the kids energized and full all day!  You can easily swap out ingredients for a whole new twist.  Try almonds, dried cherries and mini chocolate chips for a twist, or mix peanuts, oats, cinnamon and raisins to resemble an oatmeal cookie.  Make them big or small….don’t worry they will eat them all!

Energy Bar INGREDIENTS:

  • 1½ cups raw cashews  Betsy's Best Lemon Squares with Toasted Coconut Cashew Butter
  • 1 cup shredded coconut
  • Juice from 2 lemons
  • ¼ cup fresh lemon juice
  • ¼ cup honey (use rice syrup for vegan)
  • 2 tablespoons melted coconut oil
  • ¼ teaspoon ground turmeric
  • Optional: shredded coconut and poppy seeds, to garnish

INSTRUCTIONS

Add all the ingredients to your food processor and pulse until combined, scraping down the sides as needed. Transfer to a bowl, cover and refrigerate at least an hour until cold. Roll into 24 balls. Either sprinkle or roll the balls in shredded coconut or poppy seeds. Store in the fridge, covered, for up to 1 week.

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