Food/Healthy Cooking

 

When you hear the word ‘Paleo,’ do you imagine a meat-headed, muscle-bound bodybuilder devouring turkey legs that more resemble baseball bats than drum sticks?

 

Does Paleo make you think of a carnivore’s delight, a wild game banquet that would make Henry VIII blush with envy?

Lots of people equate the Paleo Diet (short for ‘paleolithic’) with liberal meat consumption. While it might be true that some Paleo dieters do in fact eat an amount of meat that would earn the scorn of vegan PETA card-carrying members, Paleo dieters are at least conscious of the meat they consume.

True Paleo dieters avoid meat that has been raised in inhumane conditions, such as large-scale agricultural confined feedlots. Paleo dieters are aware that excess Omega-6 essential fatty acid consumption (and not enough Omega-3’s) leads to inflammation. Factory-farmed grain-fed meat, in addition to its detrimental effects on the environment and animal welfare, is high in Omega-6’s.

Many Paleo dieters engage in highly-demanding endurance physical activities, such as Boot Camp-type workouts. Consciously-raised meats and wild game help repair and rebuild microscopic muscle tears that occur as a result of stressful workouts.

But the true purpose of the Paleo Diet isn’t strictly to sculpt a “shredded” physique, where each muscle belly’s striations (the sculpted aesthetic of muscle tissue, e.g. “six-pack abs”) resemble ancient Greek statues of Olympic athletes.

The primary purpose of the Paleo Diet is to eat a low-glycemic (low-sugar) diet in order to avoid inflammation.

High-sugar and high-starch foods rapidly convert into sugar and thereby produce inflammation. The cells can only absorb so much sugar before becoming inflamed. The hormone that controls blood sugar levels so we don't pass out--insulin--pounds on cell walls doors’, demanding to dump off blood sugar into the cells, like a parent who can’t wait to drop off their kids at soccer practice so they can get back to watching TV on the couch.

Perhaps not a perfect physiological analogy but the point is inflammation manifests as bad things besides bloating: joint pain, sinus infections, asthma, weight gain, and even cancer, among other chronic conditions.

Some people believe that the archetype Paleo menu is too strict in its absolute avoidance of grains; low-starch grains consumed in moderation contain abundant and essential phytonutrients.

Strict Paleo dieters counter that adequate consumption of phytonutrients and the benefits derived from them may be obtained through eating copious amounts of vegetables.

Whether or not you choose to ‘abstain from grains’ (a clever domain name for a Paleo website, no?), the ultimate purpose of Paleo is to eat an anti-inflammatory diet. This would include a Mediterranean-style diet rich in monounsaturated oils (especially from olives) and vegetables (but minus the couscous). 

It would also include other healthy fats such as coconut oil and avocados and nuts. (Modern dairy and non-soaked legumes are mostly shunned because they may cause inflammatory conditions in certain people.)

Eating mostly low-starch vegetables, with a little grass-fed or wild fish and meats and healthy fats will reduce the risk of inflammation.

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This article was written by Judd Handler and originally appeared on the MiracleNoodle.com Blog. 

Sales of Greek yogurt are booming. Once a scant drop in the bucket, Greek yogurt now accounts for 35 percent of all yogurt sales. Traditional Greek yogurt is strained through a cloth or bag to remove whey, one of the main milk proteins, giving this style of yogurt a consistency between cheese and yogurt and maintaining its sour taste. 

Yogurt is widely regarded as a health food because it contains calcium and probiotics, which in the last few years have become a multi-billion dollar marketing buzz word. Greek yogurt sales have surged in conjunction with probiotics' popularity. Many brands, even mainstream brands prominently advertise their yogurts as being loaded with probiotics. 

But the truth is, yogurt is not the superfood it's fooled many of us into believing. Any flavor of yogurt other than plain has added sugars. Even little yogurt cups often contain 25 grams of sugar for just a few tablespoons. 

The other major reason yogurt is not a superior health food is that commercially, yogurt has been treated with the equivalent of a nuclear bomb. Yogurt comes from pasteurized milk. Pasteurization, once a God-send in the age pre-dating refrigeration, preventing bacteria-borne illnesses, destroys all living organisms in milk. 

Pasteurization does not distinguish between good and bad bacteria. In isolated, traditional societies, such as small Swiss Alp villages, yogurt is indeed a superfood, mostly because the yogurt comes from unpasteurized milk. Non-pasteurized, aka 'raw' milk, helps colonize the gut with good bacteria. 

Traditional socieities consumed fermented and unpasteurized foods like raw yogurt, cheeses, sauerkraut, kimchi, pickled this, pickled that and other foods that contain natural probiotics. 

Commercially-made yogurt, though it contains live cultures, is not as effective for health as natural probiotics. Despite the added cultures, yogurt from the supermarket is not as natural as unpasteurized. And for people that have compromised digestive tracts, the amount of probiotics in yogurt is insufficient. 

Native cultures lacked supplements, vitamin shops, Whole Foods and discount online vitamin wholesalers. So for these societies, daily consumption of fermented foods ensured strong digestive constitutions. 

Eating fermented foods is recommended for digestive health. Because of chronic modern stressors, including too much consumption of junk food, another recommendation for a healthy digestive tract is daily supplementation with a high count (at least 10 billion microorganisms per day) probiotic supplement. 

Ditch commercial yogurt. You're being fooled into thinking it's good for you.

 

Which person is healthier: the vegan or the bacon-cheeseburger devouring carnivore? How about a vegetarian or someone who eats no red meat but on occasion, just chicken and fish?

While some people might automatically assume the vegan or vegetarian is far healthier than a carnivore, the truth is, vegans and vegetarians can be quite unhealthy, even obese.

Consider that chips, crackers, cookies, cakes, soda and lots of other processed foods are often meat-free and some even animal-product free for zealous vegans.

Activity level also plays a major role in determining health. A vegan computer programmer who seldom exercises and sits at a desk for 12-plus hours a day, subsisting on bags of chips for sustenance, is probably far less healthier than a three-steaks-a-week bodybuilder.

Gluten-free diets are no different. Though the 11-figure gluten-free product industry would almost certainly seem to result in greater health across the board for those who have ditched modern wheat products, the fact is that many gluten-free products are about as healthy as meat-free processed snacks for vegans.

In other words, just because it says ‘gluten-free’ does not mean it’s healthy.

People who have ditched wheat flour for its blood-sugar raising after-effects may be surprised to learn that potato starch and rice flour both spike your blood sugar just as much as many sugary desserts. So before you merrily plop down on the couch watching your favorite TV show, eating gluten-free crackers, thinking you can enjoy them guilt-free, think again.

If you do need to have your gluten-free crackers and eat them, too, do combine them with a natural fat and protein to lower the blood sugar spike. Raw almond butter is an example.

Any processed food runs the risk of spiking your blood sugar and creating a release of insulin. Remember: if your cells are already saturated with sugar, the insulin will not be able to escort the sugar that was released into your bloodstream from the 20 gluten-free crackers you just ate; your cells can’t absorb more sugar, so the excess sugar gets stored as visceral fat around the abdomen. This is the most dangerous fat to put on the body.

So therein lies the gluten-intolerant’s dilemma: If most food products contain wheat, and now upon learning that many gluten-free alternatives could be no healthier, what should you do if you are sensitive to wheat or gluten?

The first rule of thumb is to simply use common dietary sense. Is a gluten-free brownie a health food? Is it more nutritious than steamed kale or broccoli? Of course not. Eat a diet rich in all-natural foods. Remember: if it didn’t come from the ground or a tree, or from something that didn’t walk, run, swim or fly, it’s not an all-natural food. Unfortunately for the gluten-free dessert enthusiast, gluten-free brownies do not grow in trees.

Also read food labels. Most starches, including the aforementioned potato and rice varieties, are digested very, very quickly, thus resulting in high sugar spikes.

Many gluten-free foods, in their processing to get rid of the gluten, replace wheat proteins with ingredients that are just as potentially belly bloating. So don't get duped by the gluten-free label from now on!

 

 

If you’re trying to lose those last stubborn 10 pounds, it might seem like sensible logic to avoid foods with a high fat content. One gram of fat equals 9 calories, unlike carbohydrates and protein, which both contain 4 calories per gram. One tablespoon of an avocado, half the average serving size of two tablespoons, contains 14 grams of fat … that’s 126 calories in just one tablespoon … aren’t avocados, then, bad for you if you’re trying to lose weight?

If one gram of fat has more than twice the calories as carbs and protein, it would make sense to avoid avocados and avocado oil, if you’re trying to lose weight, right?

Wrong.

Even though it might seem like avocados are packed with fat, over 70-75% of the fat in an avocado, and by extension, the ‘green gold’ avocado oil grown at Bella Vado grove, is heart-healthy, unrefined monounsaturated fat, which has clinically been proven to help with weight loss.

That’s right: eating the right types of fats like avocados, which are rich in monounsaturated fats, as well as heart-healthy Omega-3’s (a polyunsaturated fat; avocados have a bit of this, too) can help you lose weight, according to several studies (including this one).

You Gotta Eat ... Help Stay Full So You Don’t Binge Later by Cooking with Avocado Oil

If the nutrition mathematics at the beginning of this blog still scares you off ... the fact that one-fifth an avocado is packed with over 100 calories, look at it this way. In order to function properly throughout the day, without suffering energy crashes, you need to eat regularly. That means three meals a day. (If you can’t stomach solid foods at breakfast, do a healthy veggie/fruit drink with a splash of avocado oil for your healthy natural fat intake).

Also eat natural fats like avocados or avocado oil at every meal.

It’s a good thing natural fats like avocado oil are calorie-dense. If you restrict fat from your diet, the chances of you becoming hungry--and irritable--eventually sometime during the day (usually nighttime) will be quite high. And if you’re fat-phobic, guess what you’ll likely replace fat with in your diet: carbs.

Carbs aren’t necessarily bad. Just like all fats aren’t created equally, of course, the same is true of carbs. The problem is that most people who skimp out on fat and eat more carbs usually opt for carbs that quickly convert into sugar: refined breads, pastries, noodles and potatoes.

The fat in avocados and avocado oil will help you feel full longer so you won’t be ravenously hungry later.

Avocado Oil Helps You Burn More Calories

Oleic and linoleic acid are two types of monounsaturated fat plentifully found in avocado oil. In addition to promoting weight loss, these fats are heart-healthy (something we’ve covered on this blog [link]) and help regulate cholesterol levels.

Something else that monounsaturated fats do: they help raise your basal metabolic heart rate (BMR), which is a measure of how many calories your body is burning doing nothing on the couch, or sleeping. Functions like a heart beating, burns calories, and the higher your BMR rate, the more calories you’ll burn.

Does that mean you can sit on your couch all day eating chips cooked in our green gold avocado oil, thereby producing a heart-healthier chip?

Of course not, but take comfort in the fact, that delicious avocado and avocado oil can be part of your weight loss program.

I

Have you heard about the latest study from Harvard that links eating lots of pasta to depression?

In case you didn't hear about it, the research was published in the journal, ‘Brain, Behavior and Immunity,’ and tracked over 40,000 women over the course of a dozen years, and concluded that a diet high in carbs such as pasta can lead to a diagnosis of depression.

This study, so-called “The Nurse’s Study,” analyzed the women, all 50-77 years old, and none in the group had depression at the study’s onset. The study concluded that those women who ate lots of pasta (as well as processed red meat, sodas, and other unhealthy foods) were, on average, about 35% more likely to have been clinically diagnosed with depression.

The study might be shocking to some. After all, isn't pasta, one of the most popular comfort foods, essentially acting as an upper? Many regular pasta eaters feel euphoric after eating, so how could the research conclude that frequent pasta eaters were more likely to develop signs of depression?

Noodles, pasta and other products containing modern wheat have the same addiction properties as opiates. Just like drugs and alcohol, we feel happy within a short time after eating pasta, but those good vibes may be short-lived.

While this study wasn't designed perfectly, researchers speculate that products loaded with wheat--such as regular pasta--as well as sugar and processed foods cause inflammation. Inflammatory conditions in the body may be what’s causing the depression.

Why the love, then, for high-carb foods if they are generally bad for our health? It’s because high-carb foods are scientifically proven to be highly addictive. Numerous studies, such as this meta-analysis published in Neuroscience and Biobehavioral Reviews, (a review of dozens of studies) provide ample evidence of sugar’s addictive nature.  
 
The meta-study concludes, “Access to sugar can lead to behavior and neurochemical changes that resemble the effects of a substance of abuse.... According to the evidence…access to sugar...is capable of producing a ‘dependency’.”
 
It’s not necessarily the running-on-empty sensation that causes us to binge on high-carb meals; trytophan, the same amino acid responsible for making you feel sleepy after a Thanksgiving meal, is elevated in your bloodstream after a high-carb meal, producing a tranquilizing, sedative effect.
 
Maybe when we’re stressed, that’s why we reach for a high-carb option: we want to be tranquilized. The next time you’re tempted with a high-carb option, do two things: look at the high-carb option the same way you would an illegal drug and avoid at all costs.
 
It might not make you happy at first, but it will in the long run....
In 2010, Weight Watchers, one of the most commercially successful diet programs, dropped a bomb on the weight-loss world by altering its points system. It was the first time in 13 years that Weight Watchers modified its mega-popular points system. 
 
The point system change acknowledged that while calories in versus calories out is still important, it’s more important what you eat. 
 
The old paradigm point system was flawed. Weight Watchers’ president came to the conclusion--which no doubt many natural health experts have known for decades--“Calorie counting has become unhelpful.”
 
Kudos to Weight Watchers for finally admitting that a calorie isn’t just a calorie. 
 
The easiest way to exemplify this is taking two different people’s calorie intake on a given day. 
 
Healthy person A consumes 2,000 calories, eating 3 meals plus a snack. All the food consumed by person A was all-natural and minimally-processed at most. Lunch and dinner were loaded with fresh vegetables. 
 
Not-so-healthy person B only consumed 1,500 calories but lunch and dinner consisted of fast-food burgers and fries. 
 
You can see how easily flawed counting calories is. Diet programs like Weight Watchers fails to compare an apples to an orange (Julius). 
 
Why did Weight Watchers take so long in changing their points system? The company was far too profitable--almost $3 billion per year--to make any changes, until the recession starting biting into their margins. 
 
Don’t count calories, just eat nutrient-dense foods
 
Instead of counting calories--or points--your main concern should be eating three nutritiously-dense meals a day.
 
"What," you may ask, "is nutrient density?" Let’s take an orange versus orange juice. An orange is far more nutrient dense. It contains antioxidants and other micronutrients as well as fiber, which helps keep you full. 
 
Orange juice, by comparison, might contain a lot of Vitamin C, but it also contains over 20 grams of sugar per cup compared to just a handful of grams of fructose in an orange. Orange juice also contains no fiber, thereby raising blood sugars very quickly, ultimately leading one to feel hungry shortly after consuming the juice. 
 
It’s only nutrient dense if it’s been around for a very long time
 
The best way to eat three nutrient dense meals per day is to eat real food as often as you can. Remember these two rules: if it did not come from a plant or the ground, or if it did not run, swim or fly, it’s not a natural food. Also, if a particular food did not exist 200 years ago, say, for example, an energy bar or drink, then avoid it. 
 
Include fresh vegetables for lunch and dinner. It’s easy to include them with breakfast as well by making a spinach-tomato omelet. Enjoy natural fats at every meal. With your omelet, include a quarter of an avocado. For your lunch, have a spinach salad with wild salmon. For dinner, have a Miracle Noodle veggie stir fry with coconut oil. It’s always good to include natural fats at every meal, not only to keep you feeling full longer, but also because natural fat aids in the absorption of phytonutrients in the veggies. 
 
Just make sure you are consuming natural fats that have existed for thousands of years; nachos covered with bacon weren’t exactly around during the Roman Empire. 
 
Have high blood sugar and want to lose weight? Don’t eat non-food foods
 
To reiterate, counting calories is unnecessary and will ultimately set you up for failure. Points systems don’t work for long-term weight loss because it allows for non-nutrient dense foods in the diet, albeit at less amounts. Still, eating three small chocolate chip cookies and feeling good about it because it fits within a points system will not help you if you have diabetes or other metabolic disorders. 
 
Hopefully the dietary bargain of not having to count calories and being able to enjoy some of your favorite foods that have fat and protein, albeit healthy ones like grass-fed beef, makes it worth eliminating from your diet as much as possible, non-nutrient dense foods like baked goods. 
 
Recommended Products:
Miracle Noodle: Zero-Calorie, High-Fiber Pasta Substitute
 

Perhaps you read a previous blog I wrote entitled, “What’s the best oil to cook with?”
 

But just in case you missed it, here’s a quick primer:
 

  • --cooking with vegetable oils: bad

  • --cooking with pure tropical fruit oils (coconut, palm): good

  • --cooking with olive oil: good (as long as it’s low heat)

  • --cooking with non-oxidized saturated fat (butter, lard, coconut oil): very good
     

When it comes to cooking with flour, the most important thing to take into account is the glycemic load of the flour, meaning, how much will your blood sugar level rise after eating a certain amount of whatever flour is used in the cooking process.

 

All foods, even cooking flours, begin breaking down as soon as they enter the mouth. Saliva contains digestive enzymes. The healthiest flours to cook with are not broken down quickly by the time they enter the small intestine (roughly half-way through the digestion process). The healthiest foods and flours to cook with break down slowly so that you can use the energy for a greater duration of time.
 

Wheat flour is probably the least healthiest to cook with. It breaks down rapidly into simple sugars and can raise blood sugar levels. When this happens, your pancreas releases insulin, the hormone that provides an escort for sugar in the blood to the cells.

But when you eat a lot of products that contain wheat flour, it’s possible that your cells become saturated with sugar and don’t want to accept any more it. Your cells become more resistant to insulin. Then your pancreas has to work harder and harder to pump more of it.

Toxic overload, system-wide inflammation can occur and a diagnosis of diabetes and a lifetime of monitoring blood sugar levels can result.

Care to avoid this scenario?

Choose healthier flours to cook with

Not all flours are created equal. Some flours have relatively low glycemic responses, meaning, they do not rapidly break down into simple sugars.

Love to bake but want to maintain healthy blood sugar levels?

Opt for some of the following flours instead of wheat flour:

  • --almond flour

  • --coconut flour

  • --buckwheat flour (especially good for those with Celiac Disease or gluten sensitivity)

  • --teff flour (an ancient grain, healthier than modern wheat)

  • --quinoa flour

Perhaps the two most ubiquitous, easy-to-find healthier flours listed above are almond and coconut.

And here’s one very healthy flour you may have never heard of…

Miracle Noodle sells a Japanese flour called ‘konjac glucomannan.’ Why is konjac healthy? It contains only 20 calories per serving. It has five grams of carbohydrates but also five grams of soluble fiber, which means ‘zero net carbs.’

Rather than using, say, 10 teaspoons of high-glycemic cornstarch to thicken something you are baking, you can use two teaspoons of konjac flour instead to cut down on calories and blood-sugar raising carbohydrates.

If you’re still baking with wheat and can’t give up your usual batch of cookies, add some konjac flour to the mix so you can cut down on the potentially belly-bloating gluten proteins found in wheat.

Konjac flour contains no sugar. It can even be dissolved in water as a fiber supplement to keep your digestive system regular. Order konjac flour here.
 
This blog was written by Judd Handler and originally appeared at: http://www.miraclenoodle.com/t-healthy-cooking-flour.aspx?

Pizza, pasta, pancakes, potatoes, and pastries … these five popular ‘p’ foods supply the common western diet with a bulk of its daily caloric intake.

 

The problem with these five foods and many others in the Standard American Diet (SAD; an appropriate acronym), isn’t only the superfluous saddlebag and love-handle bloating calories. The two primary ingredients--sugar and wheat--in these SAD foods can contribute to an array of chronic diseases.

The main source of carbohydrates in the ‘p’ foods is wheat. Modern wheat processing strips much of the grain’s nutritional value. Because of this, by the time wheat enters the small intestine, about halfway through the digestive process, it has been rapidly digested and turned into sugar; ancient wheat and other grains digest more slowly providing longer-lasting energy and less a release of insulin.

Habitually eating processed wheat, which rapidly turns into sugar, and eating other foods that are digested even more rapidly as simple sugars, over time, can lead to weight gain because the body’s cells can only store so much sugar; excess gets stored as body fat.

The booming rates of allergies, asthma and other medical disorders, could, at least in part, be attributable to the over consumption of processed wheat (read: Trying to go Gluten Free? Good Luck).

But the ‘p’ foods and other SAD foods can be transformed from calorie-laden, potential allergy-inducing, belly-bloating foods  into lean, tasty, healthy options simply by swapping only a few ingredients.

Healthy Pizza

The primary chronic-disease inducing ingredient in pizza is the white flour dough, which has been beaten to a pulp and lots any nutritional benefit. You can make your own flatbread pizza by replacing white flour crusts with 100% whole wheat flour, which is healthier than white flour, but for those that are trying to reduce widespread inflammation in the body, there are other crusts that are healthier.

One recipe calls for a cauliflower crust. Yes, cauliflower.

Other healthy crust alternatives includes a quinoa crust and even a wild rice pizza crust. To cut out even more calories, get wild--and crazy--by experimenting with Miracle Rice.

If you’re a meat lover, ditch the heavily processed pepperoni and instead use pasture-raised, grass-fed beef for meatballs or nitrite- and nitrate-free pork for pepperoni.

Also eschew the gooey, over-cooked cheese found on most regular pizza and instead use an olive oil and garlic base. If you love cheese on your pizza try buying raw cheese or unpasteurized but lightly cook the cheese or add it towards the end of the cooking process.

Healthy Pancakes

Most pancakes, a short time after being consumed, feel like bricks sitting in your stomach for a while. Then, shortly after, somehow after feeling stuffed, you feel hungry again, even though you just ate a stack of flapjacks within the last two hours. That’s because the pancake batter is quickly converted into sugar. It’s like pouring the wrong type of fuel in your car.

To make pancakes healthier and even easier to cook, try this amazingly simple recipe, which calls for only two ingredients: a banana and two eggs. Simply mix the ripe banana and eggs in a bowl and make sure the banana is completely mashed. Then spray your pan with some extra virgin olive oil PAM, or coconut oil on low to medium heat, scoop some of the banana-egg batter, give it about 20-30 seconds, flip, and done!

And instead of topping your cakes with regular syrup, a serving of which contains over 50 grams of carbohydrates--simple sugars--add a dab of butter to slow down the rise in blood sugar, and also agave syrup. Agave, though it does have an effect on blood sugar, is slower than regular table sugar. Yacon syrup is even healthier for those who really have to watch their blood sugar levels. Top of your cakes with a handful of organic berries.

Healthy Potatoes

White potatoes are among the highest foods on the glycemic index, meaning that their carbohydrates convert rapidly into sugars. If you’re trying to improve diabetes and lower blood sugar levels, it might be good to ditch potatoes all together. The term ‘healthy potato’ for those with high blood sugar should be considered an oxymoron.

However, if you must have your spud and eat it, too, try consuming smaller potatoes as they will contain more minerals and less starch. Most of the minerals are in the skin of the potato so make sure you are eating the skin of a small or mid-size at most potato.

Colored potatoes have more carotenoids than white potatoes. Carotenoids are substances that give color to a vegetable. But more important than the attractive color, aka pigment, of a sweet potato or other varieties of colored potatoes is the cancer-fighting properties of the carotenoids.

When eating a potato, limit the rise in blood sugar by adding some natural fat to the spud. Also eat some lean protein on the side.

Healthy Pastries

Perhaps another dietary oxymoron, healthy pastries, or more accurately, healthier pastries, are cooked using, similar to healthy pancakes, flours that are much lower on the glycemic index. Again, almond flour and coconut flour are two popular healthier options.

The joys of the human experience include dessert. Abstaining from cakes, cookies and other pastries makes dietary sense if you’re trying to lose weight, but for many, it’s a short-lived experiment. Opt, instead for allowing yourself a couple of small servings of dessert per week.

You can even bake chocolate chip cookies using Miracle Rice! Read this blog for more dessert ideas using zero-calorie Miracle Noodle.

Healthy Pasta

If you’re familiar with Miracle Noodle, you know how easy it is to slash hundreds of calories from your diet every week. Shaped from the root of a variety of Japanese yam, Miracle Noodle contains zero net carbs and zero net calories. The Internet is packed with recipes using Miracle Noodle. You can also download for free the Miracle Noodle Recipe Book, an 82-page easy-to-follow cornucopia of healthy pasta ideas.

This blog was written by Judd Handler and originally appeared at: http://www.miraclenoodle.com/t-make-unhealthy-foods-healthy.aspx?

Some of us on the Miracle Noodle Team can relate to the challenges of being a desk jockey, corporate shill, cubicle warrior and workaholic. Like you, we can identify with any of these hard-working appellations but the rudest insult of them all: a nine-to-five-er….
 

If your day is more of a 6 a.m. to 8 p.m. pedal-to-the-medal grind, chances are you have no time to cook, and unless you’re a multi-millionaire with your own personal chef, it’s impossible to prepare healthy meals.

 

Or is it? If you’re on the job all day, and don’t have time to cook, follow these 3 tips if you work all day but want to eat healthy:

1. Prepare a huge serving of Miracle Noodle stir-fry on your day off

Hopefully you have at least one day off during the week. If so, all it takes is about 10-15 minutes to prepare a healthy meal that you can have for lunch and/or a late afternoon snack for the whole week. Take 1-2 packages of Miracle Noodle for every day of the week. Remove from the eco-friendly packaging. Place noodles in a colander and rinse them for 30-60 seconds. Chop up a bunch of veggies or remove already chopped veggies (hopefully, organic) from the bag. In a large wok or pan coated with coconut oil, stir fry the veggies. Add Miracle Noodle to the veggies for the last few minutes of cooking.

 

Separately, bake or grill a lean, grass-fed or wild or free-range protein for 10 minutes. Go to the food store once a week and buy a few pounds of lean protein and cook the bulk of it. After the protein is ready, you can chop or cut into bite-size pieces and mix into the stir fry.

 

Buy some Pyrex or other glass containers. Place your Miracle Noodle-veggie-protein stir fry in the container and bring to work. Reheat in a microwave. It’s that easy to eat a low-fat, low-calorie, high-fiber, high-in-antioxidants, super-healthy meal, every day of the work week.

 

2. At night, take 2 minutes to prepare a green drink for breakfast

 

On the one day a week you go to the food store, stock up on green leafy veggies like spinach, kale and chard. Also buy some berries and bananas. Splurge on a Vitamix or other powerful food processor. At night, before you go to bed, grab a handful or two of the greens, a handful of berries and one-half a banana. Optional ingredients to include: flax seeds, unsweetened almond milk, one scoop of raw almond butter or similar nut butter.
 

Place ingredients in the food processor and place in fridge. In the morning, add water to the food processor and then let ‘er rip! In 10-20 seconds, you’ll have a superfood cornucopia breakfast. For those who need more bulk for breakfast, toast a piece of sprouted bread and top with cottage cheese and sliced tomato, or if you’re really on the run, just spread with grass-fed butter.
 

3. Have a plethora of healthy snacks at work
 

Nuts, seeds and fruit are the easiest and healthiest snack for those who work all day. Simply take 30 seconds to eat a handful of mixed seeds and nuts (preferably raw and not roasted as the roasting process can kill some of the beneficial nutrients) as a late-morning and late-afternoon snack to hold you down in between lunch and dinner. Other simple healthy snack ideas are hummus and carrot sticks, celery dipped in nut butter, or olives. These healthy snacks contain nutritious fats that help you feel satisfied for prolonged periods.
 

This blog was written by Judd Handler and originally appeared at: http://www.miraclenoodle.com/t-healthy-eating-at-work.aspx?

 

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