It's 5 pm, and I'm standing (again) in front of the fridge trying to figure out what I'm going to fix for my family and myself. Sometimes I'm motivated enough to whip up a nutritious protein-veggie meal. But I also have those days that I let my 7 year make everyone ramen noodles (Don't worry - I throw frozen peas in there to bump up the nutritional value). Preparation may come much easier to some, but I definitely struggle.
Based on my training and occupation, I could be considered an pro-athlete. I have to be more concerned than ever about what I put in my mouth. Thankfully that usually translates to healthier food for my kids too. I just try to make those "other" days more and more spread apart.
I do have a few things that work for me.
Here is how I, as a busy mom, have found ways to eat healthier.
I do have a few things that work for me.
Here is how I, as a busy mom, have found ways to eat healthier.
Planning and Preparation
On really, really, really good weeks, I will have taken a day and planned my whole week's menu. I will then go to the grocery store and get all the ingredients that I need for those meals. This is the perfect way to guarantee success. Because the hardest thing to do is decide what to make at the last minute.
I usually take time to find a couple new recipes when I do this to change things up.
I'm a little bit of a food snob where I don't really like old food. I know athletes that prepare an entire weeks worth of chicken and vegetables, and then put it in cute separate containers. I applaud such people, but I personally can't stand the taste of dried out chicken from 4 days ago.
This section is short because, let's be real, this happens every 2 months or so.
When I am in the mood to cook, I REALLY cook.
I make much more than my family can eat so that I can have it lots of extras. My husband can take it to work and the kids can eat it with me for lunch.
This doesn't work for everything, but my favorite thing to do this with soups. No matter the time of year, soups hold up extremely well with time. And the ingredients stay nice and moist. They can also be frozen!
Here is one of my delicious healthy soup recipes.
Tortilla Chicken Soup (scroll down to bottom)
Yes it will probably take you over an hour to make, but they can last you for several meals! When I cook the chicken soup, we usually get a dinner and 2-3 lunches out of it. Most soup tastes better the next day anyhow.
I don't buy what tempts me
Kids can be perfectly happy eating grapes rather than fruit snacks. They actually will eat string cheese or carrots and ranch instead of chips if that's what you give them. I used to feel bad that my pantry was not stocked full of Costco snacks- that somehow that made me a lesser mom. This decision has helped them make better food decisions. Most of the time, my children will head to the fruit drawer of the fridge when they want something.
This is where I'm at most of the time, so I've had to cope with my own lack of planning abilities.
Here are some of my easy go-tos. They are not going to be mac-n-cheese easy, but with practice won't really take that much more time. (btw I'm not afraid of cheese in a healthy diet)
-Bagged salad with beans/nuts/ cheese thrown on for protein. Great with leftover meat of any kind
-Baked chicken with tomatoes and veggies - (throw a can or 2 of Italian diced tomatoes over a layer of zucchini and frozen chicken, season with basil,garlic,salt,pepper, put in oven for 45 min)
Shakeology
Yes this is my shameless plug for the shake that I use, and have believed in for over 5 years. Almost daily I drink one for lunch or a snack because the ingredients are overwhelmingly top notch. And it is so easy when I don't feel like cooking. It has 80 different ingredents including chia seed, wheat grass, flax seed... Just check it out for yourself here.
Recipes
Tortilla Chicken Soup
This soup is a favorite in my household - My kids even get excited! I usually double this for a family of 5 to make leftovers.
http://www.shakeology.com/tyannclark
Tortilla Chicken Soup (scroll down to bottom)
Too busy at night? Use your crockpot and make it in the morning.
I don't buy what tempts me
Somehow that candy bar made it from the grocery store to your kitchen drawer. If you can tell yourself "no" 10 different times at the store, than it will start to become habit. Eventually you won't even go through the denial process.
Nothing makes me more sad when I train adults that tell me they are having trouble getting their snacking under control while they simultaneously hand out Cheetos and donuts to their kids. They somehow feel that they have these amazing super denial powers when unhealthy snacks are around them. If you have a sugar problem, for heaven sakes so will your kids/ significant others if you keep buying crap for them.
Kids can be perfectly happy eating grapes rather than fruit snacks. They actually will eat string cheese or carrots and ranch instead of chips if that's what you give them. I used to feel bad that my pantry was not stocked full of Costco snacks- that somehow that made me a lesser mom. This decision has helped them make better food decisions. Most of the time, my children will head to the fruit drawer of the fridge when they want something.
I am just as much as a sugar freak as anyone I know. I will eat ANYTHING with sugar in it. I don't even like thin mints but will eat them if they are in the house.
So just don't tempt yourself because, if you are anything like me, you will lose.
I have go-to meals that are easy
Going back to the 5 pm fridge standing, have something that is easy that you know is a winner. I suggest making a list and putting it on your fridge
-Spinach/tomatoes/feta cheese/eggs - Sautee spinach and diced tomatoes in olive oil, add eggs, top with feta cheese - Wrap these in homemade or refrigerated tortillas with cheddar or swiss cheese and kids won't even notice the veggies. Cook extra and save in the fridge for a quick lunch the next day
-Quinoa/broccoli/cheese - Cook Quinoa and broccoli separately, combine and add cheese
-Frozen bag of veggies with sautéed chicken (plus rice the night before long workouts). Costco brand of veggies is pretty decent tasting
-Bagged salad with beans/nuts/ cheese thrown on for protein. Great with leftover meat of any kind
-Baked chicken with tomatoes and veggies - (throw a can or 2 of Italian diced tomatoes over a layer of zucchini and frozen chicken, season with basil,garlic,salt,pepper, put in oven for 45 min)
-Sweet potatoes
-Whole wheat spaghetti with meat sauce and sautéed veggies.
ShakeologyYes this is my shameless plug for the shake that I use, and have believed in for over 5 years. Almost daily I drink one for lunch or a snack because the ingredients are overwhelmingly top notch. And it is so easy when I don't feel like cooking. It has 80 different ingredents including chia seed, wheat grass, flax seed... Just check it out for yourself here.
Recipes
Tortilla Chicken Soup
This soup is a favorite in my household - My kids even get excited! I usually double this for a family of 5 to make leftovers.
Ingredients
1 tbsp olive oil
1 small onion, finely chopped
1 med green pepper, finely chopped
1 jalapeno
3 med carrots, chopped
3 med celery, chopped
1 tbsp chili powder
5 cups chicken broth
1 cup water
3 cups cooked chicken
1 can tomatoes canned -italian
2 tbsp lime Juice
2/4 tsp salt and freshly ground black pepper
2 avocados
canned black beans
1 small onion, finely chopped
1 med green pepper, finely chopped
1 jalapeno
3 med carrots, chopped
3 med celery, chopped
1 tbsp chili powder
5 cups chicken broth
1 cup water
3 cups cooked chicken
1 can tomatoes canned -italian
2 tbsp lime Juice
2/4 tsp salt and freshly ground black pepper
2 avocados
canned black beans
Notes / Directions
soften onion, green pepper, jalapeño, carrots, celery
stir in chili powder
add chicken broth and water
stir in chili powder
add chicken broth and water
add chicken
stir in canned tomatoes
boil/ reduce to med - simmer 10 min
stir in
black beans - drain/ rinse
lime juice
salt
cook 1 more min
serve with avocado chunks, cheese, homemade corn tortilla strips
boil/ reduce to med - simmer 10 min
stir in
black beans - drain/ rinse
lime juice
salt
cook 1 more min
serve with avocado chunks, cheese, homemade corn tortilla strips
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