Want to pack a lunch for work or school but feel as if you don’t have any time? Trying to think of a healthy meal to make for the week that won’t get too routine or boring? A salad is a perfect choice! They’re easy to assemble, modifiable to fit your preferences, and packed with nutrition to leave you with a burst of energy to get through the rest of your day. Follow these 5 time saving tips to make a variety of fun salads for the week:

5 Time Saving Tips

Photo: Popsugar

1. Wash and portion out greens

• Wash & dry all of the greens at once, either with a salad spinner or paper towel, and divide into individual containers. (Make sure these containers are large enough to add toppings.)
• Place a paper towel at the bottom of the containers to absorb any condensation that forms over the week to keep your greens fresh.

2. Prep a variety of toppings

• Focus on variety, so that you don’t get tired of eating the same exact salad every day. Prep enough of each topping for just a few, not all, of the salads. The sky’s the limit for salad toppings!
• To make your shopping list and prep time easier, make a long list of every topping you love and then choose a few for that week. Use the rest as ideas for other weeks.
• Roasted vegetables or chopped fruits deliver great flavor. Use leftover fruits and vegetables from breakfast and dinner.
• Also great choices include nuts, seeds, dried fruit, cubed or sliced meats, tuna, and cheese. Choose a protein source to make it a nutritionally balanced meal.

3. Store toppings together

• Store the salad toppings together in containers or plastic bags for quick assembly. Place bags or containers in the middle shelf of the refrigerator, near the front. This will keep delicate ingredients from freezing with as little condensation as possible.

4. Invest in small dressing containers

• Avoid dressing a salad before you’re ready to eat it to prevent sogginess. Use smaller containers to hold just the right amount of homemade or premade dressing. Taking your own dressings each day allows you to mix and match, especially if they’re already filled and ready to go.

5. Grab and Go – in only 1 minute!

• When making your lunch, all that’s left to do is grab the container of portioned-out greens and the bag of desired toppings prepared previously. With your dressing all ready to go, you’re all set to head out the door! It only takes 60 seconds. When lunchtime rolls around, or whichever meal you choose, your salad is fresh and ready to eat in no time!

Healthy sugar substitutes may not necessarily be lower in calories, but most are sweeter, which means less can be used to satisfy those sweet cravings. This means that less can be used while still adding enough sweetness to your favorite treats without the extra calories. Replacing sugar in your diet may help control type 2 diabetes and aid in weight loss. Substituting sugar is most effective when used as part of an overall healthy diet and regular exercise plan. So the next time you’re fighting the urge to indulge in a sweet treat, try some of these healthy sugar substitutes so you can bake your cake and eat it, too!

Resist the urge to splurge on sugar

1) Honey – this ingredient works well in moist, dense, full-flavored bakes. It is sweeter than sugar so you need less. To substitute honey for white sugar in baked goods, you can use ¾ cup or less of honey for every 1 cup of white sugar. You will also need less fluid since honey is a liquid and adds a lot of moisture to a recipe. However, use in moderation since it is high in calories and causes increases in blood sugar in high amounts.

2) Brown Rice Syrup – made with brown rice that is cooked with cultures and enzymes to break down the starches. This ingredient is half as sweet as sugar and has a mild flavor, which is great for cooking and baking. Check the nutrition label to make sure other sweeteners are not included in the ingredients. This ingredient can be substituted on a 1:1 ratio for other liquid sweeteners in baking.

3) Agave Nectar – derived from a spiky, desert-dwelling plant, agave nectar (also known as agave syrup) makes a good substitute for golden or maple syrup and is available in mild or rich flavors. It has a low Glycemic Index, but it is about 33 percent sweeter than sugar, so you will need less. Though more research needs to be done, agave appears to have minimal effect on blood sugar and insulin levels, but be sure to use in moderation because of its high fructose content. Agave nectar works well in chewy bakes like pancakes as well as sticky cakes or muffins.

4) Stevia – a natural, non-nutritive sweetener extracted from the leaf of a stevia plant. This natural ingredient is 200 times sweeter than sugar and can be substituted into baked goods.

5) Fruits & Vegetables – naturally sweet ingredients such as fresh, frozen, or dried fruits (apricots, bananas, dates, raisins, and figs) and grated sweet vegetables (carrots, parsnips, and beetroot) all work well in bakes and cakes. These sweet substitutes add moisture and density as well as fiber and other essential nutrients including vitamin C, potassium, and iron.

6) Applesauce – swap a ½ cup of white sugar with an equal amount of unsweetened applesauce. The natural sweetness is a perfect addition to your favorite after-dinner treat.

7) Cinnamon – spice up your treat with this in ingredient, adding subtle sweetness, boosting immunity, without added calories.

8) Mashed Bananas – use as a butter and fat substitute in baking. This fruit is high in potassium, which helps lower blood pressure, while keeping your digestive system in check. To ensure the right texture and firmness, cut down the amount of moisture in your recipe by using less milk or water when using mashed bananas as a sugar substitute.

Also, try some of these additional tips in using substitute natural sweeteners in baking:

• Reduce amount of sugar by ½ and intensify sweetness by adding vanilla, nutmeg, or cinnamon
• Substitute syrup with pureed fruit such as unsweetened applesauce or prune puree
• Instead of frosting, sprinkle cakes or muffins with powdered sugar or cocoa, or make a glaze and drizzle lightly

There is a certain amount of trial and error that goes into the process of learning to eat healthy. Once you finally nail the art of nutritious eating, you don’t want to flush all your hard work down the toilet simply because you’re vacationing. Here’s how to stick to your healthy eating plan while you’re on vacation.

Eat Before You Hit the Road

If you are traveling by air, eat a healthy meal before you get to the airport. This will minimize the likelihood of you raiding the vending machines and snack shops for cookies, chips and other fatty items. Also, stash a few healthy snacks like raisins, nuts and sunflower seeds in a plastic baggie and put them in your pocket just in case you get hungry while you are waiting for your flight. The airport can be a very difficult place to find healthy food. Make sure to look for grilled chickens and salads whenever possible.

If you are traveling by car, pack a cooler full of your favorite health foods. This will keep you from swinging by fast food joints and ordering greasy burgers and fries. Turkey on whole wheat, low fat yogurt, water, carrot sticks and boiled eggs are nutritious options you might consider packing. Also, avoiding fast food places at all costs is very important. Even the salads that you order from fast food joints are processed and not good for you.

Eating Right at Your Hotel

The most important aspect of your trip is your hotel, after all you are living there for the time being. Make sure that you plan ahead and find a place that offers the appropriate amenities and offerings that will allow you to maintain your healthy lifestyle while you are away. I have found that some due diligence can go a long way in this regard. On my most recent trip I found a great site that listed reviews for Las Vegas hotels regarding every aspect that you could possibly imagine. Not only was their detailed information on the hotel itself, but also on the restaurants in the surrounding area. This made it easier than ever to plan out the places to eat and stay healthy within as well as outside of the hotel. Stay at a hotel that has a grocery store nearby. After you settle in, stop by the store and pick up some healthy food to keep in your room. If you have a fridge in your room, you can buy low fat yogurt and lean meats. If you do not have a refrigerator, such foods as oatmeal, nuts and fresh fruits and vegetables are ideal.

Eat at Dine in Restaurants

Going out to eat and sampling native food is part of enjoying a vacation. Opt for dine in style restaurants instead of fast food joints. They tend to offer a better variety of healthy menu options. Choose dishes that are broiled, baked or steamed. Forget such fatty side items as onion rings, French fries, cheesy soups and loaded potatoes. Replace these foods with steamed veggies, salads or small, plain baked potatoes.

If portion sizes are large, share a meal with a friend of family member. If you have somewhere to store leftovers, ask for a carry out box and put half of your meal in the box to take with you.

A vacation gives you a chance to unwind and get away from the stresses of everyday life. The above tips will keep you from overindulging in too many unhealthy foods and sabotaging your health while you are on vacation.

ABOUT COLE MILLEN

Cole is an avid traveler and foodie who never forgets that life’s best memories are made through real life apprehension of legitimate “experiences.”

Perusing Pinterest is a great way to entertain yourself when you have a few minutes to spare, brainstorm about an upcoming project, or simply need to unwind. There is one important detail to keep mind, the captions tagged to each pin are self written and may be false or misleading.

For example, recipes will be oftentimes self-declared as healthy, before pinning, check it out to see if in fact it is true or if the recipe is modifiable. Once you do go in for the pin, be sure to modify that tag line to say what you think is true, or how you will modify the recipe.

The virtual bulletin board of Pinterest is a great way to gather some amazing spring cleaning ideas for the house. Below are some of our favorites to save time, money, and calories!  

 Don’t forget to check out our other Skinny Gene pins on Pinterest!

PINNED TO SPRING CLEANING

Quick cleaning for the home:

Microwave

Toilet

Garbage disposal

Organize your kitchen cabinets:

Cutting boards

Baking sheets

Organize the closets:

Gift wrapping

Save money with homemade solutions:

Cooking spray

Chip clips

Save Calories:

Asparagus Guacamole

Spaghetti Squash

Kale Chips

Calorie Substitutions

Happy pinning!

Let’s face it, the same old sandwich, chips, and apple can be rather boring to a child (or an adult!).  The goal is to be as creative as possible!  Try making cucumber sandwiches (cucumbers act as the bread or cracker) or tuna salad filled lettuce cups.

You can use “my plate” as a good outline to follow when making lunches.

• Make ½ the lunch fruits and vegetables -Aim to provide a variety of fruits and vegetables.  Try using different cutting methods such as cucumber coins, sticks, triangles, ½ moons, etc.
• Add lean protein or lower fat dairy – Include lower fat/sodium deli meats, egg salad made of mostly egg whites, tuna salad with low fat mayo, low fat yogurt with berries, hummus with veggie dippers, and/or peanut butter banana bites.
• Include high fiber grains – Pick your breads and other carbohydrate based snacks (crackers, bars, or cereal) wisely, paying close attention to the fiber contents (rule of thumb: the more the better!  No really, more than 3 grams of fiber per serving is good!)

FOR EXAMPLE:  Take a few slices of lean deli meat and a slice of low fat cheese; roll it up with a pickle in the middle.  Pair the roll up with homemade baked sweet potato coins and grapes.

If the food alone doesn’t have your child loving lunch time, try adding a sweet little note so they know how proud you are and how much you love them.

Download the fruit sticker template at http://ohhappyday.com/2012/08/fruit-stickers-for-kids/

Tidbit for the grown up kid!

The “my plate” guidelines are relevant to the adult lunch, as well.  Many work places have refrigerators and microwaves, which allows you to bring in more lunch options. The important thing is to treat yourself to a fun lunch that is full of variety.  This may include similar creativity that we use with kids.   A smiley face sandwich may not be warranted, but keeping your lunch full of interesting foods will keep you from straying to convenient, fast food joints because you don’t really “love” your lunch today.

Who knew you could learn so much from a sticker?!

From Nutrition Styles

What is organic production?

Great question!  The short answer is :

“Organically grown” food is food grown and processed using no synthetic fertilizers or pesticides. Pesticides derived from natural sources (e.g., biological pesticides) may also be used in producing organically grown food.

Many people  are purchasing organically grown and processed foods as a way to reduce their exposure to synthetic pesticides and fertilizers. Please click the link to learn more about the specific USDA Definition and Regulations.

What are GMO ( Genetically Modified Organisms) a.k.a Genetically Modified Foods

Even better question!

Genetically modified organisms (GMOs) can be defined as organisms in which the genetic material (DNA) has been altered in a way that does not occur naturally. The technology is often called “modern biotechnology” or “gene technology”, sometimes also “recombinant DNA technology” or “genetic engineering”. It allows selected individual genes to be transferred from one organism into another, also between non-related species.

Such methods are used to create GM plants – which are then used to grow GM food crops.

The World Health Organization (WHO) put together 20 questions and answers  in response to questions and concerns about the nature and safety of genetically modified food. Please click here to see their responses.

Organizations, such Say No To GMOs!, support mandatory labeling, long-term independent safety testing, more stringent regulation and full corporate liability for damages resulting from the irresponsible introduction of GMOs to the food supply and environment.

Hopefully this information will help you to pick the right produce!