Eating Well on the Run

A question I get quite a bit from clients as well as friends and family is this: "What do I eat if I am on the run and don't have healthy food with me?"

Over the years I have done a lot of research and taste testing to be able to answer this question as well as I possibly can.

Obviously, I believe that preparation is of utmost importance when it comes to keeping a healthy diet. Grocery shopping with a list, having your meals planned for the week and bringing along enough clean meals and snacks to last you throughout your day are key. But I also understand that things happen and it's hard to always be 100% prepared.

In situations such as this, it is important to have a back up plan. Notice I say back up plan and not a go-to when you are feeling lazy or too tired to pack your lunch!

I've listed two great options to keep you on track as much as possible when on the run, traveling, or as happened to me this week, getting home late from vacation and having no food in the house and zero desire to cook! So if you must...

Subway's new breakfast sandwiches, which I just tried for the first time last week. It was suprisingly tasty and resembled what I might make at home on a Saturday morning. I tried the Western ham and cheese which consists of a wheat english muffin, egg or egg white (I chose the egg white), black forest ham, bell peppers and onion and a touch of cheddar cheese, toasted to melty goodness. At only 180 calories, you would want to pair it with some fresh fruit and a bit of non-fat yogurt to fuel you throughout the morning, but in my opinion, a no-brainer alternative to Dunkin Doughnuts or McD's for an on-the-run option.


Chik-fil-a's Grilled Chicken Sandwich, which also conveniently comes on a whole grain bun! And unlike other places with a "healthy" chicken sandwich, Chick-fil-a serves their sandwiches with suprisingly plump tomato slices and a few crisp pieces of romaine. The first time I tasted this chicken sandwich I was impressed! It contains 300 calories, but resist the urge to splurge on their waffle fries and avoid the additional 350 calories (in a medium fries)! Instead, order the side salad at a modest 50 calories.


There are certainly descent options out there, we just need to be conscious about the choices we make while eating out. And please feel free to shoot me any questions!

All In Good Health

For today's AIGH post I've got some fantastic options for those times you are on the run and need a go-to meal in a hurry! You know those days, you forget to pack enough snacks or you are traveling and don't want to stop at the dreaded Mcd's:( Well, keep these ideas in your back pocket and save 'em for a rainy day, although, they are so good you may find yourself eating them even when you aren't in a pinch:)

Perfect Pairing from Starbucks~

No suprise that this first option would come from SB'S:) For only $3.95 you can get their perfect oatmeal and a tall latte! This is actually my go-to in a pinch! Just a few things I would recommend to make this as healthy as possible:) The oatmeal comes with a pack of nuts, dried fruit and brown sugar. The nuts and fruit are 100 calories each and the sugar is 50, so I would suggest either using the nuts OR the dried fruit or half of each, and if possible, skip the brown sugar...unless you must;) As far as the latte, go for a non-fat with a sprinkle of cinnamon...mmm! A non-fat option comes in at only 90 calories:)

Grand total:

Non-fat latte = 90
Oatmeal = 150
1/2 pack nuts = 50
1/2 pack dried fruit = 50

Which brings us to a total of 340 calories:) And an added bonus, you get a great balance of complex carbs, protein and fat! Bring on the feel-good energy!


Jamba Juice new menu items ~

It's true, Jamba has recently come out with 18 new food items! I have actually only tried the wraps and they have been quite tasty! The Chimichurri wrap was filling enough to safisfy Chris and myself, alongside a sixteen ounce Bright-eyed and Blueberry smoothie! The wraps are aroud 400 calories each, so we opted to split one since we had a smoothie as well. Each wrap comes with a dressing, which of course adds some extra calories, fyi. Jamba now also has a great variety of smoothies that have no added sugar for the dietary conscious! With my smoothie of choice and half the Chimichurri wrap, my lunch totaled 410 calories.


It just goes to show you that even when you aren't prepared with healthy snacks or meals, there are still good options out there:)

Wishing you good health always!