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Just too Busy For Healthful Eating?
Everyone is busy! Here are a few easy ways to add more healthy foods to your hectic days..




If you eat out a lot, see the previous page on healthful restaurant meals,  Choose restaurants that gives you a fighting chance. Find a restaurant with a good salad bar and load up on fresh vegetables. Order broiled fish for your entree. Ask to have it prepared with lemon juice instead of butter. Have steamed vegetables as an accompaniment, without added butter, and fresh fruit or fruit ice for dessert.  Here are more suggestions for extra-easy food preparation at home or on the road:

  1. Find a whole grain cereal that tastes good dry, and use it for snacking or breakfast on the run.
  2. Make your own fast food. Once a week, cook up a huge pot of chili, soup, or one of my vegetable or seafood casseroles. Freeze the leftovers in individual serving containers for quick suppers or lunches.
  3. Cook a pound of whole grains at a time, and freeze the leftovers in 1/2 to 1-cup portions in baggies. These can be reheated in the microwave in seconds. Chapter 6.
  4. Stock up on the dried soup cups that have beans or lentils as their main ingredient. Find flavors you like and use them for lunch at the office or on the run -- anywhere you can get hot water. Mix with one of those baggies of whole grains for a hearty main dish.
  5. Find a few veggies that you like raw and unadorned to eat as you would eat fruit. Try red bell peppers, green beans and cauliflower.
  6. Romaine hearts, packed in plastic bags, can be used as-is for quick salad preparation. Just tear or slice into bite-size pieces. Good even without dressing.
  7. Most Asian restaurants offer carry-out service. This is a good standby for lazy days. Comb the menu for soups, vegetable and seafood dishes and ask them to go easy on the oil. Serve them with those whole grains from their baggies in your freezer! Vietnamese or Thai restaurants often have wonderful, oil-free salads that keep for 2-3 days.
  8. Large grocery stores and specialty food stores often have salad bars and prepared food sections. You need to be careful about your choices, but if you are strong-willed (and not too hungry when you shop), you can usually find plenty of vegetables, fruits, and possibly some seafood entrees among their offerings.
  9. Take advantage of pre-cut vegetables and fruits in your supermarket's produce department, and bags of mixed vegetables in the frozen food section. The time you save can make up for the added cost.



July 30th, 2013
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About the Author: Gabe Mirkin, MD

Sports medicine doctor, fitness guru and long-time radio host Gabe Mirkin, M.D., brings you news and tips for your healthful lifestyle. A practicing physician for more than 50 years and a radio talk show host for 25 years, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology. The Dr. Mirkin Show, his call-in show on fitness and health, was syndicated in more than 120 cities. Read More
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