How to eat healthy foods when you’re crazy-busy and/or traveling

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How To Eat Healthy Foods When Youre Crazy-Busy
Or Traveling
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• I mean the changes in how much energy I feel,
  like when I eat healthy I feel really, really
  energetic, I feel happy, I feel way better at
  handling things that life throws at me, and my
  vibrancy way higher, my creativity, just
  everything. Like, life is so much better when I'm
  eating healthier.

Rachel Rofe
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What this episode is about

• This episode is to give you some ideas on how you
  can incorporate healthy eating in a way that
  feels easy and works with a busy schedule.

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(No Transcript)
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• I travel a lot and so I need to have practical
  things that I can do while traveling and I know a
  lot of us are working all the time, so I'm just
  going to give you some really great ideas, I
  think, for just making this simple and tangible
  and practical.

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Have healthy food with you at all times.
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• So a lot of us when we get hungry, our blood
  sugar starts to drop and then when we are in that
  state of being hungry, then forget about it, like
  we're just looking for a quick fix, anything to
  feel better and you're going to usually be drawn,
  just scientifically, to the things that are the
  fattiest.

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• So some ideas for portable snacks that you can
  take are little baggies of almonds and different
  nuts you could do like carrots and peanut butter
  in Tupperware grass fed beef jerky Lara Bars,
  they're 100 raw bars packets of nut butters
  trail mix fruits are also really good to get
  your blood sugar back up if you want to keep an
  orange or an apple.

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Have water with you at all times.
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• It's always nearby you're going to make sure to
  drink it. So I like to have some in my car, when
  I work, always near me, obviously when I work
  out, but it's in my purse. It's very rare that
  you see me without water really close by, because
  I just know the more hydrated the better I feel.
  So that's definitely something that's really
  helpful.

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Making smoothies in the morning.
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• Also I would recommend making a smoothie in the
  mornings because it's really quick to make
  smoothies and when you have a smoothie you get in
  really great nutrients first thing in the
  morning, then at least if you mess up the rest of
  the day, at least you know you've gotten in some
  nutrients then.

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Ingredients I usually use
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• And there's all kind of things on Pinterest if
  you do a search for simple recipes. If you go to
  pinterest.com/ginny G-I-N-N-Y M as in Michael
  Johnson, she is my nutritionist. She's amazing.
  She has a bunch of Pinterest boards on different
  things that you can create, that you can make for
  food that are pretty simple to make. She will
  readily tell you she's a lazy cook, so she's
  really helpful.

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Cook
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• And why I really like cooking is because it
  helps you be 100 sure that the ingredients in
  everything that you make are healthy. You know
  when we eat out, we don't know what's being put
  in the food.

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My 30 Day Challenge

• I did a 30 day challenge where I was sugar,
  gluten and dairy free and when I would ask
  waitresses about what's in certain foods that
  look like they should not have these different
  things in them, it was crazy to see how often
  like I'd get grilled chicken and it would have
  gluten in it, or so many things have sugar in it.
  And it's really ridiculous actually, so the thing
  about cooking is this way you have 100 control.
  You know what's going on in your diet.

Rachel Rofe
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Vegetables

• So like vegetables for example, if you basically
  take any vegetable, so like the ones that I use a
  lot are like Brussels sprouts, cauliflower,
  broccoli, squash, sweet potato etc. If you just
  take them, mix them with some olive oil, salt,
  pepper, pop them in the oven for like an hour, to
  an hour and 10, 350 degrees, boom, delicious.
  They're super, super good.

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Crockpot Recipes
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• If you eat meat, look for crock pot recipes. I
  mean you can just take a minute in the morning,
  throw some stuff in the crock pot, hit start and
  then leave and then come back to really delicious
  food.

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Ziploc Baggies of Veggies
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• You can also just create bags of vegetables that
  you can throw in with whatever you're cooking, so
  if you have like little Ziploc baggies of onions,
  bell peppers, mushrooms, different vegetables, if
  you can just, boom, throw them in, then it saves
  you a lot of time from having to go and chop them
  later because I get that a lot of the reason
  people don't like cooking is it takes a lot of
  time.

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Nutrition Bars
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• You can also go to youbars.com and those are
  basically customized nutrition bars, so you can
  go and pick different bases. Like, they have like
  a cookie dough kind of base which isn't really
  cookie dough, it's like dates and cashew butter
  and some other stuff I'm not remembering all now,
  but it's just nutrition bars that are exactly
  customized to your needs, so that's another way
  that you can switch it up.

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Chefs
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• You also might consider hiring a chef, and I
  know that a lot of people when I say "chef" think
  that it's really going to be expensive, but I've
  gotten chefs for like 10 an hours. It really
  doesn't have to be that expensive. I think the
  thing is people hear the word "chef" and so that
  word alone like commands kind of a higher price,
  I guess.

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Burning Man
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• Another thing is I go to Burning Man and one of
  the things we do in my camp is we have these
  things called food pods and so basically there
  are several people and everybody is responsible
  for just one meal, so let's say Burning Man is
  seven days, there's 14 people to a pod and we all
  eat, we eat breakfast and dinner. It's really hot
  there so we don't eat breakfast, lunch and dinner.

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Oatmeal
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• So a couple different tips, one thing, take
  oatmeal, the packets of oatmeal with you because
  you can use the coffee maker and then just add
  the hot water from the coffee maker into the
  oatmeal and then, boom, you have a breakfast. You
  don't have to pay the 30 for breakfast that you
  don't know what all the ingredients are anyway,
  so that's really helpful.

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Restaurants
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• When you're at restaurants, just chose, if you
  eat meat and fish, chose the items that are
  steamed, broiled, baked, grilled, poached,
  roasted, those usually have less other
  ingredients than other things. As I said before
  with my friend who eats the eggs and had all
  those problems, I always ask for real cracked
  fresh eggs, so even the nicest restaurants will
  use that crappy egg substitute.

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Organic
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• There's those organic meats from Applegate so
  sometimes I'll get the salami or the chicken
  slices. If you eat bread, you can get that or
  Ezekiel Bread and just remember whenever you go
  to the grocery store, just grab some of the
  utensils and a lot of them provide them or you
  can even pack utensils with you, if you know
  you're going to do this, no problem.

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