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Making Meals Easier: A Few Healthy Eating Ideas

Making Meals Easier: A Few Healthy Eating Ideas

    We all try to live healthy lives. We try to exercise a little more, eat a little better. We try to find a balance between the time we spend at the computer, exercising our minds, and the time we spend moving around, exercising our bodies.

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    Here’s the deal, though: it’s easy to add exercise to your day. You take the steps instead of the elevator. You walk to the corner store instead of driving. It may be hard to motivate yourself. In principle, though, exercise is as simple as moving around a little extra every day.

    Eating right is much harder. Sure, you can opt for the salad — but the calories you get from the salad dressing can pretty much negate any vitamins you get from the vegetables. There’s no equivalent to taking the stairs in meal planning, unless you know a nutritionist or two.

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    So I asked a few nutritionists…

    I know my knowledge of nutrition is spotty at best, so in my efforts to eat better, I asked a bunch of nutritionists for meal ideas. There was a qualification on these meal ideas: they had to be easy to make (the equivalent of taking the stairs instead of the elevator). I also asked for the best ideas for those of us who spend most of our day at the computer — even if we exercise regularly, our ideal diet isn’t going to match with someone who spends all day in motion.

    Beth Aldrich is a Certified Integrative Health and Nutrition Coach. She came up with plenty of ideas that make breakfast just as easy as grabbing a Pop-Tart, but about a million times healthier:

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    • High fiber cereal and a serving of fresh fruit and a handful of almonds or walnuts (Beth recommends soy, nut or rice milk over the traditional cow’s milk in the mornings)
    • A hard-boiled egg, toast (whole grain bread) and a banana
    • Oatmeal with bananas, slivered almonds, cinnamon and a touch of brown sugar

    Beth’s suggestions all include a combination of fiber, healthy fats and protein. She puts a special emphasis on making sure that you have fiber and protein in your morning meal: “It’s important for people to always be thinking “long-term” energy and hunger management. So, think fiber in the forms of whole fruit…cut veggies, whole grain crackers on hummus (even Triscuits are good) or even a whole grain, zuchinni or carrot muffin.Then, also think protein to slow down the burning of the “good” carbs. The quickest way is to include a handful (1-2 ounces) of heart-healthy nuts such as hazelnuts, peanuts, pecans, pine nuts, almonds, pistachios or walnuts.”


    Cheryl Forberg
    planned our lunch menu. She’s the nutritionist from NBC’s The Biggest Loser. Cheryl suggested that we focus on protein at lunch time, preferably lean: “High quality protein is a cornerstone of a healthy eating plan. Not only does protein help us to maintain and build muscle, it also contributes to satiety or fullness. And when combined with carbohydrates, such as a piece of fruit, it helps to sustain our blood sugar levels longer.” She also offered up several simple ideas:

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    • 1/2 turkey sandwich (Use whole grain bread and low fat Swiss cheese, along with a piece of Bibb lettuce, a tomato slice and whole grain mustard)
    • Low fat mozzarella cheese stick and one large orange
    • 1/2 cup oatmeal (Make your oatmeal with 1/2 cup fat free milk, a teaspoon of honey and two strawberries)

    Janel Ovrut has some suggestions, based on her work as a registered dietitian as well as a master’s degree in Nutrition Communication. Most are just simple variations on a few favorite meals. Janel says, “With a little planning and creativity, you can come up with easy to make meals that are nutritious too. Think of your old favorites – those standard meals that you have on hand to cook up in a pinch. Maybe it is pasta and sauce, or frozen pizza, mac and cheese, or a sandwich. Using whole grains (like whole wheat pasta or whole wheat bread), vegetables, lean meats or beans, and reduced fat cheese can all make these meals more flavorful and healthful too.”

    • Personal pizza (Spread tomato sauce and reduced fat cheese on a whole wheat pita or English muffin and top with vegetables or chicken. Bake in the oven until the cheese melts.)
    • Pasta and sauce (Use whole wheat spaghetti and add fresh or frozen vegetables — and even some ground turkey or beans — to the sauce).

    For the most part, these meal ideas require almost no cooking — cooking can be one of the biggest hurdles for someone trying to eat better, because it can be difficult to decide where to start. Even those ingredients that seem like they might require some work — like Beth’s hard boiled eggs — can be found ready to eat at the supermarket. Yes, you can buy bags of already hard-boiled eggs at many grocery stores.

    There is one piece of advice that resounded through the advice of all the nutritional experts I interviewed: portion control. Eating a double portion of any of these healthy meals doesn’t double your healthy eating score: instead, it can make it almost as difficult to balance your diet as greasy fast food. It may not be a perfect plan, but practicing portion control can be a good starting point for a lot of us less-than-healthy eaters. Controlling your portions isn’t the same as balancing your fiber and protein, though — Janel, Cheryl and Beth offered pointers for longer term changes.

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    Last Updated on September 18, 2019

    How to Take Notes Effectively: Powerful Note-Taking Techniques

    How to Take Notes Effectively: Powerful Note-Taking Techniques

    Note-taking is one of those skills that rarely gets taught. Almost everyone assumes either that taking good notes comes naturally or, that someone else must have already taught about how to take notes. Then, we sit around and complain that our colleagues don’t know how to take notes.

    I figure it’s about time to do something about that. Whether you’re a student or a mid-level professional, the ability to take effective, meaningful notes is a crucial skill. Not only do good notes help us recall facts and ideas we may have forgotten, the act of writing things down helps many of us to remember them better in the first place.

    One of the reasons people have trouble taking effective notes is that they’re not really sure what notes are for. I think a lot of people, students and professionals alike, attempt to capture a complete record of a lecture, book, or meeting in their notes — to create, in effect, minutes. This is a recipe for failure.

    Trying to get every last fact and figure down like that leaves no room for thinking about what you’re writing and how it fits together. If you have a personal assistant, by all means, ask him or her to write minutes; if you’re on your own, though, your notes have a different purpose to fulfill.

    The purpose of note-taking is simple: to help you work better and more quickly. This means your notes don’t have to contain everything, they have to contain the most important things.

    And if you’re focused on capturing everything, you won’t have the spare mental “cycles” to recognize what’s truly important. Which means that later, when you’re studying for a big test or preparing a term paper, you’ll have to wade through all that extra garbage to uncover the few nuggets of important information?

    What to Write Down

    Your focus while taking notes should be two-fold. First, what’s new to you? There’s no point in writing down facts you already know. If you already know the Declaration of Independence was written and signed in 1776, there’s no reason to write that down. Anything you know you know, you can leave out of your notes.

    Second, what’s relevant? What information is most likely to be of use later, whether on a test, in an essay, or in completing a project? Focus on points that directly relate to or illustrate your reading (which means you’ll have to have actually done the reading…). The kinds of information to pay special attention to are:

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    Dates of Events

    Dates allow you to create a chronology, putting things in order according to when they happened, and understand the context of an event.

    For instance, knowing Isaac Newton was born in 1643 allows you to situate his work in relation to that of other physicists who came before and after him, as well as in relation to other trends of the 17th century.

    Names of People

    Being able to associate names with key ideas also helps remember ideas better and, when names come up again, to recognize ties between different ideas whether proposed by the same individuals or by people related in some way.

    Theories or Frameworks

    Any statement of a theory or frameworks should be recorded — they are the main points most of the time.

    Definitions

    Like theories, these are the main points and, unless you are positive you already know the definition of a term, should be written down.

    Keep in mind that many fields use everyday words in ways that are unfamiliar to us.

    Arguments and Debates

    Any list of pros and cons, any critique of a key idea, both sides of any debate or your reading should be recorded.

    This is the stuff that advancement in every discipline emerges from, and will help you understand both how ideas have changed (and why) but also the process of thought and development of the matter of subject.

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    Images

    Whenever an image is used to illustrate a point, a few words are in order to record the experience.

    Obviously it’s overkill to describe every tiny detail, but a short description of a painting or a short statement about what the class, session or meeting did should be enough to remind you and help reconstruct the experience.

    Other Stuff

    Just about anything a professor writes on a board should probably be written down, unless it’s either self-evident or something you already know. Titles of books, movies, TV series, and other media are usually useful, though they may be irrelevant to the topic at hand.

    I usually put this sort of stuff in the margin to look up later (it’s often useful for research papers, for example). Pay attention to other’s comments, too — try to capture at least the gist of comments that add to your understanding.

    Your Own Questions

    Make sure to record your own questions about the material as they occur to you. This will help you remember to ask the professor or look something up later, as well as prompt you to think through the gaps in your understanding.

    3 Powerful Note-Taking Techniques

    You don’t have to be super-fancy in your note-taking to be effective, but there are a few techniques that seem to work best for most people.

    1. Outlining

    Whether you use Roman numerals or bullet points, outlining is an effective way to capture the hierarchical relationships between ideas and data. For example, in a history class, you might write the name of an important leader, and under it the key events that he or she was involved in. Under each of them, a short description. And so on.

    Outlining is a great way to take notes from books, because the author has usually organized the material in a fairly effective way, and you can go from start to end of a chapter and simply reproduce that structure in your notes.

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    For lectures, however, outlining has limitations. The relationship between ideas isn’t always hierarchical, and the instructor might jump around a lot. A point later in the lecture might relate better to information earlier in the lecture, leaving you to either flip back and forth to find where the information goes best (and hope there’s still room to write it in), or risk losing the relationship between what the professor just said and what she said before.

    2. Mind-Mapping

    For lectures, a mind-map might be a more appropriate way of keeping track of the relationships between ideas. Now, I’m not the biggest fan of mind-mapping, but it might just fit the bill.

    Here’s the idea:

    In the center of a blank sheet of paper, you write the lecture’s main topic. As new sub-topics are introduced (the kind of thing you’d create a new heading for in an outline), you draw a branch outward from the center and write the sub-topic along the branch. Then each point under that heading gets its own, smaller branch off the main one. When another new sub-topic is mentioned, you draw a new main branch from the center. And so on.

    The thing is, if a point should go under the first heading but you’re on the fourth heading, you can easily just draw it in on the first branch. Likewise, if a point connects to two different ideas, you can connect it to two different branches.

    If you want to neaten things up later, you can re-draw the map or type it up using a program like FreeMind, a free mind-mapping program (some wikis even have plug-ins for FreeMind mind-maps, in case you’re using a wiki to keep track of your notes).

    You can learn more about mind-mapping here: How to Mind Map: Visualize Your Cluttered Thoughts in 3 Simple Steps

    3. The Cornell System

    The Cornell System is a simple but powerful system for increasing your recall and the usefulness of your notes.

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    About a quarter of the way from the bottom of a sheet of paper, draw a line across the width of the page. Draw another line from that line to the top, about 2 inches (5 cm) from the right-hand edge of the sheet.

    You’ve divided your page into three sections. In the largest section, you take notes normally — you can outline or mind-map or whatever. After the lecture, write a series of “cues” into the skinny column on the right, questions about the material you’ve just taken notes on. This will help you process the information from the lecture or reading, as well as providing a handy study tool when exams come along: simply cover the main section and try to answer the questions.

    In the bottom section, you write a short, 2-3 line summary in your own words of the material you’ve covered. Again, this helps you process the information by forcing you to use it in a new way; it also provides a useful reference when you’re trying to find something in your notes later.

    You can download instructions and templates from American Digest, though the beauty of the system is you can dash off a template “on the fly”.

    The Bottom Line

    I’m sure I’m only scratching the surface of the variety of techniques and strategies people have come up with to take good notes. Some people use highlighters or colored pens; others a baroque system of post-it notes.

    I’ve tried to keep it simple and general, but the bottom line is that your system has to reflect the way you think. The problem is, most haven’t given much thought to the way they think, leaving them scattered and at loose ends — and their notes reflect this.

    More About Note-Taking

    Featured photo credit: Kaleidico via unsplash.com

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