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Make Time for Healthy Eating

Nov 6, 2020 | Uncategorized

Tips for Saving Time and Eating Healthy

In a nation where pizza is a vegetable, it is becoming increasingly difficult to make healthy meal choices. As a parent, it is easy to get caught up in the back-to-school morning scramble; you send your kids out the door with a Lunchable while grabbing a couple dollars for your lunch at McDonalds. At EFR, we urge you to take 15 minutes out of your day to make healthy eating choices for yourself and your family. Try these tips for saving time and eating healthy

Pack lunches the night before.

By packing your lunches the night before, you will save precious time in the morning! A sack lunch will also save money compared to cafeteria prices. Additionally, sack lunches make it easier for yourself and your kids to make healthy choices. Remember, a sack lunch is only as healthy as you pack it! Take time the night before to thoroughly plan out a balanced and nutritious lunch for your family to enjoy at the workplace or at school. Keep the food fresh by storing it in your refrigerator.

Educate your kids on healthy choices and restraint before sending them to school with lunch money. At the office, follow the same advice you gave them.

Depending on how your children’s cafeteria is set up, there is probably a mix of healthy and unhealthy options he or she has to choose from. Why wait in line for peas and carrots when curly fries and bread sticks taste so much better? Your child may not be so naive that they are completely unaware of what is healthy and what isn’t, however making the actual decision to go with the healthier option takes willpower, even as adults!

Take time to look at the school menu, and advise what your children should buy in the cafeteria. Create several healthy meal options for them out of what the school has available. Remember your advice while buying your own lunch at the office cafeteria. Follow restraint and good judgement, your body will thank you later!

Schedule healthy dinners every week, and prepare as much as you can the night before.

We’ve all been there: Driving home from a long day of work, dreading the thought of having to take the time to cook, so instead you swing by the closest fast food joint out of convenience. Alleviate the effort it takes to cook a healthy dinner by planning this week’s meals over the weekend, grocery shop for the needed ingredients, and prepare as much as you can beforehand. It’s easier to throw together meals when your veggies are already chopped and your meat is thawed in the fridge when you get home.

Slow cookers are also great to use when you want to save time on dinner after work. Slow cooker meals are easy to prepare ahead of time and freeze until you’re ready to use it! Your meal can be cooking throughout the workday and ready for your family when you get home.

By following these tips, healthy eating will soon become a habit. Make small, time saving changes in your daily routine will add up in health benefits.

Listen to Related Podcast: Understanding Food and Mood: Did you know you make over 200 food choices each day? While many people associate making food choices with their physical health and appearance, food choices affect emotional well-being, too. In this episode, Nutrition Services Director Susie answers the many questions floating around regarding those choices, diet fads, and explains the difference between eating disorders and disordered eating. In addition, Susie shares which diet fad she believes people need to be very cautious about trying.

From coffee to soda to energy drinks, caffeine is a part of daily life for many of us. And while it is naturally occurring, overconsumption can cause health problems such as increased blood pressure, heart palpitations, anxiety, headaches, and insomnia. For this blog, we sat down with Susie Roberts, a Registered Dietitian to discuss all things caffeine—why it’s such a big part of our lives, how much of it is in the food items many people enjoy regularly, and how much is too much. We’ll also talk about current trends and tips on how to boost your energy naturally so you can stop relying on caffeine to keep you energized throughout the day.

Q: Just this morning, I heard someone say “I’m not caffeinated enough for this day!” It really is such a big part of our daily lives. Why do you think that is?
A: It’s not surprising at all to hear that! About 90% of American adults consume caffeine daily. People are looking for ways to boost their energy and increase alertness and caffeine is readily available and socially acceptable.

Q: So, what exactly is caffeine, and how does it work?
A: Caffeine is a natural stimulant that affects the central nervous system. After consumption, it’s absorbed into the bloodstream and travels to the brain, where it blocks the effects of adenosine—a chemical that promotes sleep. This interference helps you feel more alert and awake.

Caffeine typically reaches your brain within 15 minutes, peaks in the bloodstream at 30 to 120 minutes, and has a half-life of 3 to 7 hours.

Q: Everyone knows that coffee and many soft drinks contain caffeine. But where else can it be found? If we are consuming these beverages and other items, how can we know the amount of caffeine we are getting?
A: Energy drinks have become very popular—especially among young adults. These contain not only caffeine, but may also have added sugars, so it’s a double whammy. Chocolate and many varieties of tea also contain caffeine. You may also want to check out any nutrition supplements or medications you are taking. And, many people may not realize it, but even decaf coffee contains a certain amount of caffeine.

Q: How much is too much when it comes to caffeine?
A: For most healthy adults, the FDA says up to 400 mg per day is safe. That’s about 4 cups of coffee. But you need to remember, that’s based on an 8 oz cup. Many people order an extra-large coffee, so you need to be aware of exactly how much you are taking in. Each individual reacts differently to caffeine based on their genetics, medications, and sleep habits.

How Much Is Too Much? Make Sure You Know Your Limits.

Q: What are the current trends in caffeine consumption?
A: As I mentioned before, energy drinks are increasing in popularity. They haven’t taken over coffee in the top spot, but Americans spent $19.2 billion on them in 2023 and that’s expected to rise to $33 billion by 2030. Coffee remains at the top, accounting for 69% of total caffeine intake, an increase of 15% in the last decade. And while the number of tea drinkers has dropped by 50%, those who drink it are consuming more.

Q: How can I be more aware about the amount of caffeine I’m getting?
A: Mindful consumption of caffeine is being intentional about what, when, and how much you consume. Track your intake and pay attention to any potential unwanted side effects like jitters or difficulty getting to sleep or staying asleep. Are you sleeping 6-8 hours a night and waking refreshed? If not, consider a “hard stop” 10 hours before your bedtime. Remember, that cup of coffee you had at 8 am can potentially still be in your system at 5 pm, so it’s important to time it right. And finally, if you decide you want to reduce your caffeine consumption, do it slowly to minimize any withdrawal symptoms such as headaches.

Be Mindful of Your Caffeine Consumption.

Q: Sometimes though, you need extra energy when you hit that afternoon slump. Can you suggest any alternative ways to get that boost and avoid turning to caffeine?
A: There are a few simple ways you can get that energy boost. First, make sure you are hydrated. Water supports joint health, oxygen delivery, temperature regulation, skin health, and more. You also want to move—even a short walk or stretch break can help. Make sure your meals are balanced with a protein and complex carbs. And most importantly, rest and recover. Sometimes rest—not more coffee—is what your body needs.

Q: So, what are your final thoughts on caffeine?
A: Caffeine can be part of a healthy lifestyle and may even offer some health benefits—but it’s all about balance and awareness. If you’re reaching for that third cup of coffee at 3 pm, pause and ask: Am I actually tired, hungry, or just in a habit? And then give one of the things we talked about a try, to get that energy boost naturally and see if that caffeine craving goes away.