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Healthy Meals in a Hurry: A 3-Step Guide for Busy People

By Ritamarie Loscalzo

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– by Dr. Ritamarie Loscalzo

“What can I eat that supports my health, tastes great, and is quick and easy to get on the table?”

I get asked this question all the time.  People wonder how I manage to eat so healthfully when I am so busy.  This is an actual comment, taken from a recent consultation form:

“One of my challenges is making food for myself – I would love to have someone else do it. I don’t want to be taking time at lunchtime to do that – so I tend to nibble and then get hungry in the afternoon – then work too late, so I’m really hungry at dinner time – and need to eat right away.”

I have hundreds more just like it!

Raw Food University Chef - Karen OsbourneMy friend and colleague, Chef Karen Osborne, is one of the busiest people I know, besides me of course.  As a home schooling Mom, choir member, volunteer at church, personal chef, instructor and Fresh ‘n Fun co-op manager she’s constantly juggling this activity and that. Yet she always manages to eat high green, delicious, nutrient-dense meals.

How does she do it?

She’ll be sharing her secrets in our One Dish Meals raw food class, but I thought I would give you a few hints and tips today to help you put healthy meals on the table in less than the time it takes to order pizza.

Step 1: Stock Your Brain with Purpose

Consistently choosing healthy foods to consume, despite time pressures requires a mindset shift.  It starts by focusing on what’s most important to you–making the connection between what you value most and healthy meal choices. Then, you must simply act from that place of knowing what you value most.

It sounds simple, and it is.  Implementation takes dedication and truly connecting to your core values.  One thing Karen and I have in common is a framework of reference that we get what we most want in life when we feel strong and energetic.  We feel strong and energetic when we eat lots of green foods and avoid the energy zappers like gluten, dairy, sugar and processed foods.

If we’re rushed or out and the food choices don’t support our ultimate goal, we hold true to our values and don’t eat the foods that will tire or weaken us.

Step 2: Stock Your Kitchen with Essentials

The next step is more practical.  Make sure to keep your house stocked with lots of whole foods.  With a little forethought and careful shopping, you can have foods around that you can prepare in a hurry.

Here’s a list of recommended food items to always have around:

  • Tomatoesthe most essential raw foods to have on hand
  • Avocados
  • Sprouts
  • Lemons
  • A variety of dried herbs and spices
  • Seeds, like sunflower, pumpkin, chia or hemp
  • Raw nuts
  • Greens
  • Sea vegetables
  • Powdered sea veggies, like kelp.
  • A variety of vegetables like cucumber, celery, carrots, and peppers

Step 3: Stock Your Meals with Creativity

I was in a hurry to get something to eat for dinner tonight, so here’s an example of throwing a healthy meal together in only 5 steps:

  1. I went down to the kitchen and found an avocado, a tomato and a jar of sauerkraut.
  2. I sliced the tomato in rounds and placed them on a plate.
  3. I sliced the avocado and placed the slices on top of the tomato (sometimes instead of avocado, I spoon nut or seed cheese on top).
  4. I put a dollop of sauerkraut on each tomato slice.
  5. I sprinkled the works with Italian seasoning and kelp powder

I had a delicious meal in less than 5 minutes!

One Dish Raw Food Meals - Apple Ginger Breakfast MedleyIn our One Dish Meals class we’ll be sharing how to whip up a one dish meal using whatever you have around.  Again, the key to quick and easy meals is having an open mind, having the ingredients on hand, and tuning in to your creativity.  Think outside the box.  Learn from people who have been there, done that.

Use your imagination.

Join us for Delicious One Dish Raw Food Meals! It’s guaranteed to be a winner!

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Medical Disclaimer: The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Ritamarie Loscalzo, drritamarie.com, and the experts who have contributed. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

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1 Comment

  1. Joline on December 11, 2015 at 2:41 pm

    This is a common mkstaie. Food doesn’t impact Crohns in any way. Food only provides symptoms because your crohns has likely coursed narrowings and this can give pain. My answer would be to move to a low fibre diet. And if your an active crohns suffer then you could try an elemental diet to calm things down. Its a liquid food diet known to aid remission.

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