Tips and Tricks Toward Healthier Eating

Shelly Marie Redmond, MS, RD, LDN

Working 40 hours-plus a week and struggling to make healthy choices? Feeling super drained at the end of a workday? Not sure what to eat to fuel your body? This article dives into tips and tricks to fuel your body for business success!

Be strategic with water:

Countless studies show the relationship between lack of water equaling a lack of focus. Many of us know the importance of water, but let's be honest. While we are tracking spreadsheets and employees, we do not have time to track our water. Instead of leaving a bottle of water on your desk to sit and gather dust, change your focus. If you focus on drinking 16-24 ounces of water with each meal, you will drink at least 48 ounces of water. If you then focus on adding 16 ounces of water on your drive to and from work, you will hit 80 ounces.

Fiber every time you eat:

If you follow my website (or if you are a client), you know I preach a low-carb, highfiber lifestyle. Fiber has so many positive benefits, and many of us know fiber can help lower cholesterol and blood sugar. However, I stress fiber since it keeps us fuller longer. My fiber goal for all my clients is 30 grams or higher in a day. Similar to water, I want you to be strategic with your fiber. I am very specific with my clients on products. For example, my two favorite kinds of cereal are Julian's Bakery Pro Granola (12 grams of fiber) and Sola Granola (five to seven grams, depending on flavor). Start looking at the labels and shoot for five grams of fiber or higher. Fruits? Look at the raspberries (seven grams of fiber), blueberries, blackberries and strawberries. Vegetables? Look for as many greens as possible.

Add additional vegetables at lunch and supper:

OK, I understand! Vegetables take time. Time is money. Look for the plain frozen vegetables, pop them in the microwave, add one teaspoon olive oil and voila!

Protein plus fiber snack:

As much as I love protein, your 3 p.m. snack cannot consist of you going into the back kitchen and sautéing up some chicken. More often than not, a snack will be a nonmeat protein. This has us leading to picking “granola bars.” Caution: These usually contain a load of sugar and gluten (a topic for a whole other article). For now, look at granola bars with five grams of fiber or higher and five grams of sugar or less. My two favorites are Good to Go and KIND Bars.

Pull out that slow cooker:

The slow cooker (or crockpot) is so underused in our kitchens. Beware — I don't encourage slow cooking on the weekdays. Slow cook on your days off while doing your other chores and pack away the meals. This leads me to ...

You do not need fancy prepped meals:

Unless you have time and prepping meals is a stress reliever, focus on simple basics. I have seen too many women stress over beautiful restaurant-style creations. While this can be fun, don't stress over it. Some of my most successful meals are twoingredient slow cooker meals. One of my favorites is Salsa Chicken.

Shelly's Salsa Chicken

1 jar of salsa

1 lb. boneless chicken breast, tenders or thighs

Put salsa and chicken in the slow cooker.

Cover with lid.

Cook on low for 4-6 hours.

Serve over cauliflower rice or high-fiber tortilla wraps.

Look at investing in an air fryer:

One of my favorite appliances, the air fryer, is a winner in cooking items both yummy and fast. My suggestion is to buy a basic style and go from there. Think I would leave you hanging with recipes? Nah! Visit my new website, www.shellyinthekitchen.com and YouTube Channel, Shelly Marie Redmond, for fabulous air fryer recipes the entire family will love.

Shelly Marie Redmond, MS, RD, LDN, is a culinary dietitian. Visit her websites, Shelly in the Kitchen (www.shellyinthekitchen.com) and Skinny Louisiana (www.skinnylouisiana.com), for low carb recipes and check out her YouTube, Shelly Marie Redmond, for easy cooking tutorials.