Eating for Energy and Focus

Students and teachers are heading back to school. Families are leaving behind the lazy days of summer for the over-scheduled days of school and extra-curricular activities. Instead of looking forward to vacation, it's time for homework, practices, games and meetings. For the sake of convenience, it's also a time when you may be tempted to rely on pre-packaged meals, snacks and fast food options.The problem is that at a time when foods that provide energy, focus and good nutrition are in high demand they are in short supply. These 'convenient' meals and snacks, high in unhealthy fats and simple carbohydrates, provide little of the nutrients your body needs and they tend to sap your energy.A balanced diet filled with lean protein, complex carbohydrates and healthy fats will provide the energy and stamina needed to achieve the mental and physical demands of everyone's busy schedules. Try the following to avoid what has become a common routine of unhealthy meals and snacks high in empty calories:

• Plan. There's a saying, "Failing to plan, plan to fail" sums up what happens when we lose control and just let life happen. Instead, have a family meeting and based on schedules figure out meals and snacks for the week. Make a shopping list; decide who's doing what, then set your plan into action. Remember that a variety of foods will ensure a balanced diet (lean protein, complex carbohydrates and healthy fats) for maintaining mental focus and keeping energy levels high.
• Prep. Based on your plan, prepare as much as you can when you have time (weekends, activity-free nights, etc). Wash, chop and store whatever you can ahead of time. Pre-package lunch and snack items. If cooking a meal that can be frozen, cook enough for two or three future meals – it will mean a night off some other time. Cook enough oatmeal for the week, divide into individual servings & refrigerate for an easy breakfast. Boil a dozen eggs & keep in the refrigerator for another quick breakfast or for a lean-protein snack. Enlist everyone's help to reduce the workload and provide some quality family time. Even small hands can fill up lunch boxes.
• Use 'convenience' items. All 'convenience' items are not created equal. Things like pre-packaged salads, frozen vegetables, microwave-ready bags of brown rice or whole wheat couscous, sliced apples, fruit cups, individual boxes of dried fruit or high fiber, low sugar cereal, string cheese and nuts can be used for their convenience and provide the protein, complex carbohydrates and healthy fats that can make it easy to stay focused at school and work and provide the energy needed to get through long, busy days.
• Use convenient cooking methods. There's no need to slave over a hot stove all day. Healthy, satisfying meals can be made in 30 minutes or less using a variety of cooking methods. Stir-frying is a quick cooking method for meat and vegetables; serve over microwave-ready brown rice for a complete dinner. Marinated fish or chicken and fresh or frozen vegetables cook in as little as 5 minutes in microwave steamer bags. If you want that all-day-cooking effect without spending all day in the kitchen, try a slow cooker/crockpot or pressure cooker.

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