Best On The Go Meal Plan by Melissa Koerner


You’re busy. You’re working long days. You want to eat healthy, but you don’t have the time to make meals.

I completely understand.

To help make planning tomorrow’s meals really easy for you I’m sharing with you one of my personal on-the-go meal plans.

By taking just a few minutes to think ahead about what you need to sustain you for your 8+ hour day ahead, instead of reaching for something in the vending machine or ordering lunch out when the hunger pangs strike, you are going to have some healthy foods on hand that will make you FEEL BETTER and help you get though your day with more energy, better mental focus and a full, happy belly!

Here are five items to pack in your cooler before you head out the door for a long day’s work ahead. (Of course, you can always pack your cooler the night before, which is what I do to make the morning less stressful.)

1. Very Berry Green Smoothie
This is my go-to breakfast smoothie. It’s packed with healthy fats, proteins and carbs, so it’s really filling. But most importantly, it tastes good!

Here’s what you need to make it:

8-10oz plain, full-fat organic yogurt
¼ c frozen raspberries
¼ c frozen strawberries
¼ c frozen blueberries
¼ c frozen blackberries
1 heaping handful of greens (I like spinach, swiss chard and/or kale)
1-2 tbsp raw honey
1 tbsp chia seeds
1 tbsp ground flax seeds
1 tbsp buckwheat
1 tbsp coconut oil

Place all ingredients in a blender and blend until you achieve the desired consistency. Pour into an insulated stainless steel container so it stays cool until you’re ready to drink it.

Here’s my secret smoothie weapon…

2. Greens with Fresh Veggies and Hard Boiled Eggs

Taking a salad to work is a great option because you don’t have to heat it in the microwave (the microwave destroys the heck out of your food!)

Not to mention that organic greens help detoxify your liver so they basically help keep your body clean.

There are some many different ways to make a salad—the combinations are endless.

But here’s what I make when I want to keep in really simple:

Mixed greens (lettuce, spinach, swiss chard, kale etc.—I buy the pre-made organic greens so they’re already washed and ready to go.)
Yellow peppers
Hard boiled eggs
Fermented carrots (These add a nice flavor and the juice makes for a tasty dressing; I like the company “Real Pickles”)
2 tbsp flax oil
2 tbsp sunflower seeds

If you get bored eating salads, I suggest mixing up your proteins. I typically use the leftovers of my dinner from the night before.

3. Apple Slices
I suggest slicing your apple so you can eat half as your mid-morning snack and the other half as your midafternoon snack. Be sure to buy organic apples. They’re on the Environmental Working Group’s (EWG) “Dirty Dozen List.”

4. Almond Butter
Almond butter is my favorite nut butter! Almonds are not only a great source of proteins and fats, but they’re also a great source of calcium. Put 1-2 tbsp of almond butter in a small glass container to dip your apple slices in for a balanced snack.

5. Water
Pack a water bottle—either a stainless steel Kleen Kanteen or glass container—so you always have water on you. The ideal amount of water to drink each day is about 50% of your body weight in ounces. For example, if you weighed 140 pounds you’d drink 70 ounces of water each day.

So there you have five things to pack in your lunch cooler tomorrow!

And if you’re looking for some more quick and healthy meal ideas, I urge you to check out our DIY Healthy Solutions On The Go Program which is available online for you to access at your convenience.

11 Easy Tips to Shape Up for Summer


by Victoria Abrams

Most fitness experts recommend staying in shape all year-long so there is no need to shape up for summer specifically. Sadly, we are not all fitness experts, and we can all use a boost once spring comes around.

Follow these 11 easy tips and you’ll be in perfect shape in no time.

1. Motivate yourself
Buying a bathing suit you don’t fit into yet might sound like a crazy idea, but it is an excellent way of motivating yourself to keep pushing your workout plan instead of giving up. Hang it behind the television or another place that will make you want to move.

2. Make a plan
After being inactive for a few months during winter, having a plan and sticking by it is essential if you want to get in shape on time. If your exercise routine is taking you outdoors a lot, bad weather might deter you from going out. One swift look on your workout calendar will change all that, and have you running in the rain.

3. Try something new this year
Another extra motivation to get started is to try something new. Rollerblading, disc golf or hula hoops, it doesn’t matter, as long as you are having fun with it. Not only are you having fun and exercising muscles you rarely use otherwise, you are learning a new skill as well. A triple win!

4. Exercise in the morning
Working out in the morning gives you that extra energy to tackle the rest of the day. In addition, it decreases appetite and you will burn calories all day long. A cardiovascular workout like jogging or swimming in the morning combined with strength training will burn off the extra pounds from winter in no time.

5. Change your diet
As spring sets in, your workout routine is not the only thing that could use a bit more diversity. More fresh fruit and vegetables will be coming into stores, so take advantage. Go for whatever is in season, and try adding some extra berries, nuts and fruits to your diet.

6. Go outside
As the days get longer and the weather turns mild, the time has come to take your exercise routine outside. Fresh spring air will stimulate your organism to awake from its slumber.

7. Walk and cycle
Walking and cycling to work, school or the store should be top of the list for anyone wanting to improve their shape, health and financial situation. Excellent for those suffering from a bad back, the benefits of walking and cycling extend beyond your summer shape to your mind, as you will be less and less annoyed with traffic jams.

8. Alternate exercise routines
You made your plan and you have resolved to sticking to it. But does it contain enough variety? If you are doing the same exercise all the time, chances are you will get tire of it quickly. Not only that, you are also exercising just one part of your body. Entire muscle groups will remain underused. For a perfectly toned summer shape, alternate exercise routines so all parts of the body get enough exercise.

9. Energize your life
Instead of just exercising for half an hour, try making everyday chores into a game to boost your activity level. Take the stairs instead of the elevator and carry your shopping home instead of taking a taxi. You will feel more motivated to get started on your exercise routine if you are active during the other part of the day as well.

10. Get into nature
As nature starts to bloom again, why not go out and enjoy it to the maximum? Hiking, climbing and camping out are excellent cardiovascular workouts that will reinvigorate you and help you connect with nature after a long winter.

11. Find a buddy
Exercising by yourself can be difficult at times, especially if your program last for several months. Having a friend to train with can do wonders for motivation. In addition, it’s a lot more fun.

Author Bio

This is a Guest Post by Vic Abrams a part-time guest blogger and full-time health enthusiast. Vic currently represents Superfood Diet a great resource to find out more about superfood drink effects