Meals on Wheels

Yesterday afternoon I was driving to an audition in Santa Monica on the freeway. Typical at any hour in Los Angeles I was stuck in traffic. As I inched along the 405 I noticed my fellow drivers devouring their lunches behind the wheel.

One driver was devouring a burger from a fast food joint while another grasped a folded piece of pizza. While these may be convenient “handy” meals they are disastrous for the waistline.

If there was an organic, affordable, and fast food joint offering clean meals on the side of the road I’m sure they would have chosen that option, but I’m sorry to say that’s rarely the case.

At that moment I felt extremely grateful for my prepared meal that I had in my bag. I knew that I would not be left at the mercy of a $.89 taco when hunger pains set in.

To be honest, there’s never a time I leave home for an extended period of time without a clean meal or snack. I eat 6x/day and every 2.5-4 hours. My meals are geared towards my athletic and physique goals and of course in line with my nutrition philosophy of “smart nutrition- eating the right foods, in the right amount, at the right times.”

I know myself far too well at this point. If I don’t eat my blood sugar levels drop; I get hungry, fatigued, and cravings set in. If I go too long without getting the proper nutrients into my system I create a stressful situation for my body. I may start to release the catabolic hormone cortisol, which may prohibit fat-burning and muscle growth and recovery. I work way too hard in the gym for that to happen!

If I give in to the cravings or have to settle paying for a meal that doesn’t even come close to the quality nutrition I’m used to receiving I end up feeling cheated, guilty, and that much further away from my ultimate goal. With knowing these things why would I not take the extra time to pack a clean meal?

The “Easy”

I’m not going to lie to you. It’s not always easy, but I have a miraculous solution…stop believing it’s supposed to be easy! When you change your mindset and realize that the end result- a lean toned physique, unlimited energy, and better health isn’t going to be handed over you can start applying the necessary effort to accomplish your goals.

Preparation is Key

So there may not be an “easy button” when it comes to eating clean, especially when you’re on the go, but here are some ways to make it “easier.”

1. Know what you’re going to eat for the week and plan out clean meals that you enjoy. Having a customized nutrition plan built just for you can help determine how many calories, grams of macronutrients, and nutrient timing will best help you accomplish your fitness and physique goals.

2. Grocery shop with a purpose. Make a list to save time so you don’t wander around the grocery store pondering about all the possibilities (or get tempted by the ice cream and candy.)

3. Have a list of “on the go” meals and snacks and always keep them handy

4. Cook your protein in bulk. Cook chicken breasts, turkey burgers, etc for a few days at a time. That way you always have a speedy meal ready to go. You can add the protein to a bed of greens for a salad or quickly add to a wrap for lunch, or make a quick and easy stir-fry when you get home and feel starved.

5. Have kitchen tools and utensils for success: storage containers, food scale. Ziplock bags, etc.

6. Weigh out your portions and store.  This way it’s literally grab-n-go.

7. Have “back up options.” Example: keep a protein shaker cup, protein powder, bottled water, and raw nuts and dried fruit in the trunk of your car for emergency situations.

8. Carry a cooler. I know it may not be the “coolest,” but you’ll save money, calories, and your health when you pack healthy options, eat small meals often, and fuel your activity.

9. Pack leftovers from a healthy dinner for lunch the next day.

10. Prepare your clean to-go meals the night before. While you’re at it, prepare your gym bag as well so you can hit the gym before or after work.

Favorite meals and snacks from my cooler:

• 4 oz. grilled chicken breast, 3 oz. yam, 1 cup broccoli
• Whey protein shake mixed with water and raw almonds
• Brown rice cake with 1 tbsp natural peanut butter
• Turkey burger with garden salad and balsamic vinegar
• Greek yogurt with fresh berries
• Homemade protein pancake (made with egg whites, protein powder, oatmeal)

It may not always be the easiest or most convenient, but it’s like Booker T. Washington said, “nothing ever comes to one that is worth having, except as a result of hard work.”

Good luck in your fitness endeavors. Stay committed. Stay consisted. I’m always here for support!

* Kelly offers online training and nutrition programs. Contact her at Kelly@kellygonzalez.com.