Magazine for the professional nail industry.
Issue link: http://nailsmag.epubxp.com/i/753141
76 | NAILS MAGAZINE | 2016-2017 THE BIG BOOK HOW TO DO EVERYTHING BETTER GUIDE: ... EVEN BETTER > It's smart to have a ready-to-eat, complex carbohydrate-based dish on hand. Consider keeping a big pot of cooked brown rice or quinoa in the fridge for a quick side dish. Combine with a quality protein such as cubed tofu or roasted chicken and some steamed veggies, and you have a perfect, complete portable meal. > Have easy grab-and-go, nutritious breakfast choices on hand such as boiled eggs, low-fat Greek yogurt, whole grain toast with peanut butter or avocado slices, or protein smoothies. > Take a cooler to work every day that contains good-for-you snacks, such as string cheese, fruit, cottage cheese, and veggies and hummus. Be sure to include a nutritious lunch, such as vegetable salad with a low-fat protein and olive oil dressing, a savory vegetable soup, or a brown rice or quinoa dish. them about healthy eating. > Wash, peel, and cut fruits and vegetables for snacks. Store in individual plastic baggies or containers. Good choices are carrot, celery, or jicama sticks, and apple slices, which are all good for dipping in hummus, organic peanut butter, or low- fat Greek yogurt. Wash, cut, and store veggies such as kale, broccoli, cauliflower, and red pepper so you can also use them in soups, salads, or to steam for side dishes. > Prepare good quality proteins and refrigerate them so they will be available every day of the week. Roast a whole organic chicken; cube tofu, seitan, or other vegan proteins; have cans of tuna, or chickpeas and other legumes at the ready. > Soups and stews are great to make ahead because you can make extra to freeze and they are easily transported and re-heated for lunches and snacks. How to Make Work Day Meals and Snacks Healthier Long hours as a nail tech can be hectic, and all too often, we don't fuel our bodies properly. When we're tired, busy, and there's no healthy food on hand, it's far too easy to grab a bag of chips or binge on those donuts your colleague brought to the salon. When we eat bad fats, too much sugar, and too many simple carbohydrates — empty calories — we're sabotaging ourselves by creating a vicious cycle of lethargy, cravings, and overconsumption. When we ditch the junk food and eat healthy foods consistently, our blood sugar stabilizes and our energy soars. "Just as higher grade gasoline makes your car run better, higher quality food is better for your body," says G. Douglass Anderson D.C., C.C.N. "From your heart to your immune system, and your muscles to your skin, better food helps build and maintain better function and better form." The key to eating for energy is preparation: > Set aside a little time on Sunday afternoons for shopping and prepping food for the week. If you have kids, a trip to the farmers' market can make a nice family outing, and it's a good way to teach FEEL >>>