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Am a busy mother of two ( both in 20’s ) who has 2 full time jobs working days and nights. job number 1 is a Carer for adults with learning dissabilities who prefer going out to cafes / fast food places to eat , I try to eat something health but it is hard and because we eat late or really early but the time I go to my next client I’m either starving and eat anything or I’m full and have not being so by the time I go to my evening job again I’m starving and snack on junk food i.e. Crisps / chocolate etc and by the time I get home I’m starving again so you can see why I’m struggling to loose weight . My energy levels are very low and when I do get home between clients / shifts I’m so tired I nap which then results in me missing meals . I’m on a very low budget because of bills etc so can’t really afford to by specialist foods , so please can someone help me devise a way to help loose weight have more energy and still be able to eat out with the clients
Hi, Coorheen. It sounds like you have a wonderful job – you are a hero!
I would suggest always having with you items that you can snack on for when you start to get too hungry, so that you don’t reach for junk. The following may work:
•Fresh and dried fruit
•Cut raw vegetables (free: Arugula, Broccoli, Broccoli rabe/raab, Cabbage, Cauliflower, Celery, Cucumber, Radishes, Spinach, Sprouts, Watercress, Zucchini
•Oven-baked vegetable chips
•Nuts and seeds
•Trail mix combinations of nuts, seeds, and dried fruit
•Sandwiches – good breads with nut butters, hummus and similar spreads, tahini, canned or smoked fish, cheese, homemade “cold cuts” from fresh meats, egg salad, etc.
•Whole grain or Paleo crackers plus any of the above
•Hard-boiled eggs
•Sliced or string cheese
•Cottage cheese
•Yogurt
•Milk (dairy or vegetal), plain or flavored with cocoa powder and a recommended sweetener
•Hearty soup in a thermos (2-3 food groups, i.e. meat or legume, vegetable, whole grain)
•Hearty smoothie/shake in a thermos (2-3 food groups, i.e. fruit/vegetable, dairy/vegan, seeds)
•Edamame or other legume/pulse snacks
•Whole grain or Paleo cereal or granola (cold in small sealable bag, cooked in thermos)
•Canned beans
•Prepared healthy foods in containers – from leftovers or prepared the night or weekend before.
•Homemade whole-food muffins or bars
•Popped grains, i.e. organic popcorn, sorghum, quinoa
When you go to cafes or fast food places, be prepared in terms of what to order, so that you aren’t caught off guard. Many of the restaurants have their menus online, and you can plan ahead. If you combine that with not being hungry before you go, then you can also save money by ordering the smallest “symbolic” item (such as fruit or a salad), or even just hot beverage.Hi, Coorheen. It sounds like you have a wonderful job – you are a hero!
I would suggest always having with you items that you can snack on for when you start to get too hungry, so that you don’t reach for junk. The following may work:
•Fresh and dried fruit
•Cut raw vegetables (free: Arugula, Broccoli, Broccoli rabe/raab, Cabbage, Cauliflower, Celery, Cucumber, Radishes, Spinach, Sprouts, Watercress, Zucchini
•Oven-baked vegetable chips
•Nuts and seeds
•Trail mix combinations of nuts, seeds, and dried fruit
•Sandwiches – good breads with nut butters, hummus and similar spreads, tahini, canned or smoked fish, cheese, homemade “cold cuts” from fresh meats, egg salad, etc.
•Whole grain or Paleo crackers plus any of the above
•Hard-boiled eggs
•Sliced or string cheese
•Cottage cheese
•Yogurt
•Milk (dairy or vegetal), plain or flavored with cocoa powder and a recommended sweetener
•Hearty soup in a thermos (2-3 food groups, i.e. meat or legume, vegetable, whole grain)
•Hearty smoothie/shake in a thermos (2-3 food groups, i.e. fruit/vegetable, dairy/vegan, seeds)
•Edamame or other legume/pulse snacks
•Whole grain or Paleo cereal or granola (cold in small sealable bag, cooked in thermos)
•Canned beans
•Prepared healthy foods in containers – from leftovers or prepared the night or weekend before.
•Homemade whole-food muffins or bars
•Popped grains, i.e. organic popcorn, sorghum, quinoa
When you go to cafes or fast food places, be prepared in terms of what to order, so that you aren’t caught off guard. Many of the restaurants have their menus online, and you can plan ahead. If you combine that with not being hungry before you go, then you can also save money by ordering the smallest “symbolic” item (such as fruit or a salad), or even just hot beverage.
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