Fast-track nutrition: eat healthy, even while watching the clock

Vibrant Life, March-April, 2004 by Barbara Anan Kogan

Nutrition? Who has time? You're in a hurry! While it may be fun to savor the rich aroma of slow-cooking food coming to life on the stove or in the oven, your life doesn't afford much downtime. You live in the fast lane--going, doing, deciding, changing, attempting, rebooting, restocking, resetting, making things happen at a frantic pace. What's a modern man, woman, or child to do? The answer may be as close as your pantry or refrigerator if you've done some serious preparation.

Consider these four common scenarios.

Breakfast. While you know it's the most important meal of the day and necessary for keeping you going and going and going like the battery bunny, you and the kids are running late, trying to get ready for work and school. You may be tempted to adopt a fast-food, vending-machine "I'II pick up something healthy later" attitude. Don't!

Snacks. Acing math tests, sitting in meetings, playing sports, Scouting, even participating in after-hours church-related activities can work up an appetite. The sugar- and salt-laced, prepackaged treats nestled in those pretty little wrappers are looking kinda good. Wait!

Lunch. Need to eat at your desk in order to finish your work? Attending a school club or professional association meeting at which no food is served? Don't like the looks of the nonvegetarian fare offered by the restaurant or school lunch program? Find the lines at your local sandwich shop wrapping around the block? Keep calm.

Dinner. Traffic delays you 45 minutes. Grocery checkout lines are as bad as at the sandwich shop. You're dead tired, and your stomach is growling like something you heard on the nature channel. You decide that a midnight snack will do the trick. Don't even think about it!

Proper Nutrition in Minutes, Not Hours

Before any of the above scenarios has a chance to affect your health or the health of someone you love, make an appointment with yourself to do something about it.

Here's how to stock a basic vegetarian pantry for on-the-run nutrition that balances proteins, carbohydrates, and fats Be sure to involve the kids in menu ideas, help with shopping, and preparation.

You begin by asking the question "What color?"

Vegetarianism encompasses all of the colors of the spectrum. Nearly 20 years ago homeopathic M.D. Gabriel Cousens' book Spiritual Nutrition and the Rainbow Diet suggested that color-rich foods build, cleanse, energize (there goes that bunny again), heal, and rebalance the body. Painter Mindy Weisel's 7-Day Color Diet updates her own Rainbow Diet from 1980 by emphasizing the artistic beauty of food after consulting with her nutritionist daughter. This color concept will help you as you menu plan for the week--according to your schedule--and shop for pantry, fridge, and freezer basics. The more colors, the better.

Theme for a Day

Next, for fun, think in terms of themes. Begin with national holidays. Imagine when Christopher Columbus set sail from Spain more than 500 years ago and brought with him lentils, chickpeas, and other beans, goat cheese, honey, and raisins. When he dropped anchor at an island off the coast of the New World, he encountered Native Americans. They introduced him to squashes and corns, which, when added to his stock of beans, originated the "three sisters" food concept. For Columbus Day, prepare accordingly.

Three centuries later, Virginia farmer and first U.S. president George Washington became a leader in the development of agriculture. He rotated crops on a seven-year cycle and grew apples, according to nutritionist/culinary historian CiCi Williamson, in her The Best of Virginia Farms Cookbook and Tour Book.

America's third president, Virginia farmer and gardener Thomas Jefferson, grew 15 types of English peas. President Jimmy Carter, from Georgia, grew up on a peanut farm. To honor these national leaders each Presidents' Day, prepare these foods associated with them.

When the Chinese New Year rolls around in midwinter, prepare Asian stir-fry. This dish makes great leftovers.

Welcome the four seasons with appropriate foods. With the arrival of spring, enjoy peas, asparagus, blueberries, and strawberries. The fall/winter colors of red, orange, yellow, and white are beautifully reflected by acorn and zucchini squashes and sweet potatoes.

Stock Your Pantry Now

In preparation for getting your nutrition program on the fast track, find a vegetarian-friendly grocery chain, or check out your local health food store. Ethnic outlets and farmers' markets offer plenty of opportunity too. Your pantry basics should include the following: dried beans; bottled or canned fruit juices; bulk or prepackaged grains; a variety of white, red, and sweet potatoes; rice; quinoa; couscous; and textured vegetable protein (analog soy products, or "meat substitutes," that look and sometimes even taste like the real thing).

Stock your freezer with frozen vegetables, soy burgers, and soy nuggets.

Make space in your refrigerator for tofu packages, fresh goat, cow, or soy milk and yogurt, eggs or egg replacements.