Plan Ahead To Make Good Choices

Summer is almost over! Fall sports are getting ready to start competing and school is about to start. When schedules get crazy, athletes eat out! With a little bit of planning and thinking ahead (and maybe with the help of vitabot), you can save money, eat healthy and delicious foods, and fuel your body in the fastest way.

Step 1: Take a day on the weekend to WRITE DOWN YOUR MEALS for the week. I use something my mom still does - I sit down on Saturday mornings, plan my dinners for the week, then look in my fridge and cupboards and make a grocery list of foods I need. Just making a list will save you money! You don't have to be overly specific about what you're going to have, it can be as simple as choosing your main course. For example:

Monday Tuesday Wednesday Thursday Friday
Chicken Fish Hamburgers Chicken Spaghetti

If you want to get more specific you can add in your vegetables and other sides. People usually eat out because they don't know what to eat and don't know what they have so it's easier to go out. If you have a plan, you're more likely to go home and drive past the McDonalds or Taco Bell.

Step 2: Now that you have the plan and the groceries, I take Sundays to cook the meat for the weekday meals. So I'll grab a couple chicken breasts, some fish, some hamburgers etc and put it on the grill or cook it on the stove. Then I don't have to cook when I get home late each day, all I have to do is look at my plan and reheat it in the microwave.

Step 3: While your main dish is re-heating in the microwave, you can start putting your side dishes together. Grab a can of beans and a potato or some rice and a salad. Pour a glass of milk or water and you can sit down to a nutritious BENEFICIAL meal in less than 10 minutes!

The most important thing is to have a plan. No one wants to come home hungry then have to think about what they are going to cook! Have a plan and your nutrition will improve by leaps and bounds!

Finally, plan ahead for busy days. If you know you can't go home at lunch time or even that you won't have time for lunch, plan ahead and pack something. Easiest choice would be peanut butter and jelly since it doesn't need to be refrigerated, but it can be anything you want. Pack your lunch and/or snacks to keep your body fueled for practice and competitions. I always make sure I have food with me - in my car, in my purse, in my bag - you never know when you'll be stuck somewhere wishing you brought something.

Plan ahead - Fuel properly - Perform at your best!

Shopping Local for the Summer

Everyone has excuses as to why they can't eat healthy, but topping the list is that its too expensive and too hard. While eating healthy can cost more, it is much cheaper and more convenient during the summer months when everything is in season. We talked during our grocery store tour about looking for fruits and vegetables that are in season when you're trying to decide what to buy. Fruits and vegetables that are in season are not only cheaper but you can get a wider variety of items for less.



You don't have to put a lot of work in to figure out what items are in season. The easiest way is to look for items on sale at your grocery store of choice. Wal-Mart, for example, has items in giant bins at the very front of the produce/vegetable section. Gerbe's and Schnuck's have large signs advertising sale directly over the items.



Another easy way to find cheap deals on fresh and local fruits and vegetables is by attending the Farmers Markets here in town. There are two markets: one is located in the parking lot next to the Boone County Health Department on Worley St, right off of West Blvd and the other is behind the ARC. Both are open from 8-12 on Saturdays and the one behind the ARC is also open from 4-6 on Mondays and Wednesdays. All the vendors at both markets are local farmers and all their products are delicious. I bought a half dozen ears of corn for $1.50 last Saturday and it tastes so much better since it hasn't been shipped from California! They offer everything from fresh meat to homemade pasta to vegetables to bread to herbs. They are also very willing to share ideas about how to prepare their items, all you have to do is ask!!



Some items that are in season right now are: blueberries, nectarines, peaches, plums, corn, zucchini/summer squash, tomatoes and many, many more! Head out to one of the markets, pick one thing and give it a try! If you have any questions, stop by my (Coach Heitmeyer) office and I'll be glad to help. Happy Summer!