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Diet on the go

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A guide to a healthy diet for busy people

Q: I am constantly on the go. Do you have any diet tips to help me stay on track while out and about?
A: With four young children and two full-time businesses, I can certainly relate! No matter how busy I am, I always make it a point to choose foods that are easy for me to pack up and go. Fruits, almonds, protein powder and a shaker cup are staple items that are helpful to have on hand.

If I can leave the house with those key items plus an additional full meal including protein and carbs, I will feel full and satisfied for the entire day. I try to eat a quick meal before I leave in the morning and have another one when I return from my day.

Consistency, discipline and staying positive go a long way. Here are some easy meal ideas to help you get through your busy day, keep your mind at ease and your belly satisfied.

Oatmeal protein pancakes
½ cup oatmeal
8 egg whites
¼ cup blueberries
Natural peanut butter or sugar-free syrup (for topping)

Protein shake
1 scoop protein powder
1 cup almond milk
½ banana
1 tsp natural peanut butter

Chicken breast or tuna salad
Organic free-range chicken breast or canned light tuna
Mixed greens (kale, spinach, romaine and arugula)
Grape tomatoes
Balsamic dressing
¼ avocado

Yogurt and berries
½ cup non-fat yogurt
½ cup berries
Handful of almonds or 1 tsp granola

Low carb tortilla
Ground chicken, turkey or extra lean sirloin
Mixed peppers
Side salad or veggies

Don’t forgot to drink lots of water. Many of the unhealthy cravings we experience on the road can be satisfied with a refreshing drink of water.

The body needs water for all of its functions. Drinking plenty of water will flush your body of toxins, keep your skin fresh and help you eat less. It will also help you avoid travel lag, symptoms of overexposure to the heat or sun and junk-food cravings.

Have a question? Email Nichelle at

Author: Nichelle Laus is the owner of Optimum Training Centre ( in Toronto, Ontario. A fitness and cover model, figure and bikini competitor, competition preparation and transformation coach for Team Laus (, she is a certified personal trainer, and kickboxing and kettlebell instructor. Nichelle is also a motivational speaker and proud mom of four boys under the age of eight. Nichelle has been a regular contributor to Optimyz print and digital for years!


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