"Help!!"--for the time crunched.

So, I was asked point-blank at spin class the other morning...

"Dana, what can us busy people, (yourself included) who work long days do about dinners during the week, when we get home and we're too tired to cook or having something healthy?"

Well, as a dietitian I am often asked this question.

Since, I work full-time and I am a full-time graduate student, believe you-me, I understand what this is all about. So, for those of you who are looking to simplify your life...let me tell you what I do...I'm a "practice what I preach" type of gal.

1) I food shop once each week, usually on Sundays.
2) Whilest at the grocery store, I purchase these staples:

• bagged lettuces
• pre-chopped vegetables such as bagged broccoli
• wash and pour fruit such as grapes, blueberries, strawberries, bananas

3) As far as meats and proteins go...KISS (Keep It Simple Stupid/Silly--whichever you prefer)

• a pre-roasted chicken from the deli counter is usually far cheaper than buying raw chicken that you then have to flavor up and cook yourself during the week. plus it's cooked.
• A side-of salmon
• and for those of you who are meat lovers...you can get lean cuts of meat (that's fine.), grilling/baking/quick pan-sauteeing is very fast and easy.

4) I usually buy some type of starch whether that be bread, pita-bread, or pasta/rice. Keep in mind, the smaller the grain of pasta or rice the faster it cooks. Brown is healthier than white.

But now, onto the meat (no pun intended) of this helpful hint hipster sheet:

When I get home on the weekends, I tear apart the roasted chicken(s), take of the skin, and store it in tupperware.

With the salmon, I leave it whole, it's easy enough to cut off a 5-6 ounce portion and cook it in minutes in the oven. By mid-week though, it's important to take the leftover salmon and freeze it in pre-sliced portions.

Dinner time rolls around this is what I do:

1) open bagged lettuce, pour to desired amount...stop.

2) add cooked protein of desired choice.

3) add pre-cut chopped vegetables of choice, such as pre-cut carrots, or seasoned salad-bar items such as cherry tomatoes, water chestnuts, baby carrots, beats, etc etc. Whatever you desire.

4) add fruit if you like, and then dress with your vinegar/choice of dressing. Dessert can be fro-yo, fruit, or a home-made blenderized smoothy (yummmy!)

Alternatively, if you want a hot-meal.

1) Open bagged pre-cut veggies, saute/microwave/steam (whatever you like).

2) Toss herbs/spices.

3) Cook your favorite protein (10 minutes)

4) remember to have heated a pot of boiling water at the start, for starch of choice. There ya go another fast-speedy dinner!

Anyway, just rinse, repeat, all week long.

I hope that these tips have been helpful. Remember, the grocery store is your friend. Buy easy prepackaged fruit/veggies. Pre-cooked roasted chickens, healthy-quick-cooking fish, and other lean meats. You have yourself, a fast, home-cooked/prepared meal without all the detriments of processed, canned, or boxed meals.

Plus, You'll save yourself a bundle if you buy this rather than eat take-out all week long!

Cheers!