Also posted as How to...eat healthily while campaigning
Political campaigns are a hellish time for trying to stay healthy while working ungodly hours.
There will be continual scrambles for food and unless you're disciplined or have the time for menu planning, meals can be disastrous for the waistline, not to mention the heart.
After one general election and two local 67 found these principles helpful:
- increase protein - you need it for brain work
- increase intake of veg & fruit
- have some carbs but don't overload on them
- don't worry too much about good fats; they're needed to lubricate brain cells
- treats are fine but keep portions small and exercise restraint; someone nearly always brings in more goodies the next day
- there will be occasions when the weight is falling off; when that happens, go with the flow and eat what you like!
A few other tips:
Preparation
- if you can, use the weekends to prepare and stock up on food which will make quick healthy portable meals. Ask your mum or a friend to help.
- cook: ham hock, poached or roast chicken, brown rice, white rice, chilli. Freeze in one-portion packets (in sealable sandwich bags; portion size: 2-4oz/60-115gm for laydeez; 6-8oz/170-225gm, blokes)
- buy for the freezer/cupboard: frozen peas, corn niblets, tins of tuna and sardines, smoked mackerel
- buy as back-up: chicken thighs; either freeze individually OR cook (Tuscan Lemon Chicken ) then freeze
- have on hand dressing ingredients: olive oil, Dijon & wholegrain mustard, white wine vinegar, balsamic vinegar, garlic and unsweetened plain yoghurt
- summer: make gazpachos, transport in thermos or portable cup
- spring, autumn,winter: make chunky soups; freeze in portable containers (see Big Chicken/Beef Soups)
- Use TWICE the amount of filling you would normally use; sometimes a sandwich will be all you have time for
- Slice bread thinly; spread lightly with butter to the edges
- If using fillings with mayo, line both slices of bread with dry lettuce to stop the filling making the sandwich soggy
- If there is a canteen in the building, ask the manager if it's possible to fill the out-of-hours vending machine with sandwiches containing a double portion of filling (priced accordingly)
- A cheese sandwich is ok occasionally but add salad and thinly sliced apple or halved grapes
If caught on the hop
- when buying sandwiches, go for: wholemeal bread if poss, good protein plus salad or veg as filling e.g. hummus and carrot on wholemeal, chicken and salad on brown. If you're worried about carbs, remove one slice of bread
- store tinned thick soups by reputable producers like Baxters, M&S or a trusted supermarket own-brand in a desk drawer for emergencies
- wraps/burritos are good but can have a lot of mayo & cheese
- sushi is lovely - if expensive - but go easy on the soy sauce
- pizza is fine occasionally but avoid stuffed crusts
- Chinese take out: ask for steamed rice; avoid sweet gloopy sauces
Drinks
Tea and coffee are great for an energy burst but also try Balanced Smoothies (in the Drinks Section of Recipes on the Nav Bar) and these soothing and reviving drinks:
Keep Nutrients Levels High
- Have a good breakfast. A full English is perfect once a week and you won't get hungry 'til mid-afternoon.
- Otherwise, try:
- poached eggs with wholemeal toast, mushrooms & tomatoes
- Shakshuska (eggs poached in tomatoes & peppers) with w/m toast
- a wrap with scrambled eggs, mushrooms, avo & chilli
- croissant stuffed with scrambled egg, mushrooms and ham
- After a good breakfast, if lunch is delayed you should be ok for a few hours.
- Consider working through lunch & taking your break at teatime; it ought to be quieter.
Other Tips:
- Form a cabal of 4 or 5 people and take turns providing lunch for each other; £1.50 each into a pool will buy the makings of a great meal
- A couple of tins of white beans, a tin of drained tuna and a container of M&S antipasti (sun-blush toms, artichoke hearts and olives) plus crusty bread will feed 4 for £6
- Freeze broths/stock in portable containers; take them to work for staving off hunger pangs
- If mealtimes are delayed, don't be afraid to tell your boss that you need a 10-minute break - overdoing it could be devastating physically and you'll be no use to anyone then. Eat something easy to digest: stock/soup/smoothie but make sure your break is only ten minutes.
- Invest in a lightweight stick blender to keep at work (the cheapest are about £12 and come with their own plastic beaker) for making smoothies but go heavier on the veg than the fruit
- Invest in a nest of tough plastic lidded boxes (about £12 for 3 - 67's are M&S ) for salads and sandwiches
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