So today, I’m gonna show you how to make five recipes that each have five ingredients or less.They’re quick and easy to take on the go

and best of all, they all cost less than $3 each. First, we’ll start with breakfast. This is a super easy wrap to make and take on the go.

First mix together equal amounts of peanut butter and vanilla Greek yogurt. I’m gonna do about half a cup of each so we have leftovers.

Spread about a quarter cup of the mixture on your wrap shell. We have about three more servings ready to go here.

I’m gonna put the lid on then we can store this in the refrigerator. You can use it to make more wraps or cut up an apple and use it as a dip. Then to finish our wrap, add a sliced banana and a few spoonfuls of granola or nuts. I have some almonds here. You only need about two tablespoons of nuts for a serving, so a bag will last for a while.

Now I can wrap this in tin foil and go. You think that was easy?  This one’s even faster.  This is a simple parfait.

First, take some of that Greek yogurt and scoop about one-third of a cup into a Tupperware container.Then add a layer of fruit of your choice. I like frozen berries. Put in about half a cup. Then add another third of a cup of yogurt and top with nuts or granola. I’m gonna use my almonds again.

Once again, you only need about two tablespoons here to get a serving, and it’s done. Put your lid on and go.You can also make a bunch of these in advance so you only have to grab it in the morning and go.

So breakfast is done, but what about lunch? We’ll use some basic ingredients to make healthy lunches that will give you energy for your school, sports, and after school activities. We’ll use tuna, chicken or beans for the protein.You can interchange them based on whatever you have available.The first thing we’ll make is a tuna wrap.This is another great use for the whole wheat wrap shells. We’ll start by adding a few handfuls of spinach and some tomato slices.

Here is the tuna from a four and a half ounce can, packed in water, already drained. I’m gonna add two tablespoons of tzatziki sauce,

which is kind of like ranch, and then add this to the wrap. Then you can just wrap it up and go. And with tuna, you have some options.

You could also add mustard or about two teaspoons of olive oil and some lemon juice. If you want mayo, just limit the portion to one tablespoon. You can also get tuna already canned in olive oil. And then just drain it and add lemon juice. And if you don’t have wraps handy, you can put the tuna over lettuce and tomatoes and take that in a container with whole wheat crackers on the side. So there’s lots of variety.

Here is another super easy wrap. I have a whole can of black beans that I drained and rinsed.I’m gonna add about a half cup to this wrap

with a quarter cup of shredded cheese and two big spoonfuls of salsa. If you’re near a microwave, you can heat this for about 30 seconds to melt the cheese. Really easy and you can see there are lots of leftovers.

And finally, this is another great one for using up leftovers..I have leftover whole wheat pasta and chicken here. We can easily combine them with some vegetables and a small portion of heart healthy fat for a balanced lunch. Get your Tupperware ready. Add one cup of pasta. Take a piece of chicken, about the size of your hand, and cut it up into small pieces. Then cut up and add a small tomato and about half of a cucumber or whatever vegetables you like and have around. Top with two tablespoons of Italian dressing. You can even add two tablespoons of the shredded cheese, if you want. This one is really good cold.

I hope you see that putting a healthy meal together does not have to be hard or time consuming. There are definitely lots of healthy options that you can eat on the go. Check out our website for the recipes and a grocery list.

Carbohydrates are what’s really important when we look at our elevated blood sugar levels proteins and fats affect us to some degree, but not nearly as significant nor as fast again as those carbohydrates do now.  When we’re  looking at carbohydrates you want to try to be aware of how often and how frequently you’re eating if you can aim for six small meals a day. Every couple of hours every three hours or so, and incorporating some carbohydrates that’s going to have an easy consistent flow of that sugar to your bloodstream now.

All carbohydrates are not created equal try to avoid the simple sugars or the added sweetened carbohydrates these are your sweet things if your candies your cakes your snack crackers try but instead to incorporate more of a whole grain carbohydrate. These carbohydrates   have fiber and fiber slows the digestion of that carbohydrate which therefore slows that rise in blood sugar level. And the more you can find the product in its whole form for instance a whole fruit versus the processed comparison fruit again, it will probably have more fiber and slower in the digestion process also keep in mind like I mentioned.

Fats and proteins don’t affect your blood sugar nearly as fast so look for lean proteins lower in fat just for overall health and also our vegetables. Vegetables have a very low carbohydrate level are very high in water content and vitamins,  and minerals and again don’t affect your blood sugar very much at all

So overall, you should choose carbohydrates that are more complex in our whole form, it naturally contain higher fiber,  choose lean proteins lower in fat,  and also keep upon those vegetables as again,  they don’t affect our blood.  Sugar’s nearly as much eat six small meals a day, and also keep up on your fluids and hopefully,  you’ll see a steady even pace on that blood sugar I am Charlotte and eat happy