Dr. Mayes always asks drooping patients the same questions, “What did you eat today? Have you had fluids?” As a self-proclaimed nutritionist-a, I wanted to start a new monthly post to share information, strategies, and recipes that will keep you moving. So let’s “fuel up”…

In my experience, one of the keys to running on a full tank is to PLAN AHEAD. As a working mom, I can’t rely on a predictable schedule to get great nutrition, so preparing quick and easy snacks has become a big part of my routine. I’ve also packed my own lunch for the last 10+ years, eliminating impulse decisions and ensuring a healthy mid-day meal. Even though planning takes a bit of work, it keeps me from munching on empty calories (think leftover goldfish), skipping meals or ravenously overeating. It’s also a simple way to be sure I’m getting the protein, fiber, nutrients and complex carbohydrates I need to feel my best.

Here are some of my favorite foods to nosh on throughout the day, and especially before a workout:

• Almonds

• Greek yogurt with walnuts

• Slice of cheese on whole grain crackers

• Edamame (the kids love these too!)

• Carrots and hummus

• Whole fruit (apples, bananas, berries etc.)

• Energy bar

• Celery and peanut butter

• Whole grain bread with almond butter