Keeping a Kosher, Balanced Diet On-the-Go

Photo by Ella Olsson on Unsplash

We've all been there before...

You're running all day from one appointment or class to the next or counting down the minutes to your coveted break on a long shift. The cravings are hitting hard, your energy is waning, maybe your brain even feels a little foggy. The granola bar at the bottom of your bag didn't last long, you might not have much to spend right now, but even if you do, there's limited kosher options available.

So, what's your game plan?

In this article, I'm sharing the most convenient tips and products I've used in nursing school for the people who are always on-the-go but want to fuel their body and soul with balanced (kosher) choices.

Disclaimer: This content is purely informational based on my studies and personal experience and is not intended as medical advice. Please consult with your healthcare provider for individualized nutritional recommendations.

(Note: As an Amazon Associate, I earn from qualifying purchases you make through the links below. Thank you for reading, and I hope you love these products, too!)

Contents of this article

• A note about consistency and cortisol

• Staying hydrated (and caffeinated) - ft. infusion bottle, travel mug, straw protectors

• Making the most of your microwave - ft. multipurpose rapid microwave cooker

• Meal prepping: a game-changer - ft. clean food storage, portable blenders, insulated cooler

• Conclusion

1. A NOTE ABOUT CONSISTENCY AND CORTISOL

I lived in the dormitory for the first 5 months of nursing school until I could commute. Fortunately, I received some prepared kosher meals from a kind manager at my school's kitchen and from my mother when I visited home. Otherwise, I was on my own to make arrangements, and with the stress of schoolwork, clinicals, deadlines, and driving, I often forgot to eat, prepare or pack food. A profound impact on my energy and performance made me realize it's not a flex to survive the day running on empty.

See, stress has this cyclical effect on nutrition. Stressful situations activate the release of cortisol, a key hormone or chemical signaler. Cortisol regulates your metabolism and helps break down stored carbohydrates, fats and proteins to increase their availability to the brain, muscles and other organs necessary to meet the demands to "survive" the situation. As your body uses up these nutrients, you may find you crave more sugary, fatty foods since G-d designed the body to always seek balance. You may gravitate toward less healthy food choices that offer short-lasting relief when these cravings hit.

If cortisol has these general effects on someone with a healthy diet, how much more so for someone who has not been eating and is already running low on fuel. The body depletes much faster, which further increases stress on the body. Persistently high cortisol levels can increase health risks related to high blood sugar, stubborn fat redistribution over the body, high blood pressure, digestive problems, reduced immunity to infection, and mental health disturbances. 

Not eating enough increases cortisol, while eating mindfully has been found to enhance the parasympathetic nervous system and reduce stress.  Of course, the above is simplified but I believe it makes a strong case for eating balanced food choices consistently throughout your busy day, combined with appropriate stress-management techniques. 

So, let's go deeper into how we can nourish our bodies when we're short on time.

2. STAYING HYDRATED (AND CAFFEINATED)

Did you know that the generally recommended amount of daily fluid for healthy adults is 2-3 liters, or about 8-12 eight-ounce glasses? 

This helps maintain countless, essential bodily functions, like preventing dehydration, circulating your blood, regulating temperature, promoting digestion, removing wastes in the urine, and much more. 

Plain water is the gold standard, but try incorporating tea, seltzer, broth, ice chips or icy pops, and water-rich produce like cucumbers, melon, strawberries, and lettuce to reach your daily fluid goals.

Personally, I fall behind on drinking enough each day, but this water bottle by Savvy Infusion helps me stay hydrated: https://amzn.to/3SYBz6M. Made in the USA by a small business, this bottle is especially perfect for anyone who dislikes plain water; fill up the infuser with citrus fruit, berries, sliced cucumbers, or fresh herbs for taste and increased nutritional benefits!

For those of you with the infamous Stanley cup or other cup with an exposed straw, you may love these chic, sanitary, silicone straw protectors by SpexArt: https://amzn.to/3IhHr66. Protect your drink from contamination in public settings and especially a healthcare environment!

If you love bringing a warm drink to work or on a drive like I do, I would highly recommend this insulated travel mug by Contigo: https://amzn.to/3P6oXJo. I used daily for tea, coffee (hot and iced), cocoa, cider, and ice-water, and this mug kept my drink steaming hot or freezing cold for hours after I left the house. It cleans very easily and holds up to a lot of resistance (I dropped mine repeatedly without leaks or dents).

3. DORM TIP: MAKING THE MOST OF YOUR MICROWAVE + MINIS

Fortunately, while I was in the dorm, I had the perk of a mini refrigerator/freezer and microwave. This allowed me to preserve meals from home and also keep food for Shabbat, when I could not make transactions or carry meals from the cafeteria. 

TIP: My fridge automatically activated a light whenever I opened the door. To make it Shabbat-compatible (i.e. prevent the light-activation), I secured the switch in the interior using a rubber band and tape into the "off" position.

Although my dorm forbade other electric appliances such as hot plates (blech), I could heat up my Shabbos dinner before "lighting" my battery tea-light. During the week, I constantly microwaved tea, coffee, leftovers, oatmeal, rice packs, frozen soup, noodles, steamed vegetables, even scrambled eggs...

...and for all of it I used a miracle bowl like this one by Rapid Brands (also a small business): https://amzn.to/4ccFaqH.

I'm not joking when I say I practically lived out of this bowl. Mine also had the cute addition of a spoon and tiny container that set into the larger lid for toppings and mix-ins.

If you want a portable, covered microwave bowl with a larger capacity, you may like this 28-oz'er with a spork from the Ronanemon Store: https://amzn.to/48ISgsy.

TIP: Ask your local (or campus) Orthodox rabbi for tips on how to kosher a used microwave and fridge/freezer, if applicable. 

4. MEAL PREPPING

"Meal prep" may sound like a buzzword to some, but I tried it and found it actually is a game-changer! It is taking time ahead to plan, shop, and prepare batches of meals or snacks for, say, the week. This saves you extra time, stress and mental load and may contribute towards greater satiety and healthier choices daily, since your own food is ready to-go. Here are some tips from a hungry student who learned to love to cook!

• Simplify your life.

The beauty in prepping ahead is that you can create recipes that incorporate the same ingredients from a single list and grocery run. Keep staples stocked and try to use what you already have on hand. 

I'm a big fan of dishes like curry, chili, stir-fry, lentil stews, and frittatas, so I use a lot of legumes, tomato sauce or paste, and whatever grains or veggies I have on hand. All can cook in large batches, keep nicely in the fridge, pair well with rice or bread, and go easy on a student budget while still providing essential nutrients. 

To load up my meals to-go, I'm a sucker for quality food storage, like these glass containers with bamboo lids by the brand Verel: https://amzn.to/48CBbk2. 

If you're a fan of snap-closures, you might like these glass containers by the M MCIRCO Store: https://amzn.to/48ymezu. They're safe for the freezer, microwave, oven, and dishwasher, to boot!

Personally, I am trying to incorporate more clean materials into my lifestyle. I'm trying to cut down on the plastic cling wrap I use, since it can leach harmful chemicals, especially when in direct contact food. Although there isn't conclusive evidence implicating aluminum foil in an increased risk for Alzheimer's disease, I think it's beneficial to reduce potentially harmful exposure when possible. Additionally, the glass food storage above is reusable and perhaps more environmentally friendly.

• Make what you enjoy!

No matter how devoutly you keep Kosher or any other special diet, we both know you're going to crave that brick-oven pizza or whatever other favorite dish, albeit non-kosher, when you smell it wafting from the cafeteria. Now, if you don't even like the meal sitting in front of you, your appetite may suffer.

Nursing school lessons in nutrition taught me the significance of incorporating an individual's food preferences into their special diet in order to improve satisfaction and compliance. There's also a time and place to honor your cravings, in mindfulness and moderation, which can help prevent uncontrolled binge-eating later, since binging can result from excessive restriction.

• Blend it up.

If you like smoothies or protein shakes, enjoy them on-the-go with this extremely popular, portable blender by Hamilton Beach: https://amzn.to/432QFNd. Note that this product does require a cord, but the 14-oz cup with lid conveniently detaches after blending and fits in most cup holders.

If you're looking to blend ANYWHERE, you might prefer this (smaller-volume), cordless, USB-charged personal blender, also by Hamilton Beach: https://amzn.to/49yLmqZ.

Combine your favorite dairy or plant-based yogurt and milk, ice, coffee, tea, juice, fruit, vegetables, tahini, nut butter, supplements, or whatever your heart desires for a balanced boost in a cup!

• Keep it cool - and cooler!

You might not always have access to warm your food, and certainly not in a kosher heating appliance. For that reason, you might like to experiment with some serve-cold recipes that are easy to prep, pack, and enjoy at any time.

Some of my favorites are salmon, steamed veggies or salad, hummus bowls, stuffed wraps, and pasta, egg, fish, chicken, grain, potato or fruit-based salads!

Whether you ultimately enjoy your meal hot or cold, please store perishable food safely if not eating right away. While I've been using a similar product, I recently found this highly recommended insulated lunch bag by ExtraCharm: https://amzn.to/3Ij3jOm.

• Find hot water.

While serve-cold meals are convenient, many cafeterias do have an exclusive hot-water dispenser available for use. This makes it a pinch to enjoy snacks that just require hot water and a quick stir, whether you purchase or prepare dry ingredients at home for oatmeal, ramen, or mashed potatoes.

• The balancing act.

While these convenience foods are delicious on their own, you can make them even more filling and appealing. Season your dry mix with herbs or spices; toss in some fresh or dried fruits and veggies for additional nutrients and fiber. Pair ramen or microwave-ready rice with chopped vegetables or hard-boiled eggs from home.

Additionally, check your cafeteria for condiments that are individually wrapped or in their original containers with the kosher symbols (hechshers) visible. You might find ketchup, mustard, butter, cream cheese, honey, maple syrup, or even peanut butter! Make a creamy, high-protein oatmeal with melted PB and add some berries or chopped apples. Add PB to hot noodles for a cheat pad Thai.

Registered dietitian and YouTuber Abbey Sharp is a fascinating listen, who shares tons of ideas for you to easily create her "Hunger Crushing Combo" (protein + fiber + healthy fat) at home or on-the-go. I highly recommend you check her out!

• Kosher scavenger hunt

Remember, cafeterias often carried packaged products which you can examine for a hechsher. For example, you might find hummus and crackers, yogurt, oatmeal, bagels, mixed nuts, potato chip, granola bars, candy, tea, coffee, cocoa, etc. Fresh whole produce such as apples, bananas and oranges are always kosher, even without a symbol.

5. CONCLUSION

What are your favorite tips for keeping a balanced diet on a busy schedule? 

Please share in the comments below.

Good luck with nourishing your mind, body and soul!

Note: See those hyperlinks above? As an Amazon Associate, I earn from qualifying purchases you make through those links. Thank you for reading, and I hope you love these products, too!