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A Simple Solution to Poor Food Choices

Sep 05, 2022

Cinnabons, oversized muffins, pizza, and a smorgasbord of greasy foods! Visit any airport and that's exactly what you’ll find. Of course there's always the occasional over-priced fruit cup and predominantly iceberg lettuce-salad, but how often are you choosing those?

The truth is, without a plan you are a victim of your environment. Let’s face it, whether at the airport or in your car, when hunger strikes you’re at the mercy of the nearest fast food restaurant or food stand.

Not anymore!

Introducing the feedbag.

What?! Isn't that for horses Mel? Well, yes...but this is a different kind of feedbag. Let me explain.

Years ago I was packing my abnormally large lunch bag for work as I did every day, when my husband Wayne caught a glimpse of the contents: 

“That’s quite the feedbag you’ve got there Mel!” 

After we had a good laugh at his observation, I felt the need to explain that my lunch bag was filled with a variety of wholesome foods to support my energy throughout the day—a home for approximately a half-day’s worth of food. If I didn’t pack it, I’d be tempted to raid the office vending machine or zip through the nearest drive-thru window on the way to the gym. 

My "feedbag" gave me the power to make wise food choices because I was in control of what went in it.

If your goal is to support your health, controlling your environment is the number one way to stay on track. Your environment is your kitchen, car, office, the airport, or wherever you are in the moment. Packing a feedbag is the easiest and most effective way to control your environment when you're away from home.

So what's in my personal feedbag? I'm so glad you asked!

First I determine how long I'm going to be away from home and how many meals I need to carry with me.

Second, I always think “food groups” and then pack something to fulfill each one. The food groups are: fiber, protein, fat, and Pow! There's a little crossover between some of the foods in each group, for example, nuts count as fiber, protein, and fat. Avocados count as fiber and fat! Beans and legumes count as fiber and protein. But don't get hung up on the details! 

Here's a description of each food group with examples of what goes into my feedbag to fulfill my lunch and pre-workout snack. 



Dietary fiber is found in plant-based foods (what I call Earthfoods) like greens, vegetables, fruits, beans and legumes, nuts and seeds, and whole and unprocessed grains. My feedbag favorites are:

  • Apple
  • 3-cup container/Mason jar full of an assortment of raw veggies (cherry tomatoes, carrots, celery sticks, bell pepper strips, sliced cucumbers, jicama chunks, sugar snap peas, sliced zucchini, radishes, etc.) 
  • Handful of seed crackers like Flackers or Mary's Gone Crackers (counts as fiber and protein too!)


Protein comes from plant sources like beans and legumes, nuts and seeds, tofu, and tempeh. Animal sources include beef, poultry, seafood, and eggs. Here are protein foods I pack in my feedbag:

  • Hard-boiled egg or can of Wild Planet tuna (both count as fat too!)


Avocados, extra virgin olive oil, nuts, fatty fish, and meats all contain dietary fat. The fat foods I pack in my feedbag are:

  • Small avocado (counts as fiber too!)
  • Handful of nuts or seeds (counts as fiber and protein too!)


Pow! foods include herbs, spices, tea, sprouts, mushrooms, and raw fermented foods like sauerkraut. The easiest Pow! food to pack in my feedbag is a green tea bag. 


So what does this look like in terms of meals?

Mel's lunch: 

  • 3-cup container of raw veggies
  • Seed crackers
  • Hard-boiled egg or can of Wild Planet tuna
  • Avocado
  • Cup of green tea

Mel's pre-workout snack:

  • Apple 
  • Handful of nuts (almonds are my fav!)

Keep in mind, you may need to pack more or less in your feedbag depending on how many meals you'll be eating away from home. 

Just think, in less than 10-minutes you can set yourself up for a day of more energy, better nutrition, and a healthier body in the long run. So, what will you pack in your feedbag today? 

Need help with ideas? Click on the images below to download my Seed-Sprouting Meal Template and Seed-Sprouting Food List !




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