mealprep-blog

5 Steps to Make Meal Planning Easy!

mealprep-blog

Spending too much money eating out every day? Don’t have the time to cook, or even feel like when you get home from work?

I understand!

As human beings we hate to fail…be it big or small tasks. One important tool to remember is the 5 P’s: Prior Planning Prevents Poor Performance. In short, the simple notion that we are much less likely the set ourselves up for failure if we have a plan of action!

Not unlike most areas in our lives, we just need to take the time, and planning our meals for the week is no different. Need some help or a little push to get started?

Try the 5 steps below to get you excited (and less stressed) to plan your meals!

Check Your Schedule (and the Weather!)

Take a look at what your week is going to be like. We all know a myriad of things can come up in a moments notice, but if you know you will be traveling most of the week or in meetings for big chunks of the day, these are contributing factors for what foods you should try to prepare. For example, if you’ll be driving for majority of the day it might not be the best week for foods you need to reheat! Instead opt for cold food you can have in a cooler or that will be fine staying room temperature.

It’s also a great idea to check the weather for the week. If it’s going to be soaring into 90 degree weather that big crock-pot of chicken noodle soup might not sound great when lunch time rolls around. Also keep the season in mind, this can also effect your food-mood in terms of not only weather, but what is in season at the grocery store.
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Make A List

Put it in writing! Let’s be honest, actually taking the time to sit down and write out a plan is half the battle! Jot down some ideas of what might sound good for the week and then start to finalize a grocery list. You’ll be less overwhelmed once you make it to the grocery store and begin to prepare your meals in the kitchen. Making a list will also allow you to save money! Going in to the store prepared will leave less room for impulse buys and overspending.

Get Inspired!

Create a space to get inspired as well as keep yourself organized. I personally use Pinterest immensely to organize my recipes and recipes for clients (“clients”-right wording?). It’s also a great tool to use when you’re craving a certain ingredient or type of food like “chicken” or “healthy pasta.”
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Give Yourself Options

When you reach for your lunch are you thinking… “Finally! Can’t wait to eat this amazing lunch I packed!” or more along the lines of “Ugh, why did this sound good at the time? This sounds horrible! I wonder if I should just go grab something else…”

You need to actually LIKE what you’ve prepared for your meals if you want to eat them. If you don’t want to suffer through your meals leave yourself some room to play. Cut down some recipes to make room for another. You might want a turkey sandwich with the works on Monday, but come Thursday you’d rather eat, well…just about anything else.

Buy Some New Tupperware

If you’ve had a similar experience and some not-very-funny kitchen cabinet nemesis has taken only the lids to various pieces of tupperware–it might be time to just start fresh! When you have a variety of sizes and shapes it will make packing your meals a breeze. It goes hand and hand with buying a great new pair of running shoes or workout pants to get you motivated again when it comes to your workouts…in fact, I think a new pair of workout pants could help you get motivated to meal plan as well.

vitamins-featured

The Road to Choosing the Right Supplement

We want to do all we can for our health, right? One of the simplest things we can do is pick a supplement to aid us in the daily doses of goodness that our bodies are missing out on. Unfortunately the road to finding your perfect match isn’t always clearly paved. Since it’s practically impossible to get all the nutrients you need from your diet alone, taking a supplement can benefit your overall wellness. Although nothing replaces a balanced, healthy diet, research shows that we are not getting all of the nutrients, vitamins, minerals and phytonutrients we need on a daily basis. But when looking at your local supermarket shelf…

How do you choose?!

The cheapest? The most expensive? Close your eyes and reach for the best? It can be very overwhelming!

To make the decision a little, or a lot easier, take these three tips into consideration when choosing the right supplements:

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Safety

Is the supplement safe to take?
Purchase products that are tested and certified by third party, independent agencies. This is the best way to be certain that what is listed on the label is actually in the product and that there is nothing contaminating the product that is not on the label.

Absorption

Does the supplement get absorbed?
Supplements can pass through the digestive tract partially or become completely unabsorbed. Make sure that the supplement meets Unites States Pharmacopeia (USP) standards for potency, uniformity, disintegration and dissolution so that you are getting all that you expect from your supplement.

Accreditation

Is the formulation science-based and the company credible?
Search for studies proving the quality and information for the product. Look for studies that are done by credible and independent third party sources. The company should manufacture the products themselves, rather than outsourcing the production. They should also voluntarily meet the highest manufacturing standards known as Pharmaceutical Good Manufacturing Practices” also known as GMP’s.

Unfortunately it isn’t an easy decision to make! At the end of the day you need to make the best decision for you and your body! A little research will go a long way in aiding you to find the perfect supplement for your individual needs, and these tips will hopefully make that road a little less overwhelming!

Eggs

Stop Demonizing Egg Yolks Right Now!!!!

Ok, how many times have you seen people eat hard boiled eggs and throw away the ever beautiful, nutrient rich yolk!  It’s such a travesty…..I’m serious on this! And here are some of the top reasons why you need to eat your egg yolk and not feel like guilty about it!!!

Did you know………

– one egg yolk gives you your daily required intake of acetylcholine.  Acetylcholine is the primary neurotransmitter involved with thought, learning, and memory. It sharpens our concentration and perception……it’s our “nerve food”. I don’t think any of us wants to be low on nerve food on any given day!!!!

– egg yolks are a great source of biotin. Biotin supports healthy skin through proper fat production (makes you look younger), help your body make efficient use of sugar, maintain an energy supply in your nerve cells

– egg yolks are more nutrient rich than egg whites, and will even keep your blood sugar in check!

– eggs as a whole provide a good source of protein, selenium, thiamine and Vitamin B!

If you are concerned about saturated fat and cholesterol…at the end of the day we have to evaluate the “overall” benefits of all of our food choices.  And some cholesterol is OK as is fat.  Ponder this….which is better for you –  a hard boiled egg or an egg fried in butter served with white toast? Just saying!!!