Healthy Meal Planning
This board is for meal planning tips, advice, and blog posts. It's easier to eat healthy if you plan your shopping and meals properly! For women looking to eat…
You’ll Save Money. In the bulk aisle, you’re only paying for the weight that you decide to buy. This means that you can take only what you need, and therefore, you’ll be paying much less than purchasing a standard package size. Additionally, advertising and packaging items cost businesses quite a lot of money, so bulk items tend to cost much less per unit compared to the same things in a package.
Swap refined carbs with whole grains A popular diet is to get rid of carbs, and that’s NOT what I’m suggesting here at all. I would like to see us swap out refined carbs with whole grains. Whole grains contain fiber which lowers LDL cholesterol, commonly known as the bad type. Fiber takes longer for the body to digest, so you will feel full longer than you would if you eat refined carbs.
Wash, and cut-up fresh veggies, get them ready to eat for snack time. If you have to go to the office, pack them in your bag, if you are a fridge grazer, have them right in front of you when you open the fridge door. Making it EASY to have a fruit or veggie snack increases the chance of eating enough.
SIT AT A TABLE Our busy lives mean we often eat on the go. But, now that you’re eating from a plate, continue “formalizing” your gastronomic experience by always sitting at a table. This helps to pull your attention back to your food and to your eating habits. It has also been shown to dramatically reduce overeating - especially for those who tend to eat in front of the TV. Do you eat in front of the computer? Uh- oh... me too. Also not good for us to get into this habit.
If life feels to be busier than ever lately or feels hard to catch up and stay ahead on your to-do list, you are not alone. In fact, it’s one of the most common complaints I hear from my clients. If you are like me, you probably have some time carved out on the weekends to plan for the coming week -- the grocery list, your upcoming errands, housework, and appointments. However, no matter how much we plan, sometimes an unexpected turn of events can derail our day and throw us off track.
THERE’S THREE SIMPLE STEPS TO GET GOING IN THE RIGHT DIRECTION. AND AFTER A FEW WEEKS, YOU’LL BE THAT MUCH FURTHER AHEAD. Start by making a list of your favorite easy meals, Make a grocery list once you have your meal plan in place, Go ahead and staple together the grocery list and the meal plan to use later.
The next time you walk into the grocery store, try something that you haven’t had in a while. Is there a seasonal fruit or vegetable you haven’t had for months? Think back on your favorite childhood meal or did you come across something totally delicious at a restaurant or get-together lately? You could browse around the store looking for something you haven't had before; something that is completely new to you. Be adventurous and fun.
Whatever it might be- even with the best intentions, the weekend planning session doesn't work out, and we begin the week without our detailed plan of action. Specifically, when meals aren't planned out for the week ahead, this can lead to a drive-thru-filled week as we grab for quick and easy options when we run out of time. We know that doesn’t set us up for success with our health and weight loss goals, but sometimes convenience and ease take priority.
Having proper kitchen utensils makes cooking so much easier and faster. When's the last time you sharpened your (our bought yourself a new) knife? Could dicing carrots with a dull knife be draining the fun from cooking? Or is blending a smoothie with a crummy blender, leaving it too chunky to enjoy, making you feel less excited to try new smoothie recipes? I know it does for me ( I have my eye on a Vitamix).
Cooking can easily become a chore and something we don't look forward to but coming up with new and fun ways to meal prep can create a fresh and new experience. If you find yourself avoiding the kitchen or you don't love cooking that much, maybe I can help make it more fun for you? I know that sometimes I don't find cooking to be all that fun. I can get into a rut just like everyone else. So that's why I've listed my best "fun" cooking tips for you.
KEEP IT SIMPLE! Sometimes when I see a fabulous food picture, I immediately get inspired to make it. But if I look at the ingredients or instructions and they're too long, I stop. While there are times when I'm inspired and dive into a new great recipe; when I'm not all that inspired, I need to keep things simple.
When you are feeling overwhelmed, it is tough to find the motivation to cook. On those busy nights when you're running late, and your schedule is way too far off track, the last thing you want to do is head to the kitchen to cook a meal. You'll be more prone to head to that drive-thru or order some takeout. But there's a foolproof way to a delicious, top-quality, chef-like meal any night of the week without sacrificing your time.
In our busy lives, I think we could all benefit from some easy, quick, healthy meal ‘hacks’. So today- I want to share with you one way of getting organized, and that’s to have some Mason Jar meals. You know the ones: clear glass, wide mouth, screw-on lid. They're great because they hold up well and can be used over and over again, compared to plastic storage containers. They also take up minimal space, and they're easy to stick in a bag and go.
For those of us with a short summer (Canadians and anyone else up north), we want to make the best of it. Keep reading to learn how you can eat healthy this summer & even on holidays! We head to the patios for a cold beer, we have BBQs, we celebrate Friday by being outside in the evening summer sun, and best of all, we take road trips. This can lead to energy highs and lows, feeling tired, bloated, or grumpy- not the best way to start off on your holiday!
One of my top tips for clients who want to start cooking healthier and eating more at home instead of getting take out is to keep a well stocked freezer. It’s also a big part of meal planning, and setting yourself up for success in the kitchen. Not only will you be able to grab what you need to make a meal quickly after a busy day, but you'll also have the ability to stock up on foods while they're in season at their peak.
Everyone has staple foods and favorite meals. By identifying what we love to eat, it's easier to keep those healthy items in the rotation, either as snacks, pantry items, or meals that we plan each week. Then ensure they are always on hand, so shop with a list so that you don’t run out of these essentials. Check this blog to learn more about five tips for simplifying your eating habits.
One of the best ways to include healthy fats in your diet is using high quality cooking oils. When it comes to cooking, the type of cooking and amount of heat matter when selecting which oil to cook with. In general, oils that are highly processed should be avoided. These include vegetable oil blends, like canola, soybean, sunflower, and safflower oils. Check this blog to learn more about the 4 4 healthiest oils/fats to cook with.
If you're in the habit of cooking what you love, you'll look forward to mealtimes much more. This doesn't mean that the meals you make need to be elaborate or take hours to prepare. But when you cook, serve and eat foods that are colorful and flavorful, you'll be much more likely to slow down and savor them.
What would it be like for you to make your dining experience one of connection, renewal, and nourishment? This can mean something different for each of us, but it all boils down to some core concepts. Leveling-up your dining experience can improve your days in more than one way -- prioritizing connection at mealtimes will help you grow in relationships, slowing down will help with digestion and absorption of nutrients, and enables you to practice mindfulness.
Have you ever noticed that some foods keep you feeling full longer while others give you the munchies an hour later? That can make the advice to "stop eating when you feel full" a bit tricky if you're picking foods that aren't filling. That's a phenomenon called satiety. It's the feeling of fullness, of being satisfied and satiated. Here are the characteristics of foods with a high satiety index. Plus keep reading for a bonus recipe to keep you feeling full.
Cooking can easily become a chore and something we don't look forward to but coming up with new and fun ways to meal prep can create a fresh and new experience. I know that sometimes I don't find cooking to be all that fun. I can get into a rut just like everyone else. So that's why I've listed my best "fun" cooking tips for you.