Meal Prep - My Way......Don't Judge

The other day I was looking up recipes for the next week’s meal plan and noticed a common thread. It seems that there are a lot of articles about meal prepping. Some of those articles have made it pretty complex. It occurred to me that there might be people who either don’t enjoy meal planning or don’t know how to. In either case, it would explain why some people would cheat on their diet or health program. It only seems to make sense that when the enjoyment is lacking in something that boredom follows. When that happens, eventual failure is likely. This could lead to eating unhealthy food and/or binge eating.

When it comes to meal prepping, a plan needs to be made. All this means is that you need to know what your specific health goals are. It could be weight loss, muscle building or simply toning. People tend to complicate things and it really doesn't need to be. Honestly, it’s only a little challenging at first because a new habit is being formed. But once it becomes part of a lifestyle, it's pretty easy. There is a lot of information regarding nutrition and just as many recipes out there in the form of articles, books and videos. I’m just going to tell you what’s working for me.

When I decided to become healthy, I already knew that proper nutrition had to be my first priority. I can’t stress this enough. You can’t exercise and eat shitty food then expect to meet your goals. Oh sure you could see some results and even feel a little better. But why not do your best? Meal prepping is an excellent way to ensure proper eating.

My health goals include weight loss which means cutting calories. First I weighed myself then looked up how many calories were needed to maintain that weight. Because it takes a reduction of 3500 calories to lose a pound I subtracted 7000. I wanted to lose two pounds a week (3500x2=7000). I took that number and divided by seven (days in a week) then subtracted one day’s worth of calories (for the glorious cheat day). That left me with my daily allowed calories. I don’t know if that’s how the “experts” say to do it, but that’s how I did and it’s been just fine for me.

I looked up tasty sounding recipes in the caloric range for my needs, made a shopping list with the required ingredients and went shopping. Now, I’m a snacker and have a weakness for chips. There have been many internal and external dialogues with myself (I do that a lot) while shopping and the fat me would say “One bag of chips won’t hurt.” and “What about healthy vegee chips?” At times, items not on the list would make it into my cart only to end up on a random shelf. I know myself well enough to know that chips are my personal heroin and if I gave in to temptation in the beginning,  I would never succeed in meeting my health goals. When I first started shopping for meal prepping, just leaving the store with only what was on the list was a victory. Now, it really isn’t as much of a struggle.

Preparing a week’s worth of food is pretty simple. All the food that needs cooking, is cooked in a big batch, then divided up and put it into six containers. I like pretty food so I make them all look pretty, layering them and arranging each meal to be attractive. Don’t judge. Then all the plastic/covers go on and all of the containers go into the frig. The only foods that are not included in the containers are avocado and fruit. They get pretty gross after a couple of days so I just cut one in half then save the other half for the next day.

Another trick I learned was to buy some perishables in different stages of ripeness. Take avocados, for example. I’ll buy one that’s ripe, a couple that are not quite ripe and one that won’t be ripe for four or five days. The same goes for fruit.

Something else I learned was how to shave off unnecessary calories in a recipe so I can put them into other food that can be eaten. For me, this came in the form of learning to drink coffee without milk or cream. My regular ground coffee was upgraded to the flavored grounds. Lemon and a little salt have replaced salad dressing. Raw or steamed vegetables have replaced sauteed. By making these changes, my portions of real food can be a little larger and that makes a big difference when it comes to avoiding hunger. That can be an extra piece of chicken, another piece of fruit or a handful of almonds.

Containers to store meals are a factor as well. If you’re just beginning your meal prep journey, there really isn’t any need to run out and purchase anything specific. When I first started, I just used whatever was in the kitchen. For the first few weeks, I used bowls with plastic wrap and butter containers. They worked fine. There are containers that have separate areas to keep each part of the meal fresh. Some people use freezer bags because, well.. ..they freeze their meals, others use mason jars. For me, I’m not a fan of plastic but did use the butter containers because it was all that was around. Mason jars don’t fit in my tiny frig very well so I’ve recently placed an order for some glass food storage containers and will be posting a review later on.

So when it comes to meal prepping, there really isn’t a “wrong” way of doing it and I’m sure there will be some who will shake a finger at my saying that. Sure, there are tweaks that will be made here and there and you'll get your own system down. But really, it’s your body, your lifestyle and your budget. As long as you’re taking steps towards better health no one has the right to give you shit about it. Any effort you make towards being a better you earns my respect. - Angelica Mordant

FREE Weight Loss!!

So you want to lose weight. And flooding our televisions are advertisements for costly programs, clubs and pre-packaged foods. But what is someone to do if they're on a tight budget? We are in the middle of a recession after all and many budgets do not allow for such programs. But fear not! Below are some suggestions that not only helped me just lose 10lbs in 3 weeks (and still losing), but many of the ideas are free. Yes that's right free! All it takes is determination and an adjustment of the mindset. Try any or all of these and see how much weight you lose.

1)Eat smaller portions- Seems easy enough right? But exactly how do you stick to it? After researching the cause of obesity in America, it seems that other countries eat smaller portions. And smaller portions equal smaller people. In many countries, a standard dinner plate is around 9". In America they can be up to 11". To start eating smaller portions, replace your dinner plate with a salad plate. And don't pile the food high either! I have weaned myself to a saucer for my portions and I still feel great. Limiting my portions has taught me to make every taste count. Which means, no empty calorie food which will cause me to be hungry in an hour. I have effectively trained myself to make better choices such as proteins and vitamin packed vegetables. For snacks, I choose fresh fruit to satisfy my sweet tooth instead of pastries and baked goods. Since doing so, my palate has become more sensitive meaning processed foods have a "weird" chemical taste that I now find rather gross. Cost: FREE

2)Drinking water with your meal will cause a sense of fullness which will help you to eat less. Besides, water helps keep you hydrated as well as a myriad of other health benefits. Cost: FREE

3)It takes anywhere from 10-15 minutes for the stomach to tell the brain that it's full. So I started giving my brain a chance to catch up. No matter what I'm eating, I'll stop when I've eaten ½ then have some water. Then I'll wait about 10 minutes. If I still feel hungry I'll eat more. This way I can stop when I've had all I need and won't have the opportunity to overeat or gorge myself. Cost: FREE

4)One of the hardest weight loss sabotaging habits to break was the consuming of sodas. Joan Collins was asked why she never drank diet sodas. Her response was because she had never seen a thin person drink one. That statement sat on my brain for years before I came upon a personal trainer who explained that it's the carbonation that actually prevents weight loss. While diet sodas may not cause weight gain, they will keep you from actually losing. To break my soda habit (used to drink a 2 liter of regular cola each day!) I switched to diet first to stop my weight gain. Then I would drink a glass of water for every glass of diet soda I drank. I slowly went down to ½ glass of soda for every 1 ½ glasses of water. Eventually I replaced the soda altogether with pineapple, orange or apple juice. Cost: approximately $2.00-3.00 USD per gallon of juice.

5)Cut out fast foods. Yes they're tasty, yes they're convenient. However with all the easy to fix foods available at the market, there's no reason why a quick, healthier meal can't be made at home for a fraction of the cost. There are also a lot of cookbooks available that focus on low cost meals in minutes. And when you think about it, sometimes the line at a fast food place can take 15 minutes. You can easily make a healthier dinner for you and your family in the same amount of time for a lot less money.

6)According to sleepdeprivation.com and many other experts, inadequate sleep can cause weight gain. "Leptin and Grehlin are hormones that help the body control appetite and weight gain and loss. Leptin suppresses appetite, while Grehlin increases appetite and may prevent a person from losing weight.
When lack of sleep becomes a chronic problem, levels of Grehlin increases, causing greater appetite, and levels of Leptin decrease. Regardless of diet and exercise, it's possible that some obesity is caused, or made worse, by sleep deprivation." For more information, go to their website or simply do a Google search for "sleep deprivation and weight gain". So get in your pj's, grab your fluffiest pillow and sleep away the pounds! Cost: FREE

7)When you've had a good night's sleep, get out and walk. Any walking is better than no walking. Either by parking your car further from the entrance at the mall, taking the stairs instead of elevator or just walking in your neighborhood, there are many ways to get walking. With so many professions putting us behind desks and on computers, making and taking time to be active is more important than ever. For some suggestions on being more active, check out http://www.associatedcontent.com/article/2271507/fun_calorie_burning_fall_activities_pg3.html?cat=5
Hey, walking just may help you get that good night's sleep! Cost: FREE

8)Another low cost way to lose weight is to calm down. In today's time, stress levels are at an all time high and according to experts, this leads to weight gain. Taking time to reduce stress can keep cortisol levels normal. According to www.webmd.com"cortisol works on a different timetable. Its job is to help us replenish our body after the stress has passed, and it hangs around a lot longer. It can remain elevated, increasing your appetite and ultimately driving you to eat more," For ideas on naturally reducing stress, visit http://www.associatedcontent.com/article/2488399/most_popular_tips_for_naturally_reducing.html?cat=5

Losing weight need not be expensive or difficult. It only takes determination and a willingness to adjust our mindset. Try one of the suggestions or try them all and see just how much you can lose!

Choosing The Right Vitamin

Proper nutrition is essential for maintaining optimal health. Yet in today's society of convenience, stress and busy schedules, it's difficult to achieve proper nutrition. Yes, America has a problem with being overweight, but an abundance of food doesn't necessarily equal enough good nutrition. That's why most trainers and doctors as well as nutritionists suggest taking vitamin and/or mineral supplements. Vitamin supplements can fill the gap between diet and nutrition helping you to lose weight, feel better, fight flus and colds, achieve more energy, focus, lessen/eliminate aches and pains, sleep better, among many others. But have you ever really tried picking out a vitamin? The first time I walked into a vitamin store I was overwhelmed at the thousands of tiny bottles. Where does one begin? Take heart! It's not as confusing as it seems. It's really all a matter of preference. It's similar to buying clothes. You purchase what works for you. Some people prefer the latest fashion. Some prefer easy care, or comfort. Some are concerned about price. It's the exact same thing. So with that in mind, here's a breakdown to help you pick which is the right vitamin for you.

1)Tablets – They're hard and come in a variety of sizes. If you are looking for something that you only have to take once each day, this may be for you. Be sure to look for something that says “time release” or that says it is specifically made to be taken once. THE BAD: Chemicals are used in the formulation of all tablets. It's what makes them keep their shape. Many times, tablets are more difficult for the stomach to break down. Especially if taken on an empty stomach. This would cause pain in the stomach or discomfort.

2)Capsules – Much easier to digest and for the stomach to break down. This way, the body can get to the business of absorbing the nutrients. Capsules are my personal preference. THE BAD: If you are a vegetarian or vegan, it's important to know that the majority of capsules on the market are gelatin based. While I do my best to live vegan, this is one area where I am willing to sacrifice.

3)Powders/liquids- These are available at most vitamin stores. Powders can be mixed with water (check the label), juice or sprinkled on your breakfast. Liquids come in the form of juice like products or tinctures taken by spoonfuls. THE BAD: Tinctures taste horrible!

4)Greens - Many people prefer to keep their nutrition as natural as possible. Green vitamins are in either powder or capsule form and are usually made from green plants such as alfalfa, algae, broccoli, spinach etc. Since most of us know that green vegetables are excellent sources of nutrition, it goes without saying why green vitamins are healthy. The powders are mixed with water. Some people chug them, some sip. Again, it's a matter of preference. Many people report fast bursts of energy and increased focus after taking greens (liquid). The capsules have good effects too. THE BAD: Greens are an acquired taste. If you like the taste of grass.....well these may be for you.

5)Phytonutrients or phytochemicals – According to Wikipedia, These “are chemical compounds... that occur naturally in plants.” These are my personal choices in vitamins. Kind of like greens, only instead of broccoli, they've taken the nutrients from the broccoli. They are usually encapsulated. I feel my best when taking this form of vitamin/mineral supplement. THE BAD: Because they are water soluble, they pass through the system quickly and so must be taken throughout the day. So if you're not a pill taker or don't want to have to remember to take them 3x per day, these may not be for you.

6)Enteric Coated – This is a process usually found in fish oil softgels. Enteric coating is a harder to digest coating that does not break down until in the small intestine. This is done to avoid a fishy after burp common with taking fish oil or omega (from fish) softgels. I just take the lemon flavored fish oil liquid to avoid that extra chemical process.

Selecting the best vitamin for you really is a matter of preference and what works best for your lifestyle. If you are looking for brand recommendations, I suggest, New Chapter, Source Naturals, Solgar, The Vitamin Shoppe's store brand and Trump Network/Ideal Health trumpnetwork.com/lbcenterprises . They all are excellent products made with superior ingredients. I also do not recommend brands found in grocery stores. Most are of poor quality and may not absorb very easily. I have had a few clients claim that they have passed straight through! Ugh!

When it comes to vitamin supplements, you really do get what you pay for. Besides, your health is not something you want to be cheap about. The benefits of feeling better are worth it. And isn't that what it's all about? Feeling better to have a better quality of life? When your body is properly nourished, all the systems work efficiently. When that happens, you feel better.

Namaste & God Bless....