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

Why I Love Juicing

Ahhh juicing. When people think about juicing, a lot of times images of health fanatics and hippies come to mind. Wait.... did I just describe myself? Haha! No, seriously, it’s understandable why some people are so resistant to juicing. I sure as hell was. But what I learned is that juicing not only is delicious, but I feel GREAT afterwards.

Over the years, I would come across someone who mentioned that they juiced and would encourage me to try it. Of course I declined, not finding thick, green liquid very appetizing. But it wasn’t until I witnessed someone juicing and saw what was going into the machine that I willingly took a sip. It was delicious! Before long, sips here and there escalated to small glasses of my own. Within a month I took the plunge and bought my own. Being the cheap ass that I am, I bought a little, white Black & Decker juicer for around $35. It is now my “baby” and meets my needs perfectly.

The great thing about juicing is that you get the nutritional benefits of fruits and vegetables without actually having to eat them. I can juice and take it with me on the go. Also, because the stomach isn’t actually breaking down food, the nutrients are quickly absorbed into the bloodstream. The energy and mood boost is better than coffee and it’s healthy! It’s also a great way to keep hunger at bay when in between meals.

Now there are some who just don’t like vegetables. I get it. I used to hate vegetables too. With juicing, you can add a piece of fruit or two to sweeten it up. Just like any other recipe, you can alter it to suit your own tastes. Take carrots for example. I love the flavor of carrots and want all the nutritional benefits that they have to offer. Cooking them is okay, but a lot of nutritional value is lost with cooking. At the same time, I really don’t like the texture of fresh carrots. By juicing them, I get to enjoy the flavor as well as the health benefits of them without having to eat them!

About the pulp. Some people throw it away. I don’t. Usually what I do is keep it in the fridge (not more than a couple of days) then when ready, add an egg or two and make scrambled eggs or use the eggs as a binder and make vegee patties. This way nothing goes to waste and I’m still getting the fiber and some nutrition.

For some people who are not accustomed to juicing, they may experience a headache after drinking juiced fruits and vegetables. I did in the beginning. Really all it is, is because there is so much sugar (with fruits) being delivered to the body so quickly it’s a bit overwhelming at first. If this happens to you, simply add a little water to the juice and drink it a little slower. I don’t get headaches any more and love the energy rush.

I love experimenting with new recipes. Some are better than others. Due to the amount of sugar in fruit, I try to limit them and use them as flavor enhancers rather than alone. Those fruit calories can sneak up on you!

My personal favorite juices are any combination of the following, but I usually get whatever is on sale.

Carrot

Tomato

Cucumber

Spinach

Kale

Apple

Strawberry

Kiwi

Pear

Any melon

Here’s a link to a site I use to get juicing recipe ideas. They tend to use a bit too much fruit for my needs so I ease back on the fruit. But if you’re just getting started, this is a great site. Oh yeah, I’m not endorsed by this site at all. I just like it. They also have a lot of articles and other info pertaining to juicing.

https://juicerecipes.com/

If you haven’t tried juicing, I strongly suggest you do. It doesn’t have to be an every day thing. But any way to eat healthier is a step towards a healthier you! - DeAnna

Why Your Weight Loss Plan Is Failing

My journey on the weight loss path has been a learning experience to say the least. And like a lot of people, I've attempted numerous solutions to becoming healthier. Listing all of them would only appear to remind me of my failures. Or would it? Lately, I've started to realize that my previous weight loss failures really are not failures at all. They are only lessons that have been learned regarding my body and how it operates. And it isn't until we really know our bodies, that we can know the best way to get it at its healthiest.

Over the years, numerous theories regarding weight loss have come and gone, but it seems that there is only one absolute when it comes to individual bodies and the ability to shed unwanted weight. It is the simple equation of calories taken into the body verses calories expended. One must burn more calories than what he or she is taking in to lose weight. How this is achieved, is where the variables come in. And there are a lot of variables. So many so, that it would be impossible to list them all. This is where taking your previous "failures" if you will, comes in.

I suggest taking these "failed" diets as learning lessons. Take the time to really reflect on which methods worked and which didn't. More importantly, ask yourself why they didn't. Were you constantly hungry? Was it too costly? Perhaps it was inconvenient. Were the meals unappealing or tasteless? How did you feel while on the program? Did you lose energy? Perhaps you felt dizzy. You see, while our intentions may be admirable and even realistic, our methods for reaching that goal may be unrealistic.

For instance, if you are on a tight budget and sign up for a program that costs $500 dollars a month just because they had a $50 special, that's not being realistic. If you order the Insanity Workout and can't walk up a flight of stairs, that's not realistic. If preparing your meals means spending hours in the kitchen and you barely have time to take a shower every day, that's not realistic.

Being realistic means researching what would work best for you and commit to it. Set a realistic weight goal and date. Wanting to lose 100 lbs in 2 months is hardly realistic for the average person. Just because a couple people have done it does not mean you can or should. Since the point of losing weight is to BE healthy, crash diets should be used in moderation and only for short periods of time.

So ask yourself:
Can I afford this? Maybe finding a less expensive alternative is for you.
Do I have the time to prepare the meals? Prepackaged programs are in nearly every grocery store.
Do you have a large appetite? Fasts may not work for you.
Exercise? Start slow and with small lifestyle changes if you are uncomfortable joining a class. Parking your car further, walking DOWN the stairs, and replacing your office chair with a balance ball are just a few.

Once you have selected a program for your lifestyle, find a support group or buddy. If no person is close, there are a lot of groups online with thousands of people in similar situations who are either currently going through it or have succeeded in it.

Give yourself an incentive. Something just for YOU and NOT food related....no cake or dinner at a swanky restaurant. Maybe a day at the spa, complete with massage, mud bath and beauty treatments. Or something you've always wanted to do, but were too unhealthy or self conscious to do. Skydiving? Rock climbing? Zip lining the rainforest? Post pictures of your goal on the frig. Get updates on your phone and start a savings account for that reward. Try to calculate your weight loss goal date and how much you need to put in the savings every day/week so when you reach your goal, you'll have the money needed.

Stick to it, hang in there and remember that you can do whatever you set your mind and heart to do. It may not always be easy, but it WILL be well worth it. Why? Because you are well worth it. - Angelica Mordant

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....