lib. lifestyle May 07, 2015

How To Stay Healthy When You’re Busy: MEAL PREPPING

How To Stay Healthy When You’re Busy: MEAL PREPPING
Author: Jory Mullard, Registered Holistic Nutritionist (R.H.N.) at you-matter-nutrition.com.

Athletes and bodybuilders do this to stay healthy, so why can’t we?
Meal prepping is when you spend an afternoon or evening preparing three or more days worth of healthy food for yourself. Having ready-made nutritious meals on hand makes you less likely to reach for convenient fast foods or order a pizza when you’re hungry. Cooked food stays good in the refrigerator for about 3 days, so I grab groceries and meal prep on Sundays and Thursdays. I cook one breakfast recipe, one lunch item, one dinner entree, and one healthy treat or snack. I make three servings per item and eat the same meals for three days in a row. If repeating meals don’t appeal to you, you can cook a wider variety of recipes and just freeze some of them for next week.
For those who are out and about all day, pack a small lunch cooler with an ice pack for safely stowing your pre-made meals. I seal all my meals in individual Tupperware containers and label them for the easiest grab-and-go ever (label example: “Monday breakfast”).

Sample menu

Breakfast:
Omelette Cups (recipe at bottom of post) with a side of fresh fruit.
This recipe tastes fine eaten cold!

Lunch :
Quinoa salad with black beans, avocado, grated carrots and beets, tomatoes, and feta (cheese optional). Serve with homemade balsamic dressing on the side: mix equal parts balsamic and olive oil.

Dinner:
Grilled boneless skinless chicken breast (dress it up with a spice rub), baked sweet potato (bake it in the oven as a healthier alternative to traditional baked white potatoes), and steamed broccoli.
This is best if it’s reheated : place it in a baking dish, cover it with tinfoil and heat it up in the toaster oven or regular oven for 15 minutes. Microwaves aren’t that great for our health so only use one if you feel it is completely necessary.

Healthy Treat:
Peanut Butter Blondies (Flour-less, Gluten Free, and Refined Sugar Free)
These are way healthier than they sound and can be oven ready in 5 minutes– make them with real maple syrup, natural peanut butter, and a surprise ingredient that you can’t taste: chickpeas.
I found the recipe here.

Snacks (optional):
Have nuts, fresh fruit, and unsweetened dried fruit on hand for in between meal nibbles.

RECIPE FEATURE:
Jory’s On-the-Run “Omelette Cups” (Little omelettes baked in a muffin cup for easy eating.)
Recipe makes three servings.

Ingredients:
8 eggs
¼ cup of fresh Italian parsley or cilantro
¼ cup of olives (sliced with pit removed)
¼ cup grape tomatoes (sliced in half)
Pinch of salt and pepper
1 tablespoon garlic powder (optional)
9-12 medium sized baking cups (muffin liners)

Directions:
1. Preheat oven to 400F.
2. Whisk Eggs with salt, pepper, and garlic powder.
3. Add olives, tomatoes, and parsley / cilantro and stir.
4. Place baking cups in muffin tray .
5. Pour egg mixture into baking cups
6. Bake for 15-20 minutes until fluffy and cooked through.

What are your healthy recipes for busy weekdays?
Send them into jory@letitbehealth.com to be featured in future blog posts!

lib. All Blogs, lifestyle Dec 15, 2014

6 Tips for a Healthier Holidays

 Last year I overdid it on the holiday indulgences, and I know I wasn’t alone. I rang in the new year feeling sluggish and unwell, and resolved to be more balanced the following year. This year, we have another chance to fine-tune this season with some healthy adjustments. Here’s my top 6 tips for staying healthier over the holidays.

1. Drink lots of water 

 

  • The more salt and alcohol and rich foods you consume, the more water you need. Water also helps flush all those holiday toxins from your body!

2. Take a walk with family

 

  • Holidays are about spending time with your family. If you can convince them to put down the box of Turtles, go for a nice crisp walk outdoors. If it’s way too cold for that, try walking inside the mall. Braving the crazy malls during holiday season sound terrifying? Don Santa hats and just watch how many people smile at you.

3. Eat less sugar

 

  • Sugary sweet things are amazing with the first bite, and even better with the second. The problem is that too much sugar gives us a rush of energy and then we crash – leaving us fatigued, irritable, and craving more sugar. Next thing you know, you’re on your third gingerbread-man of the day, and you’re not even sure why. You don’t have to avoid the sweet stuff completely (that’s no fun!) but don’t let sugar boss you around either. Just have small amounts of your favourite treats and really, really savour them.

4. Get Your Portion Ratios Right

  • An ideal plate of food has a little bit of protein and fat, a moderate amount of carbs, and a ton of fruits and veggies. What does this actually look like?
    Fat (butter, nuts, hollandaise sauce, oil-based dressings):
    The size of your thumb (or less)
    Protein
    (fish, turkey, meat, eggs):
    The size of your fist
    Carbs
    (stuffing, bread, sweet potatoes, yams, mashed potatoes, turnips):
    The size of your hand
    Vegetables and Fruits
    (all veg & salads except for the high-carb veggies listed above):
    The size of both of your hands side-by-side  

portion control

5. Avoid Overeating

  • Overeating is usually caused by eating too fast. Our stomach signals our brain to tell us when we are full, but if we shovel food in too quickly, we get the signal too late! No one wants to be uncomfortably full, even if Mom’s home cooked turkey dinner is that good. Give your body time to tell you when it’s full by putting your fork down on your plate during each bite. Take a bite, put the fork down, chew your food thoroughly, swallow, and then pick the fork back up again. Repeat. Make conversation with your family or friends between bites. The more you talk, the slower you eat. Many cultures, such as the French, traditionally eat in this social & leisurely manner and it shows in their health.

6. Drink Smart

  • Holiday parties are fun, but the hangover is not. Here’s how to prevent it:
    · Have a glass of water between every alcoholic beverage – this keeps you from getting dehydrated, one of the main causes of hangovers.
    · Don’t mix and match: pick your poison, and try to stick with it all night. (Beer followed by more beer, not followed by rum and coke.)
    · When drinking hard alcohol, avoid mixing it with sugary soda or cocktail mixes. Instead, try mixing with soda water and a splash of lemon, lime, or fruit juice. TIP: Skip the tonic water and have soda water instead: they taste pretty similar except tonic water has just as much sugar in it as a can of coke!

Wishing you and yours a Happy and Healthy Holidays!