meal plan

Aug 11 2022

Meal Planning: 3 Reasons Why It Rocks

Meal Planning may seem like just another chore. But…

Have you ever looked at the clock, saw “dinnertime” and you have nothing prepared? Then, you hoped you have all the ingredients that you need to throw a meal together or you will have to opt for the drive-thru!

This last minute scramble is actually more of a chore than meal planning.

There are many reasons why meal planning rocks. Here are the top 3:

It Saves Time

Your set grocery lists will prevent you from wandering aimlessly around the grocery store. Your pre-planned menu will save you from having to think about what you are going to eat every day.

If you find some work days are busier than others, take some time out of the weekend to prepare most of your meals.

A few ideas include oats and frozen berries with yogurt in mason jars serve as great to-go breakfasts. Prepared quinoa with mixed veggies and beans serve well as a work lunch.

Cook one or two larger dinners on the weekend so you will have something for those days you are exhausted and don’t feel like cooking.

This could include soups, chili, meatballs, and marinated chicken breasts. Pre-portion and freeze them. Then, you can re-heat while you prepare a quick salad or veggie slices.

Meal Planning Saves Money

When you meal plan you will have less of those costly “take out” nights. It is expensive to eat out. Meal planning allows you to take advantage of weekly sales. These sales can give you ideas for what to have for meals that week.

This prevents you from throwing out ingredients you forgot you had in the fridge. You can create meal plans that specifically allow you to use up whatever you have on hand.

It’s Healthier

By meal planning, you can aim to have nutritionally well-balanced meals throughout the week. You control the ingredients so you know exactly what is going into the meal.

If you have to come up with something to eat last minute, you will find yourself going out for dinner instead. As a result, you are most likely to end up exceeding your calorie intake. Even just stopping at the grocery store to pick up a last minute dinner may lead to poor choices. When you shop hungry, you are more likely to throw junk food into your cart.

There are many ways to meal plan. Whatever method you choose will save you time, money, and it will result in healthier fare. You can always reuse meal plans and grocery lists to help cut down on planning and prep time. A two-week seasonal meal plan may be enough variety for you.

Still think meal planning is a challenge? Let me design a guide for you with the three key components to do your own meal planning. Just click and plan!

Call/Email or Schedule to get the easiest way ever to meal plan!

Jul 26 2021

Weight Loss Plateau? Beat It in 5 Doable Steps

A weight loss plateau is frustrating: You start working out regularly and you clean up your diet. You lose weight, you gain muscle mass, and you have tons more energy. Great job! Then, all of a sudden – BAM – everything comes to a screeching halt.

The good news is that you can overcome a weight loss plateau and reach your goal weight.

Here are 5 steps you can take:

Eat A Healthy Breakfast for Weight Loss

Studies show that the habit of eating a healthy breakfast is key to losing weight and keeping it off. Your plateau-breaking breakfast should be low in carbs and high in protein.

Try these:

Protein takes longer to digest and it can also help slow down the absorption of any carbohydrates that might be in your meal.

Add Protein To Every Meal & Snack

Eating more lean protein will help to increase your metabolism because it takes more energy for your body to digest the protein than digesting fat or carbohydrate. You will also feel full longer, and possibly see more benefits from your strength training sessions. After your high protein breakfast, give these a go:

Drink More Water for Weight Loss

I know. How many times have you heard that? But even mild dehydration can slow down your metabolism. To ensure you are staying hydrated, include a glass of water before every meal and snack. Staying hydrated also keeps you from feeling bloated and puffy.

Get Adequate Sleep

Sleep deprivation causes your metabolism to slow down which will slow or reverse your weight loss. When you are tired you do not feel like preparing a healthy meal and you are more likely to grab a quick unhealthy fix. You also will likely skip your workouts.

The amount of sleep you get can also affect your hormone levels which could inhibit your ability to burn calories. More about hormones in a future post.

Build More Muscle

Muscle burns more calories than fat. Every pound of muscle uses approximately 6 calories a day while each pound of fat burns only 2 calories daily. Aerobic exercise will not build muscles but you will continue to burn more calories in the hours after a workout. It is a good idea to switch up your routine. Keep your workouts fresh and challenging. Your muscles can get used to the same repetitive daily exercise and after a period of time will not respond.

Most of us will face a weight loss plateau before we reach out goal weight. Finding support from a professional can help keep you accountable and help get you over the finish line.

Maybe you have struggled or are struggling with a weight loss plateau. I would love to hear any tips you might have from your experience.

If you are having trouble reaching your healthy weight goal please grab my FREE eBook:

7 Steps That Make Weight Loss Easier & Effective

Feb 22 2021

A Heart Healthy Lifestyle: 5 Easy Steps

February is Heart Health Month

Today I would like to share easy steps you can take that will put you on the path to a heart healthy lifestyle.

Heart disease is a leading cause of death in the United States. This is a good time to focus on heart health and what you can do to maintain a healthy heart.

Diet for a healthy heart

Choose food options that are low in saturated fat and sodium. Avoid sugary drinks and snacks. Eat more fresh fruits, vegetables, and healthy fats. The nutrients, such as, vitamins, minerals, fiber, and phytonutrients, found naturally in whole foods, help maintain healthy blood vessels and protect against high blood pressure. This will protect you against heart disease. The best way I know to get the needed nutrients for a heart healthy lifestyle is a clean eating plan. Read more about a clean eating plan and why you should start one today.

Make exercise part of your heart healthy lifestyle

Plan for just 30 minutes per day. If you are short on time, any exercise is better than no exercise at all for a healthy heart. If you are bored with routine exercise, try dancing, playing games or a sport in the yard, or just take the stairs instead of the elevator.

Family history

Learn your family’s medical history to see if you are prone to heart disease. This will give you a heads up not only for yourself but also for your children.

Stress

Be aware of being stressed and have a plan to deal with it. Some stress management techniques are: yoga, meditation, and don’t forget, laughing. These techniques also help you sleep better.

Preventative measures

Be sure to get wellness exams. Maintain a healthy weight and don’t smoke.