We are busy people and not enough of us make the time to take care of our health. Eating well is much easier when we plan ahead, and even easier when we get other people involved. When we designate one day for food prep, we allow ourselves more time during the week to rest, relax, and enjoy our pre-prepped food. I recommend Sunday as the day for cooking and preparation. This way, when our lives our full of stress and things to do, we have pre-prepped meals to look forward to.
Top tips for eating better during the week:
1. Make a batch of your favorite whole grains
Whole grains can be very versatile. I love to cook a big thing of rice or quinoa that’ll last me through the week. For breakfast I personally love putting eggs over rice with avocado and hot sauce, and then for other meals top the rice with vegetables or other forms of protein. Fried rice is an easy enough recipe that’s always a favorite. For more information and a list of all whole grains, click here.
2. Designate one day for prepping
As mentioned above, one of the most useful tips I have is to prep ahead of time. On your designated prep day, slice all your veggies, cook your whole grains, and soak your beans. This saves time and makes eating healthy more realistic.
3. Cook once, eat twice (or more!)
Prepare enough food while cooking to have leftovers. Take advantage of the time you have to cook, because it can be hard to guarantee you’ll have time or even want to cook the rest of the week.
4. Keep a food journal
It’s easy to forget the meals we eat. If your goal is to lose weight or discover what foods work best for your body, I always advise my clients to keep a food journal. Keeping a food journal not only helps us track what we eat eat and our portion sizes, but we can note things we are feeling emotionally or physically when we eat or after we eat. Identifying our emotions or even things we are feeling physically from eating helps us pinpoint food intolerances or allergies, and can even answer questions about other physical ailments.
From my own experience, it wasn’t until I started noting how I felt physically and emotionally after I ate processed foods and sugar that I was able to solve feelings of anxiety and depression. I realized those foods made me physically sick to my stomach, and I was also experiencing high levels of serotonin while eating the food, and suffering from low dopamine levels after the sugar high wore off. Most of us probably aren’t conscious of these things as we’re eating and going about our lives, but once we stop and think about it, we may discover things we didn’t realize about our bodies.
6. Cook at home
I love going out to eat. It’s convenient, there are lots of options, and the food tastes pretty good, but why not save some money and calories by cooking yourself? When we eat out, there’s no way of controlling what exactly goes into our food. I enjoy cooking because I know exactly where my food comes from, I have control over what I put in my food, and I get to pick what I want to eat. Aim to eat at least two homemade meals a day, then work toward three meals at home a day.
7. Plan your meals
It’s much easier to eat well during the week if we take some time to plan meals ahead of time. Make a grocery list and write out what you plan to eat every day. There’s no need to get fancy. If you like having oatmeal for breakfast every morning and vegetable stir fry for dinner, then go for it!
8. Add in vegetables, nuts, legumes, fruit, and whole grains
By adding in more vegetables, nuts, legumes, fruit, and whole grains to our diet, we can naturally crowd out unhealthier foods and prevent unhealthy food cravings. When we fill up on foods that nourish our body, we become more satisfied quicker, so we’re less likely to go for the desserts or snacks after we eat.
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Pay me a visit at www.jkhealthcoach.com to learn more about how working with a health coach can benefit you and the ones you love!
Last year my new years resolution was to paint more. I admit, even after buying all the paints and tools I needed to make the art happen, my supplies somehow ended up buried away on the shelf collecting dust. So, this year I’m attempting to get back in the game and create more art!
I was thrilled when my boyfriend bought us both tickets to a screen printing class at a studio called Workshop in San Francisco’s Western Addition. We got to screen print paper, shirts, sweatshirts, bags, and anything else individuals brought to the class. If you live in the Bay Area, I recommend checking out the classes, because they offer all sorts of cool craft classes, like sewing, beer brewing, pizza making, etc…
Anyway, Ed and I took this class and we got to make some dope shit! I love trying new things and getting inspired. Humans hunger for art and music, along with play, fun, touch, romance, intimacy, love, success, adventure, and spirit, so creativity is actually a significant form of nourishment for our bodies.
The point here is be open to trying new, inspiring things. Look for fun events and gatherings going on in your own area and give them a shot! You never know who you’ll meet or if you’ll find your new passion.
Bananas are the best. I’ve actually witnessed first-hand the healing powers of bananas in bringing a young boy back to life! Ok, well maybe I saw that in Honey, I Shrunk the Kids, but the potassium-packed fruit saved the day and brought the boy back to consciousness.
It turns out that bananas offer much more than potassium. There are so many health benefits from the nutrient-rich fruit, but also many other uses for everyday life. Here’s what you’ll find in a banana:
- Vitamin B6 – .5 mg
- Manganese – .3 mg
- Vitamin C – 9 mg
- Potassium – 450 mg
- Dietary Fiber – 3g
- Protein – 1 g
- Magnesium – 34 mg
- Folate – 25.0 mcg
- Riboflavin – .1 mg
- Niacin – .8 mg
- Vitamin A – 81 IU
- Iron – .3 mg
(Source: Medical News)
I personally love bananas for their quick energy fix, mood-boosting qualities, and their ability to help with muscle and PMS cramps. But there are so many other health benefits of bananas. Some of these include:
- Sustains blood sugar and boost energy, making bananas a great pre-workout snack (I recommend eating two bananas before your workout). This also aids with PMS cramps and stress and makes you more alert.
- High levels of tryptophan raise serotonin levels and reduce depression.
- Aids in weight loss, swelling reduction, prevention of type II diabetes, strengthens the nervous system, and increases levels of white blood cells due to high levels of Vitamin B-6. These high levels of Vitamin B-6, along with magnesium and potassium, also help smokers trying to quit by curbing withdrawal!
- Helps with anemia and strengthens blood due to iron levels.
- Low in salt, helping to lower blood pressure and protect against strokes and heart attacks.
- High in calcium, helping with strong bones.
- Acts as a prebiotic, aiding in constipation, bloating and diarrhea.
- Aids in heartburn, ulcer prevention, acid reflux, and GERD.
- Helps prevent kidney cancer.
- Lowers body temperature on a hot day.
(Source: Food Matters)
These are just the health benefits of bananas. Now it’s time to learn about the fun, everyday uses for bananas:
- Use the peel to shine your leather shoes. It really works!
- Remove a wart by taping the inside of the banana over your wart.
- Treat your bug bites with the peel.
- Press the banana peel over cuts or bruises.
- Rub a banana peel over your teeth for approximately two minutes to help whiten teeth.
- Use a banana to get out splinters. The banana’s enzymes will naturally help get out the sucker when you press the peel over it.
- Stop itchy scalp and moisturize hair and skin.
- Stop oily skin when you make a mask out of the banana. This mask will also help fight wrinkles.
- Fight acne. Wipe the inside of the peel on your blemishes and leave on over night. Wash off in the morning.
- Brighten house plants by rubbing the peel on leaves for extra shine.
- In Asian cultures it’s common to place a ripe banana peel over a cooking piece of chicken to retain moisture while the chicken cooks.
- Use as fertilizer.
- Fight off aphids in your garden by burring dried or cut up banana peels a couple inches beneath aphid-prone plants.
Here are some yummy ways to eat your bananas:
Morning oatmeal with cut up banana (great for weight loss– avoid instant oatmeal which is full of sugar)
Healthy Banana Pancakes