Meal Prepping 101

If I was to give you only a few tips on what leads to long-term success in one’s fitness journey, they would be consistency, hard-work and preparation. The first two should be self-explanatory.

First, you must stay consistent with your exercise and nutrition. We will veer off course every so often, but keeping these “slip ups” to a minimum and always moving forward towards your goal can be the difference between seeing the results you desire vs. seeing little to no progress at all.

Second, it is going to be WORK. Whether you desire to run a marathon, lose weight, compete in a competition or squat 200 pounds, you will have to WORK AT IT. The secret is there is no secret. You will have days where you just want to sit in bed, eat ice cream and watch Netflix (now while I don’t advocate doing this on a regular basis, every now and then I think it can be good for the mind and the soul). Those who are successful push through when it gets hard and consistently put in the work.

So what about preparation. How can we best prepare ourselves to be successful in achieving our fitness goals? Having a solid training program with a specific goal is important. If you are trying to lose weight, run a marathon, be a powerlifter and do 15 pullups all at once, you are likely spinning in the mud. Choose a focus goal and devise a plan based on the desired outcome (this is where professional guidance is key. If you do not have a background in exercise or proper programming I highly suggest reaching out to a fitness professional for help).

We have now nailed down that you must be consistent, work hard and have a solid training program in place in order to progress. Now what if I told you about 70-80% of your results (specifically in relation to fat loss/muscle building) can be attributed to nutrition? We all know the cliché saying “you cannot out train a bad diet”. Well they were right on the mark.

Now what if I told you I did have a secret when it comes to the nutrition arena? This secret will take a bit of effort, but pay off 10-fold. It will simplify your life, keep you from binging on everything in your fridge while deciding what to make for lunch and help you walk past the donuts and bagels at work. (I know you are all envisioning this great new appetite suppressant/ metabolism enhancing magic pill). Sorry to disappoint, but this secret is MEAL PREPPING.

To sum up “meal prepping” for those outside the fitness world- meal prepping consists of cooking items in advance (either portions of or entire meals) to be consumed over the next few days. This is especially helpful for those with busy schedules or individuals who are away from the home most of the day.

The benefits of prepping in advance are numerous, but here are the main ones.

• More free time- you may spend more time on the weekend (or meal prep day) cooking, chopping, washing, etc. but over the course of the week you will spend much less time on these items (think that you are consolidating the tasks, only cleaning your kitchen once, etc.)
• Less chance of hitting the drive through- we have all been there. Busy, hungry, tired, cannot imagine the thought of even boiling water. This is when we make that quick stop at the quickest take-out spot and likely order something that is a little less than “healthy”.
• Healthier choices- when prepping your meals you are able to cook batches of whole, real, nutrient dense foods. This means less reliance on packaged, convenience/processed items. Think cooking a pot of rice vs. using the microwave or boxed versions, grilling chicken breasts instead of using store bout rotisserie chicken or making your own sweet potato fries vs. using the bagged, frozen, oil-coated ones.
• Less waste- when you prep food in advance and plan your meals ahead of time less food goes to waste. You buy what you need for the week instead of aimlessly walking through the grocery store and grabbing anything calling your name (this specifically pertains to perishable items such as dairy and meats and items that can spoil quickly like fresh fruits and vegetables.
• Save money- this of course follows the “less waste” benefit (don’t throw your dollars in the trash!) but also the premise that you will eat out less and rely on fewer of those convenience items that tend to be more expensive.

So great, now you see the benefits of meal prepping, but what is the best way to go about this? There are multiple strategies, and I will share some that have worked the best for me over the years.

First, plan your menu. Decide what your meals and snacks will consist of. Do an inventory of your cupboards, fridge and pantry to see which items you already have on hand and which you need to pick-up.

Next, formulate your grocery list. Also be specific on the amounts you need so you can cut down on waste. I like to divide my grocery list into sections of the store which makes for quicker, easier shopping (and less running back and forth across the store).

Often I will have to go to two or three grocery stores to get all my items (why can’t one store have everything?!). Shopping earlier in the day will help you avoid crowds and have a better selection of items to choose from.

Block out 2-3 hours of time to do your prep. I cook all of my animal proteins (think chicken, turkey, fish, lean meats, etc.), grains (brown rice, quinoa, etc.) and some vegetables (squashes, peppers, zucchini) so they are ready to go. Other items to make ahead include hard boiled eggs, any sauces or dressings you be preparing and using (hummus, salad dressing, etc.) and if applicable homemade protein bars, pancakes, waffles etc. that make for easy, on the go options.

It is also helpful to wash and prep your produce. This includes chopping lettuce for salads, slicing cucumbers, carrots and celery for snacks and dicing vegetables that you can toss in a stir fry. Do keep in mind that some produce will spoil more quickly after it is washed, so be mindful of when you will consume these items. I often prep delicate veggies and fruits a maximum of three days in advance.

Once all of my items are cooked, I portion my meals for the next three days. This is where the Tupperware and Ziploc baggies come in handy. If you are concerned about the plastic, use glass containers and reusable BPA free bags. Having these ready to go will leave you less likely to reach for the chips or cookies when hunger strikes.

Food safety and “how long does it last?” come into play here. For cooked proteins try to keep them in the fridge no more than 3 days (4 max). Grains can last up to 5. This is where your freezer is your best friend. Portion and freeze your proteins and grains so you can pull them out towards the end of the week.

An example of a meal prep schedule would be:

• Sunday- shop for and prep foods. Portion meals for Monday, Tuesday and Wednesday, freezing any extras.
• Tuesday evening- take out frozen items to thaw.
• Wednesday evening- make meals for the remainder of the week. Some prefer to do this just for Thursday and Friday if they will be around the house on the weekend, or for the rest of the week if they will be out and about all weekend.

There you have it, meal prepping 101. I wish I could tell you reheated food is as good as fresh- but that’s just not the case. Personally however, with a busy schedule it is not always feasible to cook items directly before consuming. There is certainly a little give and take with meal prepping, but to me, the benefits far outweigh the costs (or should I say, less cost!). I’ll leave you with a few of my tricks I have found handy.

• Use your crockpot! This can be to prep your meats on “Meal Prep Day” or to start in the morning for a delicious dinner when you get home from work. Overnight oatmeal in the crockpot is a great way to ensure you have a quick, easy, ready-to-go breakfast.
• Prep enough variety, but not too much- can you reuse brown rice from your tacos on Monday for an Asian Stir-fry on Wednesday? How about your flank steak that was served with mashed potatoes, can you add it to a fajita? Think about how you can cook once for multiple meals.
• Keep staples on hand- having items in your pantry that will compliment your already prepared proteins and grains is crucial. Think low sugar marinara sauces, coconut aminos, vinegars, healthy oils, beans, etc.
• Not all veggies freeze well- if you are looking to freeze vegetables, stick to those with a lower water content (think green beans, not zucchini). Blanch them first in boiling water, shock them in ice water for a short time, and then spread in a single layer on a cookie sheet to freeze.
• Use a chalk marker to label meals- These are available at most. I used to use a sharpie on my lids or a piece of tape to label what was in the container, the date or what meal it was for. Not anymore! The chalk washes right off.
• Simplify your mornings- I have my crockpot oatmeal prepped and ready to go when I get back from my workout. I add stevia and cinnamon then pack it for the day. I also have my fruit portioned out so all that remains is my protein. Reheated eggs just don’t do it for me, so I have my 4 whites and 1 yolk in a container ready to be cooked, then I scramble it up and I’m out the door.
•  For busy mornings when I don’t have time to cook, I make a protein pancake the night before (combining my serving of oats, berries or banana and egg whites in a bowl then cooking on the stovetop like a pancake). These are delicious hot or cold, especially topped with nut  and cinnamon.
• Consider meal prepping even if you work from home- on days when I know I will be swamped with “at home” work I prep my meals for the day. This saves me time but also keeps me on track. We all know when we are tired/stressed it is easy to just grab whatever is available and easy. No excuses this way!

Need help with meal ideas, meal prepping strategies, recipes or other nutritional guidance? Contact me at lindseymwoodkey@yahoo.com or check-out Keypotentialfitness.com for packages and rates.

Fueling Your Kids for Success- The Perfect School Lunch

It’s that time again. Back to school shopping, brisk fall mornings, and streets filled with school buses. Ready or not, the kids are going back. The most frequent question I get from parents is which foods they should send with their children for lunch. Your child’s nutrition plays a key role in their academic success, performance in athletics, even their behavior and energy levels.

                  

Your child’s lunch should have the following components: a main course (healthy proteins, carbohydrates and fats), a serving of fruit, a serving of vegetables, a serving of low fat dairy (or dairy alternative if your child has a milk allergy), and a “fun” item. Now let’s break each of these down and give you a few choices.

                 

The main course - This is the “bulk” of your child’s lunch. It needs to have whole grain carbohydrates for energy, lean proteins to keep hunger pains away, and healthy fats for proper growth and development. 

For the carbohydrate, think whole grain breads, pitas, crackers, cereals or wraps (first ingredient listed should be “whole grain” look for ones without “hydrogenated oils”, the key word for trans fats). Leftover brown rice, whole grain pasta, cooked yams or potatoes also can make great options (make sure your child likes the item cold or has the ability to heat them up). Feeling adventurous? Whole grain frozen waffles can serve as a fun substitute for bread. 

For the lean protein, stick with turkey, low fat ham, chicken, tuna or lean roast beef. When using deli meats, look for ones low in sodium and preferably “nitrate free”. Cooking your own is safest, but that’s not always an option. If your child is not a big meat eater, send a hard-boiled egg, peanut butter, or hummus. All are high in protein, and also have healthy fats. If you choose to include these items, don’t worry about sending another source of good fats, but if not, use avocado, low fat mayonnaise (preferably made with olive oil), reduced fat cheese, or a small serving of nuts. (Make sure to check your school’s “nut policy”. Due to allergies, many schools are banning nuts and nut butters. If this is the case, sunflower seed butter or Tahini can be good replacements).

                  

Fruit and veggie sides - This is the component too many parents leave out. Make sure to send your child with items you know they’ll eat. This is not the time to introduce your child to new foods-save that for meals at home or you may end up with more waste than you bargained for (broccoli anyone?). Sliced carrots, celery, snap peas and cucumbers travel well. Including fun dips can make eating veggies easier. Think low fat ranch, hummus, or natural peanut butter. 

Pack fruits that won’t bruise easily. Apples, oranges (as long as your child can peel them), sliced peaches or pears (packed in Tupperware), and grapes work well. Once again, find a fruit your child enjoys or you’ll find it still in their lunchbox after school. For smaller children, make sure their fruits and veggies are in bite sizes that will be easy to consume. 

                  

Dairy - Calcium and Vitamin D are necessary nutrients for growing children and dairy products are a great source. Make sure the serving of dairy you send with your child is not a sugar bomb. Low fat yogurt, cottage cheese or milk are good options as are reduced-fat cheese sticks (these also include muscle building protein). 

If your child is lactose intolerant or has a milk allergy, consider soy, almond, coconut or rice milk products. Choose an item that is lower in sugar, does not contain any hydrogenated oils, and is the correct portion size (1 cup milk, 6-8 oz. yogurt, ½ cup cottage cheese, 1 cheese stick, etc.). Consider flavoring your yogurt and/or cottage cheese yourself with fruit or a teaspoon of honey to avoid excess sugars.

                  

While you want to send your children with healthy lunches, you do not want to deprive them of all “treats”. Teach them about moderation and portion sizes and help create a healthy relationship with food. Remember, there are not "good" or "bad" foods, just those we should consume "all the time" and those we should only include "some of the time". 

In lunches, allow them to choose one small “fun” item a day. Try to make a healthier choice (baked chips or pretzels, homemade cookies, dried fruits without added sugars, or sugar-free pudding/Jell-O cups). Watch out for sugary children’s drinks. Capri Suns, Sunny D, and Regular Kool-Aid will leave your child with a sugar high, then send them crashing down once class begins. Stick with water, low fat milk, or sugar free beverages (Crystal Light, G2, etc.). 100% juice in a 4-6 oz. portion can also be a good option.

                  

A discussion about children’s lunches would not be complete without including food safety. Gone are the days where you threw a mayonnaise-laden sandwich in a brown paper sack and called it good. Find a well-insulated lunch container and an ice pack that will last at least four hours. Make sure the ice pack is in the top of the cooler as cold air will travel downward. Consider freezing items that can be frozen. They will thaw throughout the day and keep the other foods colder. Be especially careful of things like mayonnaise, meats, eggs, and dairy (place them closet to the ice pack). They now make fun "bento box" type lunch pails for children that have separate compartments for the various meal components. Kids love having smaller portions of multiple items.

Remember that children "eat first with their eyes". Cutting their fruits and veggies into fun shapes, rolling up their meats, cubing their cheeses and using foods of different colors can increase the chances that your child will consume the items you pack. Include a small note or picture to make their lunch time extra special.

Keep your kids performing their best this school year with nutrient-packed lunches.  For some of my favorite “kid approved” recipes, see Tosca Reno’s “Clean Eating Family and Kids” or Devin Alexander’s “Biggest Loser Family Cookbook”.  Parents can benefit from these lunch “rules” as well. Set a good example for your children by packing your lunch to work instead of grabbing take out. Not only will you save money, but also excess salt, sugar, and calories. Here’s to a happy, healthy school year!