Food is one of the most important things in life. Food is most likely on your mind constantly. I guess I make that assumption because I think about food all the time. Did you know I eat every 3 hours? Talk about food on the brain. Frequent, small meals is something I just love. Why? Eating small, frequent meals makes me feel amazing. All day my energy is sustained and my blood sugar stays level. I got into eating small, frequent meals when I got into weight training and bodybuilding. Prior to the bodybuilder's lifestyle, I would have 3 large meals a day. Before being a personal trainer, I never really thought too much about what I was eating or how my body would react to food. I also would sometimes go beyond my hunger zones and bonk out! When I went past my hunger zone was also when I would reach for a sugary fix, "fast food," and even worse: over eat. Does this sound familiar to you? Do you have these habits or once did? Well, I'm here to share with you a tip on how you can get ahead of the food game, blood sugar game, and busy life game. The way to do that is to PREP FOOD. And I do it every Sunday!
Every Sunday I prep my meals for 4-5 days in advance. I cook up various lean proteins: boiled eggs, chicken, fish, and ground turkey patties. I also prep my healthy carbs, like sweet potatoes, yams, brown rice, or quinoa. I sometimes even prep my veggies. I like my veggies to be as fresh as possible, so prepping veggies is optional. What I do prep fits into my meal plan(s) and I pack the food in Tupperware, so that I have quick, easy, healthy meal options. I have found that this has saved me not only time, but money too. I do not need to eat out as much, which saves lots of cash. It is also how I have managed to stay a healthy weight, have a stable blood sugar level, and feel like I have some power and control in my life.
Food prepping could add a huge health value in your life as you start to better manage your caloric intake, especially if you are really trying to change your physical body or fiscal life. According to Wellness Letter from the University of California, Berkeley, two-thirds of customers at fast-food restaurants underestimate their calorie intake, often by HUNDREDS of calories. And if you do like to train, and know exactly what and how much you are eating, then fast-food eating is going to hinder that.
A recent study in the journal BMJ found that adults consumed 836 calories per meal in fast-food settings, and those adults underestimated how much they were actually eating by over 175 calories. According to the Wellness Letter, twenty-five percent of people underestimate how many calories they are eating, when they eat out, by more than 500 calories. This type of behavior daily, or several times a week, will contribute to not only weight gain, but feelings of frustration when fitness goals are not being met.
Likewise, teens consume about 756 calories per fast food outing, contributing to a misjudged caloric intake by more than 259 calories. Ever wonder why many teens face obesity issues today? Many teens struggle with the obesity epidemic because they are not educated enough about what is going into their mouths. The weight gain teens experience trickles into their overall self-esteem, which then creates many emotional and mental problems for them once they become young adults. As an educator, I know this all too well, and I see it daily.
The good news for those of you afraid to prep or not sure how, the Affordable Care Act now requires calorie labeling at fast-food restaurants. The problem, however, is taking the time to know, read, and decide if the calories that are being consumed truly are nutritious and serving your intentions for healthy living correctly. In my opinion, there should be no anxiety, stress or worry about food prepping. We change this cycle of unhealthy living by getting back into the kitchen and making our own food. It is free health care if you think about it.
If you or your family need help with food management then message me for my beginner's guide to food prep. In the ebook it includes all my essential kitchen items, and how I approach the kitchen in an efficient, organized manner. The best part of my ebook are my large batch recipes. These recipes are simple and please an entire family!
I am a new mother who has her hands full! I juggle not just my coaching business, but I am also a full time educator. I also teach yoga in the Bay Area, and I mentor first generation college students.