Prepare your food for the week: Dinner
We make our worst food choices when we are hungry (starving!) and unprepared. Add “rushed” and “stressed” to that, and you are asking for disaster. Preparation is the key to habitually eating healthy foods.
If most of your food choices are done at the last minute with whatever you can find, chances are, you are overweight and malnourished.
No time? Join the club. Ok, seriously, does anyone not have to face the challenge of feeding themselves (and their children) healthfully at the end of a long day? On a budget? Challenging is an understatement.
Get in the habit of planning ahead. Being prepared is KEY!
Suggestions for healthy eating for the whole family:
- Grill, bake, or broil all of your meat for the week in advance. Throw chicken on salads and leftover steak on sandwiches or in stir fry later on. If you prepare, cook, and store food on Sunday, you should be able to skate until Thursday.
- Chop up veggies and pre-make salads, so they are quick and easy for everyone to grab. Wash and cut fruit. Always have a veggie tray ready to go.
- Get the kids involved. Investing family time into food prep on the weekend ensures a healthy selection when hunger strikes and time is limited. Nothing is more important than teaching your kids how to eat well.
- Learn to grab and go. Store your lunch on the go in containers and have them stacked in the fridge ready and waiting. You will save a bundle on fast food and have a preselected serving size full of healthy stuff.
- Bag snacks and have with you at all times. Measure out nuts, fruit, veggies, trail mix, etc, and have them stored in your purse, briefcase, or desk. You should never go more than 3-4 hours without eating a little something. Any longer than that and you send the wrong signals to your body.
- Avoid “grazing.” Establish regular meal times and stick to them as best you can. Unless you are underweight, eating all day long is NOT a good plan.
If most of your food decisions of the day are planned in advance, you can successfully navigate proper nutrition, have greater success at eating healthy foods, and avoid the empty calories that stick like glue!
Visit Jerny Rieves’ website, MindBody Unlimited, for more nutrition information.
One in three people in the United States is battling metabolic syndrome (syndrome X). It is costing this country over 1/7 of the Gross Domestic Product, or a trillion dollars annually. Not a million, not a billion, a trillion!
What is metabolic syndrome? It is a cluster of individual, but related symptoms that point to a breakdown of the body’s ability to function at a healthy level. You are on the fast track to heart attack, stroke, diabetes, and even sudden death. At best, it makes you look paunchy, tired and old. At worst, it kills you.
You have metabolic syndrome if you have three or more of the following:
- A disproportionate waist to hip ratio, or an abdominal girth of 35 inches or more (taken at the belly button)
- High trigyceride levels (175 mg/dL or more)
- Low HDL levels (below 40) This is the “good cholesterol.”
- High LDL levels (above 100) This is the “bad” cholesterol.
- Resting blood pressure of 130/85 or higher in consecutive readings.
- Fasting blood sugar of 100 mg/dL or higher
Syndrome X is a purely preventable disease. Getting your blood checked annually and knowing your genetic history for heart disease and stroke is a beginning. Making the appropriate lifestyle changes with a healthy diet of whole foods and daily exercise will reverse these symptoms. Medications are the last resort if all else fails.
BEWARE of supplements that promise to burn belly fat. They don’t work and they are full of chemicals and caffeine. They do more damage than good in the long run. There is NO magic pill!
Should you be worried about metabolic syndrome, “belly fat”? A resounding YES! It isn’t just ugly, it is deadly. Consult with a qualified and experienced health and fitness professional to set you up on a strategic and customized exercise and nutrition plan.
Thank you, SmartFem, for reaching intelligent women who need solid medical information! Never has it been more important for women to take care of themselves. We are responsible for the care of so many others, sometimes we need to remember that taking care of ourselves makes it all possible.
Health Educator, Personal Trainer, and Coach in Scottsdale, Phoenix, AZ
MindBody Unlimited – Unleash the Power of You! Health Educator and Health Coach, Scottsdale
FEEL THE LOVE, NOT THE HANDLES!
You don’t need to give up the foods you love, just learn to manage them.
Your diet shouldn’t look like anyone else’s.
Proper Nutrition has never been more important! There is a multitude of conflicting information that leaves the general population and most athletes overwhelmed with the decision of what to eat and when.
MindBody Unlimited is your one-stop shop for all the nutrition needs of you and your family!
A unique diet and supplementation program is designed for you based on the following:
- Personal medical history (lab tests optional)
- Family medical history
- Personal diet experience
- Resting and exercise metabolic assessment
- Current nutritional requirements