Category: Eating Healthy

Meal Planning Made Simple

Pretty young woman in kitchen

Did you know that every time you eat out it’s pretty much guaranteed you will be consuming more calories than if you prepared your own meal?  A recent study published  in the IDEA fitness journal stated that when people ate out they averaged 200 more calories per meal.  I believe them!

Please understand, I’m a big fan of going out to eat.  It’s part of our culture, and I think everyone should take advantage of the fabulous restaurants in their area.  However, several years ago I learned that the average American eats out four to five times per week.  This made me realize that the calorie overload could add up quickly for anyone frequenting restaurants this often.

I also understand why people are eating out this much.  After a long day at work, cooking dinner can sound daunting and unappealing.  You want something simple that tastes good,  and it’s all too tempting to swing by your favorite take out joint or restaurant.

However, meal planning and preparing your own food is one of the key ingredients to weight loss/management without dieting. It’s how my household is able to enjoy eating the foods we like without gaining weight.

Does meal planning mean that you need to go to culinary school and become a chef, or that you have to eat the same meal five days in a row?  No!

It does mean that you will spend a little time up front before your week begins. The 30 minutes you spend meal planning will actually ending up saving you time.  No more daily trips to the store or a restaurant.  Not only will planning your menu save you time, it saves you money and helps you avoid throwing away food that went bad sitting in the fridge.

Just between you and me meal planning was not something I used to do. I would get home from a long day of work and throw some chicken or fish in the oven while the rice and veggies cooked together in a steamer. I really enjoyed this meal. It was easy and I knew it was healthy for us, but eventually my husband and I got burned out on eating the same thing five nights a week.

That burnout inspired me to take my knowledge from the fitness industry and teach myself how to meal plan. I started creating weekly menus, and learned to cook healthy interesting meals for our family. It wasn’t super hard, it just took planning and following recipes.  That’s why I know you can do it too.

Here are eight simple steps to help you start meal planning right away.

1) Make a quick plan.  Make a list of what you want to eat for dinner, lunch, breakfast, and snacks for the next seven days. Look at your calendar to see if you have any planned dinners, parties, or lunches when you will be eating out.

2) Get inspired! If you like to cook or want to learn how, try using light recipes from the web, cookbooks, and/or magazines to inspire you. Cooking Light is my favorite. EatingWell is another option.  Go through the magazines or the website.  Let the pictures of the meals inspire you to try new recipes.

If cooking is new for you, pick the 20 minute recipes to start.  Even if you are a seasoned cook, you may want to stick to the short recipes on your busier days and save the project meals for your days off when you have more time.

3) Make quick and delicious no cook meals.  Rather not cook? Assemble prepared food that is fresh. Try things like a roasted chicken, pre-cooked rice and pre-washed lettuce for a salad. Add some frozen organic vegetables on the side.

These are great meals when you’ve had a crazy day and need to feed you and/or your family quickly before the blood sugar starts dropping.

4) Frozen can be your friend.  Try frozen organic pizza with a salad. Be sure to pay attention to serving sizes. A healthy frozen pizza has fewer calories than restaurant pizzas.

5) Write it down.  Once you’ve decided what you will eat for the week, make a shopping list and write everything down before you go to the store.

6) Make extra. Use leftovers for lunches or freeze appropriate portion sizes for meals later in the month. For example eat meals that you froze during week one in week three. This allows you to save time and stay on track without growing tired of the meal because you ate it for four days straight.

7) It’s okay if you need to outsource.  You may discover that cooking every night is a challenge. If so, consider these great ideas:

Order meals from a company like MagicKitchen.com. The food is made fresh and delivered to your doorstep.  If you think that may be too expensive, do a little calculating. You may find it a lot less expensive than eating out.  You can also try doing a search for local businesses in your area providing meal services.  Imagine what it would be like to have all of your meals planned and ready to go in the freezer.

8) Stay consistent!  Over time you will become an ace at meal planning and will learn what works for you.  Stick to it and it will become as natural as brushing your teeth!

If you have ANY questions or comments please feel free to leave them below!

Blessings,

Jennifer Ledford
Jennifer Ledford Picture

Six Ways To Avoid Calorie Overload on Thanksgiving

Looking forward to Thanksgiving but not looking forward to all of the calories? No worries! There’s plenty of ways to avoid the calorie overload this Thanksgiving without missing out on great food and festivities.

1)  Find a local Turkey Trot. Many towns and cities around the country host short runs called “Turkey Trots”. They usually benefit a charity and are very casual. If running is not your thing, you can walk it. It’s a great way to burn some extra calories before the big meal.

If you can’t find a Turkey Trot, make up your own. Encourage the family to join you for a walk, hike, or even a game of flag football.

2)  Eat breakfast. Beware of the temptation to skip meals to “save room” for the big feast. This not only slows down your metabolism, it increases the likelihood that you will seriously overeat during Thanksgiving dinner.

3)  Watch the appetizers! Stick to the veggie plate and eat fewer of the high calorie choices.

4)  Eat normal portion sizes. Treat Thanksgiving like any other meal. Avoid eating until you feel stuffed. You can always go back for more later.

5)  Make conscious swaps! Consider trade-offs. For example, if eggnog is your thing, then you may want to have only a few bites of pumpkin pie. Spend the calories on the foods you know you may feel like you missed out on.

 6) Trim the calories on the sides dishes. If you are cooking, consider using lower calorie recipes for some of the traditional sides. Try websites like Cooking Light or Eating Well, or do an internet search for the “light” version of the recipes on your menu. If family and friends are bringing dishes — ask those you know would be on board to do the same.

This recipe can be made as an alternative to heavy, butter laden mashed potatoes. Your guests may not even realize they aren’t eating mashed potatoes!

Creamy Cauliflower Puree

courtesy of IDEA magazine

1 large head of cauliflower, cut into 1-to 2-inch florets (5-6 cups)

2-4 cloves garlic, peeled

2 cups vegetable broth or water (low sodium optional on the broth)

1 tsp. sea salt, plus more when pureeing

1/4 cup olive oil

1/4 tsp. freshly ground pepper

1 heaping tbs fresh herbs to garnish (chives or parsley would be good)

In large sauce pot or steamer, place cauliflower, garlic, broth or water, and sea salt. Cover and bring to a boil, then reduce heat and simmer 10-15 minutes or until tender. Stir occasionally to ensure even cooking. Drain, reserving cooking liquid.

Puree in two batches in food processor until smooth, scraping down sides as needed. With motor running, add 1/4 cup cooking liquid, half the olive oil, pepper, and a pinch of sea salt to each batch.  Adjust seasoning to taste. Transfer to serving dish, top with herbs and serve hot. Can be made ahead and kept warm or reheated on low. Serves six.

Note: If you don’t have access to food processor, substitute handheld blender. Kick up puree flavor with 1-2 teaspoons or two Keen’s dry mustard powder, curry powder, or a little parmesan cheese.

It’s easy to have fun and keep the calories down on Thanksgiving with a small amount of planning.  Have a tip or recipe you’d like to share? Please leave a comment below. It’s always great to hear from you!

Have a blessed Thanksgiving!

Jennifer

 

 

How to Lose Weight After 40

The Myths About Losing Weight After 40

Want to lose weight after 40? There are some important things you need to know. First off, mindset is the most important thing. I’m 44 years old and quite honestly I forget my age from time to time. I refuse to buy into the fact that just because I’m over 40 I’m destined to gain weight. ANYONE can gain weight when they are eating too much and exercising too little!

A slower metabolism is the reason that is typically used for over 40 weight gain. While that is partially true, the research is pointing to lifestyle as the major culprit. The majority of people over 40 have increased responsibilities and more money to spend. The increase in responsibilities allows less time for physical activity or scheduled exercise. The increase in income allows them to afford to outsource many of their physical activities as well as eat out more often.

Good news!  You do not have to accept this as your destiny!

Lose weight easily after 40 by following these simple steps!

 

1)  Get a check up!  See your doctor and get a physical. Have a full blood panel to screen things like your thyroid and hormone levels. If your doctor sees any imbalances that could affect your weight loss efforts, he or she may decide to prescribe medication. This will help you avoid a whole lot of unnecessary frustration! Do not skip this step or put it off. It’s that important!

2)  Exercise Regularly!  Research shows that 20 minutes of high intensity exercise can boost hormone levels in the body, resulting in a boost in metabolism. So, even though the metabolism can slow after 40, regular exercise can counter that.

Strength training helps build muscle, which burns more calories than fat. It’s recommended that people over 40 add strength training to their routine 2-3 times per week.

3)  Reduce calories!  To maintain your weight after 40 without lifestyle changes, reduce your caloric intake by 100 calories per day. If you want to lose or maintain your weight, it’s important to know how many calories you are eating daily. Keep a journal or subscribe to a free on line calorie counter like loseit. This will help you determine if you are creating enough of a deficit for weight loss and/or weight management.

It is possible to lose weight even if life’s current circumstances prevent you from increasing your activity level. But you REALLY want to pay close attention  to your caloric intake. Opt for “eating in” more often and choose high volume meals that are lower in calories. My favorite light recipes come from Cooking Light magazine.

Please note it’s always easier to lose weight with a combination of regular exercise and a healthy eating plan. It can be very challenging to lose weight by reducing calories alone. Not impossible, but it’s more restrictive and fewer people have success with this plan.

4)  It’s okay to enjoy happy hour! Mixed cocktails can pack a lot of calories. Beer and wine are usually the lowest. Factor liquid calories into your daily allowance. If you like to have a drink or two, then you may find you need to skip some other extras or increase exercise time while you are in weight loss mode.

The most important thing is to stop telling yourself it’s hard to lose weight after 40. Losing weight takes effort no matter what age you are. Tell yourself you CAN lose weight after 4o, follow these steps, and you will succeed!

Please let me know if you have any questions or if you have a “fit after 40” secret you’d like to share.  I love to hear from you!

Here’s to being fit after 40!

Jennifer