Start September with Meal Prep Planning

Ready or not, the last week of summer holidays has arrived and many students have already gone back to class.  Although the days are still steamy, there is a change in the air and early autumn marks the beginning of a new mindset for many, whether they have children in school or are long-time empty nesters.  This sense of a new year on the horizon can be the ideal time to re-focus a commitment to a healthier lifestyle; why wait until January?

Even if you exercise every day, the choices we make in the kitchen are often the ones that keep us from achieving our health goals.  Whether it’s losing that last 10 pounds or eating to reduce inflammation and improve heart health, with a little meal planning and preparation, families and individuals can eat well every day and likely save some money in the bargain.

Even if you aren’t going to prepare meals for the entire week, scheduling a few hours of meal prep can help prevent diet sabotage.  Adults over the age of 50 who are moderately active require about 1,800 calories each day for women and 2,200-2,400 for men.  Less active adults may need fewer calories and very active people may need a bit more.  By focusing on lean proteins, whole grains and plenty of fresh fruits and vegetables, along with healthy fats like olive oil, avocado, salmon or walnuts, adults can maintain a healthier lifestyle and prevent chronic illness.   Avoid processed foods, sugar and “white carbs” like refined wheat, white rice or french fries.

According to a 2014 study, published in the American Journal of Preventative Medicine, time spent on food preparation and cooking resulted in healthier eating habits among adults and an increase in the consumption of fruits and vegetables. 

There are hundreds of meal prep recipes online but the general idea is to prepare one or two proteins like chicken breasts or salmon along with several vegetables (usually roasted) and a whole grain such as brown rice or quinoa.  Then using small meal storage containers (glass reheats best and has no BPA) the cooked ingredients are chopped and divided into easy-to-grab meal portions.  An extra step is to wash and prepare snacks for the week as well; carrots and hummus, strawberries, melon or portioned nuts are healthy choices.   Here’s a tasty chicken recipe that’s anything but bland or dry to get you started.

Cilantro Lime Chicken:

• 8 boneless skinless chicken breasts
• 4 limes, juiced (approx. 4 tbsp. juice)
• 2 tsp ground cumin
• 1 tsp sea salt
• 1 tsp ground black pepper
• 1/4 tsp cayenne pepper
• 1 cup fresh cilantro, chopped

Marinate chicken for half an hour in mixture and cook using olive oil in a large skillet until fully cooked and well browned, about 4-6 minutes each side.  Serve with roasted sweet potatoes and steamed broccoli.

Source: www.asweetpeachef.com

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