Planning Meals Made Easy!

           If you are going to make one change to eat more healthy this year, it should be to prepare more meals at home. I know this may seem impossible for some of you who are thinking... "Who has the time"? But, I promise it's possible! With some simple planning you'd be amazed just how easy it can be to prepare and cook most of your meals at home!
       When you eat at home you are more likely to make healthier food choices, and since you are in charge you know what is going into your food, unlike at a restaurant. Also, by eating at home you are going to save money, and who doesn't like that!

Here are some easy planning and shopping tips that my roommates and I use every week to plan our meals......

When to plan + shop

      Find a day or night each week that you are the least busy and plan out 3 to 4 meals that you are going to make during the week and then go shopping for it all at once.

Choosing what to make

      - To get ideas take a look in your refrigerator and cabinet for ingredients you already have, then look up recipes online or in cookbooks. One great thing about most recipes these days is that they include nutrition information, so you can get an idea how healthy (or not healthy) a recipe is. Look for recipes that contain >500 calories, >30% calories from fat, and > 600mg sodium per serving.

      - Choose a variety of recipes that include different sources of protein, and ingredients to mix it up. For example choose a recipe that uses chicken, another fish, and another a vegetable protein like beans.

      -Choose a couple recipes that make enough for left overs! Left overs are great because you can have them the next day for lunch or for dinner another night that week.

      - Look for recipes that don't take too long to prepare or cook.  There are many nutritious recipes out there that take less than 30 minutes to prepare. Save the more complicated recipes for weekends when you have more time!
   

For some quick, easy and of course healthy recipes check out two of my favorite cookbooks:

Make a Shopping List

Once you find the recipes you want to cook, make a shopping list with all the ingredients you will need and then add on other foods that you need for the week. By having a list when you go grocery shopping you are more likely to choose healthier foods, avoid buying those unhealthy high priced foods and be more efficient!

Hopefully these tips and ideas will help inspire you to eat at home more often. If you have any other tips to add, please share!

Here's to a Happy and Healthy Holiday Season!

     According to the American Dietetic Association, on average, Americans gain about one to two pounds over the holiday season.  The combination of busy schedules,  holiday parties and delicious food all make it difficult to maintain our weight.  But not this year! Here are some healthy eating tips to keep the weight off this holiday season.

 Keep the same routine. This includes both your eating and exercise schedule.

       Eating Schedule

Don't skip breakfast and or lunch just because you have a party in the evening. Eating consistently throughout the day will help prevent overeating at night.

        Exercise

Leaving time for exercise will do you a lot of good. Not only will it help prevent holiday weight gain but it will help relieve your stress. Just 15 to 30 minutes of your favorite exercise a day will help burn calories and make you feel better!

Planning will be key to your success.

       Meals

Plan meals around fresh vegetables, fruits, lean protein and low fat dairy.
       Shopping

If you are going out for a long day of shopping, eat before your leave and bring snacks like trail mix, peanut butter and crackers, or string cheese in case you get hungry. This will help prevent you from being tempted by those delicious smelling, not so healthy mall snacks.

       Holiday parties

 Holiday parties are full of temptations and copious amounts of food. Make sure you don’t go to a party starving. You will be less likely to overindulge if you eat a snack before you go. Try eating a healthy high protein snack like part skim string cheese or low fat yogurt.

Enjoy your holiday favorites, but in moderation!

The most tempting and delicious part of the holiday season has to be the holiday cookies, eggnog, candies and other treats. It’s ok to have your favorite holiday treat but take one instead of two or three. I promise you will be just as satisfied!