All About Meal Prep

Meal prep is a great way to set yourself up for success. With no time to make a healthy meal when we’re hungry, we’re likely to resort to processed food, take-out, fast food, mindless eating, and overeating. With a kitchen full of healthy snacks and balanced meals on hand, it’s a lot easier to eat healthier. With one simple change, healthy eating becomes a whole lot happier.

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  • Schedule one or two days a week to prep. While it doesn’t have to be the same day each week, plan to take some time to prepare some meals and snacks to last you throughout the week. Think about the times when you cave and come up with some good preventative strategies. For example, if you’re always starving mid-afternoon, pack an extra snack to tide you over until dinner. This will keep your energy, blood sugar, and mood in check and help you to slow down and enjoy dinner because you won’t be famished when you finally sit down. If you struggle with breakfast, prep something simple that will fuel your day, like yummy muffins, berry bars, a frittata, or healthy bread.
  • Have a plan, make a list, and stick to it. Whether you’re using a meal template (google what you’re looking for, like “family meal plan” or “paleo meal plan.”) or creating your own, be sure to map it out. You’re less likely to throw those impulse cookies in the cart when you shop with a clear grocery list. Start collecting recipes that you’d like to make; use Pinterest or collect magazine pages so that you remember them. Another fun tip is to use themes, like taco Tuesday or breakfast for dinner. Lastly, remember to check the weather because it often impacts our cravings (think soup on a chilly day and BBQ when it’s warm.)

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  • Get your nutrients. Be sure that your plan includes carbs, protein, and healthy fats. For example, your energizing carbs could be oatmeal, sweet potatoes, and quinoa. Protein may be a chicken, hard-boiled eggs, and/or tempeh. Maybe you make individual portions of trail mix and some guacamole for healthy fats. Cater to your personal preferences, but be sure to prep produce, lean protein, whole grains, and healthy fats in bulk.
  • Leftovers are your friend. There’s nothing wrong with a good ol’ L/O. Leftovers come in super handy, so double your recipe or make a little extra knowing that you can have it the following day or freeze it for another time. You can even make leftovers ‘like new’ by adding them to a fresh bed of greens for a big salad or reinventing the meal.
  • Have fun. Prepping is not miserable! Turn on music, get your fam involved, and have fun!

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One Healthy Breakdown: if you care, P R E P A R E !

*For more meal prep tips, check out the queen of food prep, theleangreenbean.com

Why We Should Cleanse for Fall

Fact: fall is the optimal time to cleanse. Just like the trees outside, we turn over new leaves during the autumn season. Our routines change, our priorities change, and our eating habits also change to support optimal health. Although our schedules get busy, it’s important to take some time to rest and rejuvenate our bodies during this time of natural transition.

Tree_in_autumn,_Gran_SassoWhy cleanse now? Great question! Cleansing in toxins and treats we’ve accumulated all summer long (rosé, ice cream, s’mores, anyone?!) and prepare ourselves for winter. Simply cleaning out the old and making space for the new. Cleansing will kickstart the digestive system, reboot the organs, and strengthen the immune system to ward off illness this winter. Cleansing with in-season foods makes up for lacking nutrients. For example, less sunlight means less vitamin D. Therefor, we’ve got to get our D through food instead of sunshine. When you hear people say ‘food is thy medicine,’ it’s because eating clean, nutritious foods can actually prevent sickness. No joke.

So, how should we cleanse? Recent nutrition research opts for whole food cleanses over fasting or juicing. Thats good news! We can avoid sipping our meals, depriving our bodies, and listening to our stomach growling while experiencing major FOMO on life. The best cleanses includes an abundance of real foods, seasonal recipes, and self-care.

It’s no coincidence that fall makes us crave pumpkin, cinnamon, and other warming comfort foods. It’s prime time for these eats, which means that they’re higher in nutrients and lower in price! Herbs and spices actually have the power to raise our body temperature from the inside out. So, get shopping fall’s favorite foods and email kiley@onehealthyhamptons.com to get your five day Fab Fall Cleanse e-program today to give yourself the gift of health this season!

FullSizeRender(39)One Healthy Breakdown: Less sniffles and a warmer winter? Yes, please.