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Meal Prep Just Got A Lot Easier, Thanks to These Tools

2024 fit planner, best kitchen tools, Blog, blogilates, cooking, cooking tools, dietitian, dietitian tips, favorite things, fit planner, Food, food sealer, Gifts, grocery shopping, Healthy Eating, healthy eating tips, holiday, how to meal prep, meal planning, Meal Prep, meal prep bowls, meal prep containers, meal prep pad, meal prep tools, measuring cups, new year, new year resolutions, Nutrition, planner, save money, tiktok viral, vegetable chopper /

Meal Prep Just Got A Lot Easier, Thanks to These Tools It’s almost a new year, which means you might be thinking about ways you can up your meal prep game. That doesn’t mean you need to hop into 2024 ready to spend hours every Sunday prepping meals for 5 days a week. It’s also not only for people on weight loss or bodybuilding journeys, or for people who live by their macros or a strict meal plan. In fact, I didn’t truly discover the “magic” of meal prep until I became a mom. It’s the time saved for me. Sometimes yes, I do prep a week’s worth of lunch. Most of the time though, my meal prep is stocking my freezer with bite-sized pancakes for my kids, or prepping bowls of cut fruit that they can easily grab. Even if you’re not a parent, meal prep and meal planning can save you a lot of time and energy. If you’ve tried it before and felt overwhelmed, take smaller steps. It really is the little things, even when it comes to planning meals. My favorite meal prep tools Having the right tools helps too. Here are some of my favorite kitchen tools to make life easier in the kitchen. Of course, these aren’t “must-haves” and you don’t need every single one. I’ve collected these over time (read: YEARS) as I build my meal prep game. Hopefully this list gives you an idea of where to start! 1. Glass containers Image: W&P W&P Porter Storage Bowls Let’s start with the basics – Food storage. Having an assortment of different-sized containers will save a lot of frustration later. I recommend going with glass if possible, for safe reheating straight from the fridge. Glass also seems to last a lot longer than plastic storage containers. If you can, it’s worth spending a little more for quality containers instead of replacing them every year or two. Here are some of my favs: Pyrex – Trusty, budget-friendly, oven-safe Glass containers with clip-on lids, to prevent spills W&P Porter Bowls – Pricey, but aesthetic and I love the shape and size Jars for sauces, dressings, storing nuts and seeds   2. The viral chopper THE VIRAL CHOPPER I’ve been burned many times by products that go viral on TikTok, but not this one. This chopper tool really is life-changing. I use it to make entire chopped salads (that I then eat straight out of the container). I also use it to dice apples for oatmeal and potatoes for potato soup.   3. A salad spinner   SALAD SPINNER I’ve owned this Tiktok-viral tool for close to a year, and can confidently say it’s worth the hype. I can also confidently say that if I don’t have lettuce washed and prepped for myself, I am NOT making a salad. With this little tool, I can wash and dry my lettuce as soon as I bring it home from the store so it’s ready to go.   4. A planner SHOP MEAL PREP PAD AND FIT PLANNER Sometimes planning is what scares people away from meal prep. It feels overwhelming but can start as small as writing down what you plan to eat for dinner each week. I’m a list person and a Millennial, which means I like to physically write things down. This Meal Prep Pad helps me write down the meals I’m planning for the week, and I love that I can build my grocery list right on the same page. You can find this tool in the 2024 Fit Planner too. And a workout planner, a goal planner, recipes, and more. If you prefer to keep your life in one book, get this option.   5. Measuring tools     MEASURING CUP SET Nothing is more frustrating than digging through a drawer searching for a specific measuring cup or spoon, or realizing the one you need is missing in the sink. These little hurdles seriously add up, taking your time and adding stress. It’s time to build a complete set of measuring tools, starting with the basics: A measuring cup and spoon set, and liquid measuring cups. Yes, they’re different! Do you need a kitchen scale? It feels intense, but they’re not only for people who meticulously weigh their portions to hit their macros. A scale might be really helpful when you’re dividing up equal portions of protein, or when you’re baking and ingredients need to be precise.   6. This 3-in-1 blender   Image: Target Ninja Kitchen System   I have owned an older version of this Ninja system for nearly a decade, and I still use it consistently. I use the cup for the obvious thing, smoothies, but also to make salad dressings and small servings of other sauces. I’ve even used it to make nut butter. I use the food processor to quickly chop broccoli into fine pieces, pulse together a crust or crumble for desserts, and (my favorite) make energy bites. I use the larger blender attachment to prep large servings of smoothie that I then freeze into cubes to speed up the process later (my kids love smoothies so I make them often). I also use it to blend chunky pasta sauces for my slightly picky husband, or secretly blend veggies INTO the pasta sauce. You can use the blender for soups too. The blades on this thing make everything super smooth. So smooth that no one will detect spinach in a smoothie or carrots in their pasta sauce.   7. Immersion blenders come in handy too     Image: Amazon CUISINART IMMERSION BLENDER This is one of those tools you don’t realize you need until you have it. You could puree soups in a big blender, or you could use this immersion blender right in the pot. No mess, no risk of spilling hot soup on yourself. I love that this blender comes with a mini food processor and whisk attachment, too.   8. A vacuum sealer Image: Amazon FOODSAVER VACUUM

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Setting Your Mind Towards a Healthy Lifestyle

Blog, exercise, fitness routine, Healthy Eating, Healthy-Lifestyle, weight loss, Wellness /

Setting Your Mind Towards a Healthy Lifestyle Good health begins in our mind. Cognitive Behavior Therapy asserts that our actions and behaviors are a product of our thoughts and feelings. Therefore, if we want to change our actions and behavior, we must change our thoughts and feelings.  Does that make sense?   Indeed, it does, especially in the health and fitness field — for the road to health, fitness, and well-being begins in the mind. It starts as a feeling. We often feel dissatisfied by our body shape – especially when we reach a certain age when what used to be lean and mean becomes rounded and saggy.  We often feel dissatisfied with our energy level or the decreasing amount of work we can do before we feel tired. We begin to ask ourselves what happened and why. Sometimes, we don’t notice the subtle yet dangerous changes in our body and our physiological responses to stimuli until we end up in the emergency room or the doctor’s office. Then, when the blood chemistry or scan reveals what is wrong, we get scared and anxious. People try to ignore these feelings of discontent, frustration, fear, and anxiety about the state of their health. Some deny that they have these feelings.   But, these feelings are essential.   They can bog us down with self-pity and paralyze us in hopelessness, or they can be the stimuli for positive action. These can be feelings we don’t want to feel ever again. So, we do all that is in our power to get back into shape and live a healthier lifestyle to prolong the days of our enjoyment of life and all it offers. If you are concerned about your health and lifespan, are thinking about chronic illnesses, and are at risk for such, you are not alone. Maybe you have been diagnosed with a lifestyle-related medical condition or know someone who has, causing you to re-examine your health status. At some point, all of us begin to consider such issues seriously, and good for you! It can motivate you to take action. Once you’re on the edge of action, go further and set your mind and behaviors to a healthy lifestyle. Step 1: Let your fingers do the walking!  Get on your smartphone or tablet PC and start browsing the internet for information. Be careful, though; many sites out there can scare you with disinformation and leave your pockets bleeding.   Go to trusted sites and get relevant and accurate information about healthy diet and fitness. Read all you can to find out what that looks like, and then take action.  Step 2: Make a choice!  Armed with your education from step one, you can now examine all unhealthy aspects of your life and make a list of goals with specific action steps to reach them.  Step 3: Get moving!  Join a gym, follow a healthy eating plan, hire a personal trainer, or attend an aerobics class at a nearby community center. Ask your doctor for advice.  Make small changes that will result in significant changes in time.   Want to lose 100 pounds? Begin with losing 100 ounces. Begin by shaving off 100 calories from your diet by skipping your usual glass of soda, candy bar, or bag of chips.   If you drink 3 cups of coffee daily, try cutting it to two. If you take sugar and cream with your coffee, cut the cream and sugar in half or strive for black.   Skip the cake, choose an apple or an orange for dessert three times a week, and build up from there. The power of visualization. If and when you are trying to lose weight, it helps if you visualize your goals. By visualizing yourself reaching a goal, you’re actually training your brain to interpret that imagery as reality—and creates new neural pathways to support that reality. Create an image of what healthy looks and feels like in your mind. Find short phrases, written words, or find a picture. Visualize yourself succeeding at your goal. You might picture yourself crossing the finish line of your first 5k, or stepping on the scale 20 lbs lighter. Create a vision board of images of your goal body, and put it somewhere so you can see it daily. What is your favorite thing to do in the world?  Is it carrying your kids? Is it playing basketball or football with them? Is it driving your car? Is it going camping or traveling? Imagine how you are going to do those things (if you can still do those things) if you’ve lost the use of half of your body because you’ve had a stroke.  Sobering visions, aren’t they? And they work. They stop your cravings! They distract your mind from unhealthy desires and sway you towards a healthy mindset. The battle is in the mind. The mind is a powerful thing. It can make you do certain things that you would otherwise not do. A man diagnosed to be in the initial stages of coronary artery disease – his arteries were narrowing because of arterial plaque, which motivated him to go on a diet and exercise.   He took pictures of his kids and put them in front of him every time he ate. Each mouthful of vegetable and fruit meant that much more time that he would be around to watch them grow.    Whenever he felt like skipping his morning walk, he would imagine his kids living without his support and love. Immediately, he’d get up and walk like his life depended upon it – and it did. Happily, he was able to reverse the coronary artery disease through small lifestyle changes – his kids are now in college. Use your mind to be informed. Use your mind to choose what is good for your health. Use your mind’s eye to motivate you toward your health and fitness goals. It all begins in the mind. Cognitive Behavior Therapy asserts that our actions and behaviors are a product of our thoughts and feelings.

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Combat the Cost of Groceries with a Plan

Blog, budget, groceries, Healthy Eating, Healthy-Lifestyle, Nutrition, smart grocery shopping, Smart Shopping /

Combat the Cost of Groceries with a Plan Food costs have skyrocketed in the past year, but that doesn’t mean you have to forego healthy eating. With just a little forethought, there are ways to counter this increase. Here are some tips for maintaining  a nutritious diet without breaking the bank.  Think ahead  Take inventory. Before heading to the store or submitting your online grocery order, shop for your refrigerator, freezer, and pantry. Take inventory and plan to make recipes using what you have on hand first.  The most important tip is taking inventory and planning your menu accordingly. Have you ever tossed a bag of soggy spring salad mix? Welcome to the club! It’s happened to most of us at some point, but that’s throwing money away.  Prioritize perishables. Take care to use up fresh produce like spinach or other greens that tend to spoil quickly. Toss greens into a soup or pasta sauce to use them up and simultaneously add a nutrient boost to your meals. Check the expiration dates for perishables like yogurt and create meals around those foods first. For example, you might use up yogurt in breakfast parfaits for the family. Planning your meals, starting with what you have on hand, helps reduce waste and therefore save money. But you might also consider changing what’s on the menu altogether.  Eat less meat. Meat is expensive. Beef, chicken, and fish can run up a grocery bill faster than anything else. Adding more protein-rich plants to your plate can help. This can mean using beans a few nights a week instead of meat–and thinking of ways to add more produce to your meals overall. This will automatically help increase your fiber and antioxidant intake. “The cost of meat and meat products isn’t dropping, so think about incorporating more plant-based foods in your meals,” recommends Sara Haas, RDN, a Chicago-based chef, author, and food photographer.  “Whole grains, canned/frozen/fresh varieties of vegetables and fruits, nuts and seeds, beans, and legumes are all great options.”  Though the price of eggs has more than doubled all over the country, eggs are still one of the least expensive sources of protein you can buy. Consider enjoying them for dinner for an inexpensive meal like Eggs in Purgatory. This recipe is made with canned tomatoes and is a great base for adding any vegetables you have in the fridge to use up, such as zucchini, peppers, and spinach. List it out. Create a detailed grocery list and stick to it. Shop online (if you get free shipping) or go through the store as quickly as possible. Most of us know not to go to the supermarket hungry since that’s a recipe for impulse buys. However, studies show the longer you’re in the store, the more you buy. To save time in the store, organize your list by food aisle or departments to avoid backtracking—and make sure you have a snack before you shop!  Shop smart  Shop the sales–and stock up. Take a few minutes to peruse the weekly online ads for your favorite supermarket. It may help to get the deals delivered to your email as a reminder. Many sales are seasonal, and you might notice how some stores offer similar sales on a monthly cycle. Take note and buy accordingly.  Haas reminds us to check out sale items and develop meals around those foods first.  And don’t forget the staples. “If those shelf-stable basics are on sale, buy extra! Think rice, beans, and canned goods that can last at least one year if not opened,” she advises.  Use coupons wisely. Physical coupons are great but not always available. Clip digital coupons to save time and money at the register—and remember, coupons are only a good idea if you buy food that you will actually eat. Though they exist, there aren’t many coupons for fresh fruits and vegetables or fresh meat, poultry, or seafood. Look instead for deals on frozen or canned produce, yogurt, eggs, and other healthy foods, plus household items like detergent and toothpaste. Buy in bulk—if it makes sense. This strategy is common, but it only saves money if your family can eat the food before it expires. Large containers of olive oil or nut butter can go rancid and giant boxes of cereal can go stale if not used on time. Switch things up  Be flexible. If you have a recipe that calls for ground beef, but ground turkey is on sale, substitute ground turkey. There’s a wide range of substitutes that work well. If your recipe calls for chicken breasts but chicken thighs are on sale, consider making the swap. If you’re making stew, baked chicken, or soup, the chicken thighs will add even more flavor to the dish, so don’t be afraid to try something different! Grow and regrow herbs and more. With fresh water and sunshine, you can grow a variety of foods indoors. We all know how expensive those little packages of fresh herbs can be. You might be surprised at how easy it is to grow them yourself.  Common herbs, including basil, parsley, mint, and oregano, grow in plain water—no soil or potting needed. Simply place the stems of leftover fresh herbs in a jar of fresh water and place them in a sunny area such as a windowsill. Use as needed and refresh the water regularly.  You can also regrow flavor-packed green onions using the same method. Place the white root end in a glass of fresh water and watch them regenerate in seven to 10 days. This is a fun project for kids to manage, but it also saves you from buying green onions again. Though some of these tips may seem small, it all adds up in the end. Use these tiny tips to save big over time.  The post Combat the Cost of Groceries with a Plan appeared first on Fitbit Blog. Discover ways to save on groceries without compromising your health. The post Combat the Cost of Groceries

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Why Anti-Inflammatory Foods Are Important

Anti-inflammatory, Blog, Healthy Eating, inflammation, Nutrition /

Why Anti-Inflammatory Foods Are Important Eating a wide variety of anti-inflammatory foods is an important part of a healthy lifestyle. Many of today’s refined foods, such as fast foods, processed meats, alcohol, and sodas, lead to inflammation. Inflammation is your body’s defense system designed to protect your body. When we eat heavily refined foods on a consistent basis, we are putting our defense system on overload, which can damage cells and tissues, potentially leading to various diseases. As a Side Note… Inflammation can also be caused by the variety of pollutants and toxins we are exposed to on a daily basis through the air and our skin. Think everyday pollution from living in a city to even those commercial products we spray in our homes to smell “clean.” the candles we use, or the laundry detergents we use (your skin is, in fact, the biggest organ on your body and absorbs these toxins). Many contain toxins, and when the body recognizes a foreign substance, it responds in inflammation. However, the point of this particular blog post will focus on the nutrition portion, so let’s get back to that. Lowering Inflammation There are some things beyond our control, but often we have more power and choice than we may realize. Our bodies are fascinating and have tremendous power to heal if we give them the right components. Try adding anti-inflammatory foods such as these to your meals: berries salmon ginger turmeric cinnamon tomatoes cherries walnuts almonds leafy greens sweet potatoes avocados broccoli For those of you who exercise, these foods are also necessary to accelerate your recovery windows and reduce soreness. Food is Medicine When we eat foods that cause inflammation, we are causing our body to turn on itself, over time damaging arteries, organs, and joints. We can be unnecessarily sick when the power to change is literally at our fingertips. Let’s defy the statistics. We were meant for so much more. Our society is sick, and our broken food system does not help. As we all become educated, we can then use our buyer power. When you are able to, buy organic if possible, to avoid the toxic pesticides that is sprayed on much of the produce we consume. As more people buy these foods, we are telling the companies that use pesticides that we refuse to eat that, and eventually more organic products should become available (at more competitive prices, too!). Our food is meant to heal us, and the body knows how to heal itself. As we remove the things that hinder the healing process, we will see more and more positive change in our bodies. If you need help getting started, my meal plans are loaded with anti-inflammatory ingredients combined into delicious meals to help you include these in your lifestyle! No crash diets or extreme measures, but instead I teach you a sustainable way of living. Head over to my programs section to join the MA Warrior Community today. Eating a wide variety of anti-inflammatory foods is an important part of a healthy lifestyle. Many of today’s refined foods, such as fast foods, processed meats, alcohol, and sodas, lead to inflammation. Inflammation is your body’s defense system designed to protect your body. When we eat heavily refined foods on a consistent basis, we are putting our defense system on overload, which can damage cells and tissues, potentially leading to various diseases. Web Ninja{authorlink}https://www.massyarias.com/why-anti-inflammatory-foods-are-important/Massy Arias Join the MA Warrior Tribe Today! https://www.massyarias.com/wp-content/uploads/2019/12/cropped-massy-32×32.png

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8 Science-Backed Benefits of the Mediterranean Diet

Blog, Healthy Eating, Nutrition /

8 Science-Backed Benefits of the Mediterranean Diet The post 8 Science-Backed Benefits of the Mediterranean Diet was written by Beth Rush and first appeared on Elly McGuinness’s. The benefits of the Mediterranean diet are many, from weight loss to longevity, lower cancer risk, and better gut health. Learn more here! The post 8 Science-Backed Benefits of the Mediterranean Diet was written by Beth Rush and first appeared on Elly McGuinness’s. The post 8 Science-Backed Benefits of the Mediterranean Diet was written by Beth Rush and first appeared on Elly McGuinness’s. The benefits of the Mediterranean diet are many, from weight loss to longevity, lower cancer risk, and better gut health. Learn more here! The post 8 Science-Backed Benefits of the Mediterranean Diet was written by Beth Rush and first appeared on Elly McGuinness’s. Beth Rush{authorlink}https://ellymcguinness.com/blog/benefits-of-the-mediterranean-diet/ Elly McGuinness’s Holistic Health Highway https://ellymcguinness.com/wp-content/uploads/2018/12/cropped-Favicons-512×512-1-2-32×32.png

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6 Delicious Sea Moss Powder Recipes You Can Try at Home

Blog, Healthy Eating, Nutrition /

6 Delicious Sea Moss Powder Recipes You Can Try at Home The post 6 Delicious Sea Moss Powder Recipes You Can Try at Home was written by Beth Rush and first appeared on Elly McGuinness’s. Sea moss powder has several health benefits, and you can use it in recipes like smoothies, chocolate bark, and banana bread. Learn more here! The post 6 Delicious Sea Moss Powder Recipes You Can Try at Home was written by Beth Rush and first appeared on Elly McGuinness’s. The post 6 Delicious Sea Moss Powder Recipes You Can Try at Home was written by Beth Rush and first appeared on Elly McGuinness’s. Sea moss powder has several health benefits, and you can use it in recipes like smoothies, chocolate bark, and banana bread. Learn more here! The post 6 Delicious Sea Moss Powder Recipes You Can Try at Home was written by Beth Rush and first appeared on Elly McGuinness’s. Beth Rush{authorlink}https://ellymcguinness.com/blog/sea-moss-powder-recipes/ Elly McGuinness’s Holistic Health Highway https://ellymcguinness.com/wp-content/uploads/2018/12/cropped-Favicons-512×512-1-2-32×32.png

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Are Olives a Superfood?

Blog, Healthy Eating, Nutrition /

Are Olives a Superfood? The post Are Olives a Superfood? was written by Beth Rush and first appeared on Elly McGuinness’s. Olives have an excellent nutrient profile and benefits for health ranging from heart and digestive health to healthy skin, hair, and more. Learn more here! The post Are Olives a Superfood? was written by Beth Rush and first appeared on Elly McGuinness’s. The post Are Olives a Superfood? was written by Beth Rush and first appeared on Elly McGuinness’s. Olives have an excellent nutrient profile and benefits for health ranging from heart and digestive health to healthy skin, hair, and more. Learn more here! The post Are Olives a Superfood? was written by Beth Rush and first appeared on Elly McGuinness’s. Beth Rush{authorlink}https://ellymcguinness.com/blog/are-olives-a-superfood/ Elly McGuinness’s Holistic Health Highway https://ellymcguinness.com/wp-content/uploads/2018/12/cropped-Favicons-512×512-1-2-32×32.png

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