Archive | November, 2015

Meal Preparation

28 Nov


Are you strapped for time in the evening?  Don’t know what to prepare for lunch? Need help making healthier meal decisions?
Meal Preparation, or Meal Prep, can help with all those issues.  Preparing foods ahead of time makes creating meals less complicated and time consuming and helps with making healthier decisions.
Your challenge this week: Meal prep some options for your week.
  • Pick one day of the week as your “plan and prep” day.  This is the day you’ll also go grocery shopping for lean meat, whole grains, low-fat dairy and fresh fruits and vegetables*.
  • Plan your meals to be well rounded with a lean protein, starch (whole grain, complex carbs) and vegetables.
  • Spend some time cooking different types of meals for variety & slice your vegetables that need slicing.
  • The night before, pack up your meals for the next day that you eat away from home so you can quickly grab in the morning.
*If you do not like cooking, buy healthy, already prepared options (hummus, yogurt without the fruit, low-fat cheese, frozen meals that are low in sodium and free of preservatives), visit your deli for already cooked rotisserie chicken and turkey, and frozen vegetables if you don’t like to prepare vegetables either.  You will still need to buy whole grains and fresh fruits for the week.



Give Your Favorite Holiday Dish a Healthy Makeover

21 Nov

Do you have a favorite dish around the holidays, but know it’s not exactly the healthiest recipe?  The easiest solution to that is offer to make it yourself and replace the not-so-healthy ingredients with their healthier counterparts!

Your challenge this week:  Makeover your favorite holiday dish!

  • Replace refined grains (white) with whole grains to increase the vitamins, minerals and fiber content.
  • Replace or reduce salt by adding fresh herbs and sodium-free spices.
  • Replace half of the eggs or oil in desserts with applesauce, pumpkin or additional egg whites in order to cut the calories and fat while increasing the nutrition!
  • Serve sauces, gravies, and dips on the side and replace any full-fat dairy with low-fat dairy.
  • Use Greek Yogurt in place of buttermilk, sour cream, or cream cheese to increase the protein and cut down the fat. *Only substitute if recommended as this will alter the taste.
  • Add more vegetables to your recipes to increase fiber and nutrients.
  • Replace butter for olive or canola oil.


Always Be Prepared

14 Nov


In today’s world, we are constantly on the go – from the minute we wake up, to the minute we close our eyes.  However, you can take the rush out of your next day, and shave minutes off your morning routine, by preparing for the day ahead, the night before.

This week’s challenge:  Prepare for your next day, the night before.  

This could include any of the below tips:

  • Prepare and pack your breakfast, lunch and/or snacks for easy grab and go in the morning
  • Lay out your clothes, shoes and accessories.  If you work out in the morning, pack your work clothes and lay out your gym clothes.
  • Organize your work bag and/or child’s daycare bag before bed.

The Importance of Sleep

7 Nov


Adults are recommended to get 7-8 hours of sleep a night, but majority of them only receive 5-6.  Sleep is beneficial for performance of daily tasks, mood, and health.  Lack of sleep is associated with many chronic disorders like diabetes, cardiovascular disease, depression, and obesity.

Your challenge this week is to aim for 7-8 hours of sleep most nights. To help increase sleep, follow the below tips:

  • Go to sleep at the same time and wake up at the same time.  If you find you struggle with falling asleep, get into bed 30 minutes before to help ease your body.
  • Sleep in a quiet and dark environment.  Perfect sleep temperature is suggested to be 65 degrees.
  • Use your bed only for sleeping and not other activities such as reading, watching TV or listening to music.
  • Remove all LCD type of lights from your room – these are from phones, computers and TVs.
  • Don’t eat a large, heavy meal within an hour of sleep.