Category: blog

Meal Prep Made Simple!

In our day to day lives we find ourselves overwhelmed with work, social obligations, personal responsibilities, etc. and quite honestly that can create a pretty big stress in our lives.

And we still want to try and get fit. So we rush to the gym, make sure we get a good sweat in and run back to our busy lives, cook dinner for ourselves/families and do it all over the next day. We continue to €œtry€ to eat healthy, but definitely don’t meal prep because that would be too time consuming.

When in reality this couldn’t be farther from the truth. If you’re a person that is already taking the time to cook every dinner, then you’re consuming more time doing that then by meal prepping, plus the clean up every time. Meal prepping is not just some bodybuilding ritual, it’s a great way to actually be more efficient with your time and your healthy lifestyle. See when we meal prep only a few items we can drastically increase our success up to 50%.

Instead of leaving your success in the hands of your day to day hustle, now you’re taking control! Because when we don’t have food and on the go snacks readily available we are much more likely to choose an unhealthy item at the closest most convenient location (and sometimes we don’t even enjoy that food, it’s just convenient, which in my opinion is the worst feeling).

Meal prep isn’t all about spending hours and hours in the kitchen, it can simply start with packing healthy, nutrient dense snacks throughout the day. And since I’m all about the small steps method, just start with that. I encourage you to start with just packing a healthy snack everyday (one that you actually like) and with that simple step you’d have increased your success rate up to 25%. You honestly don’t even have to think about cooking yet if the mere thought of it makes you stressed. Start with a healthy snack, and with that small practice you will notice how your willingness to prep will change.

Then when you’re ready to take it to the next level, you start to cook! Even then start small, just prep your veggies. Now, you don’t have to stress what you’re going to eat for dinner anymore since you can cook any protein under 20 minutes and combine with your prepped veggies. I make it super simple and cook all of my veggies the exact same way:

Chop them up
Marinate them in a combination of spices you like for 15 minutes, such as salt, pepper, avocado oil, oregano, and sometimes cayenne
Cook at 415 degrees for 15-25 (depending on the veggie).
The great thing about that is you can cook 4 different veggies in an hour and pack them separately in Tupperwares. You can mix and match your protein/veggie combo and not get bored of the same thing.

Ready to take it a step further? Grab your favorite recipe and make it in bulk! Stews, stir-frys, salads, chilis & soups are perfect meal prep bulk staples. But you can simply make any favorite dish in bulk and bring it to work for lunch or use for this weeks’ dinners. I’ve got tons of recipes that I incorporate into my meal prep that you can check out under the Healthy Recipes Section. And again, it does not need to be perfect. If you’ve only made enough to last for 3 lunches or 3 dinners that week, it’s fine! You still prepped for more meals than you ever have before. The key is to take small steps with this stuff and eventually it will feel like routine.

Meal prep is not the only way to reach your goals, it’s really not. I teach various methods depending on the individuals lifestyle that will best suit them. However, if you’re looking to actually eat healthier, not just reach a number on a scale, then yes meal prep is necessary. Start with these small steps to success!

What About Detox?

In today’s western American society, we are exposed to roughly 80,000 chemicals and toxins. Whether it be your cosmetics, toiletries, cleaning supplies, hair products, medications, air pollutants, water supply, candles, air fresheners, and even the food that we eat, you name it, we’re exposing ourselves to these harmful substances on a daily basis. Now, it’s impossible to eliminate ourselves from every possible toxic chemical out there, unless we live in a bubble for the rest of our lives. But how can we create a healthier, less toxic environment for ourselves today? Why should we detox the body in the first place? Doesn’t my body naturally detoxify itself? What does a efficient detox program even look like? Can a solid detox program really transform my metabolism, energy and overall well being? These are all valid questions we should all ask ourselves since we are constantly inundated with the environmental toxins we are exposed to on a daily basis.

In today’s day and age we are often overworked, overstressed and under recovered. Now, let’s think about how we’re fueling our bodies to perform like the machines they were destined to be. Are we eating meals packed with healthy vitamins, minerals, phytonutrients, EFA’s (essential fatty acids), Amino Acids, etc.? Or are we going to the corner store for our lunch grabbing the quickest on-the-go option so we can keep up with our demanding fast paced lifestyle? Probably, the latter. So, let’s talk about a few reasons why we should detox a few times a year and how that can benefit our productivity, health and overall well being.

More Energy
Wouldn’t it be nice to wake up in the morning and truly feel reenergized, regenerated and ready to tackle a new day with less effort? An appropriate detox program educates you on fueling your body with the proper nutrition that entails REAL, WHOLE FOODS, high protein content, and the elimination of highly inflammatory foods(Wheat/gluten, soy, dairy, eggs, peanuts, and sugar, just to name a few).

2. Improved Digestive Function

Wouldn’t it be nice to have more regular bowel movements? If you’re daily intake consists of highly processed foods, low protein and fat content, unnatural fiber sources, you are most likely having some difficulties from time to time with removing toxins on a regular basis. Constipation can be a huge indicator that your GI tract is not filtering out toxins efficiently and is creating an unhealthy gut biome. When your gut biome is predominately bad bacteria, it can actually create barriers from healthy vitamins, minerals, etc. being absorbed into the system. The right detox program restores your healthy gut flora too!

3. Enhanced Fat Loss

Toxins are attracted to body fat and stick to the fat cells, the more body fat you have, the more toxic load you carry. During a detox program it is quite common to find yourself feeling fatigued, rundown, etc., this is your body eliminating the toxins into the blood stream from the fat cells in preparation to eliminate it through sweat or waste. The proper detox program supports healthy and safe fat loss so it is sustainable. I always tell my clients, if you are starting a detox program with the goal of losing weight, that is not the right reason for detoxing.” Although, weight/fat loss may be a result of the program it should not be the goal. Simply because if you revert back to the same processed foods you were eating prior, you are just going to gain the weight back and that detox process was not time well spent. A detox program should be the start of healthier lifestyle habits by cleansing and rebooting the body.

4. Improved Cognitive and Brain Function

After a detox program you will feel a sense of clarity. Your brain fog, lack of memory, and poor mood will dissipate. Now that you are properly fueling your brain, organ and hormone function your body and mind will feel regenerated and you are more likely to feel happier and mindful during/after a detox program.

Just to recap, the difference between an effective and ineffective detox program is this, an effective program will educate you about environmental exposures and inflammatory foods, contain a preparation and restorative(reintroduction) period, consist of high protein and fiber rich foods, allow for actual meals throughout the program, and last but not least, provide pharmaceutical grade supplements that support liver detoxification, as well as, gut flora regeneration. On the contrary, an ineffective detox program will restrict ones diet to only shakes and juices, eliminate high sources of protein, provides a limited amount of foods to select from, leaves you feeling hungry and unsatisfied with your intake, and lasts for a very brief amount of time.

Post detox you will feel more energized, experience a better nights sleep, retain less fluid and feel less bloated/puffy, notice a clearer complexion, decrease in body fat percentage and improve in cognitive function and mood. It’s a great way to restart your health and get back on track. CLICK HERE to get your DTOX Program today!