Category: Nutrition

5 Tips for Meal Prep

3/4/2019

Frozen dinners and take out can often be an easy meal solution for families that are always on the go. Although convenient, this method can often be pretty expensive and overall unhealthy. Meal prepping is an easy solution to save you time and money, as well as make sure that you're eating healthy.

Here are 5 meal prep tips from our trainer JaCee Camper to help you get started:

Start meal prepping with a plan of attack; research your meals for the week and set meals for each day.
Calculation break down before shopping and before cooking
Before cooking, lay out containers for food after it is prepped and ready to be put away.
Pick a day to meal prep where you have time to cook and take your time! It can get overwhelming at times.
Focus on simple meals that will make your life easier: such as using crock pot meals.

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The Fab Five

10/14/2017

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Are you working hard in the weight room and feel that you're not seeing the results that you deserve? Many times your results are being hindered by your diet. Here are 5 healthy eating habits that will help improve your nutrient timing, calorie control, and food selection.

Eat every 2-4 hours: The average American eats 3 meals a day with snacks in between. If this sounds like you're eating pattern, try switching to eating a meal every 2-4 hours. By feeding your body regularly throughout the day, it will stimulate your metabolism, balance your blood sugar, and help maintain your lean mass. This is especially important for highly active individuals.
Eat a complete, lean protein with every meal (feeding opportunity): Examples of a lean protein include meats, fish, eggs, and low fat dairy products (string cheese, cottage cheese, yogurt), protein supplements, and vegetarian soy and tofu options. If your goals are to lose body fat and/or increase muscle mass, your daily protein intake may be too low if you're following the USDA Food Pyramid. Eating a complete protein with every meal will help make sure that you are getting enough protein to meet your goals.
Eat vegetables with every feeding opportunity: Besides making sure that you're getting your vitamins and minerals, eating vegetables helps balance the acidity of your blood. Proteins and grains carry an acidic load into your blood stream, that could lead to a loss of bone strength and muscle mass. Vegetables provide an alkaline load to keep balance out that acidity.
Consuming "other carbs" only after exercise: Do you love your bread, pasta, rice, or other high carbohydrate foods and not wanting to cut them out of your diet? Two things. First, make sure to stick with the whole-grain varieties. And second, only eat them 1-2 hours after exercising.
Eat healthy fats daily: Your daily diet should consist of 30% fat. The fat intake should be balanced between saturated, monounsaturated, and polyunsaturated fats (1/3 each). This will help optimize your overall health and body composition. So quit avoiding fat like the plaque and start incorporating it in every meal!

Hope that these five eating habits help you start seeing the results that you deserve! Hope that these five eating habits help you start seeing the results that you deserve!

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5 Tips for Meal Prep

The Fab Five

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