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How to Meal Plan

meal plan

To be successful at anything requires a plan, and that includes eating right!

Without a meal plan, it’s a whole lot easier to order take-out trap again… only to realize you made dinner once this week, and it was or cereal.

Use the weekend to your advantage and plan your meals for the week ahead of time. There’s no one way to do it, and you definitely don’t have to be super strict about it 100% of the time. But even if you just plan a few dinner and snack options, you’ll be on track to a healthier lifestyle!

meal planMap out your meals for the week

If you’re new to meal planning, you might want to start small by just planning out one type of meal for the week, such as breakfast. Once you master it, add another meal to the plan. Try setting aside 10 minutes on Friday afternoon or evening to map out the coming week. When planning your meals, consider the following:

  • Look at your calendar. Do you have a lunch meeting on Monday? Are you meeting friends for dinner Thursday? You can subtract those meals from the weekly meal plan so you know how many meals you really need to make.
  • What kind of meals do you enjoy eating? If it’s cold out, consider making soup or roasted veggies. You want to have food around that you actually want to eat! If you can, think about what foods are in season and use one or two of them as the base for your meal.
  • Spend a little time each week going through your recipes or searching new ones online or on social media. I recommend this website! Just keep in mind your cooking strengths and how much time you have for cooking!
  • If you’re lacking inspiration, consider theme nights! It could be Meatless Monday, Taco Tuesday, Breakfast for Dinner, Pasta Night, leftovers… whatever you like. Sticking to a theme can make coming up with meals a lot simpler.
  • Check your pantry, freezer and refrigerator for inspiration. Is there some baby bok choy in the produce drawer just waiting to be used up? Great, then make a stir-fry. How about that can of black beans in the pantry and the chicken thighs in the freezer? Sounds like ingredients for Taco Tuesday!

Go Shopping (Saturday)!

Now that you know what you’re going to eat, make a list! Check your fridge and pantry to see what you already have, then make a list of anything else you need. That will also reduce the chance of impulse buying or wandering aimlessly around the market looking for some inspiration. Go through your spice and seasoning drawer to purchase or replace any old spices, except for salt and pepper (if your spices are over one year old, it’s time to replace them). Seasoned food just tastes better!

If you can, try to stop by your local farmers’ market. If you you’re pressed for time, make a one-stop trip to the grocery store. Shop in the morning to avoid busy grocery store lines in the afternoon and early evening.

Also, make sure to go through your cabinet full of containers to make sure you have enough food storage for the week. You might want to consider purchasing a new set of stackable containers.

Prep Time (Sunday)

Part of meal prep is deciding if you want to make everything for the whole week, prep some of the meals, or just chop up veggies and organize ingredients to be cooked fresh on the night you want a particular recipe. Many people like to get it all done on Sunday so all you need to do each night is microwave it. It will take a little more time out of your Sunday, but you’ll spend less time in the kitchen the rest of your week. Here are some prep tips!

Consider cooking double batches of recipes and freezing half, which you can then take out in a few weeks and reheat.
Sheet-pan meals are ideal if you want little to no clean-up. Just line a sheet pan with aluminum foil and load it up with veggies and a protein. Season and bake in the oven until done. When cool, load it into containers and recycle the foil. No clean-up!
One-pot meals are another great way to cook with little clean-up. Sauté your veggies in some heart-healthy oil, add brown rice or quinoa, your protein of choice, broth, and seasonings and then cover with a lid and simmer until done.
Use your slow-cooker to make soups, chili or stews. You can load up the slow-cooker in the morning before you leave and set it to cook on LOW for 8-10 hours. When you get home, all you have to do is serve. Make extra so leftovers can be enjoyed for days to come.

Sample Meal Plan

Breakfast: frittata (for Monday, Wednesday and Friday) and smoothie (Tuesday, Thursday)

Lunch: Leftovers from last night’s dinner for lunch. You can turn it into a sandwich, mix and match, or just eat it exactly the same as before!

Dinner:

  • Meatless Monday—vegetarian chili
  • Taco Tuesday—chicken, black beans, shredded lettuce, salsa, guacamole/avocado and mini corn tortillas
  • Breakfast-for-Dinner Wednesday—scrambled eggs topped with salsa, toast and fruit
  • Crock-pot Thursday—simmer chicken thighs with 1 cup frozen organic corn, 1 can black beans, 1 container fresh salsa, cumin, chili powder, smoked paprika and broth. Cook on LOW for 8-10 hours, then shred chicken and mix everything together. Top with a dollop of plain Greek yogurt or sour cream.
  • Pizza Friday—buy a store-bought whole grain crust or make your own crust and top with marinara or homemade pesto, parmesan cheese and whatever veggies you have on hand. Bake until cheese is melted and crust is crunchy.

Snacks (optional): prepare snack-size baggies with mixed nuts or make containers of chopped veggies and hummus. You could even bake your favorite banana bread recipe and cut it into single servings for dessert every night!

Once you get the hang of it, using your weekend to plan and prep your meals for the week will save you time, money and stress. That means more time to enjoy your meals, squeeze in that workout after work, or just relax with friends and family!

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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Mindful Eating

mindful eating

The benefits of mindfulness and meditation are seemingly endless.

The mental and physical benefits of slowing down, breathing and quieting the mind are advertised across every form of social media, news feed and literature. But how, exactly, does mindfulness apply to food? How can we practice mindful eating?

First of all, your stomach and your mind are connected by what’s called the enteric nervous system. You know that feeling when you look up #foodporn and then your belly starts to grumble? Yup, that’s it. It also works the other way around: when you’re eating nutrient-dense food, you’re happier. When you gorge on some greasy fried food, you get an endorphin high for a bit, and then your mood plummets.

Often times people underestimate the power the mind can have over choices, emotions and physical feelings. But if these examples are not enough, try it yourself. If you pause, close your eyes, and just focus on your breath for a few minutes, you may notice your responses to hunger cues have changed. Because when you start to tune in to your mind and body, the distracting stimuli of the world fade away. Now you recognize whether you’re actually hungry, or if that was just a tasty-looking photo.

mindful eating

Mindfulness and meditation take practice, just like lifting weights.

Your brain is like a muscle that needs to be flexed and challenged often if it is to get stronger or develop a new habit. A short, simple, daily meditation practice can help change your attitude towards food and actually aid in weight loss.

If weight loss is not your goal, meditation can help you better enjoy your food, and become more aware of how your body feels in response to food.

After a few weeks of daily meditation, usually it starts to become easier to quiet your mind. Don’t get frustrated if it seems like a daunting task that never improves – this is natural and will ease with practice. You just have to let go of your goals, return to your breath, and let yourself make mistakes. It’s ok! Let the thoughts come and go.

In our always-working society, people are multitasking while eating. If you can, try to put away distractions for just 20 minutes and really think about your food. Chew it fully, place your fork down in between every bite. Focus on the flavor, the texture, and how it feels to eat each bite of food. When you’re finished, notice how you feel. Do you still feel hungry? Are you full or satisfied? By practicing mindfulness when eating, you can become more in-tune with your hunger cues. You may find you’re not as hungry as you initially thought, or that a certain food is more flavorful than you realised. Mindful eating makes you not only feel more satisfied, but also more grateful for the nourishment you’re getting and more positive after your meal has ended.

I could attempt to list all the holistic health benefits of meditation, but I will leave that for your googling pleasures. But today, challenge yourself to one meal or snack where you remove all distractions, slow down and truly taste your food.

By incorporating mindfulness and meditation into your life, you’ll find you have no need for crash diets or binges; your body knows exactly how to eat.

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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Food Waste

food waste compost

Most people don’t realize how much food they throw away every day — from uneaten leftovers to spoiled produce.

Turns out, about 40% of our food ends up wasted, and about 95 percent of that ends up in landfills or combustion facilities. In 2014, we disposed of more than 38 million tons of food waste. But it doesn’t have to be this way!

There’s a lot we can do as mindful consumers to cut back on wasted food. By managing food sustainably and reducing waste, we can help businesses and consumers save money, provide a bridge in our communities for those who do not have enough to eat, and conserve resources for future generations.

Tips to Reduce Food Waste:

Plan Smarter:
Keep a list of meals and their ingredients that your household already enjoys. That way, you can easily choose, shop for and prepare meals.
Make your shopping list based on how many meals you’ll eat at home. Will you eat out this week? How often?
Plan your meals for the week before you go shopping and buy only the things needed for those meals.
Include quantities on your shopping list noting how many meals you’ll make with each item to avoid overbuying. For example: salad greens – enough for two lunches.
Look in your refrigerator and cupboards first to avoid buying food you already have, make a list each week of what needs to be used up and plan upcoming meals around it.
Buy only what you need and will use. Buying in bulk only saves money if you are able to use the food before it spoils.

food storage wasteStore Properly:
Find out which fruits and vegetables need to be refrigerated and which don’t to help them stay fresh longer.
Freeze, preserve, or can surplus fruits and vegetables – especially abundant seasonal produce.
Many fruits give off natural gases as they ripen, making other nearby produce spoil faster. Store bananas, apples, and tomatoes by themselves, and store fruits and vegetables in different bins.
Wait to wash berries until you want to eat them to prevent mold.
If you like to eat fruit at room temperature, but it should be stored in the refrigerator for maximum freshness, take what you’ll eat for the day out of the refrigerator in the morning.

Prep Tips:
When you get home from the store, take the time to wash, dry, chop, dice, slice, and place your fresh food items in clear storage containers for snacks and easy cooking.
Befriend your freezer and visit it often. For example,
Freeze food such as bread, sliced fruit, or meat that you know you won’t be able to eat in time.
Cut your time in the kitchen by preparing and freezing meals ahead of time.
Prepare and cook perishable items, then freeze them for use throughout the month. For example, bake and freeze chicken breasts or fry and freeze taco meat.

Thrifty Secrets:
Shop in your refrigerator first! Cook or eat what you already have at home before buying more.
Have produce that’s past its prime? It may still be fine for cooking. Think soups, casseroles, stir fries, sauces, baked goods, pancakes or smoothies.
If safe and healthy, use the edible parts of food that you normally do not eat. For example, stale bread can be used to make croutons, beet tops can be sautéed for a delicious side dish, and vegetable scraps can be made into stock.
Learn the difference between “sell-by,” “use-by,” “best-by,” and expiration dates.
Are you likely to have leftovers from any of your meals? Plan an “eat the leftovers” night each week.
At restaurants, order only what you can finish by asking about portion sizes and be aware of side dishes included with entrees. Take home the leftovers and keep them for or to make your next meal.
At all-you-can-eat buffets, take only what you can eat.

I hope these tips are helpful as we enter the season of abundant produce! Next time you open the fridge or grocery store door, be mindful of how much food you can consume and how to minimize your wasted food.

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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Spring Fava Bean & Mint Pesto Recipe

fava bean recipe

Will it ever feel like Spring again? This cold weather has me still eating all the winter root vegetables.

However, it is technically spring, which means there are some fresh new foods growing and ready to start eating! Some of these vegetables are less common and harder to find in the grocery store, but you will likely find local farmers growing them. It’s time to begin spring cleaning, starting with cleaning up your diet!

What’s in season in Massachusetts at this time of year? Here’s a short list:

  • Mint
  • Morels
  • Mushrooms
  • Nettles
  • Asparagus
  • Dandelion greens
  • Fava beans
  • Fennel
  • Kale
  • Lemons
  • Rhubarb

I have no idea how to use morels or nettles, so if you have any ideas, let me know! I’m going to focus today’s blog on a spring recipe that involves the nutrient-dense veggie: fava beans!

Spring Fava Bean & Mint Pesto Recipe adapted from Saveur

Ingredients:

  • 2 lb. fresh fava beans in their pods
  • Kosher salt
  • 2 tbsp. Marcona almonds, roughly chopped
  • 2 anchovy fillets in oil, roughly chopped
  • 1 garlic clove, roughly chopped
  • 6 tbsp. Agrumato lemon oil
  • 1⁄4 cup finely grated Parmigiano-Reggiano
  • 1⁄4 cup loosely packed mint leaves, thinly sliced
  • Finely grated zest of 1 lemon, plus 2 Tbsp. juice

Steps:

  1. Shuck the fava beans from their pods and then peel off and discard their shells. You should have about 2 cups cleaned fava beans.
  2. In a medium saucepan of boiling, salted water, cook the fava beans until bright green, 30 seconds. Using a slotted spoon, transfer to a bowl of ice water and let sit until chilled, 1 minute. Drain and roughly chop the fava beans.
  3. In a mortar, pound the almonds, anchovies, and garlic until evenly combined, then add 2 tablespoons of the lemon oil to loosen the mixture.
  4. Add the reserved fava beans and mash into a coarse purée. Stir in the remaining 4 tablespoons lemon oil, the parmesan, mint, and lemon zest and juice.
  5. Season with salt and serve.

If you’re serving this at your spring gathering, let me know! This pesto looks too good to pass up!

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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Marathon Fuel

marathon fuel

It’s finally April in Boston, which means the Boston Marathon is right around the corner!

If you’re one of the brave souls toeing the line on Monday, you don’t want nutrition to undo your hard months of training! Be smart in the days leading up to the race, and make sure you follow these simple ‘Marathon Fuel’ tips the day-of to ensure smooth running!

  1. Top Off the Tank.
    Midrun fueling will help maintain your energy levels over the course of 26.2 miles, but your pre-run meals are crucial. For the two to three meals before your race, choose high-carb, moderate-protein, and low-fat and fiber options.
  2. Don’t eat anything new.
    You know your body best, so in the days leading up to the marathon stick to foods you’ve eaten before and that you know your stomach can easily digest. For some runners that could mean avoiding high-fiber foods, high-fat foods, or dairy. Eating high-carb foods, such as pasta, rice, and potatoes, will ensure your glycogen stores are stocked for race day, but don’t consume a new food just because it’s high in carbohydrates.
  3. Stay hydrated during the race.
    A good general guideline is to drink 3 to 6 ounces of fluid every 15 to 20 minutes. This averages out to grabbing a cup every other mile. Since the first water stop in a race is often very crowded, skip it and get a drink at the second stop.
  4. Take heat into consideration.
    The ideal marathon racing temperature is in the mid-50s, but if the temperature soars into the 70s or 80s on race day as it has in the past, you must drink more. Increase your fluid intake by sipping sports drinks, not just water. The carbs in sports drinks help restock spent energy stores. Most sports drinks will also replace the electrolytes you lose in sweat, helping you avoid hyponatremia (low blood-sodium level caused by excessive water intake).
  5. Develop a race-day nutrition and hydration plan.
    When you’re tired and miles from the finish, you can’t always make the best decisions about refueling. Develop a plan ahead of time so you know what and when you’ll eat and drink. Be sure that plan includes drinking and consuming calories within 45 minutes to an hour after the start. If you wait too long, you might become dehydrated or run out of steam early in the race.
  6. Know Your Mid-Race Fuel
    Trust me, you will need fuel. But make sure you stick with whatever gel, chew, or energy food you have been using in training runs. Whether you use gels or chews, make sure you chase them with a few sips of water. Try taking gels when you’re approaching a water stop. It may also be helpful to consume a gel slowly, over the course of a few minutes. Another way to fuel-up without GI distress, try splitting packs of six chews into two fueling stops. If you decide to have a sports drink at the water stop, try alternating water and sports drink at each fluid stop to avoid consuming too much sugar.
  7. Start your recovery early.
    Refueling after the marathon is essential to help your body recover quickly. Eat or drink about 200 or 300 calories of carbohydrates and some protein within an hour of finishing the marathon. The carbs refuel your muscles with glycogen, and the protein will help repair your muscles. Eat a full meal as soon as you are able to continue the recovery process. And remember to slowly drink fluids to rehydrate after you cross the finish line.

marathon fuel

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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Free Weights Functional Movement Series: Barbell Deadlifts

BARBELL DEADLIFTS

Need some assistance with FREE WEIGHTS and FUNCTIONAL MOVEMENT?

Watch these how-to videos if you are just starting out, OR if you are an experienced weightlifter hoping to correct or check your form!

Check out VIM’s Free Weights & Functional Movement Series – Each week we’ll post a video demonstrating a new move. Next up, BARBELL DEADLIFTS!

Read more

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Adaptogens: What they are, and why you should eat them.

adaptogens

It seems like every time you open Facebook or a magazine there is a new health craze. Whether it’s green juice, wheatgrass shots, or the latest superfood, there is always something new to try.

This time, it’s adaptogens.

What is an adaptogen?

Adaptogens are herbs that are non-toxic to the body, have widespread benefits, and help bring the body back into equilibrium. Some adaptogens stimulate the body or enhance mental performance and physical stamina. Others help calm the body and increase immunity. Some herbs may have anti-inflammatory effects, but they’re not necessarily true adaptogens.

 

Adaptogens work by supporting the adrenal glands – the glands that deal with stress and fatigue. They bring the body back to homeostasis, which is often hard to do in our stress-filled society. The harmful effects of stress greatly exceed feelings of anxiety; stress harms your sleep cycle, which in turn leads to unhealthy food and exercise choices. Stress also messes up your hormones, causes inflammation throughout the body, leads to weight gain, harms your heart, decreases immune function, and disrupts digestive and mental health.

 

What makes adaptogens such potent stress-fighters?

They tailor their functions to your body’s exact needs. Regardless of how your body exhibits stress, whether that’s from lack of sleep, work or family stress, travel, or illness, adaptogens are able to target the imbalances in your body and help correct them.

 

Adaptogens are available in powders, capsules, tinctures and even teas. But before purchasing, be sure to check that the manufacturing company is a reputable source, since these are not regulated by the FDA. (No supplements are!) Talk to your doctor about which ones are best for your needs, and how often you should be taking them. Adaptogens do not treat one illness; instead, they promote overall well-being. If you’re feeling “off” in any way, adaptogens may be a healthy addition – along with a nutritious diet and active lifestyle.

 

adaptogens

 

Here’s a quick list of the most common adaptogens:

  1. Ashwagandha
  2. Eleuthero
  3. Holy Basil (Tulsi)
  4. Maca
  5. Panax Ginseng
  6. Rhodiola Rosea
  7. Schisandra
  8. Astragalus
  9. Licorice
  10. Moringa
  11. Gotu kola
Remember, adaptogens are not meant to cure or treat disease, and they can never replace a holistically healthy lifestyle. If you’re stressed and tired, don’t expect these herbs to allow you to keep pushing – listen to your body, slow down, and use adaptogens to return the body to a balanced internal state. There is no one-size-fits-all for adaptogens, so talk to your doctor to figure out what is best for you!

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

[button link=”https://vimfitness.com/nutrition/” text=”LEARN MORE” color=”green” size=”large” fullwidth=”true”]

 

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Free Weights Functional Movement Series: Barbell Squats

BARBELL SQUATS

Need some assistance with FREE WEIGHTS and FUNCTIONAL MOVEMENT?

Watch these how-to videos if you are just starting out, OR if you are an experienced weightlifter hoping to correct or check your form!

Check out VIM’s Free Weights & Functional Movement Series – Each week we’ll post a video demonstrating a new move. Next up, BARBELL SQUATS!

Read more

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GREEN St. Patrick’s Day Recipes

green recipes mint chip cheesecake

Hosting a Saint Patrick’s day party but don’t know what to make?

Forget the green store-bought cookies, with all these options, you can’t go wrong with a homemade feast! These recipes are all vegan and/or gluten free, and of course they’re GREEN.

Each recipe comes from a food blog worth checking out, so don’t be afraid to explore a bit!

 

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Matcha Green Tea & Pistachio Muffins


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Cashew Pesto Dip


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Frosty Coconut Mint Green Tea Mocktail


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Mini Mint Chocolate Brownies


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Green Cauliflower Wings with Spicy Orange Glaze


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McDonald’s Shamrock Shake


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Healthy St. Patrick’s Day Sugar Cookies


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Sweet and Spicy Pea Hummus with Mint


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Raw Mint Chip Cheesecake Bars


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Matcha Pistachio Ice Lollies


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What’s your favorite way to “eat green” on Saint Patrick’s day? Comment below!

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

[button link=”https://vimfitness.com/nutrition/” text=”LEARN MORE” color=”green” size=”large” fullwidth=”true”]

 

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