A few days ago while at a doctors appointment, I had an interesting conversation with a technician. She was telling me that she encounters many unhealthy and overweight people throughout the day. The norm for women according to her is a weight range between 180-200 pounds. I was surprised by this observation. We then continued to talk about the movie Fed Up and reasons why we think America has the 2nd highest obesity rate in the world. Convenience of buying prepared and packaged food high in fat and sugars? Busy schedules and working parents? Expense of buying fresh foods? I wish I knew the answer so I could help solve the problem. I hope to educate more people so they know that there are alternatives and healthier options to eating.
There are many ways to save time and money. One is choosing a night and having a family member help you prep your meals for the week. Chop veggies, prepare salads, freeze soups & sauces, grill extra meats and store in the refridgerator. Fresh veggies not affordable? Frozen is a good alternative and can help you save money and time too.
Encourage your family to be a part of your meal planning. Plan out your meals in advance so the food prep is done ahead of time. This can be an enjoyable time spent with a spouse and or children.
Find a plan that works for you and stick with it. Planning with my family works for me. There are 6 of us so each one of us chooses a healthy meal and helps prep, cook, serve and clean up. One night is left for picnic nights, pizza, etc. I buy enough groceries for the week and usually have to make one small trip mid- week for just few things.
This week we have night games, try outs, my coaching events in the evening, and the 8th grade
dance! So lots of activities and craziness. Even with all the chaos we will be eating well. This week
looks like this....
Monday: homemade sauce and meatball( made Sunday night ) grinders, snap peas, cukes and berries.
Tuesday: grass fed beef burgers, string beans and corn on the cob
Wednesday: chicken burrito bowls. Bowls filled with brown rice, pinto beans, sautéed onions , chicken &peppers, shredded lettuce, avocado, salsa and cheese. Inspired by Chiptole restaurant.
Thursday: brown rice noodle lasagna and big salad.
Friday: picnic fun! Lots of finger foods...homemade veggie rolls, hummus and vegetables, hard
boiled eggs, chips and salsa, cheese quesadillas, and antipasto platter( rolled pieces of turkey, salami and cheeses and roasted peppers).
Saturday : grilled chicken and roasted veggies
Sunday: end of season soccer party- making some form of a mixed salad and some pesto pasta.
Please be in touch if you'd like some help in planning your meals, finding short cuts, and involving your kids. Let's make some changes and change the " norm" the technician mentioned!
Yours in health,
Donna
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