THE POWER OF FOOD: MEAL PLANNING PT. 2
Last week, I covered the in’s and outs of
meal planning: from strategically assessing your budget and dietary needs, using
sales/rewards programs, planning menu’s/utilizing recipes, and then going
shopping, MEAL
PLANNING PT. 1 is one to put into your favorites tab! This week, I will
cover how to build your plate, and offer some fun themes and recipe ideas to
keep up the excitement and enthusiasm behind the meal planning protocol. This
way, you will be more inclined to put-forth a little bit of extra effort which
will result in big gains- both for your budget and your health!
CREATURES OF HABIT:
Growing
up, my mom always had a consistent rotating menu of meal options every week.
Between five to seven staples made their way to my dinner plate week in and
week out, sometimes with a different protein or starch, but at its core, the
dishes’ flavors were always consistent. Humans are creatures of habit, and when
it comes to our diets, we tend to get into “comfort-zones,” where repetition
frequents our breakfasts, lunches, and dinners. While there is absolutely
nothing wrong with having your mom’s pasta sauce recipe every week, or a piece
of roasted chicken breast with rice and broccoli every Wednesday night, adding
variety to your meals adds excitement to your life. On top of experiencing new
flavors and cuisines, incorporating new to you fruits and vegetables to your
plates will allow you to reap the health benefits of EATING
A RAINBOW.
BUILD YOUR BOWL (OR PLATE:)
If
you were to break down your breakfast, lunch, or dinner plate, you would tend
to see a common theme. Most of us eat a PROTEIN, A STARCH, and some form of
FRUIT or VEGETABLE at each meal. This meal “diagram” has been engrained in us
since learning about the Food Pyramid back in elementary school (now deemed MyPlate.)
When it comes to planning meals-ahead, picking the “building blocks” you will utilize
as the “bulk” of each dish will allow you to prep=ahead and save money. I like
to employ three key “pillars” at every meal:
1. GREEN
GO-GETTER: While most of us
look to PROTEIN as the focal point for each of our meals, rethinking your plate
to incorporate more plant-based foods will allow you to fill up on
nutrient-dense, health promoting foods, while reaping the satiating fiber and
lower-calorie contents they often contain.
a. EXAMPLES: Roasted or steamed broccoli, Brussels
sprouts, cauliflower, shredded cabbage, eggplant, mushrooms, shredded kale,
peppers, summer squash, zucchini, etc.
2. PUMP
UP PROTEIN: Protein is a
building block of every cell, tissue, and organ of our body. It is an essential
nutrient we must obtain each and every day, and incorporating lean and humanely
raised proteins into your meals will help keep your body and mind running and
regenerating.
a. Grass Fed Beef/Bison, Pasture Raised Organic
Chicken or Turkey, Pastured Organic Eggs, Organic Jarred or Boxed Cooked Beans
(any variety,) Sprouted Lentils, Wild Caught Salmon, etc.
3. SMARTER
CARBS: These energy-dense
foods give us both quick and slow burning sources of energy depending on the
type you choose to eat. Eating a piece of white bread will spike your blood
sugar, give you a quick burst of energy, but will dip back just as fast as it
picked you up. Opting for starchy vegetables, sprouted beans/legumes, and
gluten-free or organic whole-grains will maintain quality sources of energy,
without spiking your blood sugar like the refined
stuff.
a. EXAMPLES: Beets, Butternut Squash, Carrots,
Ezekiel Bread, Millet, Spaghetti Squash, Sweet Potatoes, Sprouted Quinoa, etc.
4. FRIENDLY
FATS: Dietary fat, when
chosen in the right proportions and from the right sources, not only makes food
more palatable, but fat is another major component of the human body. Incorporating
one serving (1 tbsp) of healthy fat at each meal can greatly enhance the
satiety (fullness) while supporting energy and cognition.
a. EXAMPLES: Avocado, Extra Virgin Unrefined
Coconut Oil, Extra Virgin Olive Oil, Grass Fed/Pastured Organic Butter, Organic
Ghee, Sheep or Goats Milk/Cheese, Organic Nuts/Seeds, etc.
PLAY WITH YOUR FOOD:
“Playing
with your food” is a childhood past time we were all scolded for doing by our
parents or loved ones. Instead of telling you to concoct things with the leftover
condiments and unappealing vegetables on your plate, I use the term to instead
define the concept of getting creative with your weekly meals. Opting for
theme-nights that focus on one key concept or ingredient, such as a protein or
a cuisine, will keep things orderly, while remaining fun. Building up from that
ingredient, you can add different flavors, spices, colors, etc to make the same
“staple,” different week in and week out. I recommend rotating your
theme-nights every month so that you don’t create another food-habit/rut like
we all tend to do. Look below for some ideas that you can utilize all seven
days a week, especially now that you have the pillars for building your plate
listed above.
￭ MEATLESS-MONDAY, or TUESDAY, OR WEDNESDAY,
etc: Lightening up and
opting to eat a plant-forward dish one night a week will support the health of
your body and wallet. Opt for hearty vegetable proteins like lentils and beans
and load up on all of the seasons best.
￭ TACO TUESDAY: Select a lean protein and pair it up with loads
of roasted vegetables like peppers, onions, guacamole, and salsa! Opt for
organic corn tortillas or wrap your fillings in romaine lettuce or collards!
￭ ONE DISH WONDER: Clean up will be a breeze when you cook all
the ingredients in one pot, pan, casserole, or sheet pan!
￭ SALAD FOR DINNER: Roasted chicken or grilled steak leftover?
Toss with a hearty green such as shredded kale, or baby spinach, add some
crunch with toasted nuts or seeds, a scoop or cooked quinoa or lentils/beans,
and homemade olive oil vinaigrette.
￭ CHILLI’N OUT NIGHT: Make a hearty chili out of organic
tomatoes, beans, diced vegetables like winter squash, carrots, peppers, onions,
mushrooms, eggplant, etc, and finish with a bit of lean ground turkey, chicken,
or bison.
￭ PASTA NIGHT: There is no reason you cant still have
pasta, but being smart about your giant bowl of spaghetti is key. Cut the
amount of pasta you consume with vegetables, such as spiralized zucchini,
steamed or roasted broccoli/cauliflower, or cauliflower rice.
￭ STIR FRY NIGHT: Use up all the about-to-turn vegetables in
your fridge in a quick and easy stir-fry. Quickly sauté sliced and diced
vegetables like peppers, carrots, celery, onions, etc, with leftover plain
cooked rice or quinoa (or cauliflower rice!) and mix in a scrambled egg for
protein. Flavor up with minced garlic and ginger, and top with gluten-free
tamari sauce for that classic Asian flare!
Want to learn
more about the benefits of basil? The powers of cauliflower? The astounding
impact of avocado’s? Join me in one (or all) of my culinary nutrition
workshops, every Wednesday from 6-7:15! See August’s line-up below, and be sure
to snag your spot, as space is limited!
SEPTEMBER TRUE KITCHEN COOKING CLASSES
STRESS FREE SEPTEMBER: PART 1
WEDNESDAY, SEPTEMBER 13TH
6:00-7:30PM
$25.00
The human nervous system has two innate functions: resting
and digesting (PARASYMPATHETIC,) and fighting or flying (SYMPATHETIC.) When
under a consistent and chronic level of stress, our sympathetic nervous system
takes the front seat & wreaks havoc on our body’s and mind. In Pt. 1,
Genevieve will review the differences between the functions of our nervous
system, their significant role in our health, all while focusing on recipes
that will support total body balance via nourishing the adrenal glands and optimizing
energy.
STRESS FREE SEPTEMBER: PART 2
WEDNESDAY, SEPTEMBER 27TH
6:00-7:30PM
$25.00*
The adrenal glands are responsible for regulating our
primary stress hormone: CORTISOL. When low-grade, chronic stress persists;
cortisol runs rampant and wreaks havoc on our health. In this class, Genevieve
will cover the roles cortisol plays (both good and bad,) ways in which we can
balance and optimize the normal cortisol “slope,” all while highlighting foods
and nutrients that naturally nourish the adrenals
* Cost of classes includes colorful informative handout,
all of the recipes prepared in the class, and of course tasty plates of the
food she whips up!
TO REGISTER:
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
*Stay tuned for
Septembers classes focusing on stress and adrenal health!
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
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