Wednesday, January 4, 2017

3 key strategies for having healthy food available when you need it.
These make meal planning a no-brainer.

By John Berardi, Ph.D.





An important lesson to learn about nutrition –

Keep it simple. Think less. Make fewer decisions. Let your environment do much of the work for you.

If healthy food is around you and convenient, you’re more likely to eat it. If you have a trusted system for making healthy food available, you don’t have to decide to eat well… you just show up and do it.

Enter the “food ritual”.

No, this ritual doesn’t include lamb’s blood or any special Kool Aid.

It just means you set aside a bit of time to prepare some healthy food in advance so that it’s ready, available, and convenient when you need it.

How you choose to ritualize healthy meal prep is up to you. Here are some strategies that have worked well.

Option 1: The Sunday Ritual

You don’t have to do this on Sunday, of course. You can choose any day you like.

It’s just that Sunday is often a time when people are more free, more relaxed, and more able to devote time to this type of task. And it’s a time when we’re usually thinking ahead to the upcoming week.

Whatever day you choose, set aside 2-3 hours once a week to do the following.

  • Look ahead to your upcoming schedule and see what’s happening. What nutrition challenges or opportunities might pop up? Where might you need some special preparation in advance? What are the quiet and busy times? Etc.
  • Come up with a general menu for at least the next few days. It doesn’t have to be anything in-depth. Just get a basic sense of the food you might need to have on hand for the week ahead.
  • Build your shopping list from your menu. This will help you be as effective and efficient as possible when you hit the grocery store, and you’ll be less tempted to buy random (and non-goal-supporting) things.
  • Hit the grocery store. Stock up on what you need for the week. Consider grabbing a few extra “just in case” emergency items as well, such as canned beans, frozen vegetables, or other easily-stored healthy options that you can use in a pinch.
  • Once you’re back home, start prepping and cooking. Whip up a batch of lean protein — for example, by grilling or roasting several chicken breasts/thighs at once. Try some one-pot meals that can be easily cooked in a slow cooker, then divided into containers to be frozen or refrigerated, such as soups, stews, curries, chili, etc. Wash and chop veggies.

Option 2: The Daily Ritual

You can combine the Sunday Ritual with the Daily Ritual — for example, by preparing the labor-intensive staples such as lean protein on Sunday, and then adding some quick-prep items (such as fruit and veggies) every day.

It often takes about as much time to prepare a few items as it does to prepare one.

For example, it’s nearly as fast to chop 3 carrots as it is to chop 1, or to scramble 6 eggs instead of 2. During the Daily Ritual, you can prep a few extra items to have on hand for later in the day, or the following day.

Option 3: Healthy meals made for you

Many grocery stores — from your average Safeway or King Soopers to more upscale Whole Foods-type places — now offer a wide range of grab-and-go meals. Think salad bars, pre-washed and cut vegetables, and individually-portioned lean protein. There are also many specialty food store chains that offer healthy food takeout and delivery.

Some people even sign up for a healthy meal delivery service, if only for one or two meals a week. If you don’t enjoy cooking, or are extremely busy, you may find that having a break from the time and hassle of meal prep is worth the money. It might just mean the difference between a delicious, nourishing, physique-friendly lunchtime salad and another regrettable fast-food run.

Google “healthy meal delivery” and see what pops up.

The bottom line: Do what works best for you — your life and your goals.

You can mix and match all of these food ritual options, in any way that works for you. Anticipate, plan, strategize. This is the way of (what we call) the “PN warrior”. Have fun!


3 Rounds:

500 Meter Row
15 Clean & Jerks 135/95#
*Rest 1 Minute after each round

Core Down
3 Rounds:
10 Plank Up Downs
10 Evil Wheels

Max R 1352
Clay 1120
Josh 1713
SM 1155
Ben 1326
Jared 1323
Cates 1517
Shaq 1439
Belinda 1526
Jon 1705
Sully 1709
Marion 1257
Colt 1555
Cory 1311
Travis 1219
Mckown 1301
Toph 1228
Kanon 1420
Bill h 1446
Max 1522
Carrie 2020
Erin 1440
Joseph 1620
Joe 1401
Sarah W 1529
Min 1520
Ryan H 1359
Mer 1417
KK 1511
Andy 1341
DP 1430
Ren 1339
Mat 1924
Jen R. 1656
Herder 1256
Jason H. 1559
Joe 1159
Robin 1821

Aimee 1601
Tammi 1526
Nick 1642
Gary 1505
JFruh 1326
Sarah 1541
LMello 1722
Janet 1523
Liana 1618
Jeremy 1640
Scott 1629
Scott 1636 Welcome!
Jeff W 1601
Courtney 1322
Tawnya 1424
Ben 1557
Erin 1558
Barb 1643
Michelle W 1639
Karen 1538
Val 1645
Amy B 1413
Woo 1648
Ashleigh 1429
Ray 143
Kristen 1650
Charity 1616
Jlord 1507
Meg N 1604
Kelly 1500
Ellie 1618
Jenny 1609
Jen D 1509
John 1615
Sam 1532
Brad 1604
Joc T. 1459
Agster 1527
Mandy 1532
Melissa 1620
Connor 1441
Grace 1444
Bre 1534
Sarah 1610
Terri 1701
Brad 1630
Aaron 1849
Kevin 1531
Katie 1711
Lesa 1857
Kelli 1452
Mark 1630
Jen C 1613
Michelle 1443
Mick 1425
Jason 1557
Aimee 1557
Jen S 1642
James 1205 **Welcome
Denise 1859
Katrina 1914
Natalie 1625
Susie 1505
Don 1705
Beth 1545
Travis 1605
Kate 1737
Patrick 1421
Tom 1624
Alicia 1532
Allan 1911

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  1. Teri Quince Reply
    Hey this Teri I RX asked this workout 17:01 Terri)

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