Meal Planning
Achieving a consistent eating regiment to promote weight loss, maintenance, or gain is not a big deal. The media has perpetuated the myth that you need to count calories and go on a diet. Wrong! With a little knowledge of what to eat and what to avoid it becomes simple. Remember this: FOOD IS FUEL. Just like anything in life, you have to practice something in order for it to become habit. After a while, eating, and making good choices, will become autopilot.
First off eliminate the excuses.
1. I don’t have the time.
Solution? Yes you do…make the time. If you have a spouse or SO, you definitely have the time. Split up the duties.
2. I don’t know what to get for lunch.
Solution? Take it with you, or get a salad with grilled chicken. Every restaurant, supermarket, and I think, even Quick Trip has it.
3. It gets boring eating the same thing.
Solution? Too bad….live with it. How do you think the rest of the animal kingdom feels?
4. I’m not hungry in the morning.
Solution? Again…too bad. You need good quality nutrients first thing in the morning to set the body up for the day and not to have cravings. Think about it the night before and get up ten minutes earlier.
5. What about alcohol?
Solution? If getting your body to where it needs to be is really important to you, Perrier with lime or cranberry will do just fine. Shed it, get into the habit, and then maybe toast yourself later.
6. It takes too long to see results, I give up
Solution? Quit being a baby. Despite what the media throws out there, you cannot transform your body in weeks. It takes months and years to readjust body and brain chemistry. If you are in a competition to lose weight and are going to win a million dollars, go ahead and starve yourself, but it’s not real life or long lasting.
7. I can’t follow a meal plan on vacation.
Solution? Yes you can. Stores are the same the world over. If it’s important to you, you’ll stick with it even if there are chocolate covered croissants on the breakfast buffet.
8. There’s never any food around.
Solution? Get to the store, with a list of stuff you need to prepare meals for the week ahead, and fill the cart. Priorities!
9. Eating organic and good food is too expensive.
Solution? Add up your monthly bills from eating out and see which is more expensive. On average it costs me $18 for a pot of stew, chili, or soup that makes 8 meals. Do the math and quit being lazy.
10. Solution? Exercise—Exercise—Exercise
For some sample recipes, go to my website: http://kcfitness.com/recipe/
Breakfast, which is so important, I will give 3 examples:
1. Power Smoothie (see website)
2. Oatmeal
Long cook oats only, not instant. Add peeled & sliced apples, frozen blueberries. Cool with almond milk. (Yes, even Hen House has almond milk now)
3. Scrambled eggs and chicken or turkey sausage. 2 full eggs, 4 egg whites, (for women). Add basil and chopped tomatoes. The sausage is from Wellshire farms.
4. Start planning your lunch