By Maria Dello
In today’s busy world where everyone wants to be healthier our busy schedules somehow became a factor in carving out time to get healthy.
It seems like a Sunday night meal prep can be a saving grace for saving time and for maintaining a healthier body.
It’s Sunday night, and I’m wearing my Italian apron In my kitchen, prepping for the busy week ahead. I’m cutting up my vegetables, marinating my protein, and my quinoa is in the crock pot.
My salads are all washed and cut, and my egg muffins are in the oven.
I used to believe portion control was the most important key to health and weight loss. However, through years of practicing, and realizing that people have such busy schedules, I can officially say the most important thing a person can do to get healthy is to prepare your meals ahead of time.
With mom’s busy schedule during the week, we are all on the fly. When people aren’t prepared, they order pizza, Chinese food, and grab a roasted chicken at the supermarket. Don’t fall into this fast food habit; not being prepared can actually add on stress to the week, which ultimately deters you from your health goals.
Planning ahead of time and preparing your food over the weekend can set you up for a successful weak ahead.
Some prepping solutions include:
- Buy special glassware and insulated bags. These are all easy ways to transport food around and keep it cold.
2. Plan a menu for the week, and shop accordingly at the grocery store.
3. Which days during the week will be the hardest for you to stay on track? Plan ahead to make sure your meals are fully prepped for those days.
3. Protein bars are great in a pinch. It’s great to keep your pocket book filled with a couple of high-quality protein bars.
4. Customize your protein marinade in the blender with fresh herbs. Lemon zest is great way to brighten up marinade flavor.
I use olive oil, fresh basil, fresh dill, fresh rosemary, and other spices that add more flavor and zest to the cooking; eating healthy shouldn’t be deprivation.
5. If your family has gluten-sensitivity, you can make brown-rice pasta ahead of time, drizzle olive oil on it, and put it in a container to enjoy during the week.
6. Simple marinara sauce: Italian tomatoes, fresh basil, and olive oil can be cooked ahead of time, and yes- you can always grab your favorite jarred brand, just check the ingredients to make sure there is no added sugar in it.
7. Specialize different containers to customize your meals. Prepare raw vegetables for a stir fry, put them in the Glass ware , and take them out when you’re ready to cook them.
8. You can take a shake and add protein powder to it when you’re hungry and in a rush.
9. Other great snacks to prep include boiled eggs, nuts and seeds mix, cut up vegetables, fruit, and plain Greek Yogurt.
10. If you plan to eat out, always check the menu ahead of time to have a strategy.
A little bit of prep time can go a long way when it comes to your waistline and your health. Make an effort to incorporate these principles into your healthy routine, and enjoy the benefits of a nutritious diet.
Maria Dello is a certified nutritionist and owner of Dellonutritionals, located at 75 Plandome Road in Manhasset, Dello was most recently seen on CBS Channel 2 News and frequently appears on television nutrition segments. She also previously co-hosted WOR 710AM Radio’s, “The Heart Show,” where she lectured about weight loss, diabetes, and family nutrition.
To reach Dello, call 516-365-1222 or visit her website www.Dellonutritionals.com
