Meal Prep Ideas to Inspire You!

Getting into the swing of things may be a bit of a struggle following a summer of late nights, rich food and socializing. Now that the fun days of summer have come to an end, September brings us time to slow down, re-connect and set intentions. September is a great time of the year to get back into your routines, recreate healthy habits, and challenge yourself by bringing your health goals to the next level. Getting back into a routine takes time and consistency. Below are a just a couple helpful tricks that can help you transition more efficiently. Plan out your week and stick to it Keep a journal or a whiteboard calendar in your household and write out what things need to be done during the week and when. Include work, school, important dates, and even your planned workouts. Planning workouts in advance will give you a greater chance of making sure they happen. Planning in general can reduce anxiety by giving us structure and control over our day to day. Keep in mind, life happens, and routine can change in a heartbeat; and that’s okay. Remember that it is okay to start again when you are ready. Have meal plans ready and food prepped It’s worth it to take time on the weekend to invest in your healthy eating for the week. To make this easier, go to the grocery store prepared with a list. When cooking meals, try doubling the recipe so you have lunches for the next day. Wash and cut up fruits and veggies keeping them ready for easy access when packing lunches or feeling hungry. Having your eating balanced and clean will help with energy levels during busy weeks. During the upcoming change in season, try and incorporate a nutrient dense food into your routine such as bone broth to help you stay better protected from illness. Your body and mind prefer consistency and routine. Waking up and going to bed at the same time every day are good examples of routines that will elevate your health. Be sure to add a little time for self care into your daily planning. Do things that makes you happy and relaxed. September is a great time to set intentions for health goals, but remember that while doing so, balance is key! Take care, live happy, live healthy! Amy Wilson Get a jump start on your meal planning with this wholesome bowl!

Staying in for long periods of time can easily lead to a, let’s say… less than optimal diet. Being cooped up inside can lead to all kinds of cravings and poor food choices. But fear not, we can still make smart choices to continue to eat healthy while in quarantine or social distancing and come out of this period in tip top shape! First things first, it is important to get both your macronutrients and micronutrients each day. Macronutrients are the major categories in which all foods fit into. The three macros are protein, carbohydrates and fats. It is essential to eat all of these in balance for our bodies to function optimally. Micronutrients are your vitamins and minerals you obtain through food and supplements. These are used for numerous physiological functions throughout the body. Micro’s are essential in our diet and this is why eating nutritionally dense foods is so vital. Without further ado, here are some ideas you can implement that will make sure you stay on top of your eating patterns during these times indoor! Buy fresh Having fresh fruits and veggies around will make it easier to make better choices. If you find you are not eating the fresh veggies fast enough, you can chop them up and throw them in the freezer to eat later: Frozen bananas and kale can be easily used for smoothies. Frozen veggies make for a good stew! During these times when we may not be certain when we will get to the grocery store next, try having some powdered greens stocked up. I love throwing a scoop of Spirulina or Chlorella into my smoothies to make sure I am getting all my daily needed micros. If I find my stock of fresh veggies in the fridge is running low, I just double up on my powdered greens! Home cooking More time at home means more time to try all those recipes you’ve been bookmarking and meaning to get to. I personally have been loving making lentil and rice dishes. Too make it extra tasty and add a nutrient kick, I add powdered bone broths. Easy peasy! Baking healthy snacks is another great way to ensure you have yummy and healthy food within reach! Incorporating a collagen or gelatin powder to your snacks also adds healthy protein to your diet and keeps you fuller for longer. Don’t forget to hydrate! Hydration is key to keep your immune system strong. Have fun with your hydration by trying different ways to get that H2O in! You might want to try out a new tea or those Organika Mylk Lattes everyone is raving about. You can also up your hydration to help you avoid excess snacking. The other night, I avoided a late-night snack sesh by making myself a healthy cup of bone broth. There are so many fun ways to keep hydrated, so go ahead and get creative! Remember: eating processed and sugary foods is not great for you and can compromise your immune system. Make sure to continue to eat healthy even while in quarantine, drink plenty of fluids, and make meals with love. This will all pay off in the long run and will keep you at your very best during these trying times. Stay safe and healthy, Amy Wilson Amy is a certified nutritionist with over 7 years of experience working in the health and fitness industry. She is currently in her fourth year as a Naturopathic Medical Student and has a special interest in gut and brain health. Find her on Instagram: @amy_kwilson

Why does going to the grocery store have to feel like you just blew through your life savings after leaving the checkout? Okay, I may have exaggerated a bit, but the cost of food is on the rise and has not slowed down for some time now. The struggle is real some days, especially when you see organic kale at $5.00 a bunch, versus a cheesy pasta meal from a box for 79 cents. Why does the cost of healthy, clean food continue to be outside the reach of our budgets? There are many answers to that question and without getting too political, I am instead going to give you a different perspective on the topic. Hopefully, it will help some of the concerns you face when choosing quality food for yourself and family. Learn where your food comes from Shopping can be fun instead of viewed as a chore. One of my favourite Sunday activities is visiting the local markets in the city and talking to vendors. This gets me outside, walking around and meeting new people. It is a cost-effective activity that is good for both your physical and mental health. Talking to food vendors at markets gives you a great opportunity to learn things such as where your food comes from, the story behind the farm, and the measures they take in growing and preparing the food. For example, not all farmers pay for the ‘organic’ label that you see on food packaging. If they are choosing not to pay for the label, they still may grow crops and animals with very little, if not zero, harmful fertilizers, antibiotics or sprays. Cost-wise, many farmer’s market finds are below supermarket prices because the cost of the middleman distributor is not part of the equation, and they have not paid a ton for an organic label. Help your wallet - and the planet! Before you head out to shop, have a grocery list ready and meal plans in mind. The National Post published last July that the average Canadian household throws away 140kg of food waste annually; that is $1,100 in food cost! OUCH! Not only is it hurting our wallets, but this action also hurts our environment. Food gets thrown out along with packaging. We also cannot forget the cost and effort it takes to get the food to the stores. Other than a grocery list, there are a few other things you can do to help avoid this waste. Save it for later If fruits and vegetables start to turn, instead of throwing them out consider putting them in the freezer for a future meal. Spinach, avocado and bananas are great frozen foods to throw in a smoothie at a later date. Kale, potatoes and carrots are something you can add to a stew in the future. So often, life gets busy and the thought of eating out or ordering in might seem like a good break from more work. If we are concerned about the cost of food, then eating out often is where this will really add up fast. This is a tough one, but there are ways around it. Make a plan to eat in and stick to it When preparing food or meals, double or even triple the recipe if it can be eaten as leftovers, or frozen in portions for the future. This can be used as next day lunches or in stews and soups at a later date. Another idea to help with this is to have food prepped and ready to go in the fridge. By this, I mean having fruits and vegetables washed and chopped. Having hard-boiled eggs prepared for work as a snack or a meal and are great to have on hand. Food prepping will be a chore you will have to do after a grocery shop, but it will save time in the future, especially if you tend to often be rushed and busy. Making a meal plan and sticking to it will take some work and dedication, but in the end, our health and wallets will be happy. Eat well, laugh a lot and take care. Amy Wilson