Mind Body and Beyond Center

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13500 Sutton Park Drive South, Suite 203 | Jacksonville, FL 32224

Take the Planning Out of Meal Planning – Mind Body and Beyond Center
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Take the Planning Out of Meal Planning

We all know the “decision to eat healthy” drill. We tell ourselves, “If I took the time to plan out my meals each week, I know I would eat healthier.”

Maybe you’ve even gone as far as determining several recipes for the week, making a grocery list, and preparing new meals throughout the week only to collapse from exhaustion?

We all agree that finding practical and realistic ways to consistently add healthy foods into our day-to-day life is incredibly tough. While details of lifestyle plans vary from one person to the next, there are a couple tips that seem to apply and work well for most any family.

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Start small and set goals for yourself. It won't happen overnight, but baby steps in the right direction is still progress towards a healthier lifestyle.
  1. Step away from the recipes.

Don’t get me wrong, recipes are great and can provide ideas for unique dishes or guidelines for how to season certain foods. But for anyone who has ever tried to “live by recipes” day in and day out, it’s exhausting, gets old fast, and is ultimately not sustainable.

Alternative: Cook to healthy food categories

People frequently ask “What foods am I eating that are causing health issues?”. Flip that question to ask, “What foods aren’t you eating and how might that causing health issues?”. For most Americans, our daily diet is substantially deficient in fiber. Fiber is only found in plant-foods; that is, fruits, vegetables, whole grains, and beans. They are also loaded with protein, vitamins, and minerals, making for one of the most nutritionally well-rounded meal.

One way to take the planning out of meal planning to prepare a very simple dish that doesn’t require a recipe, just basic fiber-rich food components.

A “meal in a bowl” can include:

  • rice or quinoa (whole grain)
  • black beans (bean)
  • vegetables (spinach, corn, roasted potato)

Add your favorite seasonings:

  • smoked paprika
  • cumin
  • garlic powder

Include herbs

  • Cilantro
  • Parsley
  • Basil
  • Rosemary

Top with your favorite dressing to round out this simple dish with a burst of flavor.

When we know the healthy food categories, then we can prepare a nutritious dish quickly so long as we have certain ingredients on hand. As an added bonus, this strategy is great for families that have different dietary preferences. The cook doesn’t have to be a short order cook and can easily add other foods as requested. This leads to the next tip!

  1. Cook foods in bulk

It takes the same amount of time to cook 1 cup of beans or rice as it does to cook 3 cups of beans or rice.  Buying beans in a can (try no- or low-sodium!)  only requires rinsing and can cut down time tremendously.

Picking a few different vegetables at the beginning of the week, then steaming or roasting on 1-2 baking sheets at the same time can provide you with enough fiber-rich, cancer-fighting, heart healthy foods for the entire week! All of this might take 1-2 hours if done at once or 30 minutes- 60 minutes if split up between two sessions.

Don’t have 1-2 hours to cook or simply hate the idea of cooking? No problem! Buying canned or frozen vegetables, grains, or beans can easily be used for your delicious power meal!

Take a deep breath and experiment! It takes time and practice to make a running change with anything in our life, and that is especially true of dietary modifications. Start small and set goals for yourself. It won’t happen overnight, but baby steps in the right direction is still progress towards a healthier lifestyle.

Want to learn more about how to save time and your sanity while attempting a healthier lifestyle? Please join Mind, Body, and Beyond’s Registered Dietitian, Heather Borders, and Dr. Sharyl Truty of Balanced Physicians Care for a works shop on Practical Time-Saving Strategies for a Healthy Lifestyle.  It will be held on Tuesday, September 19 from 6:30 PM- 8:00PM at 115 Professional Dr #104, Ponte Vedra Beach, FL 32082. Registration can be made at: https://healthywithsanity.eventbrite.com/.

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by Heather Borders, MBA, RD, LD/N

Registered Dietitian at Mind Body & Beyond Center
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