Don't Plan to Fail: Tips for Preparing, Storing and Eating Vegetables
Eating a diet low in processed foods and high in whole foods is pretty basic and common knowledge for a healthy life.
Easier said than done, I know. If it was easy 61% of Canadians would not be obese or overweight, 2.3 million people would not have Type 2 Diabetes and heart disease would not effect 1 in 12 adults in Canada.
But, it does. I find that in my own personal life, if I don’t roughly plan what I will be eating throughout the week, I eat badly. Then I feel worse and there goes the cycle!
So here are a few tips that may take some time up front but totally worth it in the long run. You will be less frustrated, less stressed and you will be fuelling your body properly for the day to day stresses.
Tip 1: Look at your schedule ahead of time. Look for long days, busy back to back meeting etc and plan your meals, or snacks accordingly.
This way you will be prepared, you will have something in the slow cooker, a salad prepped or another family member in charge of dinner that night.
Tip 2: Meal plan roughly
I don’t plan each meal but I have an idea what I will eat depending on my schedule. This way I am not tempted to eat a grilled cheese sandwich and a handful of chips because making a salad seems way too time consuming.
Look for opportunities to cook once eat twice, leftovers are your friend on a busy work night.
Look at what’s in your fridge, see what needs to be used up quickly because it’s on its way out and what staples need to be replenished, don’t forget to rotate your produce.
Utilize your days off or free evenings where you can take time to make a larger meal and have leftovers for a couple of days.
Tip 3: Grocery Shop
With your rough meal plan in mind go get ALL of your stuff for the entire week. Stop wasting time running to just pick up one or two things.
Tip 4: Wash your produce
As soon as you get home from grocery shopping fill your sink with water, a tiny bit of dish soap and some white vinegar. Dump in the produce you can wash ahead of time like apples, lemon, limes, carrots, cucumber, bell peppers, berries, even some lettuces if spun will do fine in the fridge pre-washed.
This will take one step out of a busy night, when you have to throw a salad together and every thing is washed it takes no time.
Tip 5: Prep, Prep!!
Make sure you have on hand before Monday or the start to your week, a whole grain cooked and a salad dressing made, at the very least. If you have these 2 things ready to go, you can have a bowl ready to roll in less than 10 mins.
Pre cut some celery, carrots, cucumbers, bell peppers or radish, these ready to go in the fridge is a lifesaver when you need a snack, or want a side of veggies.
Pre-made healthy dips like hummus keeps well and is packed with protein, it is a staple in our house.
Tip 6: Find Healthy Pre- Made Foods
So for those times when things go sideways, have on hand a healthy veggie burger or pre-made falafels. This is not a go to but it sure beats any fast food place. Pair it with a nice salad, steamed vegetables or some raw veggies sticks, it can do in a pinch!
Ok, well I hope those helped, if you have other tips that help you eat a whole foods diet, let me know! I would love to hear what you are up to!
See my previous blogs on pantry must haves, elements of a fantastic salad and how to build a bowl., for some great meal ideas.
As always, if you need help with meal planning, or have other health concerns feel free to reach out to me, I am happy to help.
Happy eating all!
Sarah
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