How To Create A Healthy Meal Plan

I thought i'd SHARE this article since spring sports are in full swing and schedules are becoming so busy now. I know I personally don't want to order out or buy food from the venues every night. I want to keep that money in my pocket AND I want to keep on track with my family's health and fitness goals.

By Jessica Negrini
Do you struggle when it comes to planning meals? I thought I would share “How To Create A Healthy Meal Plan. In the past, I always struggled in this area of nutrition, and even though I had good intentions of cooking healthy dinners, time would get away from me. Work and other excuses would take over, and BAM I’d be ordering pizza for the family! Not that I’m against pizza or anything, but it’s better for our lifestyles (and our wallets) to not be ordering food out, but rather cooking healthy food at home. Besides, I LOVE to cook, and I love to come up with recipes are healthy AND tasty!

So, I figured out some tricks that work for me, and hopefully they can help you too!
Focusing on one day a week (Sundays for me), I realized I could get more done than I thought I could. I could plan, shop, AND prep, and be set for the upcoming week! Sundays may not work for you depending on your work schedule but any day off could be used.

How To Create A Healthy Meal

I start with the dinner menu for the week. As a typical, crazy-busy family, we decide what we want for dinners based around the protein, how long it needs to cook or heat up, AND what after-school activities we have that day. Then we decide what kinds of veggies and side dishes would go well with the protein. Once dinner is decided, the rest of the meals and snacks are fairly simple. Often we will have leftovers for lunch, and we always have plenty of fruits, veggies and other easy to grab (but still healthy) options for breakfast and snacks.

I check the pantry, fridge, and freezer to see what we have and what we need at the store based on our menu, and food shopping is next. Many things I buy in bulk, especially foods that can easily be frozen and thawed for future meals. This helps keep the budget on track, too.
After shopping, it’s prep time. For me, this typically means baking some chicken breasts, washing and chopping fruits and veggies, and portioning them in easy to grab plastic baggies or containers. I also make home made salad dressings. Meal prep could be different for you depending on your family size and what you eat, but portioning the food items is the biggest help to me regardless. That way there are “grab and go” items, or if we need a quick dinner, it’s all ready to be heated up and gobbled up!

Even though it took some trial and error to see what worked in my house, I now LOVE meal planning, and I’ve become really good at it! Don’t think we don’t order pizza now and again, but for the most part, we are now able to eat healthy and delicious food at home as a family! Try some different things to find what works for you, and make it fun! Happy Planning!


http://www.gettingfittogether.com/how-to-create-a-healthy-meal-plan/#!374

Turkey Burgers That ROCK!

I had to SHARE this recipe! As i gear up for my race season, summer and most importantly my 10 year anniversary trip to Costa Rica, I have to find quick yummy recipes that fit into my nutrition plan. I can't wait to get the grill going and try these in the next few weeks. I try to make everything we eat from scratch, especially dinner!

By Alice Conradt

Many people are used to DRY pre-made Turkey burgers that have no flavor and are nothing to write home about! Well this recipe will make you revisit (and re-think) picking up a frozen bag of burgers again! By making your own homemade Turkey burgers, you will get more protein, more flavor and a great juicy turkey burger in less time than it takes to thaw those frozen patties out. Plus, no preservatives, processed grains and fillers! We left out the breadcrumbs and substituted egg whites to bind the burgers together.

Turkey Burgers That ROCK!

In this version, I serve it on a sandwich thin but my favorite way is to eat it as a lettuce wrap. Pile leaves of bibb or butter lettuce together to make a top and bottom “bun” and you will get additional veggies and extra crunch too!

I like to make extras and freeze the burgers after I cook them. They are easy to thaw and take for lunch or dinners in a pinch!

Turkey Burgers        (Serves 4)

• 20oz Package lean ground turkey
• 2 Cloves garlic – finely minced
• ½ of a small yellow onion (finely diced)
• 1 Tbsp balsamic vinegar
• 1 Tbsp Worcestershire sauce
• ½ Tbsp Sriraccha (these will not be hot)
• ½ tsp Salt
• ½ tsp black pepper
• 2 egg whites

Combine all ingredients in a bowl and mix thoroughly. Take a small amount of mixture out and fry on griddle to make sure it is seasoned to your liking… taste. (I always do this before making the whole batch).

**Adjust seasoning if necessary. Divide mixture in 4 to make (4) 5oz patties. Fry on griddle until cooked through (approximately 6-7 minutes per side).

Burger toppings:

• 4 Oroweat Sandwich Thins (or) bibb/butter lettuce wraps

Bibb lettuce, tomato, onion slices, pickles and favorite condiments. (Be careful to limit your condiments to a few teaspoons, as they can add significant calories to your meal quickly).

To really top off this meal, bake up some Sweet Potato Fries!

http://www.gettingfittogether.com/turkey-burgers-that-rock/

How To Eat Healthy With Your Family

How To Eat Healthy With Your Family
Please feel free to SHARE this article with other families of picky eaters. My daughter will not touch a vegetable and cries when the chicken isn't plain or the pasta has sauce and not cheese BUT I have found that many of these tips work. Especially the "I am not a restaurant." I have started to put fruit with any dish that she may not like and at least she is still eating and it is healthier than chicken nuggets and boxed mac n cheese everyday. Along with being easier on me with less time in the kitchen since I have decided not to cook her separate meals.

                                                                  

By Christie Ryan

How to eat healthy with your family is something that is on the top of many parents minds.  One of the main obstacles with healthy eating is family objections.   Family members complain about having chicken and push away greens on their plates; after a while it’s tempting to give up on the idea of healthy eating.

It helps to be very “middle of the road” when turning your lifestyle around and expecting your family to join you.  Don’t start having food wars with them; it’s not worth the turmoil and frustration. However there are some things you can do to make them happy while still eating healthy.

How To Eat Healthy With Your Family

*Modify your favorite recipes.  For instance, use lean ground beef, drain and pat dry or rinse it.  Serve chicken breast for fajita, use less cheese in mixed dishes, and serve raw veggies as a side dish; use your crockpot and bake or broil instead of frying.

*It doesn’t work to prepare a healthy meal for you and a separate meal for your family.  You will burn out quickly doing that!  Serve a balanced diet and allow each person to choose how much and what they want.  For instance, if the family requests pot roast, pick a leaner cut of meat, and then fix a salad and another green veggie and serve.

Many of them may only have meat and potatoes and you may only have the meat, salad and green veggie, but you all basically eat the same meal.  If they want you to make their favorite enchilada casserole smothered in cheese, modify it and then make yourself a large salad to have on the side while keeping your portion of casserole smaller.

*Sliced veggies and fruit go over better. When school activities are bombarding your schedule, it’s OK to bring home a pizza (stay away from the fatty meats or deep dish). Cut up some carrots, slice up an apple and pear or purchase a veggie tray to have along side your pizza. It will help you to keep portions controlled.

*Refuse to be a restaurant!  Serve the meal, allow kids to eat what they want and how much they want without nagging or criticizing.  Your job as a parent is to serve healthy and regular meals and snacks. Their job is to choose how much and what they eat. Forcing kids to eat isn’t worth it.

*Include the family in the meal planning.  If your family has a say in meal options, they will be more cooperative.  Agree to try a healthy recipe once a week. *Plan ahead – plan the meal that’s the most difficult for YOU to control.  When not with the family, make a point to choose the BEST choice.

*MODERATION! Eat smaller portions of fattier foods and large portions of veggies and lean protein and you’ll keep your weight down and make your family happy.

Be patient. Eating healthy is a lifestyle and it takes a while for everyone to adjust. Follow a solid nutrition guide, Beachbody has amazing nutrition plans, and is one that our family follows. If you follow these steps, “How To Eat Health With Your Family” will never be a question again. Play it smart, include your family and you’ll get the results you want.  A happy, healthy family!

http://www.gettingfittogether.com/how-to-eat-healthy-with-your-family/

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