Meal planning

Knowing that 90% of disease are preventable. Food is our medicine. Disease is not a lack of drugs. Disease is a lack of nutrition.

Most people know they they need to eat healthier, but often times lack the knowledge of how to incorporate it into their lifestyle. Most people are so busy and find it hard to fit in the preparing and cooking of meals.

What is meal planning? It is a way to organize yourself to cook a meal. Some people plan a month in advance and freeze things in containers, others will pick up items the day of.

Planning is important. Spend some time looking for recipes. Look through cook books or go online,  print off recipes and mark pages in books.

Ask partner, room mates kids what they would like to eat.

Getting kids involved with planning and shopping helps them get interested and they may be more apt to eat different foods.

Keep a journal of the foods you love and look back to remind yourself.

After you have picked out recipes. Create a menu plan for the week. Pick a shopping day and pickup your ingredients for your recipes. It saves money and time.

You could use blank index cards- a white board.

Check what’s on sale and buy in bulk. Plan on leftovers.

Write down food that it is in fridge and freezer. Cross off items as they are used.

Prep foods as soon as you get home or pick a day that you can spend some time. Washing, cutting and preparing some snacks and meals to save time for the week.

Make up salads ahead of time. Hard boil eggs. freeze fruits and veggies in bags for smoothies.

Roast different veggies together that take the same cooking time.

Use a crock pot. Use to cook main meals. Use to cook rice. Steel cut oats, making stocks and soups. Cooking potatoes, cauliflower etc.

Make smoothies in the morning. Why smoothies. Most people don’t get enough fruits and veggies in their diet. Smoothies are a quick and easy way to get a large amount of nutrients in your body.Great for people that are buy. Great for elderly people with digestive issues. Great for picky eaters ( you can hide veggies in with the fruit). Great for people healing from cancer and other diseases.

Try to get a variety of fruits and veggies. Look for different colours. And try a different colour fruit and veggie weekly.

Soy has gotten a bad rap. There has been lots of controversy over the dangers and benefits of soy products. Soy can be extremely beneficial. Make sure it is organic or non GMO.

Always make sure medications do not interact with certain foods. Or some foods may cause problems for people even though they are healthy. People who suffer from arthritis may find foods from the night shade group a problem. Tomatoes, potatoes, peppers. eggplant.

Organic foods have been proven to be healthier than conventional. When they are not sprayed they have to create their own phytochemicals which is what is healthy for us. They do have more vitamins and minerals as well. And pesticides can mimic the actions of estrogens in our body.

Nothing is more than important than our health. All the money in the world is not going to help you if you are in a hospital bed dying from disease. If you make time to plan and organize for your business. You need to do the same when it comes to something as important as eating healthy to prevent disease. If you need help to get organized in meal planning, shopping ,organizing cupboards, fridge, freezer. I would love to help you become the best possible you. Your best body for life, with vitality, energy and mental clarity.

Love and Gratitude

Linda Murphy RHN/NNCP



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Linda Murphy

Linda Murphy

Linda is a Registered Holistic Nutritionist. She teaches her clients easy ways to incorporate an anti-inflammatory diet in a busy lifestyle. She is an avid cook and loves to teach her clients easy and healthy ways to prepare everyday meals.
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