When you think about meal prepping does it seem like some daunting, time consuming task that you HAVE to do? It definitely used to be that way for me. I felt like I needed to prep something different for breakfast, lunch, and dinner every single day. That, as you can imagine, led to a lot of money wasted on ingredients and a lot of extra food that sometimes went to waste. I now have a pretty tight budget when it comes to groceries because it can be so easy to go overboard. Developing a simple meal prep routine has really helped me stay on budget each month, eat healthy, and save time during the work week.
Here are my top tips for keeping meal prep simple:
Make a plan for the entire week. Figure out your schedule with work, workouts, and extra curriculars and see where you can most benefit from meals that are already prepped. Hitting up the 6:40 PM class consistently? Definitely meal prep your dinners, so that by the time you get home all you need to do is reheat your food.
Batch cook! Prep things like protein and starches in bulk. Add a bunch of chicken to a sheet pan or crock pot and cook enough servings for the entire week. Same with your starches– sweet potatoes, rice, spaghetti squash, etc. These generally take longer to cook and reheat fairly well, so make them ahead of the week to save time.
Use convenience appliances like a crock pot or instant pot. During your weekend prep you can create entire meals to store in the freezer, then during the week add the meal to your crock pot and let it cook all day. Easy for family dinner nights! Pinterest has A TON of freezer meal ideas.
Plan for meals that you know you will be eating out. Make meals out special! Spend your time and money wisely and choose places that serve quality food. Rather than grabbing fast food on your lunch break or on your way home from the gym (gasp).
Choose a method that work for you. Do enjoy cooking dinner for yourself or your family each night? Great! When you do your weekend prepping make a plan for the week ahead and get all the ingredients you need. You can prepare ingredients like washing and chopping vegetables and thawing out protein. Everything will be ready to go each night when you make dinner. Do you know for a fact that you will not cook during the week? Then follow step 1!
I hope this helps! Establishing a healthy meal prep, or nutrition in general for that matter, routine takes some trial and error. You cannot know what will work best for you until you try out different things. You can only benefit from being organized!
Halloween is just the beginning of all of the treats that accompany the holiday season. It’s so easy to grab a handful of candy when it’s sitting in excess around the house. Here is a fun game to play with your kids to get rid of all the extra Halloween candy. It’ll benefit you AND them!
Ghouls, Goblins, and Monsters all sweep the streets on the last night of October. You prep your kiddos to be scary, cute, fun and cool for a chance to stay up late and get candy! Halloween is the one night you get to be someone (or something) else, walk alongside people in your community, subject yourself to a haunted house or two, and take candy from neighbors.
While there are so many positive sides to trick or treating, there is one major negative side. The CANDY! In all its glory and yumminess, candy is not an ideal part of a well-balanced diet! It can cause hyperactivity, weight gain, obesity, diabetes, and so much more. So how can you alleviate the burden of such a monumental part of Halloween?
Introduce the Switch Witch!
The Switch Witch is a fun and exciting way to get rid of all the excess candy. After a fun night of Trick-Or-Treating, have your kids choose the top 5-10 pieces of candy that they want to keep and then put the rest outside of their bedroom door when they go to sleep.Why would they do that you ask? Here’s more on the Switch Witch:
Not sure what to do with all of the excess Halloween candy? We are donating to Operation Gratitude this year. It is an organization that sends donated Halloween candy to our troops overseas. We will be collecting excess candy for donation through Monday, November 4th to send out on Wednesday the 6th! Drop your candy off at Icehouse and we will take care of the rest. 🙂
We aren’t what we eat, rather we are what we absorb.
The digestive system is the foundation for all other processes that take place in the body. What we put into our body is what is mainly responsible for our energy, mood, performance, and overall wellness. In today’s age, there is a huge disconnect between what we put into our body and how that can affect our overall health. Poor nutrition, and even further, poor DIGESTION are major contributors to chronic disease.
I believe that proper digestion is the root to optimal health and here’s why: digestion begins in the brain. The brain signals saliva to be produced when we begin to chew food. Our saliva contains different enzymes that begin the breakdown of food. Chewing your food THOROUGHLY is extremely important for proper digestion. Ideally, we should chew each bite around 20-30 times (the average is 4). Chewed food becomes what is called a bolus that is swallowed and moved through the esophagus and down to the stomach.
WHEN DIGESTION IS OPTIMAL, adequate stomach acid is secreted in addition to pancreatic enzymes that further break down the bolus into a substance called chyme. Chyme is extremely acidic as it moves from the stomach into the small intestine. Once in the small intestine, the acidity of the chyme becomes more neutral thanks to additional enzymes that are secreted, as well as bile from the gallbladder. These are to further breakdown proteins and fats. MOST NUTRIENT ABSORPTION OCCURS IN THE SMALL INTESTINE. What is left from the chyme is passed through the large intestine where any remaining usable nutrients and water are absorbed before being excreted from the body.
This is why a properly functioning digestive system is essential to optimal health and performance. Every single thing we eat goes through this process. We can eat the healthiest diet, but if we are not digesting properly then we are not absorbing all of the nutrients our body needs.
As an athlete, we need a proper balance of protein, fat, and carbohydrates because we expend a lot of excess energy during workouts. In addition, we may also need to consume more calories to adequately replenish our glycogen stores, repair damaged muscles, nourish the body and maintain general health. The digestive tract of an athlete is put under more stress than that an individual who does not regularly train. This is why it is incredibly important that as an athlete, we have a strong digestive system to break down food properly for optimal absorption of its nutrients within the body.
Tips to improve digestion:
Chew food thoroughly. Ideally 20-30 chews per bite.
Eat in a relaxed state. Sit down to eat your meals without any distractions as this will let the body solely focus on the process of digestion.
Drink warm lemon water before meals. This is very soothing to the digestive tract in preparation for eating and the acidity of the lemon may help with stomach acid production.
Try not to consume liquids during meals. Small sips of water are okay, but avoid chugging drinks as this can dilute stomach acid.
Eat a properly prepared, nutrient-dense, whole food diet. In addition to the macro-nutrients, whole foods provide many micro-nutrients such as vitamins and minerals.
Eating seasonally is a great way to mix up your meals with fresh, in-season produce. Seasonal produce is purchased and consumed shortly after it has been harvested, and therefore when it is most nutritious. Even better, seasonal produce that is produced/purchased locally does not require long transport times and has moved from farm to table in a shorter amount of time.
Choosing local produce also has it’s own benefits:
Beneficial to our local environment.
Supports our local economy.
We are able to get to know our local farmers and growers who can tell us how their products are grown and raised.
Produce that is in season right now (early September) in North Dakota:
If you haven’t been to the Red River Farmer’s Market on Saturdays from 10 AM – 2 PM, I would highly recommend checking it out! Get to know the growers and support the local community. Plus, the produce there ROCKS!
Even though our members do get quite good at it. There is so much more to Icehouse then just helping you get into the best shape of your life. Our favorite success stories aren’t around the total number of pounds or inches lost, or how much strength and/or speed is gained. Those are all awesome & amazing accomplishments, but not what it is about.
Here are 2 of my favorite changes other then just improved fitness we see in our members:
It is not uncommon for someone new to say or think “I can’t do that” when they read the workout. CrossFit works because it is hard work, but it is absolutely possible. If it wasn’t it wouldn’t work, and we would not ask you to do something if we didn’t believe you were capable. We are all capable of so much more then we think!
Slowly we lift a couple more pounds, get a little faster, and/or loose a few pounds. Before you know it you don’t even bat an eye at the workout because you just know you can do it. You even start trying tougher versions of movements because you’ve been killin’ it. THAT is amazing!
Even better when a big project/opportunity at work, or a challenge out in the real world shows up you roll up your sleeves and take it on. Because you are strong. Because you are capable. Because you CAN!
2. Saying YES to life
This is my absolute favorite reason to be fit, and why I stick with it. I never want to have to say no to a fun outing, vacation, or adventure because I am concerned about being fit enough.
When someone shares a post about how they were able to go for a hike with their family on their annual vacation for the first time in years, or go outside and play a game with their nieces or nephews without getting winded THAT is what it’s about.
I understand that at this point you may have back pain, or you may have some knee pain stopping you from getting in shape. We are in pain so we don’t move, and we don’t move because we are in pain, and our bodies are not meant to just sit. Find someone who can help you with those issues (we have coaches who have experience with all of those issues and can help you build the strength needed to solve them), or check out my recent blog of 5 places to start your fitness journey if you aren’t sure where to begin.
Take care of your body, surround yourself with people who believe in you, and say YES to life!
Courtney Shoemaker is a Co-Owner of CrossFit Icehouse and Flux, and in charge of the behind the scenes juggling to keep the Icehouse ship sailing smoothly. She is passionate about fitness and identifies as a CrossFitter, Weightlifter, Yogi, Skydiver & overall Shenaniganer.