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3 Steps To Easy Meal Planning For Busy People (With A Quick Recipe!)

3 Steps To Easy Meal Planning For Busy People (With A Quick Recipe!)

When you’re ready for a meal, there’s a lot of “other stuff” in the way – like hunger, temptation, and being tired, which leads you to eat fast and unhealthy.

If you set up your week before you’re in the moment, it doesn’t matter if you’re tired or hungry – you will still make a good decision because the easiest option is already prepared and ready.

Meal planning can sound like it takes a lot of time and maintenance. Some meal planning strategies have so many steps that you could spend hours just planning your meal planning! And most likely, you’ll just never do it.

Here’s an easy 3-step guide to meal planning that you’ll actually be able to do!

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1. Make two sides during the weekend

Make easy sides like bean, lentil, healthy carb or vegetable dishes. They can be refrigerated for most of the week. You can pull them out every evening for dinner and pack for lunch the next day.

Choosing sides with flavors and spices (does not have to be spicy) will make you want to eat it. Spices and flavors really work themselves into the dish more over time, so they taste even better each day! A spice blend that works for almost anything is 1 teaspoon each of cumin, turmeric, sea salt and black pepper.

I share a recipe below for an easy side that is quick to make and you can easily take on the go below, my “No-Cook 3-bean Salad.”

2. Store food in glass containers

Glass helps food keep its freshness for longer (I tested this myself) and they’re safer for your food. Each side can be stored for at least 4 days in a glass container.

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Buy different sizes to store at home and take to work. You can also buy plastic containers to transport to work because they’re lighter. However, plastic containers do not keep food as long and are not safe for longer-term storage due to the material of the plastic. It’s better to use plastic just to take to work and discard after a few uses.

Here are my favorite glass containers: Kinetic Go Green Glasslock Series (I have the 64, 37 and 17 oz. sizes for my family of four).

3. During the week make an easy protein

Preferably use white meat or eggs, such as grilled chicken, fish, or an omelet. You can also have a whey protein shake or tofu, which are both great sources of vegetarian protein.

Pair this protein with the sides you already prepared, and it will be delicious and easy! Make extra so you can take it to work the next day. To further save time during the week, you could also marinate and/or prepare your protein portion on the weekends.

Imagine if you came home from work to Cumin Coriander Fish and No-Cook 3- Bean Salad already prepared! How much easier would it be for you to lose weight or just eat better? Do you see how you would be setting yourself up for more energy + weight-loss?

Your mouth will be watering at lunch time and you won’t even be tempted to go get a sloppy burrito from that taco truck around the corner.

If there’s one thing you can do to get the most bang to buck ratio – it’s to think ahead for the week. Check out my easy side dish below which you can make ahead of time – it’s packed with protein, healthy carbs and it’s super fast to make! Plus, it’s easy to transport to work and when you’re on the go.

No-Cook 3-Bean Salad

Prep Time 15 Minutes

Makes 4 – 6 Servings

Ingredients:

  • 1 can garbanzo beans, rinsed
  • 1 can kidney beans, rinsed
  • 1 can cannellini beans, rinsed
  • 1 whole tomato, coarsely chopped
  • 2 stalks celery, chopped
  • ½ red onion, chopped
  • ½ teaspoon red chili powder (optional, only if you prefer heat)
  • 2 tablespoons chopped cilantro
  • 2 cups baby spinach leaves

Dressing

  • 2 cloves minced garlic
  • ½ cup balsamic vinegar
  • 2 teaspoons extra-virgin olive oil
  • ¼ teaspoon salt, or to taste
  • ¼ teaspoon fresh cracked black pepper, or to taste

Directions

  1. In a medium bowl, mix together all ingredients except spinach and dressing ingredients.
  2. Add dressing ingredients to a separate small bowl and whisk together.
  3. Pour over beans and mix. Add baby spinach and enjoy!

Check out my website for my free “Weight-loss Recipes Handbook for Ambitious Women” which includes the Cumin Coriander Fish recipe that goes so well with this 3-Bean Salad!

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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