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Meal Prep: Cutting Vegetables For The Week

Meal Prep: Cutting Vegetables For The Week

Do you work a lot and don’t have enough time to spend in the kitchen cooking delicious and healthy foods? I know how frustrating it can be. With constant flow of projects to work on, it can be quite difficult to sit down and have a normal meal, but eating fast food isn’t an ideal option either.

Luckily, I have found a perfect way to eat healthy meals throughout the week without cooking for hours each day. The secret is in meal prepping. Throughout this post I’m going to show you different ways you can prepare your meals and eat healthy foods throughout the week. Let’s start.

Benefits of meal prepping

If you don’t have the habit of planning and prepping your meals, here are some benefits that will inspire you to do so:

  • Saving time and money

  • Eliminating the stress from situations when you don’t know what to cook during the week

  • Helping you avoid unhealthy choices

  • Makes shopping easier

  • Helps you stay on track if you’re following some diet.

Main benefit of meal prepping is that you can sort out your meals for the upcoming week which works perfectly if you have a busy lifestyle and don’t get to cook as much as you’d like to.

1. Chicken meal prep

Chicken meal prep

    There are multiple reasons to eat chicken. For example; it builds muscle, makes bones healthy, relieves stress, reduces Premenstrual Syndrome symptoms, boosts immunity and testosterone levels, promotes heart health etc. To have chicken ready throughout the week you can follow this easy recipe. All you have to do is to divide a baking sheet with aluminum foil, add chicken, and a variety of herbs and spices to prepare three different styles at once. Detailed instructions are here.

    2. Pre-assemble jarred lunch salads

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    Pre-assemble jarred lunch salads

      Salads are incredibly nutritious; they are packed with vitamins, minerals, and other important nutrients that boost your immunity, prevent cardiovascular diseases, and improve energy levels. It’s needless to mention that salads are excellent sources of fiber which is necessary for healthy digestion and weight loss.

      Jarred salads belong to the group of the best ideas for healthy meals and this method of prepping veggies is incredibly simple. You just have to prepare all the ingredients and combine them in the jar. Greatest benefit of this method is the ability to make various salads, dare to experiment with ingredients. See how it’s done here.

      3. Muffin-cup soufflé with green onion

      Muffin-Cup-Souffles-Egg-Muffins

        Although the recipe contains bacon (which you can skip if not a fan) it’s still very healthy due to green onions and ginger. For instance, ginger reduces muscle pain, has anti-inflammatory properties, lowers blood sugar, improves heart health etc. Combine the ingredients with eggs and make healthy muffins that you can store and eat for breakfast throughout the week. The recipe is here.

        4. Bag up smoothie ingredients

        Bag up smoothie ingredients

          Smoothies are abundant in vitamins, minerals, antioxidants, and fiber all of which are necessary for overall health and wellbeing. Prepare different smoothie combinations, bag them up, and just blend when you feel like having your smoothie. It’s that easy, but here are detailed instructions and smoothie ideas.

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          5. Customize healthy oatmeal jars

          Customize healthy oatmeal jars

            Oatmeal has multiple health benefits such as weight management, blood pressure regulation, reduces LDL cholesterol, lowers risk of colon cancer, regulates blood sugar etc. Eating oatmeal for breakfast fits perfectly into the healthy lifestyle we’re trying to go for, plus it’s very fast. You can make this “process” even faster by making customized healthy oatmeal jars where you’ll mix fruits and oats. Greatest benefit of this meal prepping method is an endless amount of combinations you can make. Check out some ideas here.

            6. Roast different veggies with same cooking time

            Veggie-bowls

              Vegetables are an inseparable part of a healthy diet and it was already mentioned above how beneficial they are to us. To make sure you eat enough veggies throughout the week, meal prepping is a good way to go. Combine different veggies like broccoli, Brussels sprouts, asparagus etc. roast them in the baking sheet, divide in Tupperware bowls and combine with chicken and other ingredients to have your lunch (or dinner) ready throughout the week. This is the type of lunch you can take to work. Get the recipe here.

              7. Chop or spiralize raw vegetables in advance

              Chop or spiralize raw vegetables in advance

                Chopping and spiralizing vegetables doesn’t take up too much time. However, when you have a hectic schedule, tight deadlines, or even children to take care of, it can be an additional stress. With this simple method, you can avoid frustrations easily and speed up your dinnertime. All you have to do is 30 seconds per 1 vegetable and your meal is ready. Chop, spiralize, store, and relax. See how it’s done here.

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                Conclusion

                Meal prepping is ideal for people with tight schedules who still want to eat healthy foods. The practice is based on preparing healthy meals to eat throughout the week which is equally good for your health and budget at the same time. With different methods from this article, you’ll get to eat delicious and healthy foods without spending too much time in the kitchen.

                References

                https://www.consumerhealthdigest.com/general-health/drinking-water-before-meal-makes-you-fitter.html

                https://www.glozine.com/lifestyle/health/two-meals-daily-treats-type-2-diabetes.html

                https://www.thebeautyinsiders.com/meals-that-flatten-your-belly.html

                Featured photo credit: Google.com via google.com

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                Katleen Brown

                Katleen is a health and beauty advisor.

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                Last Updated on July 10, 2020

                How to Take Control of Your Life with Better Boundaries

                How to Take Control of Your Life with Better Boundaries

                We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                So, how to take control of your life and stop being pushed around?

                Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                What Boundaries Are (And What They’re Not)

                Boundaries are limits

                —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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                Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                How to Establish Boundaries and Take Control of Your Life

                Here are some ways that you can establish boundaries and take control of your life.

                1. Self-Awareness Comes First

                Before you can establish boundaries with others, you first need to understand what your needs are.

                You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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                You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                • Where do you need to establish better boundaries?
                • When do you feel disrespected?
                • When do you feel violated, frustrated, or angered by the behavior of others?
                • In what situations do you feel you are being mistreated or taken advantage of?
                • When do you want to be alone?
                • How much space do you need?

                You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                2. Clear Communication Is Essential

                Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                3. Be Specific but Don’t Blame

                Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                Sample language:

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                • “You may not…yell or raise your voice to me…”
                • “I need…to be treated with respect…”
                • “It’s not okay when…you take things from my desk without asking…”
                • “I won’t…do your work…cover for you anymore…”
                • “It’s not acceptable when…you ridicule or insult me…”
                • “I am uncomfortable when…you use offensive language”
                • “I will no longer be able to…lend you money…”

                Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                4. Consequences Are Often Necessary

                Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                Follow through. People won’t respect your boundaries if you don’t enforce them.

                Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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                Final Thoughts

                Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                They will simply become a natural extension of your self-respect.

                Featured photo credit: Thomas Kelley via unsplash.com

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