Weekly Meal Prepping Has Become An Instagram Movement. Here's A Beginner's Guide To Changing the Way You Eat For the Better!

PREP TIME: 1.5 - 2 HOURS

I am a self-confessed meal "prepper".  When it comes to eating healthy, meal prepping is one of the easiest things you can do to set yourself up for success. 

“Commit to the idea of living healthy.”

I started meal prepping over a year ago.  Trying to manage a demanding career, staying fit and making time for my loved ones left me falling short in the nutrition department.   I was either under/over eating or reaching for not-so-healthy food options like take-out.  To help get a handle on my busy life and supercharge my way to eating healthy, I started prepping my meals ahead of time.  

Twelve months ago, meal prepping wasn't mainstream.  Today, it's a craze that is sweeping the nation.  If you take to Instagram (search #MEALPREP) you'll find the handiwork of  millions of foodie queens who spend their Sundays prepping meals for the week ahead. 

To help get you started, I've broken down 5 meal prep basics and included links to a few of my favourite Brit Beet recipes. All it takes is a few hours in the beginning of the week, and you're set to make your move to clean, healthy eating. 

“Buy Proper Supplies > Research > Create Menus > Shop > Prepare & Package > Enjoy!”

1. Stock up on quality food containers.  

Try to stick with glass, BPA-free containers.  

 

2. EDUCATE YOURSELF ON THE PRINCIPLES OF EATING CLEAN & HEALTHY

Eating clean and healthy isn't about succumbing to the most recent diet fad(s) or counting calories.  But rather, a lifestyle measure designed to properly nourish your mind, body and soul.  

“Meal prepping helps you to better understand what you are consuming. Consequently, you start eating less junk and more nutrient-rich foods.”

I am extremely fortunate (and forever grateful) to have the Brit Beet in my life - as my friend, mentor and nutritionist.  She's taught me a tremendous amount about food, and my relationship with it. 

Some simple rules that I follow - passed down from the Brit Beet: 

• Stick to unprocessed, unrefined, whole foods most of the time
• NEVER skip breakfast, and - 
• Understand / calculate your daily macronutrient ratio / requirement

There are three major macronutrients that the human body needs in oder to function properly: protein, carbohydrates, and fats. 

I'm quite active and workout 5-6 days a week.  For the longest time, I was under eating (unbeknownst to me) and - more importantly - not consuming the right amount of protein, carbohydrates and (healthy) fats.   My ability to get lean and toned was greatly inhibited, consequently. 

Your path to optimal health and wellness is greatly affected to a large extent by the quality, quantity, timing, and ratio of macronutrients consumed on a daily basis.  So take the time to better understand what your body needs.... and if you need some help doing so, contact the Brit Beet to book a consult.  

3. MAP OUT YOUR WEEKLY EATS & DESIGNATE A MEAL PREP DAY(S) 

Know your numbers.  Commit. 

Every Sunday and Wednesday evening, I prep my lunches, dinners and snacks for the week (breakfast is prepared fresh / daily).  Depending on your schedule, the number of meals you prep and day of the week that you prepare them on will vary.  Just try to keep to the same same schedule every week as it'll help build good habits and a lifelong routine.

Once you figure out how many weekly meals you need, you'll need to find some healthy recipes to make.  Don't forget to chose recipes that will help you reach your goals.   

“Meal prepping is the time to research what the ideal foods are for your lifestyle goals. Loosing weight and getting rid of unwanted fat are common motivators for many; however, devoting yourself to eating clean and healthy is the best long-term goal to strive for.”

Here are some of my favourite Brit Beet must-haves / weekly go-to recipes: 

Buckwheat Breakfast Parfait

Maple Pecan Granola

Luscious Lemony Hummus

The Green Goddess

Quinoa + Kale Supersalad

4.  WRITE DOWN YOUR GROCERY LIST - PICK A DAY TO SHOP 

This may seem obvious but meal prep using the remnants in your fridge is a recipe for failure. Make a list of everything you need to make your numbers.   Not only will it make shopping and prepping more efficient, but it will also help you save money.

“To start, focus on simple, balanced, healthy meals. The more complicated recipes you choose, the less inclined you will be to stick with it. ”

Here are the basic building blocks of my grocery list and practically every meal I prepare: 

1. Start with a leafy base: kale, spinach, collard greens, micro-greens, etc. 
2. Add protein: chicken, fish (salmon, trout, mackarel), quinoa, chickpeas / beans / lentils
3. Add some crunch: walnuts, almonds, sunflower seeds, pumpkin seeds
4. Don't forget the veggies: sweet potato, asparagus, broccoli, cauliflower, brussell sprouts
5. And additional super healthy fats: nuts, avocado, olive oil, coconut oil
6. Finally, spice things up with a little flavour: lemon, mixed herbs (basil, parsley, coriander), ginger, garlic, spices

For additional carb options, I usually reach for oats, brown rice, or wild rice. 

5. GET COOKING (AND PACKING!) 

Once you're organized with recipes and ingredients on hand, meal prep is a breeze.  I'm an early riser so I hit the kitchen first thing Sunday morning and spend  ~2 hours cooking and packaging my food.  

“Meal prepping is amazing for anyone looking to lose weight, reset bad eating habits or just eat really well on a busy schedule. ”

Helpful tips > 

> Meal prepping everything on Sunday (one day a week) can be overwhelming.  I split my meal prep into 2 days a week (Sunday & Wednesday) as it keeps my meals interesting and allows me to enjoy the freshest ingredients possible.  It also cuts down on my session length.  Find the day(s) that work for you.  

> For breakfast, an egg white veggie omelette and steel-cut oatmeal (+ flax or chia seed) is always on the menu.  The one drawback to oatmeal is its prep time, so I've taken to making "over night" oatmeal.  I combine all the ingredients in a pot (+ a dash of cinnamon), bring to boil for 2 minutes and then let sit (covered) overnight on the stove top.  In the morning, you'll wake up to the most delicious, creamy oatmeal ever.  I fill my mason jars for the week and I'm ready to go! 

> Don't forget to pack healthy snacks, too.  It'll help reduce the urge to grab a bag of  chips or any other junk throughout the day. My favourite snack items include: protein pancakes (made with Vegan protein powder), kefir + granola, mixed nuts + seeds, chia pudding + berries, 1/2 avocado + lemon, veggies + hummus, and Old Fashioned Oat Bars.

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Blueberry Protein Pancakes

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Organic Kefir - Plain

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Chia Pudding + Pomegranate & Blueberries

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Veggies + Hummus Cups

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Enjoy. Experiment. Explore.  Get inspired.  

Meal prepping is for everyone - from time starved professionals to busy moms, to people who are looking for a sustainable way to eat healthier.  

“Eating clean and healthy doesn’t mean you can’t indulge every once and awhile. Make one day a week a cheat day. You deserve it!”

xx, Sue

Are Carbonated Drinks Putting Us At Risk For Osteoporosis?

With summer on the horizon and the fizz of a Perrier or Cola just a sunbeam away, I decided to take a closer look at the popular theory that carbonated drinks are associated with lower bone mineral density (BMD).This is what I uncapped! 

Research out of Tufts University involving 1413 women and 1125 men participants {1} concluded that regular intake of cola (think Pepsi, Coke etc, three or more a week over 5 years) resulted in a 4% lower bone mineral density (BMD) reading in the hip, even though researchers controlled for calcium a vitamin D intake. Of course we know that bone mass density (BMD) is strongly linked with fracture risk and puts us at risk for osteoporosis.

Why? Colas contain phosphoric acid, which needs to be broken down in the body by calcium (and magnesium).  If calcium (and magnesium) are not available in the blood, then the body has to leach calcium from our bones.

#Bad news for our bones. 

The study also suggested that people drinking colas were less likely to be drinking healthier beverages that provide calcium, such as almond, cow's and goat's milk which makes good sense.

Good News - the study found no connection between lower bone mass density and non-colas drinks since they don't contain phosphoric acid. In fact, according to the study's lead author, Katherine Tucker, PH.D., an added bonus is that carbonated drinks might actually benefit your bones as they sometimes contain calcium and magnesium. 

Take away: If you want to protect your bone and your are a regular cola drinker, it's time to quit the habit in favour of a non-cola carbonated drink.  

And for all you Perrier/Pellegrino sipping, carbonated water-loving devotees, this is sparkling news indeed. Feel free to drink up! Your bones will still be happy. :)

 {1} https://www.gwern.net/docs/nootropics/2006-tucker.pdf

Wireless Overload Part 2 - 10 EASY Steps To Reduce Cellphone Radiation And Increased Cancer Risk For Your Kids

In Part I, I outlined some of the immediate and real dangers of cell phone radiation for our kids.  It's imperative that we don't wait for our government to protect them, we need to take action. So what can WE do to reduce cellphone radiation for our kids TODAY?

Here’s 10 EASY steps: 

1. Ask them to make cell phone calls for emergencies only and TEXT instead of talk.
2. If they have to make a call, make it quick! 
3. Make sure they use the speaker-phone feature whenever possible.
4. When talking, ensure they keep switching the phone from one side of the head to the other to minimize local exposure.
5. During school hours, tell them to put their cell phones on Airplane Mode.
6. Look into changing their cell phone plan - restricting the amount of data and talk time they have access to per month.
7. Ensure they put their phones on Airplane Mode when they go to sleep at night or alternatively move their phone at least 6 feet away from their body (or even better still, keep their phone downstairs overnight).
8. Ensure that they keep the phone away from their body as much as possible (not in their pockets or bras), by placing in their backpacks or handbags.
9. Investigate installing a land-line/corded phone in your child’s bedroom – most of the talking goes on there, right! This could have a significant impact alone, drastically reducing radiation exposure. 
10. And perhaps, the best advice I can give you is to hold off giving your child his/her first cell phone for as long as possible.

I know how kids are with their cell phones – I have two of my own, who fought with me about this stuff. My youngest son was the LAST person to have a cell phone in his class and he was not happy. But I was, knowing I was protecting his long-term health. Now he knows why he needs to put his cell phone on airplane mode when he goes to sleep (or leave it to the other side of the room) and when he goes into school in the morning.

By making your children aware of the potential dangers of cell phone radiation, you are giving them the tools to make more informed decisions, that could have HUGE health impacts later on in life. 

If you want to educate yourself further, please go to: http://ehtrust.org/key-issues/cell-phoneswireless/cell-phones

Wireless Overload (Part 1): Are We ‘CELL-ing’ Out Our Kids?

It was September 2009, and I was attending a classical concert in the hip skiing town of Jackson Hole, Wyoming.  A well-dressed woman sat down next to me and turned to pay me a compliment on my dress (Diane Von Furstenburg knock-off!). I thanked her warmly and without missing a beat, she asked if I had kids. “Yes”, I told her. Her next question was unexpected, “Do they have cell phones?”

Dr Devra Davis 

And that’s how I met the Dr. Devra Davis, an award-winning, internationally renowned scientist who heads up the Environmental Health Trust (http://ehtrust.org) - the only nonprofit in the world that both carries out high-level critical research on controllable environmental health hazards and works directly with local communities, teachers, parents and students as well as policy makers to understand and mitigate these hazards through research, education and advocacy.

That’s right – she is plugged in!

Her book, Disconnect (selected by TIME in 2010 as a 'must read') provides shocking detail about cell phone radiation. In her own words, “this is the most important and unrecognized public health issue of our time.  If we act, we could avert a global catastrophe.”

Dr Davis said those words over a decade ago.

If you haven’t already heard, there is increased concern globally about exposure to cell phone radiation, especially when it comes to kids.  According to the American Academy of Pediatrics (AAP), “children are disproportionately impacted by all environmental exposures, including cell phone radiation.”

Let me explain:

Prior to 2003, studies of cancer risk and cell phone use produced conflicting results. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) assured the public that scientists had found no harmful health effects from exposure to cell phone emissions. This was despite the fact that they did no pre-market safety testing nor did they perform research to determine a safe level of Wireless Radiation.

However, most concerning of all, was that these studies were based on exposure of adults, not children - adults who had used cell phones for just 3 years, not long enough to develop any types of cancer. 

Does it matter that radiation exposure studies were based on adults, not children?

IT MATTERS … According to research compiled by EHTrust.org:]

• Childrens’ systems are still developing, so even small insults can result in large impacts later in life.
• Equally important, their smaller stature, thinner skulls and unique body makeup result in radiofrequency radiation penetrating their brains and bodies more deeply than large adults.
•  

Children have thinner skulls which allow for deeper penetration of radio frequency radiation than adults

So what can this mean for your kid(s) if they use a cell phone?

Research is on-going, but in 2007 Dr. Lennart Hardell, a distinguished Oncologist and his research team at Orebro University in Sweden showed that children who start using a mobile phone as teenagers (which unfortunately, we know is late for getting a first cell phone) were at risk of developing 4 to 8 times more brain cancers on the side of their head where they held the phone, than those who began to use phones later in life. (1)(2)

I know … that’s a frightening statistic.

Worse still, this research only looked at teenagers - not at younger children using cell phones from an earlier age, which sadly is the reality these days.

With this concerning research, are government bodies doing anything to protect our children?

The ehtrust.org website states that:

• Berkeley California has passed an Ordinance informing people about the radiation emissions from their phones.
• Over 20 countries have precautionary policies in place.
• Russia, the UK, Canada, and many other countries discourage the use of cell phones by children.
• France and Belgium have actually banned the sale of phones to children.
• Believe it or not, Toronto, Canada also limits Wi-Fi in public parks.

Next time, MORE on the dangers of cell phones and what YOU can do to help reduce cellphone radiation for your kids.

References

(1)         http://www.radiationresearch.org/pdfs/royal_society_hardell.pdf

(2)         http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2569116/

Whipped Cacao Coconut Butter

PREP TIME: 20 MINUTES   BLEND TIME: 5 MINUTES   MAKES just under 2 cups

Guest Post by Graydon Moffat, Founder of Graydon Clinical Luxury Skin Care

Slather this cacao coconut butter on indiscriminately! It won't behave like a regular lotion or moisturizer; it's an oil so it'll melt into your skin. It also makes a great shaving cream.

It’s stable at room temperature, and because of cacao butter's high level of antioxidants and coconut oil's natural antimicrobial properties, it'll last you a good while without turning rancid.

INGREDIENTS

100g cacao butter
100g coconut oil
25g MCT
25g camelina oil 

Optional: ¼ tsp of some sweet orange or peppermint essential oil, raw vaniila and/or cocoa powder.

PREPARATION

1. Measure out your ingredients into a small, heatproof bowl.
2. Place it over a pan of simmering water or a slow cooker and gently stir until it's completely melted. Your house should smell amazing at this point.
3. Once it's melted, transfer to a small, deep metallic bowl and carefully place it in the fridge (or freezer, if you're impatient like me) and allow to set. It Should take about 20 minutes.  
4. Once it's semi solid, going to town with a handheld mixer. It won't take long at all to whip the body butter from a solid chunk of yellowish fat into a gorgeous, ivory cloud.
5. Finally, just transfer everything to your jar(s). It does smell like chocolate so try not to eat it!

What's All The Fuss About Bone Broth?

As the current media darling of youthful skin, you may have heard of of bone broth, with its legendary benefits; digestive health and immunity-boosting, joint support and weight loss, to name a few. 

According to Dr Kerryann Petrucci, New York Times best-selling author of 'The Bone Broth Diet', "When you eat bone broth, you’re really eating cooked collagen. This is a powerful way to restore collagen in your skin and make those wrinkles disappear. Sure, you could find a lot of products with "collagen" on the label, but dietary collagen is more potent — it mainlines collagen to your cells. Additionally, the gelatin derived from the collagen you get in bone broth heals your digestive tract which is a surefire way to prevent inflammation and aging skin."  

When I first came across this proclamation, it sounded incredibly promising however I still wanted to dig a little deeper. Since there are, as yet,  no scientific studies behind the nutritional wonders of bone broth, I turned to Sally Fallon of the Weston A Price Foundation, (author of the best selling cookbook, Nourishing Traditions) and Kaayla T. Daniels, PhD, CCN, co-authors of Nourishing Broths, a book touted as “an indispensable guide to the immense health benefits of bone broth.”

In their book, Fallon and Daniels attribute bone broth, replete with its collagen, marrow, bone and cartilage as, “the right stuff” for rebuilding and rejuvenating the body containing as it does, the key components of vitamins, minerals along with the amino acids glycine, proline and glutamine. They maintain that based on the principle, -‘like feeds like’-, “broth can ensure that our bones have strength and flexibility, our joints are cushioned and resilient and our skin a youthful plumpness.”

So I took a deeper dive into these key components to see what all the fuss was about:

COLLAGEN
Did you know that collagen is the most abundant protein in our bodies?

It’s literally the ‘glue’ that keeps our body together. It’s how our skin gets its strength, elasticity and youthful firmness. As we age, we naturally produce less collagen, which is why we start to struggle with sagging, wrinkled skin and creaky, stiff joints.

According to Fallon and Daniels, when we cook up a batch of bone broth with animal bones, we are literally breaking down collagen into gelatin - you know, that wiggly jelly-like substance at the bottom of the roast chicken, when its’ been refrigerated that is so unappetizing!. However, it is this very same gelatin that contains all the amino acids (proteins) that makes it so beneficial for our bodies.

In addition to more youthful and firmer skin, they assert that this high amount of collagen supports:

• Heart health through strong and supple arteries
• Healthy corneas
• Improved digestion through gut healing
• Greater immunity

Hey, needless to say, I was already sold on the collagen benefits but I kept digging into the other “right stuff”…  marrow, bone and cartilage.

MARROW
Marrow, that creamy material found in the centre of bone, say Fallon and Daniels “is what we require, for healing and rejuvenation. It is the seedbed of blood and stem cells and is prized by native cultures all over the world as a sacred, energizing and regenerative food.” In Nourishing Broth, they cite evolutionary anthropologies Professor Leslie Aiello of University College London who states, “bone marrow is highly nutritious and contains many important elements for brain growth and development.” What we do know is that bone marrow is an essential part of the immune system, and that it contains a multitude of cells necessary for immune function and bone growth.

BONE
Bone broth, says Fallon and Daniels, “contains a variety of the bioavailable minerals which are easily assimilated and present in the appropriate ratios for bone building. Despite broth’s low calcium content, when it is combined with the high collagen content, this provides a cross-link important for whole bone strength and fracture resistance.”

It is important to stress that when we cook bone broth at home, we start by adding in two tablespoons of apple cider vinegar to the cooking water. We do this to help dissolve the bones, making the minerals more bioavailable. Remember, the amount of minerals in each batch of bone broth will vary depending on the animal bones we are using, where the animals were raised, the length of cooking time and the amount of bones used for one batch etc.  It's NOT an exact science.  

CARTILAGE
Cartilage, often described as gristle, has many vital roles – shock absorber, friction reducer and most importantly a framework for our bones. It derives its nutrients from synovial fluid and water, the latter being the chief component of cartilage (65-85%). Thus cartilage health is highly dependent on adequate water intake and exercise. According to Fallon and Daniels, "Once it is undernourished, cartilage that was once resilient and plump becomes worn down, dried out, cracked, stiff and inflamed. Then the bones that the cartilage was designed to protect start rubbing each other the wrong way, causing bone spurs, hardening, inflammation and pain. Drinking bone broth, which of course includes water, plus amino acids, collagen and other components, gives our bodies what it needs to manufacture healthy cartilage." They go on to say, "that providing the right constituents of cartilage – glycine, proline, glutamine, proteoglycans and other nutrients found in cartilage molecules, it makes it easier to prevent cartilage damage to begin with.”

So having looked at the “right stuff" in bone broth and the science behind its nutritious benefits, I decided to give it a go for myself. 

I started simmering up large batches of bone broth, using various concoctions of organic chicken bones or grass fed beef bones and an assortment of organic vegetables.

And this is what I can tell you from my own personal observations over three months:

• I have never grown my nails this long or hard.
• Hair strands are NOT all over my coat when I go to put it on
• I’ve not had a cold or been sick in any way.
• My digestion and elimination is in tune (if you know what I mean!)
• I’m pushing hard in my exercises without the same amount of stiffness in my joints.
• I've notching my belt tighter (could be the weight bearing exercises too)
• And the other day I was given a big compliment on the glowing state of my skin!

Scientific studies or not, I get what the fuss is all about. Now excuse me, it’s time for my cup of bone broth.