Lifestyle Management & Nutrition

Pre-cook your protein.

Another great way to save time in the kitchen is to pre-cook yoru protein for the week. A BBQ grill is great for this, as you can prepare a big batch of chicken breasts, turkey sausage, burgers, etc. on the day you go grocery shopping (perhaps while your chopping veggies) and refrigerate them until you need them. You can then simply heat them in a pan or in the microwave in a snap whenever you're in need of a quick meal or even to sit down for a meal with the family!

Vegetarian? You may also use alternative protein sources such as dairy products (Greek yogurts, plain yogurt, low-fat cheeses, skim milk, etc.), soy products (tofu, tempeh, soy burgers, soy jerky, soy sausage, soy bacon, seitan, etc.), or supplemental protein (whey, casein, or milk protein blends).

Add egg whites in with your whole eggs.

Eggs are a morning staple for most individuals, but others avoid them because they take more time to prepare in the morning. Rather than messing around with egg separation every morning, simply pick up a few egg white cartons and one dozen omega-3 eggs. Now omelette or scramble preparation is easy! Pour your egg whites into a pan, crack one whole egg and add it in. Grab a few handfuls of veggies from your pre-cut baggies and toss them in too.

Enjoy your quick and nutritious breakfast and stay full until your next meal!

Next time...a chat about protein preparation tips!

One question that commonly comes up when working with my clients is: "Where do you find the time to cook all that food?"

Well, I know you have a job, commitments, and responsibilities. I know you feel that you barely have any time for yourself as it is and the last thing you probably want to do with your 1 free hour every day is to cook meals.

The fact of the matter is that of all the daily commitments you make each day, perhaps the most important is the one you make to yourself - the commitment to exercise, supplementation, and eating right. I can't teach you this commitment, but I can certainly help you to utilize the tools to get you moving in the right direction.

To help you with this, here are a few tips to minimize the time spent cooking each day. Once you've made the decision to respect yourself and your time enough to take care of your body, these speedy food-prep ideas will be simple to put into action.

CHOP VEGGIES ONLY TWICE PER WEEK

One of my recommendations to everyone is to include veggies with each meal/snack. I'm not talking about 2 baby carrots here (although this may be a great place to start if you don't currently eat many veggies). I'm talking about a cup or two of veggies (or their equivalent - ex. Complete Greens). It's important to make this a priority in your daily intake as vegetables (and fruits) provide an alkaline load to the blood. Since both proteins and grains present acid loads to the blood, it's important to balance these acids with alkaline-rich vegetables and fruits. Too much acid and not enough alkalinity means the loss of bone strength and muscle mass. Veggies also contain a high water content, which will help to keep you more full throughout the day, as well as help with keeping you hydrated.

Now, it's likely best to chop your veggies soon before eating them. They retain the most nutrients that way. However, if you're pressed for time and find that you simply don't get enough veggies this way, don't keep skipping those veggies. Your next best strategy is to chop up half of your weekly veggie purchase as soon as you get home from the grocery store, and chop the rest when you're done eating the first half, three to four days later.

In order to accomplish this goal, buy some big Ziploc Freezer Baggies adn separate your veggies by type. Cut beggies only twice per week: Once on the day you shop and another time mid-week. By doing this one thing, you'll cut down your food prep time significantly. And you'll increase your veggie intake! Each time you want a salad, a veggie omelette, or a stir-fry, either right away of for later at work, a wide variety of pre-cut veggies is just a baggie away.

And remember, this isn't just for veggies. Fruits work the same way - pineapple, mango, peaches, nectarines, oranges, and strawberries all can be pre-cut. Another alternative is to choose frozen fruits and veggies. Some veggie strategies are better than others, but regardless of which strategy you choose, make sure to get those 5-10 cups per day!