In Nutrition

I’m at the store and inevitably, my list is not. There I said it. Truly, this is one of those things like running out of dog food or diapers that amazes me. How can that happen? I ask myself. You know you’re going to need to buy the items to make that recipe, and you know that when you head out in the car you’re going to be close to the store. 

You get the picture.

So, as much as I recommend four steps to success in prepping for a week of eating well, I end up often missing the “list” when I’m actually at the store!
shopping listHere’s how I cope. I’ve got a system I share with  my Cafe members and with the new Flipping Fit U (fat loss after 50) Program I’m rolling out next month. I batch each of these. Trying to do it all in one day would just take far too long and really be a “downer” wasting a lot of time! Instead I plan the recipes I want to use, which is the least time consuming. That happens in the course of a week and I’ll just lay them aside or compile them on my computer.

Making the list of ingredients I need to purchase happens as I’m doing that too and it’s simplest done that way! Shopping takes the most time. I’m 25 minutes from the store so it’s a “trip” to do that. The prep takes the longest but it’s 2 hours at most and it’s not standing over a hot stove, in between I’m doing something else while things cook usually and then just cleaning up after I’ve stored them away. I can cook 2-3 meals in 30 minutes prep time and be set for the week.

  1. Plan the recipes
  2. Make the list of ingredients
  3. Shop
  4. Prep for the week

Here’s my simple list-less-at-the-store secret:

I choose the proteins I want to use.

I choose a set of veggies that will pair well with the proteins, and the spices I want to use. You need to have an idea if you’re going to go Mexican, Asian, Italian, etc to choose the veggies well. Then I decide if I’m going soup (comfort food I use often in winter) or roasting or grilling appeals to me more.

I make sure I’ve got brown rice, quinoa, beans, and sweet potatoes on hand for good carbs.

If I’m in doubt about having coconut oil, olive oil, or avocados on hand, I’ll pick that up so there’s no doubt every meal has 1-2 servings of healthy fats.

From this super simple system, I never get home and feel like, there’s nothing to eat, or that I’m having the same thing over and over again (a big obstacle if you want to thrive and/or lose weight).

For women who exercise and aren’t seeing progress, flexing a little muscle in the kitchen is a big boost for their progress. Enough food, enough protein, and an absence of the foods that cause inflammation, bloating and fatigue make all the difference.

Sharm el Sheikh, Egypt, spices on market

My favorite ways to “spice” things up are below. Several of these ingredients help with hormone balance. I go heavier on those than some other combinations you might see. 

Mexican Spice

  • 2 tsp Garlic powder (or add fresh garlic as you cook)
  • 2 tsp Cilantro
  • 1 tsp Sea Salt (or Himalyan)
  • 3 tsp Cumin
  • 2 tsp Chili Powder
  • 1 tsp Oregano
  • 4 tsp Paprika
  • 1 tsp red pepper flakes
  • 2 tsp onion powder (or add fresh onion as you cook)
  • pinch of cinnamon
  • pinch of black pepper

Makes enough to prep 2 meals, or season 2 pounds of ground meat.

Asian Spice

  • ¼ onion powder
  • ¼ cup garlic powder
  • ¼ cup ground black pepper
  • 2 T ground ginger
  • 2 T red pepper flakes

Makes a cup to store and use with stir-fry or add to soups.

(If you prefer to cook with fresh items like onion, garlic, and ginger you may skip this dry mix and use fresh onion and garlic to taste, and fresh grated ginger. Then simply add salt, pepper, and red pepper to taste)

Italian Spice

  • 3 tsp dried oregano
  • 2 tsp dried marjoram
  • 2 tsp dried thyme
  • 1 tsp dried basil
  • 1 tsp dried rosemary
  • 1 tsp dried sage

Makes enough to prep two meals. Add to roasted veggies, chicken, or oil and vinegar for simple salad dressing.

Greek Spice

  • 2 tsp salt
  • 2 tsp garlic powder
  • 2 tsp dried basil
  • 2 tsp dried Greek orgegano
  • 1 tsp cinnamon
  • 1 tsp black pepper
  • 1 tsp dried parsley
  • 1 tsp dried rosemary
  • 1 tsp dried dill weed
  • 1 tsp dried marjoram
  • ½ tsp thyme
  • ½ tsp nutmeg

Makes enough for about 8 servings. Use with roasted meat and veggies. Add to oil and vinegar for salad dressing.


Do you have 20 or more pounds to lose?

Done with diets, counting calories, and points?

Ready to move with meaning and have more energy?

Are you looking for the exercise, nutrition, and mindset all in one place?

If you said yes to those questions and you’re ready to stop excuses why you can’t and invest* in yourself, send me a message. Let’s see if you’re right for the special beta group of Flipping 50 Fit U.

*Yes, invest. I only work with women who are ready to invest in themselves with time, money, and energy. If you defend your limitations, you get to keep them.


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