Here’s the deal. Someone has to do the task of meal preparation and if that someone is you, you might as well refine your approach to suit your needs and have fun along the way.

By investing some time in setting up your menu planning system, you can experience the freedom, empowerment, peace of mind and healthfulness inherent in the art of menu planning. With patience and organization, you will quickly reap the rewards of preparing your meals ahead of time. I promise.

Steps to effective menu planning

Develop a grocery list template.

Create a list of every item you have bought or may buy at a grocery store.

Type the list into the computer and divide by category or according to Belmont’s store layout. Be patient. It takes awhile but the list will serve you for a lifetime.

Print out a copy for  every week of the year and feature this weeks copy prominently for the whole family to access on the fridge or cabinet door.

Keep a highlighter nearby so each family member can mark which items they may want during the next weekly shop. Now everyone plays a role in getting their needs met. This process empowers everyone and minimizes complaints.

Consider the calendar.

Capture some moments during the weekend perhaps to reflect on your schedule for the week. I prefer Sunday mornings to prepare for the week ahead as I find the quiet conducive to planning.  Ask yourself:

• Are there nights where you will not be eating at home? A party? Dinner out?
• Are there events which may impact the timing or quality of the meal such as sports games, movie, longer day at work, birthday celebrations, holidays?
• What about next week? Will it be unusually busy and would having a freezer filled with extras ease the pace of next week?

Consult with family members regarding schedules and commitments. Take this information into account and adjust accordingly.

Seasonality plays a role in accessibility to produce and cooking methods such as grilling as well as temperature of foods-warm soups in the winter or crisp salads in summer. Factor in the seasons.

Plan the week.

One option is to dedicate a day to a type of cuisine-Monday is Asian, Tuesday is American, Wednesday is Prince Spaghetti Day. Or Monday is Soup & Sandwich, Tuesday is Casseroles etc. You get the idea. The goals here are to reduce the overwhelming task of making 3 meals a day and to create some structure to ease decision making and preparation. Perhaps one day is Chef’s Choice or Kids night to cook. This approach applies to breakfast too and may make mornings run smoothly by assigning Monday as Smoothie morning and Saturday as Pancake morning. Be playful and responsive to your family’s unique needs.

Select your recipes for the week.

What is in the fridge and pantry? Now is a perfect time to quickly wipe down the shelves and ready the fridge for the new delivery of fresh foods when the shelves are at their emptiest. Also you want to use foods that are about to spoil so knowing what you have already should shape your recipe choices.

Which foods are in season?

Is there room to splurge in the budget or is it best to avoid extravagance?

Which promotions are taking place at your favorite grocery store?

What coupons are available which might influence shopping choices?

Are there any health issues that need addressing such as allergies (raw local honey) or upset stomachs (ginger) for instance?

Foods closest to the source should form the foundation of your meals. Whole grains such as quinoa instead of pasta for example or sweet potatoes instead of potato chips. Incorporate color and variety to ensure health and vitality. Food is designed to provide us with the energy and restoration our bodies need to live our life’s purpose. Keep this insight in mind when deciding what to serve.

Consider embracing one cookbook for the week. The beauty here is that you become so intimately aware of the cookbook author’s style, preferences, go to ingredients and more after a week’s immersion. This familiarity becomes playfully efficient as you begin to anticipate the next step in food preparation.

Pick 2 new recipes and then cushion the rest of the nights with reliable and comfortable recipes that are easy to make, nourishing and loved by all. By challenging yourself to try new recipes, you build your recipe resources and maintain creativity in the kitchen.

Select old time favs for the days when your time is tight. Schedule a new recipe on a day when you feel fewer time constraints.

Record the recipes and cookbook and page number if applicable in your calendar so you know what is being served each day. You may choose to post this weekly menu if you are frequently hounded with “what’s for dinner?” questions. Review the menu each morning in case you need to defrost something, soak grains, get crock pot going etc.

Write notes, comments, feedback etc. in the margins of your cookbooks. Cookbooks are living, breathing documents means to serve your life so do not be afraid to make them your own. You will quickly build a refreshing library of new favorites. If you and those you feed do not like a particular recipe, either make notes to adjust seasonings for example or mark as I do: “Do Not Repeat.” I arrogantly conclude there are more than enough recipes out there for me to explore or create so unless I love the concept of the recipe or my skills were really off when I prepared the meal, I just conclude that that recipe is not worthy of my time going forward. Be discriminating!

Highlight the needed ingredients on your printed grocery list.

Bring list and coupons.

Shopping

Pick a specific day for grocery shopping without distraction. (Of course something may come up that requires a shift to another day.) Buy a cup of tea in prepared foods, select a bouquet of delicious flowers and settle into a relaxing, strategic shop. Set the stage for a nourishing ritual. Impulsive buys will be a thing of the past as you commit to your well developed plan for the week. Keep junk off your grocery list and in doing so, you are more like to keep it out of your cart.

We want to be healthy. We know the connection between what we eat and how we feel yet we cram shopping for food into a crack in our schedules rather than make it the priority it deserves to be. Lean into the art of meal planning and create the space to care for yourself and family in this way.

Be present and undistracted while still delighting in the senses of a well stocked, thoughtfully designed grocery store.

Coming Home

Empty your reusable cloth bags and marvel at the abundant bounty on your counters.

Express gratitude.

Place items where they belong, starting with frozen and refrigerated items.

Enlist help. No need for the martyr bit. That role is so overdone anyway.

If time allows, wash and chop vegetables to ease meal prep.

I know it is tempting to disregard some if not all of this information on menu planning. Perhaps you have a system that works even if you would not refer to it as a system. If so, bravo! Do pause though and consider if any one suggestion might streamline the process more for you.  If not, forge ahead as before.

Or maybe you are far too overwhelmed by the demands of meal prep and want to hide in the comfort of the familiar, exasperating chaos of meal time. If so, first  breathe, envision yourself calming preparing and enjoying a family meal and then commit to doing nothing but creating your family’s shopping list over time. This act alone will dramatically shift the way you approach food preparation.

Being deliberate in how you feed yourself and your family makes all the difference in our nourishment.

Some meals will be hurriedly prepared. Some nights will be take-out. That’s life. With time though, those nights are the exception, not the norm. We seek progress not perfection. The objective is building 
systems and skills that enhance your life, promote harmony and minimize dis-ease. My wish for you is to have enough structure to set you free and enough flexibility to allow for you to be engaged in life’s delights.

bnourished.

Katie McDonald, Belmont’s nutritional consultant, is a certified holistic health coach and raw food chef and instructor. Well versed in a variety of wellness practices, she helps clients step into their lives, into their kitchens and into their dreams for exceptional vitality. Katie sees clients and teaches holistic wellness at www.allthatmatters.com in Wakefield, RI. Go to www.bnourished.com for more details.

It’s simple, when we are unfortunately hit with a cold or the flu we want nothing more than to regain our health and promise to take better care of ourselves until yet again we get caught up in rush of everyday life. BUT WE DON’T TAKE THE TIME TO GET BETTER!

This winter has been very mild and as the spring approaches you may have noticed many around you are getting sick! We must strive to make a commitment to yourself one that will benefit you today, tomorrow and for the rest of your life. While I can give you a few dozen great health tips, I want to focus on one that can DRAMATICALLY change your life and improve your health!

Make sure to give yourself enough sleep
every night!!!!!

Here is some food for thought or BETTER YET “FOOD FOR SLEEP”

How Much Sleep Do We Need? And How Much Sleep Are We Getting?

How much sleep we need varies between individuals but generally changes as we age. The National Sleep Foundation suggests that school-age children (5-10 years) need 10-11 hours of sleep daily, teens (10-17 years) need 8.5-9.5 hours, and adults need 7-9 hours (NSF – How much sleep do we really need?). According to data from the National Health Interview Survey, nearly 30% of adults reported an average of ≤6 hours of sleep per day in 2005-2007.3 In 2009, only 31% of high school students reported getting at least 8 hours of sleep on an average school night.4 (Centers for Disease Control and prevention)

Sleep will give you many of the best possible results, so the next time you decided to skip a few hours here and there, take a look at what you’ll be missing:

1. More Energy: That 2:30pm feeling isn’t just because of your diet. Sometimes lack of sleep is just a harmful to your productivity as what you put into your diet.
2. More Motivation:  How is it that some people can be so energetic and full of joy all day long, stay focused for hours on end and still look and act like they just came from vacation, consistent sleep may have something to do with it. (TIP, no it’s not that 5-hour energy the just dumped down their throat). It’s PROPER SLEEP!
3. A stronger immune system: Yes, working out is important and does lead to a better immune system over time but lack of sleep can be leaving you vulnerable to colds and flu, not the best situation.
4. More Productivity: We all want to accomplish so much on a daily basis, with improved sleep, chances are we can, and it will be with much higher efficiency.

Follow these easy to follow rules for great sleep:

1. Fall asleep and wake up at the same time during your work days, while giving yourself a little EXTRA sleep on off days.
2. Get a Majority of your sleep between the hours of 10:00pm and 6:00am.
3. Avoid being awakened by an alarm. (If you are on a consistent sleep schedule, your body will wake up on its natural schedule).
4. Sleep in a DARK/cool atmosphere
5. Take a 15-30 minute nap to rejuvenate your mind and body in the middle of the day.
6. Take a brief break daily to clear your mind by taking a short walk.

Doing these simple activities will ensure you a healthier and more productive lifestyle.

Ryan Bate is the owner of South County Adventure Boot Camp. An avid fitness enthusiast from an early age, Ryan has been involved in competitive sports and physical activity throughout his life. He has been successful in the Fitness Industry for the past 7 years and has experience helping individuals of all ages and physical fitness levels. Ryan holds a Bachelor of Science Degree in Community Health Education from Rhode Island College. He is also a NESTA certified Adventure Boot Camp instructor, and a Certified Personal trainer from the American College of Sports Medicine (ACSM) and he is CPR Certified.

As every day passes some of us go through life floating in and out of mental consciousness. You may have seen it or this may actually sound familiar to you; you get up at the same time every morning, rush out of the house, take the same boring long ride to work, listening to the same radio station on the way, get to work, put in your time, drive home, eat in front of the TV and get ready to do it all over again. EVERY SINGLE DAY! For some of you reading this, you may be in this situation feeling helpless and stuck wondering if you will ever get out of this rut, or how others in your life are not experiencing this. There is help! It can come from a simple daily thought. We all know the power our minds display, they can do it in a positive way or a negative way, and it really all depends on how you choose to use it. It’s your job to not use it negatively, but use it positively!

It starts with a DAILY MOTTO!

You want daily word(s) or phrase(s) that are going to have you JUMP out of YOUR BED in the morning with ENERGY and VITALITY!This is a phrase that is going to ignite energy in your life that you want to live by.

STEP 1:

Start by thinking how you want to live your life. What type of life do you want? How do you want to do it? (WRITE IT DOWN) Then, brainstorm people you admire; they can be authors, actors, actresses, singers, philosophers, teachers, trainers, friends..etc. What are some of the core values that have taught you or values they represent that you would like to emulate? No matter what, your motto must represent you or your goal.

STEP 2:

Once you have your personal motto, you must be reminded of it daily! Here are some examples:

• Put in on a sticky pad paper and stick it to your lamp cover, so you see it before you go to bed and for when you wake up. This motto will be with you all day.
• Set your phone calendar a reminder: write in your motto and make sure this repeats daily.
• Put it on as your computer screen saver or background to your computer desktop.
• Be sure to tell EVERYONE you know this motto. When friends, family, or co-workers have a conversation with you, chances are they will talk to you about your motto and your goals that go with that motto.

You need to do whatever possible to remind yourself of this motto. By doing this, you will be able to stay on track towards achieving your personal goals and hold yourself accountable every day.

Here are some examples of positive mottos:

• BREATHE
• NEVER SAY NEVER
• IF YOU FAIL TO PLAN, YOU PLAN TO FAIL

The possibilities are endless; there are no right and no wrong mottos. Focus on what represents you best!

Ryan Bate is the owner of South County Adventure Boot Camp. An avid fitness enthusiast from an early age, Ryan has been involved in competitive sports and physical activity throughout his life. He has been successful in the Fitness Industry for the past 7 years and has experience helping individuals of all ages and physical fitness levels. Ryan holds a Bachelor of Science Degree in Community Health Education from Rhode Island College. He is also a NESTA certified Adventure Boot Camp instructor, and a Certified Personal trainer from the American College of Sports Medicine (ACSM) and he is CPR Certified.

Dates have been and continue to be a favorite food among nomads because of their portability, staying power, taste and nutritional integrity. Bedouin tribes in the Middle East have one of the highest levels of date consumption and among the lowest rates of cancer.

Dates are said to:

• be effective in cancer protection because they are rich in plant antioxidants known as polyphenols that are effective in destroying free radicals
• be higher in potassium than bananas. Potassium enables us to maintain a healthy nervous system, recover after work outs, and balance our metabolism
• promote healthy aging (compare to refined sugar which prematurely ages us and depletes our immune systems)
• offer a  natural balance of minerals including calcium, zinc, copper, magnesium
• enhance our energy stores
• be Nature’s dried fruit since fresh dates, true to their desert origins, have only 30% water content

However there is no such thing as a cheap date. Labor intensive practices of hand pollination to ensure adequate yield and the 200 day maturity period following pollination make fresh dates more expensive than other fruits.

While there are more than 25 varieties of dates, my personal favorite at the moment is the fresh medjool date, for its accessibility (typically near the bananas), its ample size and its soft, caramel flavor. Moroccans reserved these treats for royalty only. People craving sweets but not bigger waistlines also celebrate the Medjool for its 66 calorie load.

Use fresh dates as a sweetener in varied ways:

• smoothies
• oatmeal with nuts and seeds
• trail mix
• granola
• brown rice or quinoa sprinkled with cinnamon
• remove pit and replace with a raw pecan for a pecan pie treat
• remove pit and fill with almond or cashew butter for a post-work out nosh

Cashew Cream

• 1 C  raw cashews
• 3/4 C almond, rice or hemp milk, unsweetened
• 4 Medjool dates, fresh and pitted

sprinkle cinnamon or nutmeg (optional-if desired)

Blend in a high powered blender and enjoy as a topping to berries.

Katie McDonald, Belmont’s nutritional consultant, is a certified holistic health coach and raw food chef and instructor. Well versed in a variety of wellness practices, she helps clients step into their lives, into their kitchens and into their dreams for exceptional vitality. Katie sees clients and teaches holistic wellness at www.allthatmatters.com in Wakefield, RI. Go to www.bnourished.com for more details.

Reclaim your kitchen and experiment with smoothies because:

• they provide a platform for increasing the nutrient density and vitality in our daily diets
• they are so quick to prepare that the excuses of not having time to eat well evaporates
• they are portable
• they are easy to digest since the blender has already done some of the work for you
• they retain the fiber, unlike juices where the fiber is removed
• they can serve as a carrier for additional nutritional powerhouses such as flax seed for regularity and omegas and probiotics for intestinal health.

Components of a smoothie include:

• liquid – 1 Cup
• sweetener – 2 Tablespoon
• berries – 1 Cup
• greens – 1-2 Cups
• fat (optional) – 1 Tablespoon

Smoothies are a canvas just waiting for your signature. Alter quantities to reflect your preferences and creativity.

LIQUID

Here is a great place to monitor calories if weight loss or maintenance is your goal.  Options include:

“Milk”-Unsweetened almond, hemp, coconut (not condensed in can), and hazelnut “milk” provide good nutrition, contribute to creaminess and serve as a     filling base for smoothies. I advise against soy milk as it is highly processed.     (Mentally trace the soy “milk” back to its original source, the edamame or soybean. It has come too far from its original source to be deemed “minimally processed”. Soy has also become so pervasive in processed foods that people are developing sensitivities from overexposure. Unsweetened products allow us to manage and adapt the sweetness to our tastes and body’s needs.

Milk/yogurt-Cow’s milk often causes digestive distress and creates mucus so it is not the ideal option for most. If you handle it well, then add it for the base for a heavier, creamier choice.

Coconut Water-Low in calories and high in potassium, coconut water is Nature’s Gatorade. Perfect for a post-workout option.

Tea-Chamomile tea serves as a delightful liquid base for a smoothie especially when our nerves may be a bit frayed. Green tea contributes to the antioxidant quality of the smoothie. Peppermint tea enhances our energy levels. Simply make some for the purpose of the smoothie or use whatever you may have remaining from your tea break.

Water-Always a healthy choice, especially when calorie load is considered.

SWEETENER

Dates-Any fresh date delivers sweetness and health benefits of iron, minerals and vitamins. Dates minimize the effects of aging and aid in muscle repair following a strenuous workout.

Agave(raw)-Agave is a controversial sweetener in that it is processed yet embraced by raw foodists in search of an effective and delicious liquid sweetener. It is a low-glycemic option so can be used by diabetics and sugar sensitive people. I save agave for raw desserts because I am cautious about its processing and would like to reserve its use for when no other sweetener would work nearly as well.

Maple syrup-With only 65% sucrose, maple syrup is less harmful to the body’s natural mineral balance than processed sugars.

Fruit (non-berry)-High-glycemic fruits such as pineapple, mango and orange do the job of sweetening the smoothies beautifully. They add fiber, antioxidants and of course nutrients.

Honey-I advise using raw local honey if you suffer from seasonal allergies. The honey acts like a homeopathic remedy, providing you with a minimal dose of pollen and in doing so, builds up an immune resistance.

BERRIES

Blueberries, raspberries, goji berries, strawberries, black berries all provide phytonutrients which aid in preventing numerous diseases including cancer. Fill your freezer with an assortment of organic berries when on sale because they can be pricey. It is important that you chose organic in this case since berries are exposed to high levels of chemicals and absorb the toxins readily through their fragile exteriors.

GREENS

I know……..let this concept seep in, allow the rebellion to pass and then surrender. Greens it is. In blending all ingredients to liquid, smoothies provide an opportunity to enhance your nutrition exponentially; we want to take advantage of any chance to increase our green intake for their uplifting, cleansing and alkalinizing properties. Organic baby spinach alters the flavor the least although the hue will change to green. Rotate the greens to ensure coverage of all minerals and minimize excess oxalic acid intake. (Oxalic acid is naturally occurring in spinach, beet greens and swiss chard and depletes calcium from bones and teeth. It is Nature’s reminder to include variety in our meals.) Bok choy, romaine and spinach have the least impact on flavor but try experiment with beet greens, broccoli, kale, watercress, arugula etc. Depending on the green, you may want to adjust the sweetener.

FROZEN BANANA (OR CUCUMBER!)

Peel a banana, cut into small chunks and place in a ziplock in the freezer. Take out a few pieces of frozen banana to add creaminess to the smoothie. Bananas are wonderful sources of potassium, replenishing our bodies after exertion. They do however constipate and add substantial calories so I have been replacing my banana with peeled cucumbers. I know…. Here comes the resistance but hang in there with me- creaminess without the heaviness and with the skin glow and thirst quenching qualities cucumbers deliver. See recipe below.

FAT (optional)

Smoothies are a great carrier for nutritional supplements such as ground flax seed for omegas and regularity.  If you need a smoothie to serve as a meal or you are striving to gain weight, then I would advise adding some additional form of fat into the base. Fats to consider are:

Avocado-Wonderful for the skin, avocados provide healthy fat and a rich, satisfying creaminess to the smoothie. I adore avocados eaten fresh with lime and himalayan pink salt so to use an avocado in a smoothie seems like a waste of the ecstasy of eating a avocado in its full glory. Your choice.

Coconut oil-This fat provides a tropical flavor and the mouthfeel of decadence. Coconut oil contains lauric acid which can only otherwise be found in human breast milk. The immune building components make this a great choice especially when paired with mango, pineapple etc. for an island indulgence.

Nuts/seeds-I recommend using raw almond butter or nuts and seeds themselves. Peanut butter is not a safe option for many given the legume’s proclivity to mold. Nuts that have been roasted alter the health benefits of the nut itself and risk rancidity. Pumpkin seeds, sesame seeds for calcium, walnuts for omegas and brain health……the options here are endless.

Decadent & Delicious Smoothie

Serves 2

• 1 – banana, frozen in chunks
• 1-2 T – almond or cashew butter
• 2 – fresh dates, Medjool or otherwise
• 1 C – almond “mylk”
• 1 handful – organic baby spinach
• 1/2 C – blueberries, frozen
• 1 tsp – ground flax or hemp seeds (optional)

Blend all ingredients and enjoy.

Add raw cacao powder or unsweetened baking cocoa for a chocolate flavor and higher antioxidant load.

Katie McDonald, Belmont’s nutritional consultant,  is a certified holistic health coach and raw food chef and instructor. Well versed in a variety of wellness practices, she helps clients step into their lives, into their kitchens and into their dreams for exceptional vitality. Katie sees clients and teaches holistic wellness at www.allthatmatters.com in Wakefield, RI. Go to www.bnourished.com for more details.

• Are you participating in physical activity but not getting results like you thought you would??
• Are you physically and mentally engaged in your ACTUAL workouts????
• Are you motivated to challenge yourself each time you participate in physical activity?

These may be the reason why you are struggling to achieve your health and fitness goals, simply because you are not engaged in your workouts. In order to enjoy anything in life, WE MUST BE PRESENT!! So what are we talking about here??

Here are some things to consider, Is your mind wondering?? Are you thinking of other things beside your mode of physical activity when you are participating in it?? If you are doing a specific exercise, are you feeling the specific muscles working to achieve the desired movement? Are you working towards achieving a fitness goal??

If you answered NO to any of these questions you are not alone. Many Individuals, who “work out”,  end up just doing that. Or so they think. Their definition of a “WORKOUT” is basically movement or just going through the motions and not actually engaging in the activity.  This is essence is not a horrible concept, especially for people who are normally very sedentary.  What we have to realize is that this concept can truly hurt your chances for health and fitness success.

HOW CAN I CHANGE THIS???

When you participate in any physical activity.. BLOCK OUT ANYTHING ELSE IN YOUR LIFE!!! This is YOUR TIME and YOUR HEALTH and you OWE it your undivided attention.  No EXCUSES HERE.

Whenever you are you are participating in a specific exercise, make sure you are USING the muscles you are supposed to. SO if you are performing a squat, mentally make a note and ask yourself, “Where am I feeling it when I perform this movement”.   If you are feeling something in your neck or tightness/pain (leaning over, not bending your knees) in you lower back, then that is your cue to correct your form.  You should be using the muscles in your legs, midsection and supporter muscles of the back.  ***Your mind controls every movement you make, so if you are not MENTALLY invested in your workout, chances are you will not get the most out of it. TRY THIS NEXT TIME, ask yourself before you start your exercise, “WHERE SHOULD I BE FEELING THIS?” If your answer is not the right one, then you must stop and make adjustments to make the movement correct.

“If you fail to plan, you plan to fail”. This quote pretty much says it all! If you are not striving for continued progression each time you participate in physical activity, it will be hard for you to consistently see changes in your body type, how your clothes fit, improved strength, improved endurance, personal appearance…etc.  Plan you goals ahead of time and track your progress so you have something to motivate you each time you perform physical activity!!!

These tips will change your view on physical activity and get you on the right path to achieving your goals for 2012!!! Go GET EM!!!

Ryan Bate is the owner of South County Adventure Boot Camp. An avid fitness enthusiast from an early age, Ryan has been involved in competitive sports and physical activity throughout his life. He has been successful in the Fitness Industry for the past 7 years and has experience helping individuals of all ages and physical fitness levels.  Ryan holds a Bachelor of Science Degree in Community Health Education from Rhode Island College. He is also a NESTA certified Adventure Boot Camp instructor, and a Certified Personal trainer from the American College of Sports Medicine (ACSM) and he is CPR Certified.