How to start meal planning without getting overwhelmed!
June 12, 2021
Written By: Registered Dietitian Mairead As adults, we have to decide what to eat, all day every day. Whether you're cooking at home entirely from scratch, relying on convenience foods, getting take out, or even getting meal kit deliveries, you still have to decide what to eat and when. It can get exhausting!
Having a plan ahead of time can cut down on stress and decision fatigue when it comes to deciding what to eat again.
Whether you're looking to improve your health, cook more at home, cut down on your food budget or food waste, or just not have to think about food so much, having even a little bit of a plan can help.
Check out the tips below to get started with meal planning, without feeling completely overwhelmed!
1. Choose foods you actually like!
This might sound obvious, but planning for meals or foods you don't actually like will not make for an enjoyable meal. When planning food ahead of time, choose options you know you will actually look forward to.
2. Plan in the way that actually fits your life!
Do you know that planning all your meals ahead of time will actually cause you more stress instead of decreasing it? Awesome, let's not do that then! Maybe you plan your dinners one or two days ahead of time instead. Maybe planning specific meals for specific days doesn't sound appealing to you, but having a few ideas handy would give you options to choose from.
The goal isn't necessarily to plan everything out - it's to have a bit of a plan ahead of time, instead of having to make decisions right when you want to be eating.
3. Plan around your schedule!
When planning meals, think ahead to what the next few days or the week looks like. Are there nights you know you'll be busy? Those are the days you might need to plan for really easy and quick meals. More time on Saturday? That might be the day to plan for something more complicated.
4. Focus on your biggest challenges!
Instead of trying to start planning all meals all the time, focus on the areas you actually struggle the most with. Never know what to make for lunch? Plan for that. Never planning for or packing snacks for work but always need them? Let's plan around those. Looking to bump up your veggies or fibre? Plan with that specific goal in mind instead of just hoping it magically happens.
5. Be realistic in your plan.
If right now you usually buy your lunch out most days of the week, planning to make and pack your lunch every single day is probably too big of a change. Aim low and build confidence. Start with packing your lunch once or twice a week to get used to the habit, and increase as it gets easier.
How do you plan your meals and then work that plan? Post your meal planning wins on social media and tag Degree Fitness Seaforth so we can celebrate with you!
Looking for more meal planning or nutrition help? Our dietitian is not currently taking on clients for on-going nutrition coaching or nutrition consultations, but we do have a waitlist if you want to have dibs on the first open appointments in the fall! Email mairead@degreefitnessseaforth.com to save your spot today!
Looking for more help with cravings? Check out our Conquer Your Cravings e-book for real-life strategies to help you make healthy habit changes and build a better relationship with food! Click here to get yours today!
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!