Page 10 - Senior Times South Central Michigan - January 2017 - 24-01
P. 10

Page 10
Branch Area Transit Authority
Curb to Curb Transportation  Half Fare for Handicapped & Senior Citizens Over 60  Weekly Subscriptions Available  Equipped for the Handicapped  Open Seven Days a Week
By: Troy Huggett
Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier...
Meal prep is a fantastic way to keep on track with your eating throughout the entire week.
The idea is to plan out all of your meals on the weekend, most often on Sunday, then do the shopping and the prep at one time for the entire week. This day is labor intensive, but then your food is ready-to-eat for the next six full days.
Here’s my Five Step Meal Prep Guide to make your next food prep week really simple:
Step One: Planning
Get out your notebook and pen
or pull up a blank note page on your iPad, laptop or notebook; it’s time
to start planning for the week. Here are the questions that you’ll need to answer:
1. How many meals do I need each day?
• Check your calendar for special events.
• Consider your appetite throughout the day.
• Look at each day separately.
2. How many servings do I need for each meal?
• Consider who in the family needs which meals.
• Check the calendar for guests or visitors.
• Look at each day separately.
Step Two: Recipes
Now it’s time to translate those meals and servings into actual recipes. Take a moment to consider the pro- duce that is in season and any special requests or food allergies.
1. Find your recipes.
• Browse around on your favorite recipe site.
• Pull out your favorite cookbooks.
• Find your family favorite recipes.
2. Focus on a core group of ingredients.
• Plan recipes that use similar ingredients.
3. Calculate leftover meals.
• Making enough of some recipes for leftover meals saves time.
4. Make your list.
• Narrow down to the exact list of recipes.
Step Three: Grocery List
Take your list of recipes and create a grocery list. A few things to keep in mind...
1. Pay attention to recipes that you’ll double or triple.
• Make sure to include all ingredients on your list.
Walk to
2. Organize your list into these convenient sections:
• Meat/Seafood/Egg • Organic Produce
• Herbs/Flavors
• Pantry Items
3. Check your pantry for items that you already have.
• Save money by avoiding double purchases.
Step Four: Shopping
It’s time to head to the grocery store! Take your list and, if you’re lucky – a helper, down to your local market and go through each section item by item.
Step Five: Food Prep
You have options when it comes to the actual prep of each of your meals. Many you’ll be able to fully make right away and pack in the fridge. Other recipes you’ll want to simply do the chopping, measuring and organiz- ing in order to make the meal hot and quick before you plan to eat it.
Which recipes should you fully cook in advance? The truth is that this is really up to you and your sched- ule. Here’s a good game plan if you don’t want to fully cook everything on Sunday:
1. Fully make the baked goods for the
2. Chop all vegetables.
3. Gather all seasonings.
4. Fully cook Monday’s dinner.
Getting into the habit of prepping your meals for the week is a surefire way to accelerate your fat loss results. It’s my goal to help people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.
Your Reason Why...
Why do you want to exercise and get into great shape? Grab onto the first answer that came into your mind. That is your unique reason why.
Your reason could have to do with weight, size, shape, strength, appear- ance, health, or longevity. Or it could be about something completely off the wall. Hey, it’s your reason and there are no wrong answers.
This reason is your motivation. It’s the thought that you need to return to whenever you’re feeling discouraged or want to give up. Remind yourself of it often. Write it down and put it where you will see it everyday. If you just don’t quit then you’re bound to suc- ceed.
Call (269) 967-6300 or email troys- to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.
CALL (517) 278-5889
306 S. Clay Street, Coldwater, MI 
Stacey Lott
Attorney at Law
Estate Planning & Elder Law
130 East Columbia Avenue Battle Creek, MI 49015
 Over 200 booths
 Dealers from 6 states
 Limited dealer space available  Grill and restaurant on grounds  Home of primitive connections  Home of country junction
 Bus tours welcome
 Campgrounds close by
Open 7 days, 10am - 5pm PH (517) 869-2788
I-94 Marshall
I-69 Coldwater Exit 13
Old US 12 Indiana
9011 W. Chicago (US 12) • Allen, Michigan 49227
Stay Sharp
Walking can help you stay men- tally sharp as you age, according to the Fisher Center for Alzheimer’s Research Foundation. A four-year study of 750 older men and women living in Italy found that seniors who regularly took walks and participated in other forms of moderate exercise had a lower risk of developing a type of memory loss associated with poor blood flow in the brain. “If it all pos- sible, take the person in your care
out for a walk,” recommends Wilson. “The fresh air and change of scenery will brighten your day, and the addi- tional exercise will energize both of you.”
Follow these tips to build more walking into your day:
• Park farther away.
• Walk to nearby locations. • Take the stairs.
• Walk during commercials. • March in place.
Senior Times - January 2017 Easy
Meal Prep Tips

   8   9   10   11   12