This is part 5 in my 5 most common mistakes series:
We all make mistakes. We’re human right. The conversation really shouldn’t stop here. To just shrug off our mistakes and keep going is insane! We have to learn from our mistakes and grow. This is an everyday, 10 times a day, activity. I am around people all day who are struggling to get healthy and lose weight. I see their/our mistakes. So let’s review what we have learned so far:
1. Sugar. If’s everywhere and it’s ruining your healthy eating efforts. Just eat real unprocessed food.
2. Water. It’s essential for nutrient transportation and digestion. Dehydration can be mistaken for hunger.
3. Protein. When you are limiting your calories protein is important for satiety for muscles repair and for energy!
4. Sleep. Lack of it causes cortisol levels to rise, hunger to creep up, and less energy for workouts…
5. Lack of Planning. I have to say that it was a close tie between too much stress and not having a plan. I figured that since I talked about cortisol and sleep in the last one, that this was more important. Read on….
5. We Must Have a Plan!
It seems so simple, right? Just eat healthy, exercises, sleep, drink enough water, and you’ll be re-shaping your body and feeling great in no time.Reality sets in and it’s Tuesday night. You have just got home from work, and you can’t think of anything to make for dinner, so you pull out pasta or order pizza. These meals will provide some nourishment for you and your family. However, are they the best fuel for you to meet you goals? If you had taken the time at the beginning of the week to create a meal plan using the Momentum Meal Planner, and prep some meals, then Tuesday’s panic could have been avoided.
10 Steps for setting yourself up for an awesome worry free week!
1. Download the Momentum Meal Planner.
2. Make a plan that will not just get you through the week, but will power you through your week!
3. Build your meals starting with your main source of complete protein, then your veggie source and then maybe a starch like brown rice, yam, quinoa. Personally, I try to keep my starches around my workouts and keep it more lean proteins and veggies at other times. This is just my rule.
4. Remember to include the Super Foods!
4. Think about what you can use from dinner to add to your lunch the next day.
5. What do you have in your kitchen already, and what do you need to add to the grocery list.
6. Go to the grocery store. Only get what’s on your list. Get the processed junk out of the house. No chips, no cookies, no sugary granola bars, junky bread items …
7. Take short cuts where you need to. It’s more expensive to buy the pre-cut veggies and fruit. But if you’ll eat it then it’s worth it. Remember that frozen fruit and veggies are a great option to make life easier too.
8. What can you prep on Sunday so that the work week is easier? I always get lettuce, bell peppers, carrots, celery, and onions chopped. Then I marinate meats, and make any sauces/salad dressings that might take a little time.
9.Pack your lunches the night before. If you have it all ready it will only take a few minutes and then you can have a worry-free morning! Well at least eliminate one of the worries. I can’t make you kids get ready any faster or scrape the ice off your car…
10. Have fun with your cooking! Turn up the music and before you know it you’ll have a beautiful stack of containers full of veggies, and a sense of relief that you are ahead of the game for the week. FYI my favorite Pandora station for Sunday meal planning is Florence and the Machine, Dogs Days are Over!
Do you have any special tricks or tips that might help others who are struggling with meal planning and quick meal preparation? Comment below so that we can share our ideas!