Meal Planning Made Easy

Meal Planning Made Easy

Often when we are starting a new eating habit, there is an initial ‘shock’ factor and concern that we are not going to be able to manage the family and that everyone has to eat so differently and how is that all going to work out, as inevitably is up to you to do all the food preparation in an effort to appease everyone and get the results that you desire. 

Here are some tips about how to manage your family and their needs as well as yours and how you make everyone’s world pivot in a good way.

So, to begin, how do you plan meal? – What is everyone going to eat?

  1. In your planning, think about the protein component first. Is it going to be a fish, meat, chicken, legume dish etc?  For meals that you are going to share, have a protein type that suits you, everyone needs proteins, ideally three times per day.
  2. How are you going to cook it? Slow cook, fry, poach, bake? You can cook proteins in water (poach, slow cook), fry or bake with good quality oils (olive, coconut, ghee). No vegetable oil, please.
  3. You may decide that one night, the family will have a premade batch-cooked meal from the freezer while having your own special protein that may not be in the family budget. You are healing, this is your medicine.
  4. What vegetables are going to be eaten, what are the standard ones the family will eat? It is quite common that likes and dislikes are seen here, it doesn’t take much to add or take away to suit various requests, or you have a ‘try it all on your plate” general rule.
  5. It doesn’t have to completely be a ‘you and them’ scenario, it can be a blend, and as a parent, preparing meals with slightly different combinations is reasonably common.
  6. Remember that every ‘body’ is designed by nature to eat proteins, vegetables and carbohydrates. Everyone needs all of these things in a balanced way. 
  7. Think about the foods you already prepare? Do they compose of these things? If not regularly, then the whole family will benefit to eating in a healthier way.

Planning meals – Putting pen to paper

Consider a 14-day cycle of meals, if you feel that is too overwhelming then begin with a week.  Then the following week, make up a new menu and so forth.  You will soon start to see that common meal feature.  You can then recycle these meal planners. 

Or if you want to think for a longer time period straight up, then start with family favourites that you may like to have once or twice in that time. 

Include then a few dishes of yours that you think that the family can eat, you may have to make a slight variation for yours. Include an easy ‘treat’ or a simple meal for one night a week, Friday night works well, so you can take a break.

Batch cooking – A huge time and decision saver

Choose meals for the family that can be made in bulk and easily frozen that will still turn out well when thawed like stews, slow cookers, soups, lasagne, crumbed chicken, schnitzel etc

You can batch cook all in the same day or if you are making meals as you go, make a double batch and freeze the second.

Meal preparation – Making life easier

For meals that are going to be freshly prepared before serving, do the prep soon after you’ve purchased the product. Trim, cut, and weigh meats before freezing for the recipe that you are using.  If you are making several meals this way, you may have to label the item and dedicate it to that recipe dish, especially if you are sharing meal prep with others, who are ‘doing their own thing’ so they don’t eat what is specifically for you.

Shopping – Using lists make it easy

Do a stock take before shopping to make sure you have all the ingredients for your recipes, simple I know, but it’s easy one and forgetting an item can lead to a no-meal deal and it’s easy to get caught out. 

Do one big shop per week for all your big items, so you have food at the ready all the time. Plan for the shopping day and allow time for the shop and time once at home to sort, prep and store, as it can take a few hours. 

You may have to ‘scheduled’ in your shopping time, so it comes before something else pops up.  Apart of eating well for your health is the respect you give yourself and honour the time you use to nurture the future you.

Encourage others – It’s more fun to share the load

This is a great learning time for those that surround you, I know it is bliss going out shopping on your own, and maybe the only time you get for yourself!  But at the right age, it is a great learning tool for your children, I get mine to read labels and chat about sugar content all.the.time.

If you’d like to know more, you are welcome to join my free membership on facebook. Thyroid, Metabolic, Hormone Harmony Hub. 

I’d love to see you there

Inspiring Wellness

Beth

Alcohol – Is it your best interest?

Alcohol – Is it your best interest?

Alcohol; what does a standard drink look like? How it is dealt with in the body? Tips to reduce help clear this toxin.

Alcohol, in its purest form is Ethanol.

10grams of Ethanol equals 12.4 ml of pure ethanol.

To make it simple, a 100ml glass of wine is equal to 1 standard drink at 13.5% alcohol.

The average serving in a restaurant is 150ml = 1.6 standard drinks.

A mid-strength beer on the other hand is 3.5% alcohol and is one standard drink in 375ml.

A spirit shot is 30ml and 0.9 standard drink.

It is the amount in ml v’s the % of alcohol that ascertains the standardisations.

Alcohol is different from food in the way it is absorbed into the body.  About 20% enters straight into the blood stream from the stomach, and it can be in the brain just within minutes.

The rest of the alcohol is absorbed in the same way as food, through the stomach and into the intestines.

Once it has been absorbed, then it’s then the job of the liver to clear this toxin, because that is what it is. A toxin.

Here’s the catch.  The liver stops doing everything else until all that alcohol is gone. 

Normally, the liver uses fatty acids as fuel, and when there is too much it sends them out on triglycerides into the rest of the body. 

When you drink alcohol, this mechanism has to stop, and so the fats accumulate and you may have heard of term ‘alcoholic fatty liver ‘and this is what’s happening.

The liver can only process about that 10gms of ethanol an hour, so that’s where the standard drink amount comes into it. Some of it is also comes out in the breath, sweat and urine, but that is only about 3-10 %

Unfortunately, ladies, I don’t have good news here, by nature women have less of the enzyme that breaks alcohol down than men.  So, we do get drunk faster.

This enzyme that is needed in the liver to do the first steps in processing alcohol is extremely harmful.  Acetaldehyde. After this step it is converted into something that the body can remove safely.

In the process of doing this, Niacin or Vitamin B3 is need, so if there is not enough B3, this can prolong or stall the process and can leave the toxic substance acetaldehyde around longer.

Acetaldehyde breaks Vitamin B6 from its protective binding protein so that is it destroyed, causing B6 deficiency.

Vitamin B6 is needed to manage our response to important neurotransmitters like dopamine, adrenaline, serotonin and melatonin.

Vitamin B3 if being used up to detoxify the alcohol can’t then serve its purpose in methylation which provides you with energy, and many other important functions of the body.

When you have an alcohol blood test the measure of the amount of alcohol in the blood is based on a mathematical equation.  It takes 40 litres of water to dilute 10grams, so the ethanol amount is one standard drink.

A wee bit of maths gives a reading of 0.025 g/dl and two drinks will be 0.05 g/dl which is the limit to drive.

Alcohol also carries empty calories, there is no surprises there.

There is 29 kj/g ethanol per 10gms. This amount is less than fat, but more than carbohydrates and proteins.

You most likely already know that if you haven’t had any food recently this can be an issue food slows down the absorption process.

Carbohydrates slow down it down. 

High-fat snacks slows peristalsis, keeping the alcohol in the stomach longer

But salty snacks make you thirsty, so you will drink more….

 

The Rules

It is advised to drink no more than 2 standard drinks to reduce your harm due to alcohol related disease or injury over a lifetime

Drinking no more than 4 standard drinks per one occasion.

I.e. Wine – 400ml at a time. – so that is less than ½ bottle of wine

Or 4 mid-strength beers.

 

Tips for drinking

Drink slowly enough for the liver to keep up.

Alternate each alcoholic drink with water.

Eat before drinking.

If you feel like you want to drink more, then chose a low alcohol drink.

An there are more options to buy non-alcoholic but alcoholic looking drinks these days.

 

I hope you have found this post interesting and I hope it may sway you from having that ‘extra drink’.

If you’d like to know more, you are welcome to join my free membership on facebook. Thyroid, Metabolic, Hormone Harmony Hub. 

 

I’d love to see you there

 

Inspiring Wellness

 

Beth

 

Reference:

Whitney E, Rady Rolfes S, Crowe T, Walsh A. Understanding Nutrition. 4th ed. Victoria, Australia: Cengage Learning Australia; 2019. Alcohol 242-252 p.

I Chose to Heal – This is my Story

I Chose to Heal – This is my Story

It was excruciating.  That pain.  I lay there staring at the ceiling corner.  A spot of white paid peeling from the cornice.  The hairline crack growing ever so wider as it inched it’s way along, finding it’s place, forced to tear, rip and be exposed.

breathe. To my right, through the window a stunning summer’s sky outside, I longingly gazed at the pool, sparkling blue, alone and still, waiting for the shrill children’s cries of glee after school. Waiting to be swishing and swirling, to be joyous in the celebration of life. But, just for now a gentle soft ripple, a soft motion under the propulsion of the cleaner.

Time to move, bracing for pain, I kept laying there, contemplating the adjustment. What do I want to achieve? A slight left, or to the right or a complete roll. No, just get the pressure off my heel. Palms pressing deep down onto the bed, pressing into the crumpled sheets and heave. Screaming out in frustration, fear, pain and hate. Hate for this moment, hate for lying here wasting, hate for my circumstance, hate for my life, hate for just waiting.

Is this it? Is this the way it’s going to be, my life, over.

Both physically and mentally paralysed, crippled in the very sense of the word. Swollen knees, so big that not a bone to be seen, so swollen inside and outside that only a slight foot movement backwards can be achieved. Stuck with outstretch legs, pain and overwhelming loss, grief and despair.

Alone in anguish, alone in pain, and, mainly just alone.

There is always a choice. Giving in was certainly debating fiercely with my mind. What would that look like? What would that achieve?

Many an hour, many a day, many a week, much time, just lying there, me and that ceiling crack, deliberating.

As I saw it, I was alone. Only I was in this mess. Everyone else’s life was going to go on. Albeit some changes, but the reality was, I am the one in this. No one else.

I had a choice. I had become angry at the pain, angry at the hurt.  There is so much power in hurt and anger to draw from.  Turning that power into strength and determination to get well, to walk and reclaim my life.

I chose to heal. It meant I making decisions for my tomorrow, my new life, and take baby steps.

I was blessed with my knowledge and my lack of acceptance of what I could become. Much tough healing.

Gradually, slowly moment by moment, day by day, I made the decision to heal.  It took a year to walk ‘normally’ again. Knees were still swollen, kneeling still impossible.  Physical rehab slow, painful.

Five plus years on I find myself still building my wasted thighs, still learning to kneel. But the fittest I have been for years, strong in mind and determination with an unswaying belief that the body wants to heal, all we need to do is facilitate that.

No excuses.

If you’d like to know more about this or other topics, you are welcome to join my free membership on face book. Thyroid, Metabolic, Hormone Harmony Hub. 

I’d love to see you there

Inspiring Wellness

 

Beth 

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