Weekly Meal Prep from Buzzfeed

daily-prep

TURKEY & CHEESE PINWHEELS
Servings: 1

INGREDIENTS
1 burrito size tortilla
2 tablespoons mustard
1½ slices cheese of your choice
3 slices turkey

PREPARATION
# Spread the mustard on the tortilla, and lay down the cheese and turkey.
# Tightly roll up the tortilla, and cut into slices.
# Serve with a clementine and sliced bell pepper.
# Enjoy!

BUILD-YOUR-OWN PIZZA
Servings: 1

INGREDIENTS
1 burrito size tortilla
3 tablespoons shredded mozzarella
3 tablespoons chopped ham
3 tablespoons marinara sauce

PREPARATION
# Cut the tortilla into smaller circles.
# Pack with cheese, ham, cheese, and a hard-boiled egg separately.
# Enjoy!

PASTA SALAD
Servings: 2

INGREDIENTS
½ pound bow tie pasta, cooked
½ cup diced turkey
½ cup diced ham
½ cup diced bell pepper
2 tablespoons Italian dressing

PREPARATION
# Mix all ingredients in a bowl.
# Pack with strawberries and blueberries.
# Enjoy!

PESTO PASTA
Servings: 2

INGREDIENTS
½ pound bow tie pasta, cooked
2-3 tablespoons pesto
½ cup fresh mozzarella, chopped
½ cup cherry tomatoes, halved

PREPARATION
# Mix all ingredients in a bowl.
# Serve with a hard-boiled egg and sliced bell pepper.
# Enjoy!

PB&J TRIANGLES
Servings: 1

INGREDIENTS
2 burrito size tortillas
2-3 tablespoons nut or sunflower butter
2-3 tablespoons jelly

PREPARATION
# Spread nut or sunflower butter and jelly on a tortilla. Top with the second tortilla, and cut into triangles.
# Serve with a hard-boiled egg, blueberries, and strawberries.
# Enjoy!

Source

20 Meal Plan – A Must Have

Source: June 15, 2016 by

We are excited to share with you our 20 Slow Cooker Freezer Meals in 4 Hours meal plan.  This plan will allow you to have dinner planned for almost three weeks or more depending on your family size and if they like to eat leftovers! I love to save time in the kitchen so I can enjoy more moments with my boys. I also like to be prepared and know what I am serving for dinner so I am not spending time looking around for what I am going to make. When I freezer cook I save both time and money.

This was my fifth time prepping freezer meals for my family. I will say that the first time took a long time but I am now getting a rhythm down and get through it in no time. If you think 4 hours is a lot of time you have to consider that you are going to have 20 meals ready at the end of the 4 hour time!  If you are new to preparing freezer meals or don’t have the 4 hours to invest you may want to start with this plan —>How to make 8 Freezer Meals in 2 Hours.  We love it too!

 

First of all invest in a good quality slow cooker.  Our favorite is this programmable cook and carry 6qt oval slow cooker. To start you will want to go through your kitchen and pantry and make a list of what ingredients you will need to get at the store and what you already have on hand. I had all of the spices in my stockpile. I spent the majority of money on buying freezer bags, fresh produce and fresh meat/poultry, which I only spent $157.00 at my local Kroger store. A great way to save money is to purchase your meat in bulk from ZayconFresh.  I LOVE their chicken! When you are ready to prepare the meals you will want to set everything out on the counter that you will need.

 

Next, you will want to label all your ziploc bags with cooking times and if you need to add anything to the recipe when you place it in or out of the slow cooker. The next step was to cook any meat that needed to be cooked for a recipe (ground beef for several meals) or you can do like I did and I cooked the beef the night before and covered and placed in the fridge over night. I did this first so that the meat could cool before putting in the bag. Next I got to chopping, slicing  and dicing the veggies and fruit. I put them in bowls to keep together to make it easier when I needed to measure them out into bags.

 

At this point I started with my meals that contained whole chicken breasts that did not need to be cubed. I filled the bags with the chicken and added ingredients. Placed the bags in the freezer.

Now I started on my meals that needed cubed chicken. After they were filled they went in the freezer. Next I worked on my beef meals. After completing these I finished with my veggie freezer meals. Once all the meals were in the freezer I put dishes in the dishwasher and hand washed the rest. I put all the spices away and took a big deep breath, I was super excited to know that my family had meals for the next three weeks and I would not have to stress about it. One of the best parts is when I went to the store I spent less than $50 dollars on what I needed, however I did not buy most spices, broths or canned vegetables and fruits because it was in my stockpile. You may also want to consider investing in a food saver if you decide to freezer cook on a long term basis.  It extends the life of your frozen food by up to two years according to the manufacturer.

 

 

Foods That Heal Kidneys

Powerful Health Info : Did You Know: Foods that heal the kidneys are purple plums, purple potatoes, black quinoa, blackberries, black carrots (purple carrots), hijiki (potent seaweed), black seaweed salad, black grapes, black beans, and black elderberries. Drink more water and less or no sugary drinks. Highly recommend Juice Plus – salad bar in a capsule

–> Click Here

Image

10 Superfoods Healthier Than Kale

Source: David Zinczenko
The New York Times best-selling author of Eat It to Beat It!,
Eat This, Not That
The Abs Diet, and the Nutrition and Wellness Editor at ABC News

In the world of marketing, image is everything. If you’re James Franco or Roger Federer or Taylor Swift, your name and face can be used to sell anything from phones to watches to perfume — even if you’re not necessarily famous for the your tech-savvy, your promptness, or the way you smell.

Basket of fruits and veggies

In the food world, the biggest celebrity of all might be kale — the Shakira of salads, the Lady Gaga of leafy greens. It’s universally recognized that kale anything–kale chips, kale pesto, kale face cream — instantly imparts a health halo. Even 7-Eleven is making over its image by offering kale cold-pressed juices. And yes, kale has plenty of benefits — including high levels of folate and more calcium, gram for gram, than a cup of milk.

Still, kale’s actually not the healthiest green on the block. In fact, in a recent report published by the Centers for Disease Control that ranked 47 “powerhouse fruits and vegetables,” kale placed only 15th (with 49.07 points out of 100 for nutrient density)! Here’s a roundup of the 10 leafy green cousins that researchers say pack a greater nutritional wallop. Read ’em, eat ’em, and reap the benefits.

A staple vegetable of Southern U.S. cuisine, collard greens also boast incredible cholesterol-lowering benefits — especially when steamed. A recent in-vitro study published in the journal Nutrition Research compared the effectiveness of the prescription drug Cholestyramine to steamed collards. Incredibly, the collards improved the body’s cholesterol-blocking process by 13 percent more than the drug! Of course, that won’t do you any good if you insist on serving them with ham hocks.

SUPERFOOD #9 Romaine Lettuce

Nutrition Score: 63.48

Even more so than its cousin kale, the humble Romaine lettuce packs high levels of folic acid, a water-soluble form of Vitamin B that’s proven to boost male fertility. A study published in the journal Fertility and Sterility found supplemental folic acid to significantly increase sperm counts. Get the man in your life to start craving Caesar salads, and you may soon have a baby Julius on board. (Ladies, this green packs health benefits for you, too! Folate also plays a role in battling depression, so change out your kale for Romaine and, while you’re at it, stock up on these other 8 Foods That Boost Your Mood.)

Parsley

SUPERFOOD #8 Parsley

Nutrition Score: 65.59

Yes, that leafy garnish that sits on the side of your plate — the one they throw away after you eat the rest of your meal — is a quiet superfood, so packed with nutrients that even that one sprig can go a long way toward meeting your daily requirement for vitamin K. Moreover, research suggests the summer-y aroma and flavor of chopped parsley may help control your appetite. A study in the journal Flavour found participants ate significantly less of a dish that smelled strongly of spice than a mildly scented version of the same food. Adding herbs, like parsley, creates the sensory illusion that you’re indulging in something rich — without adding any fat or calories to your plate.

SUPERFOOD #7 Leaf Lettuce

Nutrition Score: 70.73

The nutritional Clark Kent of the salad bar, this common and unsuspecting leafy green is ready to take its place among the superfoods. Two generous cups of lettuce provides 100 percent of your daily vitamin K requirement for strong, healthy bones. A report from the Nurses’ Health Study suggests that women who eat a serving of lettuce every day cut the risk of hip fracture by 30 percent than when compared with eating just one serving a week. (What other foods might you be underestimating?

SUPERFOOD #6 Chicory

Nutrition Score: 73.36

Chicory is a family of bitter greens, but its most well-known member is radicchio, the small red or purple leaf that comes in a head about the size of a softball. It’s one of the best dietary sources of polyphenols — powerful micronutrients that serve a role in preventing disease. A study in the Journal of Nutrition found that people who consume 650 mg a day of polyphenols have a 30 percent chance at living longer than those who consume less than that. A cup of chicory leaves clocks in at about 235 mg (double that of spinach!), so consider adding a little leafy red into your leafy greens.

SUPERFOOD #5 Spinach

Nutrition Score: 86.43

Spinach is to kale what Michael Jordan is to LeBron James — the once unrivaled king now overshadowed by the hot new thing. But like MJ, spinach has a few more championship rings than its more current rival — primarily its position as a top source of biceps-building iron. According to the United States Department of Agriculture, a 180 gram serving of boiled spinach provides 6.43 mg of the muscle mineral — that’s more than a 6-ounce hamburger patty! Recent research also suggest compounds in the leaf membranes called thylakoids may serve as a powerful appetite suppressant. A recently published long-term study at Lund University in Sweden found that having a drink containing thylakoids before breakfast could significantly reduce cravings and promote weight loss. On average, the women who took the spinach extract lost 5.5 pounds more than the placebo group over the course of three months.

beet greens

SUPERFOOD #4 Beet Greens

Nutrition Score: 87.08

Yes, the stuff they cut off and throw in the garbage before charging you an arm and a leg for “beet salad.” A scant cup of the bitter green serves up nearly 5 grams of fiber–that’s more than you’ll find in a bowl of Quaker oats! Researchers at the University of Leeds found that risk of cardiovascular disease was significantly lower for every 7 grams of fiber consumed. Try them in stir frys and eat to your heart’s content!

SUPERFOOD #3 Chard

Nutrition Score: 89.27

Chard. Sounds like “burnt.” It’s not as fun a name to drop as, say, “broccolini,” but it might be your best defense against diabetes. Recent research has shown that these powerhouse leaves contain at least 13 different polyphenol antioxidants, including anthocyanins-anti-inflammatory compounds that could offer protection from type 2 diabetes. Researchers from the University of East Anglia analyzed questionnaires and blood samples of about 2,000 people and found that those with the highest dietary intakes of anthocyanins had lower insulin resistance and better blood glucose regulation.

SUPERFOOD #2 Chinese Cabbage

Nutrition Score: 91.99

Taking the silver medal in the powerfood Olympics is Chinese cabbage, also called Napa or celery cabbage. Rich sources of highly available calcium and iron, cruciferous vegetables like the cabbage have the powerful ability to “turn off” inflammation markers thought to promote heart disease. In a study of more than 1,000 Chinese women, published in the Journal of the Academy of Nutrition and Dietetics, those who ate the most cruciferous vegetables (about 1.5 cups per day) had 13 percent less inflammation than those who ate the fewest.

Watercress

SUPERFOOD #1 Watercress

Nutrition Score: 100

The top dog, the unrivaled champion, the chairman of the cutting board, watercress may also be the closest thing yet to a true anti-aging food. Gram for gram this mild-tasting and flowery-looking green contains four times more beta carotene than an apple, and a whopping 238 percent of your daily recommended dose of vitamin K per 100 grams — two compounds that keep skin dewy and youthful. The beauty food is also the richest dietary source of PEITC (phenylethyl isothiocyanate), which research suggests can fight cancer. Results from an eight-week trial published in the American Journal of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress (that’s about two cups) could reduce DMA damage linked to cancer by 17 percent. Exposure to heat may inactivate PEITC, so it’s best to enjoy watercress raw in salads, cold-pressed juices, and sandwiches.

90 Day Transformation – Weight Loss

It is true that if you eat more protein than carbs/fats, you will lose weight. The protein has to be broken down by carbs/fats so if you eat less carbs/fats, the protein will be broken down by the stored fat you have in your body, hence, the weight loss. So, here’s the deal.

For two meals a day, drink an IDLife Meal Replacement Shake and for one meal, eat a protein and a healthy carb….e.g. Salmon and a green veggie and a small salad with oil and vinegar. ChooseMyPlate.gov has many ideas for meals. The shakes come in Vanilla and Chocolate and are very tasty.

23 grams of protein in the Meal Replacement Shake and for snacks, graze on veggies. The beginning of a new year is a great time to start, go to my website right now and order. www.idlife.com/debbiestrauch. Take the free health assessment that is HIPAA compliant while you’re there. Let me know your results. I look forward to doing business with you and seeing you transform your life in 90 days.

Happy New Year!!Meal Replacement Shake

5 Habits That Guarantee Weight Loss

Basket of fruits and veggies

1. The Water Habit.

Drink a tall glass of water immediately before each of your three daily meals. Besides hydrating you, this fills your stomach and reduces your appetite.

2. The Slow Habit.

Set your fork or spoon down on the table after each bite. This slows down your eating and causes you to enjoy a meal more while actually consuming less.

3. The Half Habit.

Prepare or order whatever meal you want, but only eat half of it. If you are eating out, share your meal with your spouse, friend or take half of it home. If you are eating at home, eat exactly half of your normal portions.

4. The Snack Habit.

Only snack on fruit or vegetables. Except for your three meals, do not eat anything unless it is a fruit or vegetable.

5. The Move Habit.

Devote 20 minutes a day to some kind of aerobic exercise that doubles your normal heart rate. It can be something as simple as a brisk walk, a treadmill or a stationary bike, but do it every day.