Monday, January 23, 2017
Monday, January 16, 2017
Weekly Meal Plans
Hello everyone :)
To invest some quality time to plan your weekly meals can have a big impact on your health — time management an on your budget — just by eating at home more often you can take care of quality, quantity and feel relaxed because you have a planned already. With menu planning you know what your meals will look like and what you need to buy. That makes grocery shopping more efficient.
Like any new habit, menu planning gets easier with practice.
Before you sit down to plan and choose your menus, these are some tips to help you keep important things in mind.
- Mid-Night to Mid-Day. The body is naturally is detoxifying, eliminating toxins.
- Look for sales. What's on sale this week.
- Think seasonal. What fresh produce is available this time of year? Is it salad season or soup weather?
- Mid-Day to Mid-Night. The body is naturally absorbing nutrients.
- Picture the plate. As you plan each meal, remember that it is important to give good nutrition to the body every 3 to 3.5 hours and small portions. Visualize your plate, and the quantities that you need to cook for yourself and for others.
- Recycle your menus. Don't throw away your menu plan at the end of the week. Instead, hold on to it and reuse it later.
- A very important aspect of your meal plans is to plan your daily hydration. Coconut water, or home-made fruit based puree with spring water, organic juices if you have your juicer or vitamix, or other drinks that you use to substitute for a meal or as a AM or PM snack.
- Look for easy-to-prepare vegan and healthier fresh menu choices.
- Control the quality of ingredients and nutritional value of your meals. You will have a plan so you will be eating more fresh, organic, vegan, gluten-free, non-dairy and less animal to no animal protein a week.
- By planning ahead and have a list of menu choices ready when going to the grocery store or the farmer's market you have more time to read labels, ingredients and to look for good quality food items to prepare your meals. (Also, you have time to plan ahead if you or someone else at home is observing any dietary restrictions.)
- Have your AM morning green juice with your (wheat grass, spirulina, green powder of veggies, aloe vera juice and chlorophyll -- all alkalinizers.), along with your supplements. You can add 1 8oz of rice, almond or coconut milk to the mix and then have your morning breakfast.
Here is a sample of a weekly menu planner. You can click here to download a pdf copy of this document.
As all better habits of behaviors and of thoughts, it takes a bit of time to feel comfortable about it, but remember, that continuity is of value.
I practice Traditional Chinese Medicine - Chinese Nutrition. Let me know if you need help or have questions to improve your health, detox the body or to begin to observe a better nutrition.
Love and light!
Katherine :)
To invest some quality time to plan your weekly meals can have a big impact on your health — time management an on your budget — just by eating at home more often you can take care of quality, quantity and feel relaxed because you have a planned already. With menu planning you know what your meals will look like and what you need to buy. That makes grocery shopping more efficient.
Like any new habit, menu planning gets easier with practice.
Before you sit down to plan and choose your menus, these are some tips to help you keep important things in mind.
- Mid-Night to Mid-Day. The body is naturally is detoxifying, eliminating toxins.
- Look for sales. What's on sale this week.
- Think seasonal. What fresh produce is available this time of year? Is it salad season or soup weather?
- Mid-Day to Mid-Night. The body is naturally absorbing nutrients.
- Picture the plate. As you plan each meal, remember that it is important to give good nutrition to the body every 3 to 3.5 hours and small portions. Visualize your plate, and the quantities that you need to cook for yourself and for others.
- Recycle your menus. Don't throw away your menu plan at the end of the week. Instead, hold on to it and reuse it later.
- A very important aspect of your meal plans is to plan your daily hydration. Coconut water, or home-made fruit based puree with spring water, organic juices if you have your juicer or vitamix, or other drinks that you use to substitute for a meal or as a AM or PM snack.
- Look for easy-to-prepare vegan and healthier fresh menu choices.
- Control the quality of ingredients and nutritional value of your meals. You will have a plan so you will be eating more fresh, organic, vegan, gluten-free, non-dairy and less animal to no animal protein a week.
- By planning ahead and have a list of menu choices ready when going to the grocery store or the farmer's market you have more time to read labels, ingredients and to look for good quality food items to prepare your meals. (Also, you have time to plan ahead if you or someone else at home is observing any dietary restrictions.)
- Have your AM morning green juice with your (wheat grass, spirulina, green powder of veggies, aloe vera juice and chlorophyll -- all alkalinizers.), along with your supplements. You can add 1 8oz of rice, almond or coconut milk to the mix and then have your morning breakfast.
Here is a sample of a weekly menu planner. You can click here to download a pdf copy of this document.
I practice Traditional Chinese Medicine - Chinese Nutrition. Let me know if you need help or have questions to improve your health, detox the body or to begin to observe a better nutrition.
Love and light!
Katherine :)
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