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PREPPING MEALS FOR LONGER TERM

January 22, 2017

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KEYS TO SUCCESSFUL MEAL PREPPING FOR HOME LIFE AND COMPETITION

Alright, Clients and Public... now listen up! I have preached left, centre and right about how to cook in bulk when meal prepping. Here is a live example of how it is done. Below you will see I have a roast , five chicken breasts and about 5-6 sole fillets to bake for my protein sources for my meal planning for the week. As well, I have also cooked a pile of sweet potato, 2c dry quinoa and 2c dry of brown rice (steamer) for carbs sources and and sautéed two different portions of veggies (and I usually make a large green salad with assorted veggies as well).

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

"So. Much. FOOD!!!", you say? Na. This is ALL FOR LITTLE OLE AIMES... 5 foot nothing with appetite of an army. Haha. I don't need to meal prep to cook like this. I cook like this for life. When I prep for a show, I just get a little more precise with portioning. SO.. that said, I generally portion out half of this food into separate containers or baggies and freeze it for future use or "quick fix meals" as grab and go. As the weeks fly by, I rotate my veggies to include different colors and textures of veg. As well I include many different herbs and spices as they have many varied health benefits too! On my chicken I have Turmeric and Cayenne Pepper, Ginger on my veggies, and lots of onions and garlic on my roast as well as oregano and basil on my fish for taste. Why? Because of the following..

 

Tumeric

1.) Tumeric contains bioactive compounds which are medicinal.
2.) Tumeric is a natural anti-Inflammatory. 
3.) Tumeric dramatically increases the antioxidant capacity of the body. 
4.) Curcumin boosts brain-derived neurotrophic factors which are linked to improved brain function and a lower risk of brain diseases. This is just to name a few... there is SO MUCH MORE important information about Tumeric!! See the link posted below!

 

Garlic
Calorie for calorie, garlic is incredibly nutritious.

A 1 ounce (28 grams) serving of garlic contains (3):

Manganese: 23% of the RDA.
Vitamin B6: 17% of the RDA.
Vitamin C: 15% of the RDA.
Selenium: 6% of the RDA.
Fiber: 1 gram.
Decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin B1.
Garlic also contains trace amounts of various other nutrients. In fact, it contains a little bit of almost everything we need.

 

So, as you can see our food not only nourishes us, but it also heals us! I use as many varied herbal approaches as possible to aid in the healing from strenuous training episodes... and it adds little to no additional calories AND TASTES SO YUMMY!

 

Here are some links to the herbs and spices! 
Garlic- 
https://authoritynutrition.com/11-proven-health-benefits-o…/
Tumeric-
https://www.google.ca/a…/s/draxe.com/turmeric-benefits/amp/…
Ginger-
http://www.medicalnewstoday.com/articles/265990.php
Cayenne Pepper-
http://www.globalhealingcenter.com/…/benefits-of-cayenne-p…/
Onions-
http://www.bbcgoodfood.com/ho…/guide/ingredient-focus-onions

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