At Go Fit Gals, our motto is to eat clean and train dirty.
What exactly does that mean, you wonder? Well, to eat clean, we want you to eat real foods, as close to nature as you can.
Eliminate the packaged, ready-to-eat convenience meals whose ingredients read more like a Grade 9 science project gone wrong.
To train dirty is to simply open your mind to the possibilities of what you can do, instead of what you can't. Challenge yourself to see the change you want to see.
We find most of our members and clients find training dirty an easy process to add to their lives. Eating clean, however, takes a bit of prep.
For as long as we both can remember, we have been using Sunday as our prep day for the week ahead.
It is a habit now, and the routine is as natural to us as rolling out of bed.
Through the years, we have learned some valuable lessons on how to prep successfully, and would like to share with you the "Art of Food Prep."
Plan ahead Take a look through your cookbooks and jot down what you want to make for each meal. Write it where you can easily see it throughout the week, so when you come home, tired and exhausted after work, you can't discourage yourself out of healthy meal and grab the phone for take-out.
Plan wisely Don't think about doing a new dish every night, or a new lunch every day. Double up batches and have leftovers for lunch, or freeze for the following weeks.
Prep-worthy meals Find recipes in your cookbooks that are also prep-worthy. A prep-worthy meal is one you can both make ahead and keep in the fridge to serve when you want it (like steel-cut oats), or a recipe you can prepare the individual parts for and combine together on the day of cooking (such as pre-cutting your veggies for that slow cooker stew you plan on having).
Try one new recipe every week. It can get too easy to fall into the habit of eating the same foods, week in and week out. Cycle your foods the same way you would cycle your exercises. Give your body a variety so it can take the nutrients from a diverse group of foods.
Go shopping With your grocery list in hand, hit the store and pick up everything you will need for your next week's meals. If you need fresh veggies for later in the week, make a note on your menu board to pick them up the day before or the day you need them.
Have a back-up plan Keep some healthy staples in your pantry and fridge so you have a back-up plan, just in case. This can be eggs for a frittata, beans and tomatoes for a quick
chili, or rice noodles and frozen veggies for a quick and easy stir-fry. Use prewashed, pre-cut veggies. Yes, you will pay more, but the convenience is worth it.
Invest in a slow cooker This kitchen appliance is the lazyperson's tool for easy meals. With very little prep, this handy lifesaver can give you everything from oatmeal to soup, chili, sauces and even pudding - all ready for you when you wake up, or when you get home from work.
Cook what you can Once you have decided what you are going to make for the week and shopped for it, start cooking it.
Some examples are: roast a chicken for luncheon meat and a dinner, boil a bunch of hard boiled eggs for quick snacks, make a large salad, prepare large batches of quinoa, oatmeal, trail mix, snacks and salad dressings. If packaged and refrigerated properly, most foods will keep fresh for three to five days.
If you want to eat clean, you must plan and prep. There are no ifs, ands or buts about it. By prepping, you will eliminate your urges to eat foods that are unhealthy and increase your success at weight loss and healthy living. Commit to succeed and then give yourself the tools to help you reach that success.
P.J. Wren is the fitness half of the Go Fit Gals team. Check out their online, virtual nutrition and fitness plans at www.gofitgals.com.
