I’m a huge believer in keeping it simple when it comes to cooking. With that being said, I’ve learned how to make multiple meals, using the same ingredients.
Yesterday I took what I had in my fridge, and made two different meals from the same ingredients.
The only difference in these meals was the carbs I added.
1.5 lb Sirloin Steak
Jasmine Rice, and Corn tortilla’s in the Cabinet
Meal 1 and 2: Thai Beef salad (made 2 meals)
-16 oz lean beef sirloin (Pro: 44g Carb: 0 Fat: 9g)
-1 lime (juice)
-1/4 cup chopped red onion
-1/2 cup chopped cilantro
-1/2 chopped tomatoes
-1 tbls sea salt
-1 tbls crushed red pepper
1 cup Jasmine rice (Pro: 4g Carb: 50g Fat: 0g)
-8oz lean beef sirloin (Pro: 44g Carb: 0 Fat: 9g)
-1/4 cup chopped red onion
-1/2 cup chopped cilantro
-1/2 chopped tomato
3 corn tortillas (Pro: 3g Carb: 30g Fat: 3g)
I’m going to keep this short and sweet. One of the keys to keeping healthy eating habits, is preparation.
It’s no secret that when things get hectic in our lives, grabbing takeout is an easy option. If healthy food is not readily available, it’s that much harder to make smart dining decisions.
Here are 3 keys to staying prepared with your nutrition.
1. Have a Grocery shopping routine.
The more I talk to other people, the more I realize how neglected this key is. Many people look at grocery shopping as a chore, but it shouldn’t be. You should know what you need before you enter, be able to find it immediately, and get in and out of the store in 15 minutes or less.
2. Have your food chopped and packed, easily available for cooking.
The easier you can make something, the more likely you will be to actually do it. Having everything cut up and ready to cook, is one thing that makes cooking meals that much easier.
3. Have healthy snacks and travel meals on Hand
If there is one thing I’ve learned since improving my nutrition and coaching others, it’s that life gets in the way of a perfect eating plan. Business trips, staying late at the office, vacations, and any other random event can throw off your routine. And that may be just enough to keep you from getting the results you want.
That is why I suggest you keep meals you can whip together without cooking, and are even easy to travel with. My favorite choices are protein powder and nuts. I enjoy them, they store well when I travel, and I know they always curb my appetite and beat just about any meal from a restaurant.
So remember, when it comes to nutrition, a little preparation goes a long way. 30 minutes of preparation each week can take your results to the next level.
I was in the mood for something spicy, and you know I’m a stir fry guy. So here a stirfry I whipped together. Once again, only ingredients I found in the fridge when I got home at night.
Total cook time: >20 minutes
-2 boneless skinless chicken breast
-2 stalks celery (sliced)
-1/2 carrot (sliced)
-1/8 red onion (sliced)
-10 baby bell pepper (cut in half)
-10 leaves of fresh Basil
-1 tbls Coconut oil
-Crushed red chili flakes
-1 Tbls sea salt
How to cook it:
-First cut up all your veggies. I went with the “sliced” theme this night. So I sliced everything up, and put it on a plate. The more you do this, the better you get at it and the faster. I can now cut up all my veggies for just about any dish in under 5 minutes.
-Next cut up your chicken. I went with 1/4″ x 1″ pieces tonight.
-Heat the pan/wok and throw in the coconut oil
-throw in the onions, carrots, and chicken
-When the chicken starts to brown, throw in the peppers
-When the basil starts to wilt, add the salt, and as much red chili flakes as you can handle.
Eat it like you mean it 🙂 My lips were on fire, but it was delicious
We all have things we want in life, and sometimes we get frustrated in trying to obtain them. I know some of you out there are thinking life isn’t all about obtaining things, and I agree. However we all have dreams, aspirations, and goals.
These things could be anything from getting in better shape, taking a vacation, creating a business, or starting a family. Whatever your goals might be, there will be a process in achieving them.
The success of reaching these goals and aspirations come down to several factors. However there is one factor that will play a huge role in the outcome. Your attitude.
When I say attitude, I am describing it as “a way you think about something”. How you think about something will begin to influence your beliefs about something, and will then influence how you act, based on those feelings.
If your goal is to get in better shape, make sure your attitude towards exercising and eating better will support your success. If you look at those things as an inconvenience or a chore, good luck getting into shape and sustaining it.
So how do you develop the right attitude? The first thing you need to do is stay away from people who have negative ones. The thing about attitudes is that they are infectious. If you’re around people who have negative attitudes toward something, you will develop that negative attitude.
The good news is if you get around people with positive attitudes, they will influence you. Meet positive and supporting people, read about them, listen to them speak, study their material. It’s your job to find the people you want to be influenced by. If you cannot find any, you aren’t looking hard enough, they are out there.
Once you cut out all negativity, and surrounded yourself and your conscious mind with positive people and messages, start governing your own thoughts, and your own words.
Your words and your thoughts are two things you have complete control over. Start becoming aware of how you think and talk about things. The words you speak can influence the thoughts you think.
Let me give you an example. I’m coaching two individuals, Jim and Billy. Their goals are both to lose weight and get in better shape. I put them on a plan to start improving their eating habits. I tell them both to eat a salad with grilled chicken for lunch. The next day I ask them both how it went.
Jim responds with, “It was really plain. I hated it.”
Billy’s response is different. He asks, “Is there something I can do to give it more flavor?”
Jim has just verbally reaffirmed to himself that grilled chicken on a salad is plain and that he doesn’t like it. Billy, does not acknowledge that he didn’t like it, but instead chooses to focus on how he can improve it.
Who do you think has a better chance of improving their eating habits?
Your words can empower you, or they can hold you back. I never say the words ‘can’t’, ‘try’, and ‘realistic’. I find that they put limits on things, limits set by our own mind. Instead, I use the words, “how can I?” and “I will”. Your circle of influence, your thoughts, and your words are huge contributors to your attitude. Your attitude is either supporting your success, or it’s not.
The great thing about all this is that you are in complete control. You decide what you think. You have the power to be positive, to be optimistic, to look for improvement, for opportunity. Be the leader of your own attitude, and make sure it’s supporting you and your success.