Healthy Eating

If you work full-time just like me, you know that the work week is crazy. There is no time to make a pit-stop at the grocery store and grab food to cook. And by some chance, say you do make that stop… is what you’re getting healthy?

With all of the New Year’s resolutions still going strong, we want something ready and waiting, but also healthy. Just a little bit of planning can give you that!

So I’m going to show you how I plan a week’s worth of dinners in just five minutes.

Here is my upcoming work week menu.

I always start with the meat (or vegetarian protein source). This is usually the part of the meal you don’t want to have three nights in a row. So I lay out Monday through Friday and rotate my meat through the week. I shoot for about 6-8 oz for a portion size for us.

Next are vegetable choices. I believe that at least half of your plate should consist of non-starchy vegetables so I recommend having at least 2 choices per meal. This is what keeps your meal low calorie and high fiber. So you still feel full for barely any calories.

Last is your starch group. This should always be the smallest portion on the plate unless you are doing high intensity exercise and need the fuel. But for most, it’s listed at the bottom as a reminder that it is not the priority. Keep your starches whole grain/100% whole wheat to make the best of that starchy situation.

Now look at that! You’ve got your dinners planned and have made a grocery list!

This can be done for breakfast, lunch and dinner. Menu planning not only helps you stay on track with your diet, but it also provides convenience while budgeting!

I hope this helps your work week become a little less stressful and a little more healthy. If you have any questions, please comment below! And feel free to share this post by using the icons below!

There are tons of reasons to garden! It’s relaxing, rewarding, and gives you fresh ingredients without the trip to the grocery store. The only problem is, when we think of gardening, we may think constant weeding, mosquito bites, tilling, fencing, pests, and sunburns. So how do you garden so it’s fun, easy, and gratifying?

By using pots on the back deck!

This is a very minimalist way to garden that requires very little attention and can still provide you with great produce or herbs. For our climate in Alabama, tomatoes grow like weeds. They do require watering every few days, but that’s about it. It is also important to try and pick your ripe tomatoes within a day or two of reddening so they don’t get eaten by other critters (especially if you don’t want to use pesticides).

But there is something truly exciting about growing your own food. It is extremely gratifying to make your own pico de gallo with fresh tomatoes, jalapenos, and garlic right from your garden.

For many of my patients, they use gardening as a way to get exercise and improve their vegetable intake in their diet.

But for me, I use it as a way to relax. A way to provide fresh produce to my friends and family. Especially when I have a great turn out. Now that’s gratifying.

And if back deck gardening still seems like too much work, visit your local community garden or Food Bank. There are always people in need of fresh food and the feeling you get helping people is beyond satisfying.

This is definitely one way to feed your mind and your belly!

How to Plan a Week’s Worth of Dinners in Just Five Minutes!

Back Deck Gardening