WELCOME TO WEEK 2!

WEEK 2:

IN THIS MODULE WE LEARN:

BREAKFAST

LUNCH

DINNER

HOW DO YOU PLAN YOUR MEALS?

MEAL PLANNING DOESN’T HAVE TO BE

TEDIOUS, BORING, OR BLAND!!

FOLLOW THE SIMPLEST RULE AND KEEP YOUR MEAL PLANNING ON TRACK.

FOLLOW THE RULE OF "1, 2, 3"
1 PROTEIN
2 SIDES
3 SPICES/HERBS

1 PROTEIN MEANS TYPE OF PROTEIN (I.E. CHICKEN, OR SALMON, OR STEAK).
2 SIDES MEANS 1 VEGETABLE AND 1 CARBOHYDRATE. 2 SERVINGS OF ANY VEGETABLE AND 1 SERVING OF ANY CARB.
SPICES OR HERBS KEEPS SEASONING SO SIMPLE AND LESS LIKELY THAT YOU CAN OVER-SEASON. I USE THINGS LIKE:

FRESH/DRIED/GROUND HERBS - (ROSEMARY, SAGE, THYME, DILL, CILANTRO, MINT, OREGANO...)
FRESH/DRIED/GROUND PEPPERS - (CAYENNE, PAPRIKA, CUMIN, RED PEPPER, CHILI PEPPER, ANCHO CHILI.....)
FRESH/DRIED/GROUND ROOTS - (ONION, GARLIC, TURMERIC, GINGER ....)
OTHER - (PINK HIMALAYAN SALT, BLACK PEPPER, WHITE PEPPER, CORIANDER....)
CONDIMENTS - (KETCHUP, MUSTARD, BBQ SAUCE, SAUERKRAUT, RELISH, ETC.)

YOU CAN SEE HOW THE COMBINATIONS OF MEALS COULD BE VIRTUALLY ENDLESS!

NOW GO START PLANNING!

THINK ABOUT THE MEALS YOU ENJOY EATING AND TRY TO RECREATE THEM IN A HEALTHY WAY. DON'T OVERCOMPLICATE YOUR MEALS UNNECESSARILY WITH COMPLICATED RECIPES, OR FANCY PREPARATION METHODS.

1. START WITH THE BASICS - FOLLOW THE 1, 2, 3 RULE TO KEEP POTS AND PANS USAGE TO A MINIMUM. PRACTICE ONE STYLE OF PREPARATION UNTIL YOU A PROFICIENT AND THEN MOVE FORWARD TO ANOTHER. WHEN I STARTED LEARNING TO COOK, I STARTED BY PAN-FRYING MY MEAT WITH SPRAY OLIVE OIL AND THEN ADDING MY CHOPPED VEGETABLES TO MY MEAT WHEN IT WAS ALMOST COMPLETELY COOKED. I ONLY HAD TO USE ONE PAN FOR MY MEALS AND IT TASTED GREAT. SOME EXAMPLE MEALS I HAVE MADE ARE:

GROUND BEEF WITH FROZEN CORN, DICED TOMATOES AND ONIONS; SEASONED WITH CHILI POWDER AND CUMIN.
CUBED CHICKEN BREAST WITH DICED ZUCCHINI, DICED ONIONS, AND DICED CARROTS; SEASONED WITH MINCED GARLIC, AND BLACK PEPPER.
STEW BEEF WITH CHOPPED ASPARAGUS, DICED YELLOW SQUASH, AND CHOPPED ONIONS; SEASONED WITH BLACK PEPPER AND MINCED FRESH CILANTRO.

2. HAVE PATIENCE WITH YOURSELF - NOT EVERY DISH TURNS OUT PERFECT ON THE FIRST TRY. I'VE MADE SOME PRETTY TERRIBLE MEALS IN MY DAY. WHAT DO YOU DO ABOUT IT? YOU SUCK IT UP AS A LEARNING EXPERIENCE. EAT IT, OR THROW IT AWAY AND TRY AGAIN. NO ENDEAVOR TOWARDS LEARNING A NEW SKILL GOES PERFECTLY. YOU HAVE TO BE PATIENT WITH YOURSELF AND FOCUS ON THE PROGRESS YOU'RE MAKING.

3. INVEST IN YOUR LEARNING - OBVIOUSLY, IF YOU HAVE FOUND YOUR WAY HERE, YOU'RE READY TO COMMIT TO A HEALTHY LIFESTYLE. NOW, YOU NEED TO INVEST IN THE FUN ACCOUTREMENTS OF HEALTH.

I HIGHLY SUGGEST PURCHASING A NICE SET OF GLASS TUPPERWARE CONTAINERS TO HELP GIVE YOU THAT EXTRA MOTIVATION TO CARRY YOUR HOMEMADE DELICIOUSNESS TO WORK. AMAZON HAS A TON OF GLASS PYREX FOOD STORAGE CONTAINERS - CLICK HERE THAT HAVE BEEN A GAME CHANGER FOR ME. THEY DON'T GET GRIMY OR STAINED, THEY DON'T DEGRADE, AND YOU DON'T HAVE TO DEVOTE THE TOP RACK OF THE DISHWASHER TO THE CONTAINERS. ADDITIONALLY, THEY'RE NOT SUPER EXPENSIVE AND THEY LAST FOREVER. YOU'RE WELCOME. 😁
I ALSO SUGGEST INVESTING IN A NICE BIG FRYING PAN THAT IS NON-STICK AND DURABLE. TARGET SELLS A MODERATELY PRICED FRYING PAN - CLICK HERE THAT IS NICE AND DURABLE AS LONG AS YOU AREN'T GOUGING IT WITH METAL UTENSILS OR BURNING THE BEJEEZUS OUT OF IT.

4. DON'T BE AFRAID TO EXPLORE AND CREATE - THIS MIGHT SEEM LIKE IT FLIES IN THE FACE OF THE FIRST TIP, BUT IT IS IMPORTANT TO EXPAND YOUR HORIZONS. I SUGGEST TRYING TO COOK ONE NEW INGREDIENT EVERY WEEK OR TWO JUST TO KEEP THINGS FRESH. PEOPLE TEND TO GET STUCK IN THE RUT WHEN IT COMES TO INSPIRATION. BORING MEALS DO NOT FOSTER SUSTAINABILITY. I OFTEN HEAD OVER TO PINTEREST TO LEARN ABOUT NEW INGREDIENTS AND GET SOME INSPIRATION.

Teacher Writing a Formula on a Blackboard

THE 80/20 RULE

EAT THE PLATE 80%

EAT OFF THE PLATE 20%

IT'S VERY SIMPLE MATH.

3 SQUARES * 7 DAYS A WEEK = 21 MEALS

20% OF 21 MEALS = ABOUT 4 DISCRETIONARY OCCURRENCES PER WEEK.

ANYTHING THAT BREAKS FROM THE PLATE GUIDELINES WOULD BE PART OF YOUR 20%.

FOR EXAMPLE:

IF YOU HAVE A SNACK FOOD AT WORK BETWEEN MEALS, THAT IS 1 OF 4 OCCURRENCES.
IF YOU GO OUT FOR DINNER AND HAVE A CHEESEBURGER AND FRIES ONE NIGHT, THAT IS 2 OF 4 OCCURRENCES.
IF YOU HAVE A CUPCAKE AFTER DINNER, THAT IS 1 OF 4 OCCURRENCES.
IF YOU HAVE A MUFFIN AND A PUMPKIN SPICE LATTE FORM THE COFFEE SHOP, THAT IS 2 OF 4 OCCURRENCES.

WHILE 4 “CHEAT”/DISCRETIONARY FOODS IN ONE WEEK MAY NOT SEEM EXCESSIVE, THEY DO ADD UP QUICKLY. BE JUDICIOUS ABOUT HOW YOU SPEND YOUR 20% AND REMEMBER THAT YOU’RE A GROWN UP. IF YOU GO OVER 20%, THAT’S YOUR PREROGATIVE AND IT’S NOT THE END OF THE WORLD.

HOW DO I USE MY 80/20 DISCRETIONARY FOODS?

HOW YOU USE YOUR WEEKLY DISCRETIONARY FOODS IS REALLY UP TO YOU.

HOWEVER YOU CHOOSE TO USE YOUR DISCRETIONARY FOODS, MAKE SURE YOU'RE:

PLANING THEM
TRACKING THEM
NOTING HOW YOU FEEL AFTER YOU EAT THEM
WHAT PROMPTED YOU TO GO FOR THEM

IT IS IMPORTANT TO ISOLATE WHAT MOTIVATES YOU TO EAT WHAT YOU DO, TAKE STOCK OF HOW YOU FEEL AFTERWARDS, AND KEEP TRACK OF HOW OFTEN IT'S HAPPENING. REMEMBER, KNOWLEDGE IS POWER! IF YOU DON'T TRACK YOUR 20%, 20% COULD BECOME 40% EASILY. IT'S PARTICULARLY IMPORTANT TO BE HONEST WITH YOURSELF ABOUT WHAT YOU'RE PUTTING IN THE TANK. DENIAL IS A VERY POWERFUL THING.

Welcome to

CLEANING OUT YOUR KITCHEN

IF IT’S IN YOUR HOUSE, IT’S IN YOUR BELLY!

CLEANING OUT YOUR FRIDGE, CUPBOARDS, AND PANTRY MIGHT SEEM LIKE A DAUNTING TASK, BUT IT IS ABSOLUTELY VITAL TO YOUR SUCCESS IN CREATING A NEW HEALTH-ORIENTED LIFESTYLE.

IT IS INSANELY IMPORTANT TO LIMIT YOUR EXPOSURE TO TEMPTING TREATS AND SNACKS, ESPECIALLY IN THE EARLY STAGES OF LEVELING UP YOUR NUTRIENT INTAKE.

HYPER-PALATABLE FOODS, LIKE CHIPS, CEREAL, ICE CREAM, TOASTER PASTRIES, SODAS, CANDY, AND COOKIES ALL HAVE A HIGHLY ADDICTIVE QUALITY. THEY WILL SIT IN YOUR PANTRY, OR FRIDGE, AND CALL TO YOU UNTIL YOU CAVE AND GO EAT THEM. WHY IS THAT?

HYPER-PALATABLE FOODS:

TRIGGER A DOPAMINERGIC RESPONSE (HAPPY HORMONES, AND ASSOCIATED WITH REWARDS)
READILY ABSORBED INTO THE BLOOD STREAM (QUICK ENERGY)
ELICIT A HIGHER TOLERANCE THRESHOLD OVER TIME (HAVE TO CONSUME MORE TO "GET YOUR FIX")
ARE CONSUMED IN SPITE OF THE NEGATIVE CONSEQUENCES TO HEALTH

LET ALL THAT SINK IN!!

IT IS EASY TO RATIONALIZE WHY YOU WOULD KEEP THESE FOODS IN YOUR HOUSE, DESPITE MAKING A COMMITMENT TO IMPROVING YOUR HEALTH.

MANY PEOPLE HAVE CHILDREN AND CLAIM THAT THEIR KIDS ARE THE ONLY ONES WHO EAT IT.

**HINT: IF YOU SHOULDN'T BE EATING IT, NEITHER SHOULD YOUR KIDS.**

MANY PEOPLE CLAIM THAT ONLY THEIR SPOUSE, OR SIGNIFICANT OTHER EATS IT.

**HINT: FORMING A STRONG SUPPORT NETWORK IS CRUCIAL TO SUCCESS. IF YOUR SPOUSE IS INTENT ON

CONTINUING AN UNHEALTHY LIFESTYLE, HAVE THEM PURCHASE SINGLE-SERVING PACKAGES OF THE FOOD AND CONSUME THEM RIGHT AWAY. IT IS NOT TOO MUCH TO ASK FOR THE SAKE OF YOUR HEALTH.**

MANY PEOPLE CLAIM THAT THEY DON'T EAT WHATEVER THE UNHEALTHY FOOD IS (I.E. PREFER SAVORY TO SWEET, OR VICE VERSA).

**HINT: IF YOU DON'T EAT IT, GET RID OF IT. IF SOMEONE ELSE IS EATING IT, SEE THE ABOVE.**

DON'T RATIONALIZE

DON'T MAKE EXCUSES

THROW IT OUT, OR DONATE IT.

LET’S GO GROCERY SHOPPING!

SO FAR, YOU'VE LEARNED:

WHAT HEALTHY UNPROCESSED FOODS ARE
HOW TO GROCERY SHOP FOR HEALTHY FOODS
HOW TO PLAN YOUR MEALS
RESOURCES FOR RECIPES AND COOKING

THIS WEEK, YOU ARE RESPONSIBLE FOR REALLY PUTTING IT INTO ACTION!!

FOLLOW THE "1, 2, 3" OF MEAL PLANNING BASED ON THE FOODS YOU LIKE

FOR EXAMPLE, I LIKE:

CHICKEN BREAST WITH BLACK PEPPER AND SEA SALT, A BAKED POTATO WITH BUTTER, STEAMED ASPARAGUS, AND STRAWBERRIES FOR DESSERT.

A TACO BOWL WITH GROUND BEEF, CORN, AND BLACK BEANS; SEASONED WITH ONION POWDER AND CHILI POWDER. AVOCADO ON TOP.

SCRAMBLED EGGS SEASONED WITH BLACK PEPPER AND SALT, WITH BLACKBERRIES, BANANA, AND MACADAMIA NUTS ON THE SIDE.

SALMON SEASONED WITH DILL AND LEMON PEPPER, WITH SIDES OF BROCCOLI AND SWEET POTATO AND BLUEBERRIES WITH HOMEMADE WHIPPED CREAM FOR DESSERT.

YOU CAN MAKE YOUR GROCERY TRIP MORE, OR LESS COMPLICATED, BASED ON THE VARIETY OF MEALS YOU CHOOSE TO COOK. PERSONALLY, I LIKE TO KEEP IT SIMPLE AND INEXPENSIVE.

I START BY FINDING WHAT MEATS I PREFER THAT ARE ON SALE, THEN I CHOOSE 3-5 VEGETABLES THAT I LIKE (ON SALE), AND FINALLY I CHOOSE A COUPLE FATS TO THROW IN.

DON'T GET TIED DOWN TO RECIPES!

FOLLOWING A RECIPE WILL NOT TEACH YOU THE FUNDAMENTALS OF COOKING. THEY CAN BE TEDIOUS, FORCE YOU TO BUY EXPENSIVE AND UNNECESSARY EXTRAS, AND THEY MAKE MEAL PREPPING TAKE A MUCH LONGER TIME.

I RELY ON A VERY FEW POTS, PANS, AND GIZMOS TO SUCCESSFULLY PREP IN AN HOUR OR LESS.

1 LARGE SAUTÉ PAN
AN INSTANT POT
A GOOD SPATULA
AND SOMETIMES A CASSEROLE DISH FOR BAKING

JUST KEEP IT SIMPLE TO START. YOU CAN ALWAYS GET FANCY LATER.

EXPERIMENT WITH COOKING!

MEAT:

IF YOU’RE NOT ACCUSTOMED TO IT, COOKING MEAT CAN SEEM DAUNTING. MEATS VARY IN STORAGE TIME, COOKING TIME, COOKING TEMPERATURES, CONSISTENCIES, AND FLAVORS, BUT IT'S IMPORTANT TO REMEMBER THAT YOU AREN'T TRYING TO RUN A MICHELIN-STARRED RESTAURANT. START SMALL AND GET BETTER OVER TIME.GROUND MEATS ARE THE EASIEST TO COOK, FOLLOWED BY STEAK, CHICKEN, AND WHITE FISH.MY PREFERRED METHODS OF COOKING MEAT ARE:

BAKING IN THE OVEN - BEST FOR LARGE QUANTITIES
PAN-FRYING (WITHOUT OIL) - BEST FOR SMALL QUANTITIES
SLOW COOKING - BEST FOR LARGE CUTS, OR SHREDDING

PRESSURE COOKING IN MY INSTANT POT - BEST FOR MEDIUM-SIZED PORTIONS

THE BEST WAY TO TELL WHEN A PIECE OF MEAT HAS FINISHED COOKING IS PRESSING ON IT. WHEN IT IS VERY FIRM AND SLIGHTLY SPRINGY IT'S PROBABLY DONE. YOU CAN ALSO CUT IT OPEN AT THE THICKEST PART AND MAKE SURE THAT IT ISN'T RED/PINK/BLOODY (UNLESS YOU LOVE A RARE STEAK 🤤).

VEGETABLES:

VEGETABLES MAY SEEM A LITTLE MORE APPROACHABLE THAN MEATS, BUT THERE ARE SO MANY TYPES AVAILABLE FOR PURCHASE THAT IT CAN SEEM OVERWHELMING TO CHOOSE JUST A FEW. I HIGHLY SUGGEST RETURNING TO THE VEGETABLES THAT YOU LIKED AS A KID AND THEN BRANCHING OUT. FOR ME, I LOVED ASPARAGUS, BROCCOLI, CORN, LIMA BEANS, AND GREEN BEANS. I STARTED WITH THEM AND SLOWLY EXPANDED MY CULINARY VOCABULARY INTO BEETS, BRUSSELS SPROUTS, POTATOES, CHARD, ETC.START SMALL AND EXPAND. IT'S AS SIMPLE AS THAT. MY PREFERRED METHODS OF COOKING VEGETABLES ARE:

PAN-SEARING (NO OIL)
ROASTED IN THE OVEN (NO OIL)
STEAMED OR PRESSURE COOKED IN MY INSTANT POT

FOR EASE, I USUALLY CHOP MY VEGETABLES UP AND MIX THEM TOGETHER TO COOK. JUST REMEMBER, THE STARCHIER THE VEGETABLE, THE LONGER THE COOK TIME. MAKE SURE YOU'RE THROWING YOUR ROOT VEGETABLES IN THE PAN/POT FIRST. GOURDS, LIKE BUTTERNUT SQUASH, SPAGHETTI SQUASH, AND ACORN SQUASH ARE ALSO GOOD IN AN INSTANT POT, OR IN THE OVEN. I’D SUGGEST GOOGLING COOKING TIMES BASED ON THE SIZE.

JOURNALING IN WEEK 2

WHAT SHOULD I BE JOURNALING ABOUT IN WEEK 2?

YOU SHOULD BE TRACKING:

ARE YOU STRUGGLING WITH THE CONCEPT OF NOT DIETING?

WHEN DID YOU EAT YOUR 20% DISCRETIONARY FOODS?

WHAT NEW THINGS DID YOU BUY AT THE GROCERY STORE?

HOW DID IT FEEL TO CLEAN YOUR KITCHEN AND THROW OUT THE LESS HEALTHY FOODS?

WHAT RATIONALIZATIONS DID YOU TRY TO MAKE AND HOW DID YOUR HOME SUPPORT HANDLE THE CHANGES?

HOW ARE YOU FEELING ABOUT TAKING ON THE TASK OF COOKING FOR YOURSELF AND PLANNING YOUR MEALS?

THINGS YOU’RE LOOKING FORWARD TO TRYING NEXT WEEK?

IMPORTANT TAKEAWAYS FROM WEEK 2

CONTINUE TO WEEK 3