“The success formula for any type of physique competition is 90% what you put on the end of your fork.”
-Mareya Ibrahim
“If you eat to thrive and you help your brain and your body to function at their best, that’s where we can make the biggest impact on our health three times a day.”
-Mareya Ibrahim
If thinking about food is becoming your full-time endeavor, and you are your family’s designated chef, I’ve got a solution for you, and it’s called Meal Prep. In this episode, we’ll break down what meal prep is, by shedding light on 10 actionable tips that you can apply in your everyday life. Welcome to episode 92!
Timestamps
1:00 Introduction – meal prep as a solution
5:03 Taking the stress out of equation when making food
8:14 #1 – Make a plan and shop with a list
9:55 #2 – Double, or even triple the batch
11:40 #3 – Have the right tools for the job
15:27 #4 – Stock-up on short cut staples
20:43 #5 – Pre-wash your produce
23:31 #6 – Pre-cook proteins and grains
26:23 #7 – One-sheet-wonder pan meal
28:59 #8 - Stock-up on sauces and spices
31:47 #9 – Pound it out and chop it up
32:45 #10 – Defer to veggies
Resources
If you’ve found yourself struggling with keeping a positive mindset lately, you are not alone. According to renowned brain health Dr. Daniel Amen, all of us are being traumatized in some way. The human brain is wired to remember traumatic experiences, and in some people, this biological reality may lead to PTSD or post-traumatic stress disorder.
I have learned that while you can’t control what happens in life, you can control how you react and for us, that means reaching into our medicine cabinet. Not the one you may be thinking of, exactly. I’m referring to your kitchen – your pantry and your refrigerator – because they can hold the answer to your overall well-being. The benefits of a nutrient-rich approach to eating are enormous and the beautiful part is, they’re delicious, too. I’ll dive into the 6 core categories of foods to fill your plate, and how they can contribute to the whole, beautiful being that is you. When you take care of yourself, you take care of everyone around you.
For more in-depth information on optimizing metabolism, feeding gut health, keeping inflammation in check, and optimizing brain health, check out my book “Eat Like You Give a Fork: The Real Dish on Eating to Thrive,” with 8 core strategies to help you thrive. Plus, there are over 80 recipes that help you incorporate these ingredients and strategies into every meal.
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