Let's talk Meal Prep!

(image source: google.com)

When I took control of my health and fitness, I knew that there were a lot of things about my day to day routine I would need to change. I would need to change the way I thought, the way I ate and the way I exercised.

One of the things that has helped me is Food prep.

Prepping my food ahead of time has been the #1 strategy I use to make certain I eat healthy meals and snacks throughout the week. I have said many times it is much easier to eat nutritious foods and control portions when you take the time to prepare food in advance. In fact, food prep is the #1 tip I give people when asked for advice on changing eating habits.

What is food/meal prep you may ask?


Meal Preparation/Food Preparation or ‘Meal prep’ means– preparing food for eating, generally requires selection, measurement and combination of ingredients in an ordered procedure so as to achieve desired results. Food preparation includes but is not limited to cooking.
Basically, this means cooking items in bulk and eating leftovers!

Recently someone left a comment on my IG post @myfitnessrebirth sharing with me that a fellow fitness and health enthusiast lost weight without meal prep. I think that's great! Not everyone can do that and that's where YOU have to decide what works for your body and lifestyle.

However if meal prep is something you think would help you here are my tips to making meal prep easier and the best way for it to work for you:

Before beginning any meal prep, I advise you to have a plethora of tupperware containers on hand, you are going to need them


Beginner's Guide to Meal Prep

The Two P's - Plan and Prep

Please remember, I am not a nutritionist, dietician, or personal trainer, this is just what works best for me and my body. Everyone's idea of "healthy" varies, and that is okay!

HOW TO:

- Pick one day a week as your "plan and prep" day
- Grocery shop on this day as well!
-Sunday is the day I use

PLAN
1. Plan your meals for the week out using the following guideline:
- Protein + Starch + Vegetable (and be making sure to get your healthy fats in!)
- Protein options that I recommend: I have put a * next to my favorites!
- Chicken Breasts* Boneless, Skinless
- Chicken thighs are okay for specific recipes
- Ground Beef – 85% lean or higher
- Ground Turkey* – 93% lean or higher*
- Fish – Salmon,* Tilapia, Shrimp*
- Eggs (hard boil a bunch for the week!)
- Steak, Pork, or Sausage are all options too, but I don't eat those meats enough to offer advice on how to best prepare them for meal prep!


- Starch options: opt for whole grain, complex carbohydrates as your fuel!
I have put a * next to my favorites!
- Quinoa*— you can add whatever flavors/spices of dish to quinoa to boost flavor
- Sweet potato*
- Brown rice*
- Pasta
-Bulgur
- Plantain

(there are other options as well but I just gave a 'basic' list)
- Vegetable options: leafy greens are your best bet here! I have put a * next to my favorites!
- Spinach*
- Green Beans*
- Mushrooms*
- Asparagus*
- Broccoli
- Cucumber*
- Red, Yellow, Orange Peppers*
- Zucchini*
- Kale
- Carrots*
- Tomatoes*
- Sugar Snap Peas

2. Check to make sure you have all the ingredients for all recipes before hand!
3. Add necessary items to the shopping list

PREP

1. Grocery shop for the week
2. Peel, chop, cut all raw veggies for the week to put in lunch or to have as a snack
(Healthy choices are easier to make when they're ready to be eaten!)
3. Repeat the process for any fruit that requires cutting to be eaten
4. Prep your protein/meals
- Make specific meals to eat as alternating left overs
- Make items to store in the freezer and eat at a later time
- Make your meat "basic" to be used in a variety of ways throughout the week

Now, you can take prepping as far as you want to.
You can:
1. Cook enough protein, veggies, starches to eat for the week
(keeping these items basic will make them more versatile to use during the week)
OR
2.Cook two meals to generate enough meals to alternate for the week (five days of dinners)
(the weekend is always a free for all for me because I am unsure if I will be at my apartment or not)

- Everyone meal preps at different intensities or "levels" I will call them. The level of meal prep depends on their schedule, health goals and time willing to dedicate to prepping. For example, I consider myself a beginner to intermediate meal prepper, since I prep for usually four to five days worth of dinner, a few days of breakfast, and all my healthy snacks. An advanced prepper would be an individual who has all seven dinners, possibly even lunch and breakfast prepped and may even dabble in freezer meal prep (something I have not tried yet but involves cooking and freezing meals to defrost and enjoy at a later date).

Remember, do what works best for you though, if cooking everything at once on Sunday is too much because that's your day of rest, pick two days to meal prep then, this is what I do sometimes!

5 Tips to Stay Fit While Traveling

(image credit: Google)

One of the excuses I used to make about not exercising and not making the time to prepare or cook healthy meals was; "Work is hectic, I've no time". Or "my job is demanding and I travel a lot". Well, work is still hectic and I still travel quite a bit.

This week I'm in another country, one that I've been to before but nevertheless it's different from my usual environment. Different in the sense that I don't know the best healthy places to eat, the best gyms and I don't have my gym crew to motivate me.

Does this sound familiar to you? Well then let me give you a few tips and tricks that I've picked up.

1. Research! Aunty Google is your friend. Find out where you are staying and what local restaurants or gym spots are close to where you are staying. If you are staying in a hotel, find out if they have a gym.

2. Carry portable gym equipment. I carry my jump rope and resistance band. Don't forget your food journal (if you have one). This is great because if there is no gym or you have a late work session and can't go to one, then you can work out in your room.

3. Eat right. I ensure I make the best healthy options in the hotel, especially with the breakfast buffet. It can be hard but most times the chef is willing to make eggs with less oil and a lot of veggies so that's what I mostly eat for breakfast. I also take an apple or a banana from breakfast so I can snack on during my meetings so I can avoid pastries.
4. Drink right. Take along your water bottle and fill it up with water throughout the day. Or always ask for bottled water and try avoid sweet energy drinks or soft drinks. If you have afterwork drinks, select ones such as Gin and tonic, cranberry and vodka etc. They have less calories. Limit your drinks to 1-2 and drink water in between drinks.

5. Sleep. Get enough rest. When travelling for work, you often feel the pressure to work towards deadlines by working around the clock at the expense of sleep. Try your best to get enough sleep (6-8hrs).



What are your tips and tricks for keeping fit and living healthy while travelling?

The All new bowl of goodness from So Fresh Market- The Chia Tropical Bowl + Giveaway

I love smoothies because they are healthy, convenient and portable. They are ideal fuel and perfect on-the-go all in one breakfast, a tasty afternoon snack or healthy dessert. I also love experimenting and trying different mixes for my smoothies. I was delighted when the team at So Fresh Neighbourhood market in Ikoyi sent me a bowl of a new addition to their menu: Chia Tropical Bowl

It is a smoothie made from Blueberries, Mango, Frozen Banana, Sweet pear, Low fat unsweetened yogurt, Chia seeds and topped with Banana and kiwi slices

I love mangoes and so anything that has mango has my vote already. The added chia seeds helps you stay fuller for longer so it definitely can be a meal replacement. I am not a big fan of banana slices on smoothies so personally I will replace the toppings to maybe Mango? Yes I know I love my mangoes.

Portion wise, it is a rather large bowl. I couldn’t finish it and so I froze half of it and had it the next morning at work for breakfast. It tasted like ice cream and my colleagues and I couldn’t get enough of it.

A good improvement would be to know what the estimated amount of calories per portion. This helps those of us that like to estimate our daily calorie intake. Other than that, this product is very healthy and a good frozen treat or dessert for sweet lovers. Other flavours are available and I love that there is a variety.

One lucky reader based in Lagos stands a chance to win this delicious bowl of goodness!

All you have to do is follow @fitnessrebirth on Twitter and tweet me or @myfitnessrebirth on Instagram and leave a comment telling me your favourite home made smoothie recipe. I shall randomly select the lucky winner on 9th March, 2014.

For those who would like to try out So Fresh Market's smoothies, you can order online from SoFresh at sofreshmarketng.com or visit them at 92, Awolowo Road, Ikoyi, Lagos.

My first CrossFit Class- A beginner's experience

CrossFit classes seem to be all the rave right now and I put it on my fitness bucket list. So imagine my excitement when I got into UK this morning and found a class just 3 minutes walk from my apartment. Well before I go further, what exactly is CrossFit?

Here’s the definition of CrossFit from the official site:

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy


I emailed the Crossfit gym and asked if I could come in as a beginner and I was offered a free session. Excited, I arrived 10mins early for the 6:30pm class. I had the opportunity to watch the 5:30pm group finishing up and I got nervous and scared. They all looked so fit and the workouts seemed intense. I almost chickened out. lol.


The class started and I introduced myself to the instructor who was super nice. We started with a brisk run outside (it was so cold outside but I survived) and went back in to get the brief on the WOD (workout of the Day). Split into teams of 2, I paired with my friend I dragged in with me. Warm up was practicing the 3 moves of the circuit. Squats, Handstands on the wall, and Knee Toe Touches.
I got the hang of the moves and I was showed the modified version for the headstands (I can't do a handstand....well not yet)

The real workout began and started with weighted front squats (we did 15kg), modified wall climbs and knee/toe touches. 10 of each move, 3 times.

It was a bit intense but I didn't give up as everyone cheered each other on. Felt like a family workout.

I loved my first class and I will definitely give it a try again.

7 Day African Paleo Challenge- Meal Plan!

For the next 7 days starting on Sunday 19th October, 2014, we will be going Paleo
As promised, see below for my meal plan. Please feel free to modify, but remember whatever you modify with should still be in the What To Eat list I discussed here

Also remember just because we are eating low carb and healthy doesn't mean portion control has to go out the window.
Stay within your calorie limit and journal your meals. See more on this here

Share your meals and recipes with me and don't forget to tag me on instagram @myfitnessrebirth or on Twitter @fitnessrebirth

Gym Membership Deal: LAGOS!

When you’re eager to try a new restaurant, you might ask your friends for recommendations, read a good review, or check out the menu before you spend your money and time there. If you enjoy your first meal, you’ll return again and again, but if your experience is less than great, that first visit will also be your last.

I liken that experience to joining a gym. As a fitness enthusiast, I have had a fair share of gym memberships and classes and I really like trying new things and looking for the latest in town. I am an addict and I am not ashamed.

Since I like discovering things, I have decided to also use this blog to share experiences, recommendations, deals and offers I come across that are fitness related in Lagos.

To kick this off, one of the gyms I belong to, Club Shrinkers which is amazing by the way, has a great deal going on for 5 days.

Highlights

Two options available (customers can purchase more than one option):
N7990 (N35000 original value) – valid for one month gym membership and one year registration
N14990 (N70000 original value) – valid for two month gym membership and one year registration

Full gym class with state of the art equipment which include:
Gym machines
Treadmill
Dumbbells
Stair climber
Gym provides workout equipment and training session
Burn out fat
Build muscles and enhance body shape
Experienced gym instructors

Head over to dealdey and get this deal. It really is a great one considering an average gym membership on the Island in Lagos is about N30k per month excluding registration.

Pure African Paleo Living- 7 Days Challenge

Beyond the commercialism of Paleo Diet, there really is something good there and I once did a whole month of Paleo in May and it was really good but you know I love my grains so I can't be forever 100% Paleo. Stop eating Jollof rice (made with brown rice of course)??? No thanks!

However once in a while, I clean up my diet and go 100% Paleo and that's exactly what I want to do for 7 days starting this Sunday 19th - Saturday 25th.

Robb Wolf has a comprehensive article on what Paleo really entails here


Hint: Did you know Plantain is paleo-approved?

HERE IS THE FIRST THING YOU SHOULD DO: Make sure you understand the food list below, and then go stock up on items on the WHAT TO EAT & WHAT TO DRINK lists. And keep this list handy. You’ll need it over the next 7 days!

WHAT TO EAT!

• All Meats (beef, chicken, pork, and also things like
sausages without additives, deli meats, organ meats,
jerky, etc.)
• All Seafood (including shellfish and fish)
• Eggs
• All Vegetables (including sweet potatoes, plantain and
white potatoes, but corn and rice are NOT veggies)
• All Fruits (but not dried fruits or fruit juices)
• Nuts (peanuts/groundnuts are not nuts!)
• Good Oils (coconut oil, olive oil, ghee, tallow,
lard - not hydrogenated, bacon grease, avocado oil,
macadamia oil)
• Almost Any Seasoning (salt, pepper, all
herbs, and any spices without any added sugar or
additives)

WHAT NOT TO EAT

• Wheat (including “whole grains” and anything made from flour,
including bread, pasta, cookies, & cakes)
• Other Grains (including rice, CORN, rye, barley, and oats, as well
as cous-cous and quinoa)
• Legumes (no beans of any sort except for green beans and peas)
• Soy (including tofu, soy milk, & soy sauce)
• All Processed Sugar (including corn syrup, high fructose corn
syrup, brown sugar, cane sugar, coconut sugar, date sugar, honey, &
maple syrup)
• Dairy (including milk, butter, cheese, cream, yogurt, & kefir)
• Artificial Sweeteners
• Bad Oils (including canola oil, vegetable oil, corn oil, or any other
oils not listed under Good Oils)
• EVERYTHING ELSE (including MSG (often called “natural
flavoring” or “monosodium glutamate”), artificial food colorings,
mayonnaise, and anything not listed in “What to Eat”)
• Alcohol of Any Type
• Sodas (even diet)
• Fruit Juice
• Milk
• Sport/Energy Drinks
• Any Sweetener

So who's in? I will be posting my meals, tips, and other relevant information specifically for Nigerians, and other Africans who feel our meals can't be paleo-approved.

Feel free to email me on africanpaleo@gmail.com