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Welcome to Fit to the Core’s “Everything you ever wanted to know about fitness” blog. Everyday people are bombarded with conflicting health and fitness messages by the media. It can be overwhelming. I hope to clear up some of those conflicting messages by sharing what I have learned over the years and what I am still learning. The fitness industry is a young industry that is constantly changing and evolving. Let me clear up some of the confusion.

Beverly Brewer Karpinski

Plan for Success: Healthy Eating Doesn’t Just Happen

Now that you know the 10 Rules for Fat Loss and you understand when and what to eat, let’s talk about planning for success.

In our fast-paced society, it is easy to get off track when it comes to eating right.  It’s imperative that you plan ahead or it simply won’t happen.  Eating healthy really isn’t that difficult to do.  It’s all about developing new habits.

Start by picking a day and time to sit down and plan out your meals for the week.  I usually pick Saturday to do this.  I have a form I use that has a daily plan for six meals a day.  Once I know what I’m eating, I make my grocery list and head off to the grocery store.

The fun starts on Sunday when my husband either fires up the barbeque grill or we get out the George Foreman.  We may grill some beef, turkey, and/or bison burgers, several chicken breasts, and maybe some chicken thighs or salmon and then freeze.  If you prefer, you can also buy your meat already prepared in the frozen section of the grocery store.  While the meat is grilling we make a double batch of brown rice, let it cool, and divide it into one-cup portions and freeze.  Sometimes my husband cooks a large pot of homemade pasta sauce and turkey meatballs.  We divide them into four or five portions and freeze.

Another time saver is to cut up several vegetables for quick snacks to pack in your lunch or to throw in salads with some chicken breasts for a quick and healthy meal.  If you like eggs, boil a few to keep in the fridge.  They can be added to salads or just eaten by themselves with some fresh veggies and/or fruit.

You will want to also buy foods that are easily transported in your purse, lunch or car to make sure you never miss a meal.  I always keep a supply of beef jerky, almonds, walnuts, yogurt, nutrition bars and fruit on hand.

This may seem like a lot of work, but counting the planning, shopping, cooking and chopping, you can get all this done in 3-4 hours—even less if you get your whole family involved.  A lot of the cooking part only needs to be done about twice per month.  This is a great way to teach your children about healthy eating.  You will always be able to put together a quick, delicious meal after work and have more quality time to spend with your family.

I’ve heard that it takes 21 days to develop a new habit.  I challenge you to try this for at least a month to plan, prepare and eat your way to a healthier life!

Photo Credit:  angelia_ca

About the author

Beverly Brewer Karpinski
Beverly Brewer Karpinski
• Owner and director of "Fit to the Core" In-Home Personal Training
• Health and Fitness Inc. Certified Personal Trainer, 2001
• A.C.E. Certified Personal Trainer, 2004
• Certified Master Fitness by Phone Coach, 2005
• Strength & Conditioning Personal Trainer Certificate, Paradise Valley Community College, Phoenix, AZ, 2008
• Wellness Editor, Puma Press, 2007-2008
• Currently in pursuit of a Bachelor of Science Degree in Exercise & Wellness.
• Fitness Manager & Director, Curves for Women, 2004-2006
• In-Home personal training, 2002-Present
• Personal Trainer, Naturally Women, 2004-2006
• Personal Trainer, Total Woman, 2001-2004
• Core Stability Specialty Training, Health and Fitness, Inc., 2001
• Advanced Biomechanics Training, Health and Fitness, Inc., 2001


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