Cooking Shows

Meal Planning for a Healthy Diet

Hello and welcome everyone to today’s blog post on eating healthy. This is a huge topic so I thought I would start off small and just touch on the topic of meal planning. Meal planning is amazing. It’s saved my butt so many times and kept me on track to meeting my fitness goals. How, you ask? Because meal planning means I have everything I am going to eat for the week mapped out and ready to go so it takes the thinking and guess work out of what I eat in a day.

Grilled Meats, Steak, Sausage, Meat, Beef, Food, Grill
My typical strategy is to make all my breakfasts and lunches on Sunday, package them in Tupperware containers, and then nab them each morning as I race out the door. Dinners I tend to cook in smaller batches that only last for two or three days.

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Now, this might sound dreadful, but not to worry, I’m not eating the exact same thing every single day. When I cook on Sunday I make several smaller meals all at once and bake them all in the oven together or on the stove top. For example, say I got a bunch of chicken thighs on sale at the store on Sunday. I’ll take aluminum foil and put some chicken, carrots, onions and cumin in one packet and wrap it like a Christmas present. Then, I’ll take another packet of aluminum foil and place some chicken in it with asparagus, mushrooms, shallots and garlic. I’ll keep adding different veggies and spices to each packet so that I can pop all of that in the oven together and have instant meals to eat throughout the week. But did you notice how each aluminum foil packet was different? They all may contain the chicken I bought on sale, but there is enough variety in vegetables and spices to keep it interesting and so I won’t get bored eating chicken all week.

Breakfast, Oatmeal, Walnuts, Blueberries, Berry
I do something similar with breakfasts. I adore oatmeal- really, it’s my jam. So I’ll make a week’s worth of oatmeal, then add various fruits, spices or other ingredients to keep it interesting. Like this week, I added the following items to my oatmeal: cranberries (because why not), chia seeds, coconut milk, cinnamon, fresh mango, diced apple and raisins. See? Even a tiny addition can really change the flavor and texture of a dish.
However, if you’ve never done it before, here are some handy tips on how to meal plan. (I also did some digging and found an interesting read on the MyFitnessPal Blog that I’ve linked for you to read as well.)

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First, take stock of the upcoming week. Whip out those phones and open your calendars. What do you have going on? Are you racing from work to soccer practice with the kids? Do you have late meetings? These are things you need to take into account when meal planning. If you are running with the kids to practice directly after work, you’ll probably want to make meals that are more portable and easier to eat from the stands while the kids practice. If you’re staying late at work, does your office have a refrigerator where you can put your lunch and dinner to eat later? Nothing kills good intentions better than having to get fast food for a meal rather than eating something nutritious and homemade. Also, look to see if you’ll have time to make dinner each night, or if you need to make a large dish that will last several days (like I do).

Spices, Jar, Kitchen, Cooking, Wooden, Pepper, Glass
Next, poke around in your kitchen to see what you already have. I like saving money, so anything that I already have at home that I don’t need to buy twice is great. Try to think of meals that can incorporate what you already have to save money. Google is a great resource for finding yummy recipes using what you already have on hand. Another great thing for new cooks is that most recipes will tell you how many people the dish feeds (or how many days of leftovers you can expect), this is valuable information when planning your meals for the week.

Grocery Store, Supermarket, Vegetable, Shop, Tomato
Now it’s time to go to the store. If you don’t have a bunch of recipes memorized like I do, feel free to bring your recipe food lists with you to the store so you make sure you get everything you need for the coming week. I try to buy seasonal produce that’s on sale to further stretch my money. I do the same thing with the meat section. I head straight to the “Manager’s Sale” section and inspect the meats there for anything appealing to me. Remember those chicken thighs I was talking about earlier? I got those on sale for 50% off! The feeling of getting a pound of organic, non-GMO chicken for less than $5 is a great feeling.

Cooking, Pies, Vareniki, Pelmeni, Cook, Food, Kitchen
You’re almost done! You’ve looked at your week, taken stock of the kitchen, gathered your bounty from the store, and now you are home. So let’s get cooking. Now you just need to cook all this great food and you’ll be done. Granted, depending on your recipes this may take a bit, but your Future Self will be so grateful to Past You for being able to open the fridge and see all this amazing food sitting inside ready to be eaten.
And you’re done! Let me know what you thought about this post in the comments.

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Cooking Shows

Cooking with Fey Series Announcement and Life Update!

Hello and welcome everyone to today’s episode of Cooking with Fey. You may notice that we aren’t in my kitchen for today’s video, and that is because I have a channel announcement for you all.

As you may know, I have a day job and work as a personal trainer at night. Well, I’ve been getting a lot more personal training clients recently and I had to make a very difficult choice, to take on more clients on the weekends or keep filming my cooking videos. So after a lot of thinking and pondering, I’ve decided to put the Cooking with Fey series on hold for a while. I don’t plan on cancelling the series forever, but for the next few months I want to really focus on my second job and gaining more clients.

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The end goal to all of this is to become successful enough with my personal training job that I can quit my day job and stop working seven (7) days a week. At that time I plan on starting up the Cooking with Fey series again. My current plan is to quit my day job and move into personal training full time by the spring of 2018, but depending on how many new clients I am working with might push that timeline forward. Let’s keep our fingers crossed that business continues to grow and I can resume the series sooner rather than later.

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I really appreciate your patience and flexibility with me while I work towards this goal, and work up the courage to quite my day job. It’s a big step for me and one that has a lot of anxiety and uncertainty for me and my husband. So please bear with me while I work through this leap of faith.

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Cooking Shows

Atrial Fibrillation Approved Grocery Haul for December 3rd, 2017!

Hello and welcome everyone to another episode of Cooking with Fey!

Today I thought I would share with you a grocery haul that is perfect for those of us with Atrial Fibrillation. When shopping for groceries with Atrial Fibrillation, try to stick with fresh fruits and vegetables and unprocessed meats. The goal is to eat food in as close to it’s nature state as possible, so try to avoid foods found in boxes or cans.

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You’ll also want to try and limit your salt or sugar intake. I’m trying out some Greek yogurt mixed with fruit to add more protein to my diet, and ward off those pesky sugar cravings. Salt is another thing to avoid. By reducing your intake of boxed or canned food items you can decrease your salt intake fairly easily and naturally. When cooking, try to cut back on how much salt you would normally use and see how your meal tastes. You might be surprised by how easy it is to reduce your salt content in food without sacrificing flavor.

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Leafy greens are a must, as they are a great source of micro-nutrients your body needs. Broccoli is an amazing addition to your diet for the vitamin content as well, so try roasting or steaming this yummy food to add to your lunches or dinners throughout the week.

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Meat, like chicken, is a great source of protein to help your body repair and maintain muscle tissue, like your heart. So be sure to get between 40-60 grams of protein each day to help your body performing at its best.

If you have any specific questions please leave them in the comments down below and I would be happy to answer them.

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Cooking Shows

Heart Healthy Meals for Weightlifting!

Hello and welcome everyone to another episode of Cooking with Fey! Today I will be showing you what I typically eat Monday through Saturday when I am in a “bulking phase” to gain more lean muscle mass. (Note: As a lady, this meal plan will not turn you into a big bodybuilder like Arnold Schwarzenegger. It just means you are going to be trading excess fat for more muscle.) These foods are all perfect for those of us with atrial fibrillation, and are healthy enough that anyone can copy this meal plan and have great success with it.

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I try to eat protein at each of my meals, and munch on some vegan protein or nuts if I’m feeling like a snack in between my three main meals. Don’t be afraid of snacking, just make sure that you are eating healthy and nutritious foods for your snack and not junk like microwave popcorn or chips.

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Also for your meals, make sure you are eating at least one cup of vegetables. I can’t stress enough how amazing fresh vegetables are for the body, and how few clients I see actually eating them. Just swap out some rice, pasta, or bread with leafy greens at each meal and your body will thank you.

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As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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P.S. Starting November 17th through November 27th, I will be traveling out of the country and not have access to a regular internet connection. This means that I will miss the next two Sundays of Cooking with Fey videos. For this I am very sorry, but I’ve been planning this trip for the last 13 months and want to be sure it’s as fun as I imagined it would be. But not to worry, I will return with a new Cooking with Fey video on December 3rd! So stay tuned and thank you for your patience.

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Cooking Shows

Vegan and Gluten Free Cabbage Soup

Hello and welcome everyone to another episode of Cooking with Fey!

Today I will share with you my favorite cabbage soup recipe. These last few days it’s been snowing here in the Pacific Northwest, which is unheard of for us so early in the year. So I thought I would make some comfort food that is both heart healthy and tasty to make it through this bizarre weather.

For this recipe you need:

  • 1/2 cabbage, chopped
  • 2 large carrots, chopped
  • 1 onion, diced
  • 1 cup of quinoa
  • 1 & 1/2 cups of green beans, chopped
  • 2 cups of mushrooms, sliced in half

Now, just toss everything into a large stock pot with some water and spices and cook for 40-45 minutes. It’s that easy!

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Cooking Shows

Fuel Up With This Vegan Pre-Workout Breakfast

Hello and welcome everyone to another episode of Cooking with Fey.

Today I thought I would share my pre-workout breakfast with all of you. This meal is eaten before I arrive at the gym so my body has the fuel it needs to rock a stellar workout. It is easy to make and contains a dense nutritional profile.

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First let’s take a look at the Amazing Grass Green SuperFood blend in Sweet Berry. The brand Amazing Grass has a wide array of high-quality plant based nutrients that I find is a great addition to my workout shakes when I know I’ll be hitting the weights or doing a particularly hard cardio routine.

This is what the Amazing grass website has to say about this product.

“Antioxidant Green Superfood is a powerful blend of nutritious greens, phytonutrient-packed fruits, veggies and cereal grasses, digestive enzymes and probiotics. The added antioxidant blend made from high quality fruits, vegetables, and herbs to support healthier skin, brain function and immune system. Just one scoop contains a whopping 15,000 ORAC units”

And there is the exact nutritional information on this product:

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The next item I add to my pre-workout drink is some Matcha Booster from Maedaen. This stuff is so tasty! If you’ve never heard of matcha, it is green tea on steroids. One cup of matcha has 10 times the antioxidant profile of a single cup of green tea. I’ve listed below what some of the benefits of drinking matcha are.

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Matcha is:

  • Loaded with antioxidants, including the powerful EGCg
  • Great for boosting your metabolism and burning calories
  • A well known for detoxifying the body in a safe, effective and all natural way
  • Calming for both the mind and the body
  • Rich in fiber, chlorophyll and many vitamins
  • Great for enhancing mood and aids in mental concentration
  • An excellent source of vitamin C, selenium, chromium, zinc and magnesium
  • Powerful for helping prevent disease
  • Amazing at lowering cholesterol and reduicng blood sugar

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Next is coconut water. Coconut water is amazing because of its high electrolyte content, and that it h as more potassium than two whole bananas. Potassium is important to muscle function, and heart health. So if you’re ever feeling dehydrated or experiencing sore muscles, I recommend reaching for some coconut water.

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Last, but not least, I add pea protein to my drink. I love pea protein because it is well digested by the body, and its nutrients are highly bioavailable. This means your body is getting the most bang for it’s buck in terms of how much is can absorb and use from the digestion process. Pea protein is also easier for most people to digest. Some people are sensitive to powdered proteins, and items like whey cause stomach upset or gas. This isn’t the case with pea protein. Because it is plant based the body as an easier time breaking it down into usable nutrients.

Pea protein also has a “complete protein” profile that is desirable to many weightlifters or athletes.

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Here’s how pea protein stacks up against whey protein:

25 Grams of Pea Protein 25 Grams of Whey Protein
Calories 162.5 157.4
Carbs 8.8 8.7
Protein 25 25
Fat 2.6 2.1
BCAAs 5.9 7.8

*Exact numbers will vary depending the product.

That’s it for today’s post. Please let me know if you have any questions in the comments and I would be happy to assist you.

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

Cooking Shows

Atrial Fibrillation Approved Grocery Haul for October 22, 2017!

Hello and welcome everyone to another episode of Cooking with Fey!

Today I thought I would share with you a grocery haul that is perfect for those of us with Atrial Fibrillation. When shopping for groceries with Atrial Fibrillation, try to stick with fresh fruits and vegetables and unprocessed meats. The goal is to eat food in as close to it’s nature state as possible, so try to avoid foods found in boxes or cans.

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You’ll also want to try and limit your salt or sugar intake. I’m trying out some powdered peanut butter to add more protein to my diet and ward off those pesky sugar cravings. Salt is another thing to avoid. By reducing your intake of boxed or canned food items you can decrease your salt intake fairly easily and naturally. When cooking, try to cut back on how much salt you would normally use and see how your meal tastes. You might be surprised by how easy it is to reduce your salt content in food without sacrificing flavor.

top-view-1248955__340.jpg

Leafy greens are a must, as they are a great source of micro-nutrients your body needs. Carrots are an amazing addition to your diet for their vitamin content as well, so try roasting or steaming them to add to your lunches or dinners throughout the week.

leg-2815830__340.jpg

Meat is a great source of protein to help your body repair and maintain muscle tissue, like your heart. So be sure to get between 40-60 grams of protein each day to help your body performing at its best.

If you have any specific questions please leave them in the comments down below and I would be happy to answer them!

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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