Fail to Prepare, Prepare to Fail: How to meal prep your way to a balanced diet

TDB Fitness Newsletter 3/21/2021

When we put a little extra effort into preparing our meals ahead of time, we set ourselves up for maintaining a healthy diet all week long.

Four bowls of prepared meals sit in a row
Photo by S’well on Unsplash

Tip of the week:

Meal Prepping

“Meal prepping” just refers to preparing your meals ahead of time. Vinnie likes to meal prep on Sundays, and he meal preps our lunches.

Essentially, most Sundays Vinnie puts in a few hours of work to make enough meals to cover lunches for the week. Then he puts the meals into containers and pops them in the freezer. For the next week, lunch looks like grabbing a container from the freezer and putting it in the microwave. This is especially convenient for those who struggle to feed themselves as I do.

We meal prep lunches because it’s the meal of the day we are most likely to skip due to our busy schedules. You can meal prep any meal of the day depending on your needs. Do you struggle to get up early enough to make yourself breakfast? Too tired at the end of a work day to make healthy dinners? Use meal prepping to help solve any issues you’re having keeping a consistently healthy diet. Here’s a few things to keep in mind if you’re considering meal prepping for the first time:

  • Make meals you know you will enjoy reheated. There are meals I really enjoy as leftovers. Then there are meals I can’t imagine putting in my mouth once they’ve been in the microwave. It’s a texture thing for me, but it’s a good idea to be aware of any hangups you may have. If you won’t eat the pre-prepped meal, then you’re just wasting food!
See how Vinnie meal preps in our home here!
  • Consider portions. Each individual member of your family’s meals should have different portions. As you place individual meals in containers, make sure you’re considering the individual who will be eating each meal, and their caloric needs. This enables you to maintain balance in your diet and cut down on wasted food! Use these rules of thumb for portion sizes.
  • Use frozen veggies. Obviously eating fresh veggies is ideal, but you’re already reheating these meals from the freezer. Cut down on cooking time by putting frozen veggies directly into each meal container as your vegetable portion. As you reheat the meal in the microwave, the frozen veggies will cook just as they always would have.
  • Make it a habit. Make a goal to meal prep every week. Yes, it can be a lot of work, but the more often you do it, the easier it will become. Building healthy habits like these enable you to reach other nutritional and fitness goals. But remember, don’t beat yourself up too hard if you miss a week! Negative self talk only leads to failure. Growth is about baby steps and doing your best.

See the video above for an example of how we meal prep at our house!

Food for Thought:

Tarot for Mental Health

For those of you who don’t already know my story, I taught 8th grade U.S history for five years before having a mental breakdown, nearly losing my struggle with suicide, and quitting my job. You can read more about my experiences here. Since 2019, mental health has become an exceedingly important part of my life. I discuss and think about mental health daily. And honestly, living my life with mental health as a central focus has revolutionized it completely.

Standing where I am today, I am healthier than I have ever been. I have said a few times to different people recently, “I am so healthy now, I’m dangerous.” I’m not trying to brag; it’s just true. That’s not to say I don’t still experience symptoms of my depression, anxiety, and PTSD. On the contrary, I definitely still do. The difference is, I’m now armed with the skills and knowledge necessary to recognize the symptoms of my mental illnesses, and differentiate them from reality. And when I feel healthy and strong, it has become my life’s mission to spread the healing around so I can bring others into this beautiful journey.

As silly as it may sound, tarot has become one of the tools I use to assist me with focused reflection and mental health goal setting. I’m sure a lot of images come to mind when I say the word “tarot.” Tarot is a practice invented in Italy in the 1400s, using specially designed cards for everything from playing games to telling the future. However, I use tarot differently than most people.

Let me be clear, I do not believe tarot can tell the future. I use tarot similarly to how I use astrology; I take what I feels rings true for me and leave the rest. You see, the archetypes on each tarot card represent universal experiences in life. And when we consider the cards in the context of our own lives, they draw out thoughts, memories, reflections, and ideas that we may not have realized were there.

I have performed tarot readings for friends and family members that have sparked deeply healing discussions. When I pull a card from the deck that feels familiar to the person for whom I’m performing the reading, it breaks the ice for them to start discussing some of their deepest insecurities, most stressful anxieties, and stickiest traumas. Tarot essentially serves as a beautiful ice breaker for helping us recognize the aspects of our mental health that need the most attention.

Team Di Bella Fitness is committed to holistic wellness. That means the physical, mental, and emotional health of our Teammates is number 1 when we consider TDBFit programming. It is therefore our goal to increase our lifestyle coaching offerings, and we are starting by offering free tarot readings for existing Team members.

What will a tarot reading entail? Sign up using the form below and Renea will reach out to you to schedule a Zoom session (about an hour long). We will start our conversation by getting to know each other a little bit first, and then I will ask you questions about any nagging worries or large concerns you have on your mind while I shuffle the cards. I will lay out three cards for you and we will discuss their meaning, as well as any connections we can make between your concerns and what the cards have to say. We will finish our conversation by discussing next steps and/or short term goals you have for addressing your mental health concerns. I look forward to hearing from you soon! (Scheduling Sunday through Friday only). Check out more reasons you should join the Team here

Team Announcements

Spirit Week

Tomorrow, Monday 3/22 is our first day of spirit week! Join us for our daily workouts dressed to impress. Snap a pic or video and post it to our Facebook page afterwards to show us your spirit. The daily themes are:

  • March Madness Monday (all sports apparel)
  • Tutu Tuesday
  • Wacky Wednesday
  • Thirsty Thursday (with our first happy hour!)
  • Friends and Family Friday (invite anyone you want to a free workout!)
  • Superhero Saturday

Referral Program

Refer your friends to TDB Fitness and receive a week of training 50% off.

All they have to do is give us your name when signing up for a new training package. (Receive one week of training at 50% off for each referral).

First Happy Hour Thurs 3/25

Thursday 3/25/2021, TDBFit will have our first ever happy hour workout. Because many of our members have young kids, we’re aiming for a post-bedtime happy hour from 8:30-9:30p EST. Join us for a 30 minute workout via Zoom call, followed by a cocktail hour. This workout will replace Thursday’s regular LIVE workout, but the video will be available through the Facebook page in case you can’t make it on Thursday! 21+ only.

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