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Constant Health Challenge Day 1: Prep Your Weekday Meals

SUNDAYS START WITH SHOPPING, FOOD PREP & RECIPES
One of the easiest ways to eat healthy all week long is to purchase and prep your food on Sunday and store in BPA-free plastic or glass containers, which are perfect for eating on the go. Meal prepping begins the moment you start unloading your groceries, which should include plenty of fresh veggies, lean proteins, nuts and seeds, fruit, and even some frozen fruit for smoothies on the run. Consider stocking up on herbal teas to replace sugary drinks as well.

 

#1 — WASH & SLICE ALL PRODUCE AND STORE IN SEPARATE CONTAINERS FOR EASY ACCESS
Yep, do it all up front. Wash, slice, dice, and store fruits and veggies in your fridge. When you want to cook eggs, it’s easy to toss in some bell peppers and mushrooms. When you want a stir fry, it’s a snap to combine the broccoli and leeks and carrots. And, when you want a snack, those sliced apples can be dipped in almond butter and temptations can be waved away. It’s all about making plant foods as easy as refined foods.

#2 – PREPARE PROTEIN PORTIONS FOR READY PROTECTION AGAINST BLOOD SUGAR SWINGS
The second step is having plenty of ready-to-eat, high-quality proteins on hand, such as chicken, turkey, tuna fish, eggs, raw nuts and seeds, rice protein powder, tofu, etc. Dairy products like whey, yogurt and cottage cheese are also good choices if you can tolerate them. Including protein with each meal helps control blood sugar swings. So, while you are chopping up the veggies and fruits, broil some chicken breasts, poach some salmon, or cube up some tofu to toss in with veggies during the week.

#3 – CREATE YOUR CONSTANT HEALTH DAILY “SMOOTHIE KIT” TO START YOUR MORNINGS
The third step is placing a jar of Constant Health Daily on your kitchen counter — it’s your all-in-one cellular health kit in a jar. Stock up on rice or almond or soy milk or yogurts along with your favorite seeds (chia, flax, sunflower, etc.), nut butters (almond, cashew, peanut, etc.), and fruits (frozen berries, pineapple, bananas, etc.). Whip up a new smoothie each day. Here are some great basic recipes to get you started:

Chocolate Banana Almond

 

1-2 scoops Constant Health Daily
1 cup chocolate rice milk
1 frozen banana
1 heaping tablespoon almond butter
3 ice cubes

Vanilla Banana Walnut

 

1-2 scoops Constant Health Daily
¼ cup walnuts
1 cup rice milk
1 fresh or frozen banana
¼ tsp vanilla extract

Berries, Cashews & Yogurt

 

1-2 scoops Constant Health Daily
½ cup frozen blueberries
4 frozen strawberries
1 ½ -2 cup white grape (or apple) juice
¼ cup raw cashews1 tbsp chia seeds
½ cup of yogurt 

Ginger Carrot Orange Spice

 

1-2 scoops Constant Health Daily
juice of ½ Lemon
½ cup cooked carrots (optional)
1 cup carrot juice
½ – 1 tsp minced fresh ginger
3 tablespoons orange juice concentrate
½ cup yogurt
¼ cup tofu (optional)
3 ice cubes

#4 – SELECT NOURISHING RECIPES YOU LIKE & KEEP THEM HANDY
The fourth and final step is to have your favorite recipes handy – the best way to do this is to copy or print out a range of recipes you like. You can check out any of your favorite recipe books, our site, 101Cookbooks.com, ElanasPantry.com, etc. At a minimum:

  • Pick three nourishing veggie-rich soups with curry spices, ginger, cayenne, garlic, onions, you know, all the pungent flavors that are high in nutritional and healing benefits.
  • Pick three special high-protein dishes (like quiches, fritattas, nut loafs, grilled meats, etc.). Make enough to have leftovers and perhaps enough for the freezer too!

Try out different overnight oats recipes to find your favorite breakfast combination. Voila, more easy meals!

 

Short on Ideas?
Check out these food prepping blogs for great tips and recipes: The Lean Green Bean, Meal Prep for Beginners, and Eat Clean All Week. Thanks for taking today’s Step Toward Constant Health. Keep up the good work!

 

Teri Takes Today’s Step
To give our members a head start, Teri tried out the No-Bake Protein Bars recipe she found on the Lean Green Bean a few weeks ago, and awarded the recipe ‘2 thumbs up!’

Teri used almond milk instead of regular milk, granola instead of Chex, and left out the chocolate chips. Her husband, Harley, said he’d eat them everyday as long as she made them for him, and the Co-op team in Florida loved them too!

Teri recommends using chunky peanut butter and eating the bars alongside a cup of tea or coffee. Looks like Teri’s on food prep duty! Since no baking is needed to make these scrumptious bars, Teri says she’ll gladly assume the role of chief food prepper.

 
Your first step to wellness is all about being prepared! Thanks for taking today’s Step Toward Constant Health. Keep up the good work!

Remember, each time you check in with us on social media or write to us equals another contest entry for you! You can either upload a contest-relevant photo to Facebook using the tags Our Health Co-op and #constanthealthchallenge, upload a photo to Instagram using the tags @cellnutritionals and #constanthealthchallenge, or write to our Challenge coach Hillary (our marketing manager) at hillary@cellnutritionals.com and tell her about your progress and experience completing the different steps.