The Get Meal Prepped Show: Recent Episodes
Susan Watson: Registered Dietitian and Meal Planning Coach
The Get Meal Prepped show is a podcast about meal planning strategies, improving your nutrition and getting dinner on the table! If you are tired of eating like crap and not knowing what is for dinner then you have come to the right place!
Susan talks about understanding negative health behaviours concerns while in social isolation, and what to do about it.
β Thanks so much for listening β
π SOCIAL MEDIA LINKS π
βββββββββββββ
β SOCIAL MEDIA β
- https://www.instagram.com/alittlenutrition/
- https://twitter.com/LittleNutrition
- https://www.facebook.com/alittlenutrition/
- https://www.pinterest.ca/littlenutrition/
β WEBSITES β
- http://www.alittlenutrition.com
- http://www.getmealprepped.com
- https://courses.nutritionacademy.co/
βββββββββββββββ
β FOR COACHING SERVICES INQUIRIES β
info@alittlenutrition.com
This episode talks about all the things you can be doing with your meal prep and nutrition to make being at home and in isolation more positive.
Check out our free nutrition online courses: https://www.alittlenutrition.com/events/
β Thanks so much for listening β
π SOCIAL MEDIA LINKS π
βββββββββββββ
β SOCIAL MEDIA β
- https://www.instagram.com/alittlenutrition/
- https://twitter.com/LittleNutrition
- https://www.facebook.com/alittlenutrition/
- https://www.pinterest.ca/littlenutrition/
β WEBSITES β
- http://www.alittlenutrition.com
- http://www.getmealprepped.com
- https://courses.nutritionacademy.co/
βββββββββββββββ
β FOR COACHING SERVICES INQUIRIES β
info@alittlenutrition.com
β Thanks so much for listening β
Catch our latest workshops and webinars here: https://www.alittlenutrition.com/events/
π SOCIAL MEDIA LINKS π
βββββββββββββ
β SOCIAL MEDIA β
- https://www.instagram.com/alittlenutrition/
- https://twitter.com/LittleNutrition
- https://www.facebook.com/alittlenutrition/
- https://www.pinterest.ca/littlenutrition/
β WEBSITES β
- http://www.alittlenutrition.com
- http://www.getmealprepped.com
- https://courses.nutritionacademy.co/
βββββββββββββββ
β FOR COACHING SERVICES INQUIRIES β
info@alittlenutrition.com
In todayβs episode I am sharing another media interview that I did earlier this week with CTV Winnipeg morning live. These are very stressful times for everyone around the world, and in times of stress, self-care is usually the first aspect of health that gets put on the back burner. In this interview, I share my thoughts on emotional eating, using food to cope with stress and what we can do to help manage our stress eating during these difficult times of the pandemic. I hope you enjoy the interview!
In todayβs episode I am sharing a media interview I did for CHVN 95.1 fm on March 18, 2020 in light of people worried about having access to food during this difficult time of the pandemic. I share insight after doing my own research with local grocers and, funny enough, my recommendations are still the sameβ¦ get back in the kitchen and work on perfecting your meal planning! I hope you enjoy this interview!
Get your free Recipe Makeover guide http://bit.ly/2zPx5tc
Get your free HABIT TRACKING TOOL http://bit.ly/2mhsJT2
β Thanks so much for listening β
π SOCIAL MEDIA LINKS π ββββββββββββββββββββββ
β SOCIAL MEDIA β
- https://www.instagram.com/alittlenutrition/
- https://twitter.com/LittleNutrition
- https://www.facebook.com/alittlenutrition/
- https://www.pinterest.ca/littlenutrition/
β WEBSITES β
- http://www.alittlenutrition.com
- https://courses.nutritionacademy.co/
β FOR COACHING SERVICES INQUIRIES β
info@alittlenutrition.com
βββββββββββββββββββββββββββ
Susan answers a listener question "Are there any special pots, kitchen tools or appliances I should be using or have on hand when I do big batch cooking and meal prep?"
Get your free Recipe Makeover guide http://bit.ly/2zPx5tc
Get your free HABIT TRACKING TOOL http://bit.ly/2mhsJT2
β Thanks so much for listening β
π SOCIAL MEDIA LINKS π ββββββββββββββββββββββββββββ
β SOCIAL MEDIA β
- https://www.instagram.com/alittlenutrition/
- https://twitter.com/LittleNutrition
- https://www.facebook.com/alittlenutrition/
- https://www.pinterest.ca/littlenutrition/
β WEBSITES β
- http://www.alittlenutrition.com β https://courses.nutritionacademy.co/
βββββββββββββββββββββββββββββββ
β FOR COACHING SERVICES INQUIRIES β
info@alittlenutrition.com
A common question we receive from clients is βhow long will vegetables stay fresh in my fridge -wonβt they go bad?β If youβre storing them probably, they donβt have to! Letβs talk about 5 prep-ahead vegetables that naturally stay fresh all week long!
Get your free Recipe Makeover guide http://bit.ly/2zPx5tc
Get your free HABIT TRACKING TOOL http://bit.ly/2mhsJT2
β Thanks so much for listening β
π SOCIAL MEDIA LINKS π ββββββββββββββββββββββββββββββ
β SOCIAL MEDIA β
- https://www.instagram.com/alittlenutrition/
- https://twitter.com/LittleNutrition
- https://www.facebook.com/alittlenutrition/
- https://www.pinterest.ca/littlenutrition/
β WEBSITES β
- http://www.alittlenutrition.com β https://courses.nutritionacademy.co/
ββββββββββββββββββββββββββββββ
β FOR COACHING SERVICES INQUIRIES β
info@alittlenutrition.com
We have talked about it before, that people can feel that meal planning is impossible. A large barrier to meal planning that we see with many of the clients we work with is managing all of the different food preferences in the home. In today's podcast we talk about some easy steps you can take to accommodate everyones food preferences at home ... and hopefully make meal planning a bit easier!
Get your free Recipe Makeover guide http://bit.ly/2zPx5tc
Get your free HABIT TRACKING TOOL http://bit.ly/2mhsJT2
β Thanks so much for listening β
π SOCIAL MEDIA LINKS π ββββββββββββββββββββββββββββββ
β SOCIAL MEDIA β
- https://www.instagram.com/alittlenutrition/
- https://twitter.com/LittleNutrition
- https://www.facebook.com/alittlenutrition/
- https://www.pinterest.ca/littlenutrition/
β WEBSITES β
- http://www.alittlenutrition.com β https://courses.nutritionacademy.co/
βββββββββββββββββββββββββββββββ
β FOR COACHING SERVICES INQUIRIES β
info@alittlenutrition.com
Nuts are nature's way of showing us that good things come in small packages. Nuts are among the best sources of plant-based proteins and These bite-size nutritional powerhouses are packed with a good source of healthful fats, fiber vitamins, and minerals. Today we talk about recipe inspiration to incorporate more nuts into your meal plans and eating patterns.
Madelaine dives into how to reduce food waste when you are cooking for one. You may feel that all foods are packaged to feed large families or that all recipes you choose make a large number of servings. I (Madelaine) know for myself, being an individual who, for a long time cooked just for myself, and now for two, one challenge in managing food waste is purchasing or preparing dishes that create too many servings that will not be touched in a timely manner. This episode we go over 3 ways that you can reduce food waste!
Get your free Recipe Makeover guide http://bit.ly/2zPx5tc
β Thanks so much for listening β
π SOCIAL MEDIA LINKS π βββββββββββββββββββββββββββββββ
β SOCIAL MEDIA β
- https://www.instagram.com/alittlenutrition/
- https://twitter.com/LittleNutrition
- https://www.facebook.com/alittlenutrition/
- https://www.pinterest.ca/littlenutrition/
β WEBSITES β
- http://www.alittlenutrition.com β https://courses.nutritionacademy.co/
βββββββββββββββββββββββββββββββ
β FOR COACHING SERVICES INQUIRIES β
info@alittlenutrition.com
βββββββββββββββββββββββββββββββ
Busy weeknights call for make-ahead convenience.Iβve been making freezer meals for awhile now, and the reality is that you canβt freeze every recipe you make and freezer meals are not fail proof! Today we dive into 20 meal dinner ideas that work well for make ahead freezer convenience!
Get your free Recipe Makeover guide http://bit.ly/2zPx5tc
Get your free HABIT TRACKING TOOL http://bit.ly/2mhsJT2
β Thanks so much for listening β
π SOCIAL MEDIA LINKS π βββββββββββββββββββββββββββββββ
β SOCIAL MEDIA β
- https://www.instagram.com/alittlenutrition/
- https://twitter.com/LittleNutrition
- https://www.facebook.com/alittlenutrition/
- https://www.pinterest.ca/littlenutrition/
β WEBSITES β
- http://www.alittlenutrition.com β https://courses.nutritionacademy.co/
- www.getmealprepped.com
βββββββββββββββββββββββββββββββ
β FOR COACHING SERVICES INQUIRIES β
info@alittlenutrition.com
βββββββββββββββββββββββββββββββ
Tune in to hear about Susan talking about her experiences with online grocery shopping and how it has been a game changer when it comes to meal planning for her and her family!
β Thanks so much for listening β
π SOCIAL MEDIA LINKS π βββββββββββββββββββββββββββββββ
β SOCIAL MEDIA β
β https://www.instagram.com/alittlenutrition/
β https://twitter.com/LittleNutrition
β https://www.facebook.com/alittlenutrition/
β https://www.pinterest.ca/littlenutrition/
β WEBSITES β
β http://www.alittlenutrition.com β http://www.getmealprepped.com β https://courses.nutritionacademy.co/ βββββββββββββββββββββββββββββββ
β FOR COACHING SERVICES INQUIRIES β info@alittlenutrition.com βββββββββββββββββββββββββββββββ
Today we are talking about why does meal planning seem so impossible + what you can do to make it possible!
β Thanks so much for listening β
π SOCIAL MEDIA LINKS π ββββββββββββββββββββββββββββ
β SOCIAL MEDIA β
- https://www.instagram.com/alittlenutrition/
- https://twitter.com/LittleNutrition
- https://www.facebook.com/alittlenutrition/
- https://www.pinterest.ca/littlenutrition/
β WEBSITES β
- http://www.alittlenutrition.com β https://courses.nutritionacademy.co/
ββββββββββββββββββββββββββββ
β FOR COACHING SERVICES INQUIRIES β
info@alittlenutrition.com
ββββββββββββββββββββββββββββ
Get your free HABIT TRACKING TOOL >>> http://bit.ly/2mhsJT2
β Thanks so much for listening β
π SOCIAL MEDIA LINKS π βββββββββββββββββββββββββββββββ
β SOCIAL MEDIA β
- https://www.instagram.com/alittlenutrition/
- https://twitter.com/LittleNutrition
- https://www.facebook.com/alittlenutrition/
- https://www.pinterest.ca/littlenutrition/
- www.ignitenutrition.ca
β WEBSITES β
- http://www.alittlenutrition.com
- https://courses.nutritionacademy.co/ βββββββββββββββββββββββββββββββ
β FOR COACHING SERVICES INQUIRIES β info@alittlenutrition.com or admin@ignitenutrition.caβββββββββββββββββββββββββββββββ
Get your free Meal Prep Starter Guide: https://bit.ly/2APFnOP
β Thanks so much for listening β
π SOCIAL MEDIA LINKS π
βββββββββββββββββββββββββββββββ
β SOCIAL MEDIA β
Getty Stewart
β https://www.instagram.com/getgettys/
β https://twitter.com/GetGetty
Susan Watson, RD
β https://www.instagram.com/alittlenutrition/
β https://twitter.com/LittleNutrition
β https://www.facebook.com/alittlenutrition/
β https://www.pinterest.ca/littlenutrition/
β WEBSITES β
β http://www.alittlenutrition.com β http://www.getmealprepped.com β https://courses.nutritionacademy.co/ βββββββββββββββββββββββββββββββ
β FOR COACHING SERVICES INQUIRIES β info@alittlenutrition.com βββββββββββββββββββββββββββββββ
Today on the show we have the lovely Getty Stewart!
One of our counseling dietitians at A Little Nutrition, Nita Sharda of Carrots & Cake told me that I need to get Getty on the show. After a few months of stalking her, I got the courage to connect with her and see if she would come on the show.
Thankfully, Getty said yes, and I am pleased to have her here today.
Getty Stewart is a Professional Home Economist who shares tasty recipes and home cooking skills through workshops, TV appearances and her food blog GettyStewart.com.
She's a cookbook author, founder of Fruit Share, mom and avid veggie gardener.
Getty wrote a blog post on:
How to Meal Plan to Save Money and Eat Healthy
And today she will share some of her favorite tips and practices for meal planning that will help you stick to your budget, but also eat healthy!
Today we talk about her Top 10 TIPS TO CREATE A MEAL PLAN
1.Make Time to Plan
2.Take Inventory
3. Check Everyoneβs Calendar
4. Choose Seasonal Foods
5. Plan with Healthy Eating in Mind
6. Focus on βTnTβ Recipes
7. Involve Your Family
8. Consider Theme Nights
9. Plan to Cook Once and Eat Twice
10. Keep & Reuse Your Meal Plans
Get your Recipe "Make-over" - How to make your recipes healthier (PDF Guide) Here: http://bit.ly/2zPx5tc
Free Workshop: Common Myths & Mistakes When Using The Instant Pot. REGISTER HERE: http://bit.ly/2DNZwc9
Letβs talk about ways to reduce SUGAR
White sugar, brown sugar, icing sugar, corn syrup, honey, maple syrup and molasses are all forms of βsugar' with very little calorie or nutrient difference.
They provide sweetness and calories, but very few nutrients.
Consuming too much sugar in your day to day eating can contribute eating too many calories for your health, and can raise blood sugar levels quickly in people with diabetes. Learning about ways to reduce sugar in your recipes will help you consume less, but still enjoy some of the sweeter things in life!
In today's show we are going to give you some tips to reduce the sugar in your recipes.
GET 50 HEALTHY INSTANT POT RECIPES EMAILED TO YOU! https://www.getmealprepped.com/podcast/gmp-008
Today on the show, we have Andrea hardy interviewing our colleague Cathy Leman.
Cathy Leman is a registered dietitian, nutrition therapist, certified personal trainer, blogger, speaker, and founder of http://dammadaboutbreastcancer.com/
a nutrition, fitness, and lifestyle resource for women newly diagnosed with breast cancer who want to build physical resilience to better tolerate treatment.
Cathy spent nearly 20 years helping groups and individuals develop healthy relationships with food, and serving as a fierce advocate of preventive nutrition and fitness habits for health when she received a breast cancer diagnosis that put her own proactive self-care practices to the test, with a very favorable outcome for which she is beyond grateful.
We are very happy to have Cathy on the show today as she talks about how she using her instant pot for healthy meal prep that is vegan and plant-based. She shares with us her 3 go to meal ideas and how she reinvents leftovers into amazing soups and stews.
Like Andrea and myself, Cathy also believes that the slow cooker is out and the instant pot is in! So lets get into the interview!
Recipe: Curry in a hurry --> https://hurrythefoodup.com/vegan-coconut-curry/
Today on our show we have Registered and Licensed Dietitian and Certified Personal Trainer, Lara Clevenger
She owns her own private practice in a small little beach town (New Smyrna Beach, FL) where she specializes in Anti-Inflammatory and Ketogenic diets.
Like Andrea and myself, Lara loves the Instant pot and has a number of great low carb instant pot recipes on her blog. Lara also contributed to our free downloadable PDF guide β50 Healthy Instant Pot Dietitian Approved recipes!β Here >>> http://bit.ly/2BhDsBu. If you are looking for healthy delicious recipes for the instant pot, this guide is for you! Letβs get into my interview with Lara on how she uses the instant pot for her weekly meal prep.
Links to Lara:
Website: https://laraclevenger.com/
Low carb Facebook group: https://www.facebook.com/groups/1631236113576462/
Instagram: https://www.instagram.com/laraclevenger/
Twitter: https://twitter.com/laraclevenger
π SOCIAL MEDIA LINKS π βββββββββββββββββββββββββββββββ
β SOCIAL MEDIA β
- https://www.instagram.com/alittlenutrition/
- https://twitter.com/LittleNutrition
- https://www.facebook.com/alittlenutrition/
- https://www.pinterest.ca/littlenutrition/
β WEBSITES β
http://www.alittlenutrition.com β http://www.getmealprepped.com https://courses.nutritionacademy.co/ βββββββββββββββββββββββββββββββ
β FOR COACHING SERVICES INQUIRIES β info@alittlenutrition.com βββββββββββββββββββββββββββββββ
Instead of setting New Years resolutions this year, I want to help people form healthy habits.
GET our free HABIT TRACKING TOOL Here: http://bit.ly/2mhsJT2
Resolutions and setting goals rely on motivation, inspiration, will power, and self-discipline. This can be hard to find when getting started. This is usually what holds people back from achieving their goals.
Forming good habits is fairly easy to do, and once it becomes part of your life, you wonβt notice it, or find it difficult.
You have to start small, and break it down.
For example, someone might want to break the bad habit of eating out for lunch at work during the week. That can be pretty hard if they have gotten used to doing this over the years.
The best way to break this bad habit is to form a new habit, like cooking up extra supper and packing it up for lunch the next day. You can pair this habit with your kitchen clean up and lunch is done. No more hurrying around in the morning and deciding to just pick up lunch during the day.
When you track your success it becomes more motivating. For everyday you do your task, put an X on your calendar. Eventually you will form a chain. Then, the key is to not break the chain ...but if you do, just donβt break the chain twice.
Some other great healthy habits that you can track are:
- Have 2 cups of veggies at lunch and supper
- Have a balanced snack 2 hours before supper every day
- Stay hydrated by carrying a water bottle with you throughout the day.
- Use smaller plates for your meals
- Choose an orange and green vegetable every day
- Choose to implement meatless Monday week
Susan Watson, RD is interviewed by CBC Radio host Laurie Hoogstraten on why setting goals and resolutions can be misleading verses forming new healthy habits.
She talks about instead of setting a goal to stop eating out for lunch at work, you can form a healthy habit of cooking extra food at supper and packing it up for lunch the next day.
The key to forming lasting habits is to make task or habit small and easy to achieve, but meaningful enough to make a difference.
β Thanks so much for listening β π SOCIAL MEDIA LINKS π βββββββββββββββββββββββββββββββ
β SOCIAL MEDIA β
- https://www.instagram.com/alittlenutrition/
- https://twitter.com/LittleNutrition
- https://www.facebook.com/alittlenutrition/
- https://www.pinterest.ca/littlenutrition/
β WEBSITES β
- www.alittlenutrition.com β www.getmealprepped.com β
- courses.nutritionacademy.co
β FOR COACHING SERVICES INQUIRIES β
β info@alittlenutrition.com β βββββββββββββββββββββββββββββββ
We have 12 more ways you can cut fat in a recipe to make it healthier. This is part 2 of our talk on ways to cut fat in a recipe. Remember that this is a guide, not a rule, so if you want rules, please go back to episode #3: on the 7 rules to recipe makeovers. This will give you in understanding the goals of recipe improvement and how far you can take improving a recipe.
So let's get into our tips!
Download your complete tips guide to recipe makeovers which includes all the tips from this episode here: http://bit.ly/2zPx5tc
Go to https://www.getmealprepped.com/podcast/ to get the full show notes.
When it comes to calories, all fat sources are fairly equal.
Each gram of fat provides 9 calories. This is more than double than what you get from protein or carbohydrates.
So, whether it's butter, margarine, lard or olive oil, they all provide the same βamount' of calories. BUT, not all fats are created equal in their nutritive qualities.
Get our recipe makeover guide with all the top ingredient swaps: http://bit.ly/2zPx5tc
7 Rules To Recipe Makeovers
So you have finally found recipes that everyone will eat and then you realise that they arenβt probably the healthiest...aka hash brown casserole?
We all know that meal planning is hard enough on its own, never mind finding healthy recipes that you and others that you might be cooking for will love and enjoy.
Now you are thinking, so how do I make this not-so-healthy recipe healthier?
Get our recipe makeover guide here: http://bit.ly/2zPx5tc
Letβs talk about the rules to recipe makeovers
#1: The goal of a recipe makeover is to think of finding ways to reduce fat, sugar and salt, and increase fibre. Sometimes when you are evaluating a recipe you can find ways to tweak all 4 areas, and sometimes you canβt. Thatβs ok. Even small improvements can add up over time, so donβt discount making small changes to a recipe. It does matter!
#2: When starting out never fully swap out a full ingredient for another. ...not until you are fully confident in its βswap-outβ ability.
For example, some baking recipes call for swapping out applesauce for sugar.. Itβs a really good swap technique, but you canβt always swap out the same amount of sugar in all recipesβ¦ so you have to try it out in smaller amounts first until you get a feel for its βswap-outβ ability. Some muffin recipes you can fully swap out all the sugar for either mushed up bananas or applesauce, and some recipes it is better to cut it by Β½ or ΒΎβs, but not removing all sugar.
The take home message is that not all swap techniques work for all recipes. Try swapping out the ingredient in a test batch first, and make note of it on your recipe card.
#3: Donβt get too carried away when it comes to making over recipes. Sometimes it is better to keep the recipe as is, and just have a smaller portion. Really when it comes to the enjoyability of foods, and the pleasure of taste, I would personally rather have a smaller regular chocolate chip cookie than having 5 horribly bland, artificially sweetened cookie creations.
#4: You donβt want to always cut out all the fat in a recipe. Sometimes minimum amount of fat is needed to achieve a pleasurable taste. Reducing the amount of fat in a recipes is a better option rather than cutting it all out.
#5: Shocker: replacing sugar with honey or maple syrup isnβt really a huge recipe improvement. 1 tbsp honey = 64 calories and 1 tbsp sugar = 48 calories. Itβs only a 16 calorie difference, so if you are going to swap our sugar for honey, do it because you like the taste not the calorie savings.
#6: Shocker: swapping out sea salt for regular salt makes no difference in a recipe either. All salt is sodium chloride (NaCl), and it all comes from seawater β even table salt. Sodium is the main ingredient of salt. All types of salt, for example, table salt or sea salt, are high in sodium. Healthy adults only need about 1500 milligrams of sodium each day. This is the amount of sodium in 2/3 teaspoon of salt.
You definitely want to decrease salt in a recipe. Sometimes I leave it out and then just let people add it when I am serving food. I find that people add salt to their meals as a habit, so if you are like this, you can leave most of the salt out of recipes and then just add it in the end.
#7: Know your cooking times of whole grains. One simple way of upgrading a recipes is swapping out brown rice for white rice, or brown pasta in a white pasta recipe. However it isn't as simple as swapping it out. Brown rice and whole wheat pasta take longer to cook and often requires more water when preparing.
For more info. on meal planning or to join our meal planning course, go to: https://courses.nutritionacademy.co/p/get-meal-prepped-family-style
In this episode Susan and Andrea review the all the foods that you can freeze and all foods that they do not recommend freezing.
Get their ultimate list of foods that you can freeze and foods that you can't freeze >>>HERE<<<
Also, make sure to get their FREE Getting Started With Meal Planning Tool Kit >>>Here <<<
For more info. got to www.getmealprepped.com
Join Registered Dietitians Susan Watson and Andrea Hardy as they discuss all the wonderful features of the Instant Pot. Susan explains how she uses the Instant Pot as a work horse in the kitchen to speed along dinner time preparation.Β