By Jason and Sophie DeHenzel
When it comes to weight- or fat-loss goals, food preparation tactics are key. Preparing your meals is also beneficial if you’re trying to execute a healthier lifestyle by not eating processed foods or if you’re on a budget and want to eat out less. While food preparation can help achieve various nutrition and lifestyle goals; it can also be time-consuming and cumbersome—but it doesn’t have to be. To help reduce your time in the kitchen, try these food preparation tips:
Protein: Preparing protein ahead of time, whether on a Sunday before the work week begins or mid-week, will save a lot of time across the board. A great tactic that we employ in our home is making use of the grill year-round. With a grill, you can cook a lot of meat or fish at once, it doesn’t take very long, and it always tastes great.
Carbs: Purchasing a rice cooker this past year has been a game-changer. Not only can you prepare a large batch of rice at once, but it’s also an inexpensive tool that requires zero attention. The rice tends to stay really fresh in the refrigerator for multiple days and can be used in a variety of dishes throughout the week.
Veggies: There are a few time-efficient ways to go about preparing veggies in larger batches. One approach is to prepare a large salad and store it in the refrigerator in an airtight container like Pyrex glass. This will allow you to grab salad throughout the week to add to your meals. Another method is to chop up all of your raw veggies at once and store them in the refrigerator for easy access. Lastly, and the most popular food-prep tactic employed in our home, is using microwavable frozen veggies. Add a little water and microwave for 30-45 seconds and, voila, fresh veggies!
Shakes: Shakes can be a great alternative to a meal and simultaneous time-saver. Choose a liquid, a protein-based powder, some fruit, a leafy green and a choice of nuts for healthy fats. Throw it all in a blender and you have a meal replacement in a matter of minutes. Shakes can be made a few days in advance and stored in the refrigerator to grab and go, or they can be prepared on the fly for a meal in a pinch.
Jason DeHenzel has trained some of New York’s most prestigious clients, including high-profile lawyers, advertising executives, movie producers and musicians. Sophie DeHenzel is a Pn1-certified nutritionist and former downhill ski racer. The pair founded DeHenzel Training Systems, a 2015 Home-Based Business of the Year from the Loudoun County Chamber of Commerce. DeHenzel Training Systems develops customized fitness plans for clients of different abilities, experience and commitment. Find out more at dtsnova.com.
