5 steps to meal prepping for beginners

Meal prep and GO! That's all it takes.

OK, in reality, it takes a bit more than that. I know from experience. However, like anything, you have to reach a point where you are willing to dive in, head first, and start. If you don't, you will keep telling yourself you either might not have time, don't have money for healthy foods or you are doing OK at selecting healthy foods or resisting temptations on your own.

It has been nearly one year since I began focusing on meal preparations and dieting, specifically for my body building shows. Whether you are training for a contest or not, I still think meal prep has aided tremendously in how much time I save. It has helped me better budget grocery expenses on a weekly and monthly basis. It has heightened my awareness about nutrition, serving sizes and food labels. All of these takeaways and more have maintained my interest and investment into the meal prep ideology.

Forewarning: it might feel weird or unnatural when you start making adjustments for meal preparations. However, do not let that set you back or scare you. I have had many friends reach out to me about my health and how to begin. I'd now like to share five steps to meal prepping for beginners.
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Meat-filled Monday with beef

It was never difficult to find beef for meal options growing up. Not only did my family raise our own beef cattle [and still do], but we would often use our own cuts of meat to create home-cooked recipes for my mom, dad, sister and me. Beef was a staple item in my diet growing up. I was a cute little 9 year old with my first beef feeder calf named "Buddy". Raising my own calf with the intent of harvesting him for my nourishment taught me a lot growing up. It gave me a strong appreciation for food and lifestyle.

Like many, changes in finances, location and life situations can alter our diets. In college, I suffered beef deprivation. I was not consuming as much beef while studying at the university. Part of that was finances and other part proximity and meal frequency. I also had no clue how to cook steaks.

I'm still working on that. Dad always grilled them for the family growing up. It kept things simple. Mom and I would prepare the side dishes inside while he got the steaks ready. Now that I am a college graduate, you would think I knew a bit more about beef preparations.

My week, your week, National Ag Week!

Believe it or not, we have reached the middle of March! Spring is in the air and the seasons are shifting to much more tolerable weather... I know for me, anyway! Not only is weather changing, but outside activities and priorities are also.

This upcoming week, it is time to celebrate the integral industry for you, for me, and all humans. 

National Agriculture Week is from March 13-19, 2016. 

Here is an opportunity to thank a farmer, communication with your legislatures about the future of agriculture and learn more about the food, fibers and fuel produced from ag producers and products. As mentioned before, I grew up on a farm and in agriculture. However, there are still many new facts and information I learn each day! You can too.

This week is for all of us to come together as a community and open the conversation! I plan to share some fun agriculture facts this week and hope you will do the same. 

Please ask questions and share in the excitement. Without ag, where would we be?

What do you hope to learn or share during National Ag Week? Check out more at the official website for National Ag Day, on Tuesday, March 15th.

Marketing is a first-world issue. Let's change that.

The plethora of my college experience was in marketing and communications. Just a few years ago, I was in love with strategizing and developing campaigns to drive markets, meet consumer demand and ultimately, make more sales and impact the economy.

Now, I despise it.

Our world has become one of extraordinary misinformation. Superficial needs raise above those of fact. It is a first world issue.

You may disagree. However, as I analyze what I grew up with and what I desire now, the two do not align.

In rural northwest Ohio, I did not grow up with much. I did not need to. Growing up, my family was content on our little row crop and livestock farm. My mom, dad, sister and I stuck to our agricultural roots and spent a majority of our time in the great outdoors, working during the day (or after school was out) and coming back inside for dinner together in the evenings. At some point during my youth, that all changed. I cannot pinpoint the exact year, societal pressures or cultural shift. However, the shift has accelerated tremendously to now.

It is saddening to see how much disconnect stands between families, friends, communities and the world. You might disagree. You might think social media has made us more "social" and more "connected" than ever. I beg to differ.

The quote "perception is reality" is the unfortunate view of today's world. For example, the above photo I captured while in New Zealand in 2013. Fun farm fact (on Friday), there are more total sheep in New Zealand than people!

Is the sheep helpless or being helped? 

Sheep is propped on her haunches in preparation for shearing. 

The farmer began by shearing her belly, and proceeded to shear the rest of her
wool to be cleaned and made into clothing goods.

This shearing not only lifted some weight off the sheep's body, but allows
her to grow new, healthy hair -- just like when we get hair cuts!

If you did not have these additional photos of the sheep, would you have been inclined to think she was helpless?

Thank you, Kale!

Mmmmm, kale. A healthy, fibrous green vegetable acclaimed by the health world as a "super food" and staple addition to a healthy diet. People in the health and food industry are always urging more people to eat veggies, "natural" products, that our bodies digest better and can be converted into healthy fuel for the body.

I agree completely. Eating more vegetables has helped me maintain and perform to levels I did not expect possible. Guess I should start eating more of this GMO.

Yes, GMO. Kale is a GMO. Genetically modified organism. And it's a damn good one. A few more of its vegetable relatives are too.

Kale: Another Fabulous Benefit of Genetic Modification (INFOGRAPHIC) from Food Insight

Kale, broccoli, brussel sprouts and cauliflower are just a few examples of vegetables that are genetically engineered for certain qualities we want. Many foods in nature today are not what they looked like many years ago. That's adaptation. Some of them, like the sweet potato, are naturally derived GMOs. Nonetheless, they are still good for you.

The term GMO gets a bad rep. Instead, first world people are obsessed with the terms like "organic, natural, gluten free", when those products may not have any other option to begin with. In today's age of technology, scientists and food production companies know the growing need for food diversity, instant meals, and more options to feed our extremely picky or extremely adventurous taste buds.

Thankful 30 - Day 17, food

Mmmmmmm, FOOD! Who does not like food? Seriously? It is funny because I have grown up surrounded by food options my entire life. Dang, I'm lucky. I'm so very thankful for food.

It nourishes my body. It comforts me. It brings people together. God has blessed me with it.

But guess what else? It causes wars. It creates food fights, miscommunication and manipulation. It causes gluttony and unhealthy choices. It could destroy us.

Curbed my craving: Homemade Cauliflower Crust Pizza

We all get cravings. Sometimes, it is for sweets and desserts. Other times, it is for salty, greasy, fat-loaded foods. I had the sodium cravings last weekend. I wanted pizza. Instead of going out and spending extra money I don't have in my budget, I made one. The crust was made from cauliflower and then I loaded on veggies, chicken and turkey bacon!

Cauliflower is a great option for someone looking to cut out carbs and fats found in premade bread crusts. Below is my recreation from a Sam's Club magazine article. I also included macronutrients of my pizza in case you'd like to make it the same. To fit my daily intake, I ate two pizzas-- you could easily eat just one... or the whole thing if you choose! :D

Cauliflower Crust Pizza

Crust Ingredients

• 2 cups raw, processed cauliflower (about half of one large head)
• 1 egg
• 2 tsp. oregano
• 1 tsp. garlic powder OR 1 tsp. chopped garlic
• 2 tsp. pizza seasoning
• 1 cup shredded cheese OR 2 mozzarella string cheese sticks