Coastal Connection Blog

Langley, Walnut Grove and Surrey's constant source of quality information in the Personal Training, Fat Loss, Strength and Conditioning, Fitness and Nutrition fields.

What's For Dinner

Being a mom of two, working, keeping up the home and all the other things that come up each day, I busy_momunderstand how busy life can be.

The way I have brought some ease into our household and ensured that we are eating healthy, well balanced meals is to do some meal planning.

Now I know what you are thinking; massive lists of obscure items and even more complicated recipes.  Not necessary!  I have compiled and personally tested hundreds of healthy recipes that my family enjoys on a regular basis.  So it is possible.

One of the biggest pitfalls I see with clients is a general lack of preparation.  Healthy living and eating unfortunately in this day and age don't happen by chance.  It is an active choice; you need to make a conscience effort to eat well.  There is nothing worse than getting going on an exercise regime only to shoot yourself in the foot by having no idea what your family meals are going to look like.  Not to worry,  this doesn’t have to take hours! I suggest even making it a family event. Chose one day per week and pick some of your favourite family recipes, decide what you are going to cook for dinners for the week. Cook extra so you have leftovers for lunch.veggie_tray_3_nfdz

"But Kristine, I don’t have time to chop all those veggies!"   

Ok, so I TIMED my vegetable chopping. No more excuses people.

How often do you sit and watch TV, go on the computer, phone, Facebook. I think you catch the drift. If you need to, watch TV and get chopping.

I started with 6 bell peppers, 12 carrots, and 1 head of cauliflower. Then I was really ambitious and added in 6 beets and 3 cups of brussel sprouts. You are probably thinking this took forever…15 minutes! Yes, that is right, only 15 minutes! Now I do have to admit I have practiced this a lot. Even so, really it should not take you more that 20 minutes; less than a PVR'd episode of Desperate Housewives.

The main principle I want you to take away here is to “think ahead.” If you wait until 15 minutes before dinner and haven’t prepared anything in advance generally the resulting meal is not exactly going to be high on the nutritious scale.

In the coming weeks and months I will share with you many more strategies and recipes to get you and your family's eating habits on the right track.  In the meantime, if you need some more specific advice with regards to meal planning, recipes ideas or how to spend less time grocery shopping. Start here... 


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In Health,


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I trained for 4 months, lost 30lbs and got on stage in 3 bikinis for a competition. Ryan was there all the way. As long as I put in 100% Ryan always gave me 110%.


Disclaimer: Specific results may vary from person to person.