House of Payne Personal Training co-owner, Rachel Payne breaks down the basics of meal prepping for a healthy week ahead.

healthy meal ideas

  • Plan your menu – Write down what you’re going to eat for every meal all week long.

  • Create your grocery list – Once you know your menu for the week, you’re ready to shop efficiently.

  • Prepare as much as possible – Dice veggies, measure out fruit and snacks, grill a bunch of chicken — it’s a snap pulling meals together when you’ve prepped everything in advance.

Sample Menu

Breakfast:

Non-fat Greek yogurt parfait with fruit

1 slice of Ezekiel toast with honey

Egg white omelet  with peppers and onions

Mid-morning Snack:

Turkey meatballs

Apple slices

 

Lunch:

Low carb chicken wrap with veggies

 

Mid-afternoon Snack:

Almonds

Carrots

 

Dinner:

Grilled chicken

Butternut squash

Spinach

Bad dieting

6 Tips for Success

  1.  Always have your food with you. Don’t get stuck somewhere, hungry — you’ll be tempted to make unhealthy choices
  2.  If you need to heat your food when you’re out, stop in at a convenience store and use the microwave.
  3. Pack baggies or tiny containers with quick snacks such as roasted chickpeas, nuts, seaweed or kale chips, race cakes and almond butter.
  4. Do your homework! If you know you’ll be eating out, look up the menu ahead of time to make healthy decisions. Eat half of the portion served and take the rest home for a later meal.
  5. Take control. If you plan and prepare, you’ll be able to achieve your fitness goals.
  6. Educate yourself on the importance of nutrition. Remember, you can never exercise off a bad diet!

Keep it Contained

Rachel prefers the black, microwaveable containers that are frequently used for takeout foods. Made in America, they are BPA-Free, dishwasher-safe and microwave-safe. These rectangular containers are made of polypropylene and accepted by curbside recycling programs for the environmentally conscious consumer. They stack and pack nicely in her ISOBAG™.

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Allqua Water

Allqua water comes straight from underground springs in Meriwether County, Ga., and contains trace amounts of minerals like iron, sulfur and magnesium, which are believed to increase energy, ease digestion issues, combat headaches and even slow the aging process.

Details: allquawater.com 

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Dr. Hugh Richardson

Q: What should diabetics watch out for when inspecting the condition of their feet?

A: Diabetes can impact circulation in the lower extremities which, in turn, puts diabetic patients at an increased risk for foot problems. Inspect your feet daily. If you are unable, have someone examine your feel for you. Inspection of your feet is a very important step in good foot health. If you see something unusual — such as sores, numbness, bleeding, corns/calluses, ingrown toe nails, splinters or any other problems — seek the advice of your podiatrist as soon as possible to prevent major issues or complications.

Details: Dr. Hugh Richardson, DPM, Village Podiatry Centers 

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MOSI MEI - Phone - Bottles

Local nail lacquer company MOSI MEI’s first collection features 62 shades of cruelty-free vegan polishes with twice the staying power. Named after distinct personalities, each MOSI MEI hue is designed to celebrate self-expression…so express yourself without the worry of chipping or harsh toxins.

Details: mosimei.com

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Mark Edge Jewelry

New Year, New Jewelry!

Atlanta-based jewelry artist Mark Edge has been designing collections for over 30 years and is recognized for his signature “eco-vintage” style, using reclaimed, recycled and vintage materials for each piece of jewelry. Mark’s handmade creations feature simple, timeless elements such as vintage beads and cameos, semi-precious stones and fine crystals, antique American silver coins and lockets. Mark Edge jewelry is often spotted on celebrities including Dolly Parton, Courtney Cox, Martina McBride, Sara Canning, Drew Barrymore, Jane Fonda and The Real Housewives of both New York and Atlanta! But more notably, Mark Edge is worn by granddaughter, mother and grandmother — a true generational family tradition!

Details: markedge.com 

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MoDA 3 - Photo Cred -Susan Sanders

Museum of Design Atlanta shares the latest in design innovations at the “Designers, Makers, Users: 3D Printing the Future” exhibit. This interactive exhibit explores the uses for 3D printing in everyday life — from designing jewelry to airplanes to custom prosthetics such as the famous Iron Man arm created by Limbitless.

Details: museumofdesign.org

 

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sea-ocean-boat-ship-large_Pexels

Georgia’s largest nautical expo returns January 14 – 17. Dream of warmer weather and start counting down the days until your next vacation while browsing hundreds of the latest boat models along with accessories and gear. Featured attractions entertain the whole family — from a catch-and-release pond to safety and sailing seminars to a boating simulator and kid zone.

Details: atlantaboatshow.com 

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Crohn's and Colitis Ribbon

Atlanta’s very own Dr. Subra Kugathasan and Emory University are getting one step closer to finding a cure for Crohn’s and Colitis disease through a groundbreaking pediatric risk study. Dr. Kugathasan believes that individual patient genetic information could provide scientists with clues to predict disease outcomes. The Crohn’s & Colitis Foundation of America has set a goal of $400,000 to contribute to the study, and the CCFA Georgia Chapter hopes to help raise funds to that end at their annual Torch Gala on January 23.

Details: torchgagla.com

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Beautiful Briny Sea Gunpowder

Southern cuisine gets a dash of island gusto in this fiery Atlanta collaboration by famed local chef, Kevin Gillespie, and artisan dry-goods company, Beautiful Briny Sea. Food flavors explode when ignited by the Gunpowder Finishing Salt blend of Hawaiian volcanic salt, chipotle, black pepper, garlic, onion and sumac. Gunpowder adds heat to everything from popcorn to pasta to prime rib.

Details: redbeardmerch.com

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The Eating Disorder Information Network (EDIN) strives to break through the haze of societal messaging that contributes to the development of eating disorders. Dedicated to encouraging the healing of men and women affected, EDIN tackles the issues head on through increased community outreach, education and awareness. Recently the nonprofit invited middle school, high school and college student eating disorder survivors to write a letter to their younger self as part of  an essay contest. College essay winner Montana Marie shares hers below; see other winning essay online at myedin.org. 

College Winner — Montana Marie

Younger self,

What if you wake up one day when you’re 65 and you never got your memoir or novel written or you didn’t go swimming in warm pools and oceans all those years because your thighs were jiggly and you had a nice comfortable tummy or you were just so hung up on perfectionism and people-pleasing that you forgot to have a big juicy, creative life, of imagination and silliness. It’s going to break your heart. Don’t let this happen. Learning to love myself again was like learning to walk all over again. Self-appreciation comes from within when you realize that what other people think about you, isn’t nearly as important of what you think of yourself, and I finally realized that at the end of the day if I’m happy, that’s the only thing that matters.

Don’t let this happen to you. Just because others don’t see your worth, doesn’t mean you don’t have any. A positive body image won’t magically appear when you reach a certain weight or when you look a certain way. It’ll come as you begin to realize that your body has carried you through life. Your thighs have carried you when you didn’t have the energy to walk, your stomach has held many of delicious foods, and your eyes have let you see the beauty of the world. Don’t grow up the same way I did, don’t learn to love yourself again, learn to never fall out of love with yourself. The day you decide to love yourself is the day you’ll conquer the world. You can only hate yourself for so long before what you think becomes who you are and that’s a life that isn’t fun to live.

 

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