Create a Lifestyle part 3:
Healthy Cooking & Eating
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So you have mapped out your day and
tackled the grocery store, now the final part of the puzzle is
preparing and eating your food. Similar to dedicating a day of the
week to shopping for groceries, I encourage you to dedicate 1 or 2
evenings per week to food preparation. If you live with a partner or
spouse make this something you guys do together and make it a fun
experience that will help you to grow your relationship. My wife and
I like to throw on some music and try cooking something brand new
each week to broaden our array of foods and avoid getting bored of
the same things over and over again.
As far as your protein sources from
the grocery store, you are going to cook them either in the oven, on
the grill or on the skillet. I am a big advocate of using the oven
for food preparation because it’s simpler, has the least mess and
allows for a large amount of food to be cooked at once. Each type of
meat varies, so you will have to do a quick Google search for how
long to cook a certain cut and type but I recommend cooking each
protein source at 425 degrees Fahrenheit to avoid it drying out. (For
example a thawed chicken breast, I will cook at 425 for 25-30minutes
and cut after cooking to ensure they are cooked all the way through)
To prep the meats for the oven I will
take them out the night before or morning before to thaw. Then I will
take a baking tray and line it with aluminum foil and spray the foil
with my extra virgin olive oil spray. Then I will season the meats
with my choice of seasoning and/ or marinade and arrange them onto
the baking tray so that they are not touching and give them room to
expand in the oven. Then when the oven is preheated I throw them in
and set the timer for required cooking time. This method will allow
you to cook multiple amounts of meat at once and then you can throw
them into tupperware and freeze them for later in the week, then you
simply take the tupperware out of the freezer the morning that you
head to work and reheat it in the microwave to eat.
For carbohydrates such as rice there
are instructions for how to cook those on the packets… make sure to
read the serving size to ensure that you do not eat too much per
meal. Vegetables can be cooked by steaming on the stovetop, grilling
or my personal favorite; roasted in the oven. Again I will prepare a
baking sheet just like with the meats and throw on the vegetables I
want to cook. (Broccoli and asparagus are some of my favorites) I
will cook the vegetables at 425 Fahrenheit for around 20minutes so
when the meats go in for 30 minutes, I will add the vegetables after
10minutes of the meats being in the oven.
My fats come from egg yolks in the
morning, almonds as a snack during the day or a little olive oil, or
coconut oil with my other food preparation. Finally my supplements
are all taken with breakfast in the morning, with the exception of my
whey protein, which I use immediately after my afternoon resistance
training and sometimes as a snack during the day maybe between
breakfast and lunch, or lunch and dinner.
So as you can see from this article
and the 3 previous articles, changing your lifestyle and becoming the
best version of you possible isn’t difficult, in fact it’s very
simple however it does require discipline and organization.
Temptation is going to creep in more than once but the key to your
transformation is going to be having the mental strength to ignore it
and be relentless in your journey to greatness!
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