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Meal Prep for BFF

So, its been a while since I’ve done meal preps for a week. My bestfriend had been asking me to make her one. Glad that she’s taking the step to live healthy (and lose weight, for that matter), I happily complied with her request. She kept asking me if I already had the menu. At that time I didn’t have it, nor the next day, nor the day after that. Saturday came and what already felt like cramming made me do the menu. Here’s what I planned for her.

Monday
Bfast: Black coffee, Sausage and brown rice
Lunch: grilled chicken with red sauce pasta
Dinner: chicken teriyaki and veggie salad
Before bed: Kankunis

Tuesday
Bfast: black coffee, corned beef, brown rice, boiled egg
Lunch: porkchop, brown rice, mixed veggies
Dinner: chicken finger, tofu fries, mashed sweet potato

Wednesday
Bfast: black coffee, tocino, brown rice, boiled egg
Lunch: chicken teriyaki, brown rice, steamed broccoli
Dinner: fried chicken, mixed veggies, mashed sweet potato
Before bed: kankunis

Thursday
Bfast: black coffee, potato omelet, brown rice
Lunch: porkchop, brown rice, green beans
Dinner: grilled chicken, steames broccoli, mashed sweet potato

Friday
Bfast: black coffee, bacon, brown rice, boiled egg
Lunch: chicken teriyaki, brown rice, steamed broccoli
Dinner: fried chicken, mashed sweet potato, mixed veggies
Before bed: kankunis

Sunday came and after we went to attend mass, my family and I went for a quick shopping at South Supermarket (I kinda like this supermarket because they have more of the goods I look for for meal preps. In short, more healthy stuff).

Grocery shopping is tricky. I wrote all the things I’d have to get but when I got there, the menu changed.

I immediately started cooking when we got home. I boiled 5 eggs for her breakfast.

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Then as that cooked, I cleaned the chicken breasts, sliced and squeezed calamansi and sprinkled garlic salt, pepper, and cayenne powder all over it.

I’ve had a stash of cayenne pepper at home since I was able to come across an article that says cayenne pepper helps boost metabolism. It is most often found in diet and weight loss formulae.

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I let it sat for a few minutes then went straight to another chicken dish.

I sliced chicken breast fillets to smaller portions and marinated it in calamansi and low sodium oyster sauce.

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After that, I went straight to grilling the chicken. Sprayed a few extra virgin olive oil to the chicken before grilling.

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When it was done, I sliced it and added a dip.

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The dip contained mayo and turmeric powder. Turmeric is known to have antioxidant properties helping the body fight off free radicals that causes cancer. It contains curcumin that fights off inflammation in the body, helps prevent Alzheimer’s disease, helps cure arthritis, helps fight heart diseases, and it’s also known to help fight depression.

After I’m done with the grilled chicken, I cooked all her breakfast. I cooked the sausages, spam, bacon, tocino, and corned beef.

I cooked the red rice and boiled the sliced sweet potatoes.

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I also fried chicken and pork chop as additional viands in her meal prep.

I cooked the mixed veggies (corn, carrots, peas, green beans) in butter. Cooked the marinated chicken.

When I’m done with all that, I started putting them into containers.

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I transferred the granulated coffee beans I bought into a Ziploc. Added tea to the picture and voila!

Here’s Jem’s first week meal prep!

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Some of her friends don’t trust nor believe in her to really live up to this. I know she’s gonna fall back sometimes but she’ll get through this. She’s taken the first step. She’s got the willingness to do so.

She’s also been working out. As a matter of fact, last week she’s been training with me. Baby steps.

And of course, what kind of friend will I be if I let her slack off.

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To those who ridicule her, the least you could do is support her. If you can’t, then just SHUT UP! 😊

P.S.
Since I posted the pictures on my FB and Ig, people have been asking me to do the same for them. I’m still thinking if this will be a business venture I’d be willing to enter. Stay tuned!

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Cucumber, Carrots, Berries

To show how supportive she is, one of our Aunts gave us her Ninja. This could pass as the real Fruit Ninja since it really slices up the fruits.

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I blended carrots, cucumber, and berries. Ninja is better than a blender coz this one was able to crush the ice I put in it. Other blenders could have crushed ice but the one we have didn’t.

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Here’s how it looked after blending.

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Verdict: Add more berries next time. :)

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Spinach, Cucumber, Berries, Banana

Spinach

This is a very nutrient-dense food. It’s low in calories yet very high in vitamins, minerals and other phytonutrients. When you consume this healthy food, you don’t need to worry about your weight-loss diet as you take in abundant, good-for-you nutrients.This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.

Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Researchers have discovered at least 13 different flavonoid compounds that act as anti-cancer substances. The various nutrients offer much in the way of disease protection.Remember Popeye? He squeezed those cans of spinach into his mouth and instantly developed muscles and super strength. Well, he also may have been protecting himself against various illnesses and conditions.

Have you heard of lutein? It’s a carotenoid found in spinach that is protective against eye diseases such as age-related cataracts and macular degeneration. There is some indication that it might be absorbed better if you eat it with a little fat, such as a small amount of olive oil, or the food that you’re eating it with may contain some fat.

The mineral iron is particularly important for menstruating women and growing children and adolescents. In comparison to red meat, spinach provides a lot less calories, is fat and cholesterol free, and an excellent source of iron. Because iron is a component of hemoglobin, which carries oxygen to all body cells, it’s needed for good energy.

Source: naturally-healthy-eating.com

Berries

Berries are loaded with fiber, which helps you feel full (and eat less). Berries top the charts in antioxidant power, protecting your body against inflammation and free radicals, molecules that can damage cells and organs. One study even showed that one-half to one cup of mixed berries a day improved cognition and motor performance in animals. James Joseph, PhD, director of the Neuroscience Lab at the United States Department of Agriculture Human Nutrition Research Center on Aging at Tufts University, Boston, which conducted the study, notes that we become more susceptible to the damaging effects of free radicals and inflammation as we age. Berries help prevent those effects by turning off the inflammation signals triggered by cytokines and COX-2s, he says, making them an ideal part of your diet.

Source: arthritistoday.org

Cucumber

I’ve written it in my previous post Juicing: Triple C vs Big C

Banana

Blood pressure: Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation.3

Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.3

Asthma: A study conducted by the Imperial College of London found that children who ate just one banana per day had a 34% less chance of developing asthma.

Cancer: Consuming bananas, oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. As a good source of vitamin C, bananas can help combat the formation of free radicals known to cause cancer. High fiber intakes from fruits and vegetables like bananas are associated with a lowered risk of colorectal cancer.

Heart health: The fiber, potassium, vitamin C and B6 content in bananas all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee.3

In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).3

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.3

Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium banana provides about 3 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.

Treating diarrhea: Bland foods such as apple sauce and bananas are recommended for diarrhea treatment. Electrolytes like potassium are lost in large quantities during bouts of diarrhea and may make those affected feel weak. Bananas can help to promote regularity and replenish potassium stores.

Preserving memory and boosting mood: Bananas also contain tryptophan, an amino acid that studies suggest plays a role in preserving memory and boosting your mood.

Source: medicalnewstoday.com

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Using Apple Cider Vinegar to Clean Produce

I’ve seen a post on Instagram before suggesting that aside from the normal way we wash or fruits and vegetables, that is washing them through running water, we should soak all our fruits and vegetables in water with apple cider vinegar. I’ve been reading a lot of benefits from apple cider vinegar. It can be used to treat cough and colds, it can also be used to cleanse your body system, increase fat burning, etc.

My mom and I bought fruits from the market today. Before I ate the grapes, I thought to give this cleaning technique a try. So, I mixed 1 cup of water with 1 tbsp of apple cider vinegar. Since 1 cup couldn’t fit all the fruits, I just added more.

Here’s a picture of our fruits soaked in water and vinegar. I didn’t edit this picture so you can see the difference.

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Here they are after 10 minutes of soaking. Again, no picture editing done here.
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As you can see they look a lot cleaner and shinier.

We don’t know where our produce have been before they reached our markets so cleaning them before consumption is a must!

Plus, I might try Bubz’s face mask recipe so it’s better than the orange and lemon skins are already cleaned.

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Jump Rope Workout

I bought a speed rope a year and a half ago but never did I start skipping. Lazy, yes I knooooow!

My sister has been doing it though ad she’s been pretty good at it so I decided to give it a try.

It was hard at first. I had to carry my own weight. My lower body part was heavy since I had big legs and butt. But I just kept doing it.

Today I beat my own record. I did 1500+ jumps. Yey! haha. I know it’s not much yet but I was happy! The only competition I have is with myself so going past my personal bests makes me happy. I do want to be able skip rope like Ellen Adarna. Maybe one day. ;)

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Here’s the history of my jumps since I started.

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The app is called Jump Rope Workout. Available on both Appstore and Playstore.

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Meal Prep: Week 2 – Chicken in Barbecue sauce, Cauliflower, Mixed Veggies, Broccoli, Red Rice

Ingredients:
Chicken Breast fillet Php 184.00
Cauliflower Php 40.61
Mixed Veggies Php 110.76
Broccoli Php 96.75
Red Rice Php 47.50

Directions:

1. Slice chicken into small parts. Marinade in calamansi and barbecue sauce.

2. Cook red rice. Ratio is 1 cup to 2 cups water.

3. Slice broccoli and cauliflower into bite sizes. Blanche for 5 minutes.

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4. Cook chicken in medium heat until marinade is dry.

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5. Portion into 10 containers.

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Five are for me and five are for my sister.

6. In the same pan, cook mixed vegetables.

7. Once red rice is cooked, divide into containers.

8. Add in cooked mixed veggies.

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Total cost: Php 479.61
Cost per serving: Php 47.96

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