SIMPLY PREPPED MEALS
  • Home
  • FAQ
  • contact
  • howitworks

LIVING
PREPPED

WHAT ARE HEMP HEARTS?

1/30/2019

0 Comments

 
Picture
Hemp hearts (also known as hemp seeds) are a tiny but incredibly nutritious superfood. They have a subtle, nutty flavor and are easy to sprinkle on things like salads, soups, cereal, or yogurt to add a boost of nutrition. Here are some reasons why they’re awesome and worth working into your diet:

•High in Protein - 3 tablespoons of hemp hearts provides 10g of protein and 170 calories. Ounce-for-ounce, that’s more protein than beef! It’s also twice the protein of flax and chia seeds.

•Omegas and Aminos - Aside from being rich in omega-3s and omega-6s, hemp hearts contain all the essential amino acids your body can’t produce, making them a complete protein...which is pretty rare for a plant-based protein.

•May Reduce Risk of Heart Disease - Large amounts of an amino acid called arginine can be found in hemp hearts. This amino produces nitric acid in your body, which leads to a relaxation of blood vessels and lowered blood pressure.

•Easy to eat - Hemp hearts are ready to eat straight out of the bag when you buy them. They don’t need to be ground like flaxseed to take advantage of the health benefits. They also don’t do the whole “outside puffs up into slime” thing that chia seeds do.

SOURCES:
https://nutritiondata.self.com/facts/beef-products/6205/2
https://nutritiondata.self.com/facts/beef-products/3574/2
https://manitobaharvest.com/hemp-hearts-compared-super-seeds/
https://www.ncbi.nlm.nih.gov/pubmed/19727602/
https://www.ncbi.nlm.nih.gov/pubmed/21968645

0 Comments

THE HEALTH BENEFITS of eggs

1/25/2019

0 Comments

 
Picture
Gone are the days that people limited themselves to just two eggs a week. More recent studies show that eggs are incredibly healthy and extremely nutritious. Here are 5 reasons why they should be part of your regular diet:

  1. Highly nutritious - Along with vitamins, minerals, and heart-healthy omega-3s, an egg will provide you with 6 grams of protein and 5 grams of healthy fats for the low price of 77 calories. Keep in mind too that pasture-raised eggs will yield twice as many omegas.
  2. Lowers cardiovascular disease risk - One egg contains 25% of your daily recommended Selenium, which is a powerful anti-inflammatory shown to help fight cardiovascular disease.
  3. Cholesterol benefits - Eggs are no longer thought of as an enemy to your cholesterol levels. They’re high in good cholesterol (HDL) and 70% of the population won’t see a change in bad cholesterol (LDL) from eating eggs regularly.
  4. Amino perfection - Eggs are considered to be one of the most perfect proteins you can eat, as their amino acids are highly digestible and bioavailable. They also contain high amounts of essential amino acids that your body can’t create on its own.
  5. Choline - You may have never heard of it, but choline is a nutrient that plays a crucial role in neurological development throughout your entire life. A single egg contains more than 100mg of this nutrient.

SOURCES:
https://www.ahajournals.org/doi/full/10.1161/01.cir.0000154555.07002.ca
http://europepmc.org/abstract/MED/11374850
https://www.sciencedirect.com/science/article/pii/0026049565900028
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/

0 Comments

WHY WE LOVE GREEN SMOOTHIES

1/23/2019

0 Comments

 
Picture
Green smoothies are catching on because it’s an easy way to get your greens in, while also being delicious. As long as you don’t overdo it with the sweeteners (honey or agave) and stick with low-GI fruits (apples, pears, kiwi, strawberries), green smoothies can be a nutritious ally in your quest for overall health.

• Customizable - Swap out your greens and other ingredients throughout the week to avoid getting burned out.

• Easy to digest - Blending causes the cells in the smoothie ingredients to rupture, making nutrients readily accessible by your body.

• Fiber - Because they’re made from whole foods, green smoothies still contain fiber, which can’t be said for fruit juices.

• Portable and Storable - You can make up a couple days worth of green smoothies at a time and it’s a convenient way to pack in a lot of whole food benefits in a small container.

0 Comments

Ways to get kids involved in mealtime

1/18/2019

0 Comments

 
Picture
Involving children in mealtime preparations is a great way to teach valuable life skills at any age. From helping with grocery shopping to preparing full meals (depending on their age), we think these tips will provide great ways to get the whole family involved with cooking.

Meal Planning
• Ask them to check the pantry and refrigerator for certain items while making your list
• Allow your children to pick their favorite vegetable and make each child’s item a focus on separate nights

Grocery Shopping
• Teach your kids the names of produce and show them how to pick ripe items
• Older children can read food labels and ingredient panels

Food Prep
• Younger children can scrub fruits and vegetables and work on fine motor skills
• Have older children count items and do easy measurements

Storage and Organization
• Show them how to rotate items in the pantry and check expiration dates
• Have your kids group items that go together for storage - rice and oatmeal next to each other, while olive oil and sesame oil are in a different place, for example
0 Comments

Foods That Boost Energy

1/16/2019

0 Comments

 
Picture
When a tired spell hits you, caffeine and candy may be tempting for a quick boost, but that’s all they’ll give you before you crash again. For foods to provide you with lasting energy boosts, you want ones high in protein, fiber, and complex carbohydrates. Here are ten foods to make you feel like you’ve really refueled:

• Greek Yogurt
• Almonds
• Popcorn
• Salmon
• Hummus
• Peanut Butter
• Bananas
• Kale
• Oatmeal

SOURCES:
https://nutritiondata.self.com/facts/nut-and-seed-products/3170/2
https://nutritiondata.self.com/facts/finfish-and-shellfish-products/4231/2
https://www.everydayhealth.com/fitness-pictures/energy-boosting-foods.aspx#10

0 Comments

8 Ways to Sneak Exercise Into Your Daily Life

1/11/2019

0 Comments

 
Picture
It’s been recommended that adults get at least 150 minutes of exercise per week. That’s a little over 20 minutes a day.

Below are some tips to get in more activity each day to keep you moving:
  • Do lunges while you vacuum.
  • Leave work when it’s time for lunch every day. Go for a walk and take the stairs. You’ll feel refreshed and will have gotten more steps in for the day.
  • Do some dips on the kitchen counter or a chair while you wait for the oven/microwave.
  • Use a push-mower to cut your grass where you can. Do the yard work yourself instead of paying someone.
  • Walk the dog. See if you can add more distance or time onto each outing. It’ll be good for both of you.
  • Hand wash your cars instead of going through the automatic wash.
  • Make your bed every morning. You’ll get some stretching in and it’ll be nice to come back to at night.
  • Don’t sit on the sidelines at your kids’ games - stand up and move around and watch. You’ll get a better view and will burn more calories.
0 Comments

Vitamin E

1/9/2019

0 Comments

 
Picture
Vitamin E is fat-soluble and a powerful antioxidant with many health benefits including:
  • Protecting cells from damage caused by free radicals
  • Immune system boost to fight off infections
  • Supports eyesight health and may lower age-related cataract risks
  • Aids in muscle repair after exercise
  • Supports healthy digestion

An average adult needs 15mg of Vitamin E per day, which isn’t too hard to accomplish. Here’s a list of foods with vitamin E and how much of their daily value (DV) they provide followed by the serving size:
  • Sunflower Seeds -  66% DV, 1oz
  • Almonds -  48% DV, 1oz
  • Peanuts -  16% DV, 1oz
  • Atlantic Salmon -  14% DV, half large filet
  • Avocado -  14% DV, half fruit
  • Rainbow Trout -  13% DV, 1 filet
  • Red Pepper (raw) -  13% DV, 1 med pepper
  • Mango -  10% DV, half fruit
  • Broccoli (cooked) -  8% DV, half cup

SOURCES:
https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
https://www.livescience.com/51543-vitamin-e.html
https://www.ncbi.nlm.nih.gov/pubmed/25591715
https://www.ncbi.nlm.nih.gov/pubmed/25843658
0 Comments

What makes sea salt different?

1/4/2019

0 Comments

 
Picture
Earlier this week we looked at how kosher salt is different from table salt. There’s one more popular variety of salt to consider: sea salt. Let’s take a look at some of the things that makes sea salt different:

  • Sea salt has been harvested from the sea, instead of the earth like most other salts
  • Its crystals are the largest of all varieties and irregular shaped
  • It has the highest amounts of minerals compared to table and kosher salts, but amounts are still considered trace
  • Differences in where and how it’s harvested result in different colors, flavors, and textures of the final product
  • Most sea salt varieties don’t contain iodine like table salt does
  • It’s processed less than table salt and free of anti-caking and bleaching agents
  • Same sodium content by weight as table and kosher salts

SOURCES:
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-459X.2010.00317.x
Dr. F. Batmanghelidj. Water: For Health, For Healing, For Life
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sea-salt-vs-table-salt
https://www.flickr.com/photos/53503060@N06/5120986803
0 Comments

What is kosher salt?

1/2/2019

1 Comment

 
Picture
Regular table salt is typically iodized and goes through a refining process to have a uniform shape and color. Kosher salt was originally made for “koshering” meats by drawing out blood from the surface of the meat without absorbing into the meat itself. This salt could then be washed off without adding too much saltiness to the flavor of the meat.

Both have close to the same chemical makeup (sodium chloride plus or minus some additives) but the biggest difference is the structure of the crystals. Table salt is highly refined and made up of tiny square crystals. Kosher salt is made up of larger grains, almost like flakes, that have been processed less.

There are several reasons to consider using kosher salt:
  • no iodine added, which makes for a cleaner and less bitter flavor
  • Less processing so it contains more trace minerals
  • Larger grain size makes it the chef’s choice for adding a pinch or two to food with more control than using a shaker
  • Kosher salt lends itself to making salt crusts on meats, which are becoming increasingly popular lately

It’s worth noting that due to a difference in the density of table salt versus kosher salt, you can’t follow a 1:1 substitution ratio. 1 cup of table salt will be increase the salty flavor of foods much more than 1 cup of kosher salt. You typically have to double the measurement of kosher salt if a recipe calls for table salt. The larger crystals of kosher salt mean that you can pack as much into the same area as table salt.

SOURCES:
https://www.seriouseats.com/2013/03/ask-the-food-lab-do-i-need-to-use-kosher-salt.html
https://www.bonappetit.com/story/what-is-kosher-salt
1 Comment
    Picture
    Picture

    Author

    Amanda is a mother of three (10, 7, and 5) and has been married for 14 years.   My weight loss journey started July 17, 2008, one day after my daughter's first birthday.  Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change.   Three pregnancies later, I had lost a total of 105 pounds.  I had run 2 marathons and dozens of half marathons.  Something was missing.  I was thin, but I wasn't fit.  I wasn't healthy.  I could feel it in my insides.  I was 136 pounds and a size 8.  Something didn't add up.   I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods.  90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4). 
     
    Continuing on this path, all of my clients wanted to know how I was doing it.  I always dreamed of creating a business that truly added value to people and improved their health.  My husband, Grant, and I decided it was time to take that leap.

    December 9, 2016, Simply Prepped Meals was born.  Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you.   Six months later, we built our permanent location in Cynthiana, IN.  Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose. 

    Amanda coaches individually as well as continues to drive their business.  Any questions about personal coaching can be directed to her at amanda@simplypreppedmeals.com

    Archives

    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018

    Categories

    All

    RSS Feed

QUESTIONS?  FEEDBACK?  CUSTOMER SERVICE:  812-480-3947  or email us at info@simplypreppedmeals.com

>>FOLLOW US ON >>FACEBOOK<< or FIND US ON >>INSTAGRAM<<


  • Home
  • FAQ
  • contact
  • howitworks