SIMPLY PREPPED MEALS
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What Are Antioxidants?

3/27/2020

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We mention antioxidants quite often when going over the benefits of different foods, but what exactly are antioxidants and how do they work?

• Antioxidants are molecules that process and remove free radicals in your body.
• Free radicals are waste substances made by cells as your body processes food and reacts to your environment.
• Free radicals need to be removed from your body and can start to cause damage if they’re present in large amounts. They’ve been linked to illnesses such as diabetes, heart disease, and even cancer. Antioxidants work to remove them.
• Your body makes its own antioxidants, but certain foods can help bring in even more antioxidants to help fight free radicals.
• Foods High in Antioxidants: Eggs, berries, oranges, apples, bell peppers, nuts, leafy greens, tomatoes, black beans, green tea, dark chocolate, pomegranates.

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Kitchen Tasks For Kids

3/25/2020

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Getting kids involved in cooking and creating meals for the family is something they can use the rest of their life. It also calls upon skills they’re currently learning such as reading, fractions, time, measuring, and following instructions. All kids develop at different rates, so follow your instincts as to what they can do, but here are some ideas to get things going:

• greasing pans
• setting the table
• pouring batter into muffin cups
• toasting bread
• putting dinner leftovers into containers
• reading recipes to you
• cracking eggs into a bowl
• peeling cooled hard-boiled eggs
• rinsing produce items
• setting a timer
• helping put groceries away

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Why We Like Turkey Bacon

3/20/2020

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You may have seen turkey bacon showing up on our menu instead of pork. Turkey bacon offers several advantages over pork bacon. Let’s take a look:

• Lower in calories: A 1-ounce serving of turkey bacon has 100 calories, compared to 150 calories in pork bacon for the same amount.

• Lower in fat: Turkey bacon is leaner than pork and yields around 2g of saturated fat per ounce, while pork bacon comes in at almost 4g. Total fat for turkey is just under 8g, with pork around 11.5g.

• Good option if you can’t eat pork: Due to pork allergies, health reasons, or religious beliefs, some people can’t eat pork so turkey bacon is a good option for them to still be able to enjoy bacon while still meeting their requirements.

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Quick and Simple DIY Salad Dressings

3/18/2020

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• Oil & Vinegar - One part oil, to two parts vinegar works nicely and the possibilities are endless with this combo. Switch up the type of vinegar by going with red wine, rice, or balsamic and consider infused oils for even more combos.

• Lemon Garlic - Mix up ¼ cup oil of your choice, ½ cup fresh lemon juice, and a few fresh minced garlic cloves and this refreshing dressing is ready to go. 

• Apple Cider Vinaigrette - This deluxe vinaigrette only requires 1/3 cup olive oil, ¼ cup apple cider vinegar, a drizzle or two of honey, and 2 teaspoons dijon mustard. The flavors all balance and compliment each other perfectly.

• Fresh Herb Vinaigrette - Use equal parts oil to acid for this one. Olive oil and red wine vinegar pair nicely and offer lots of flexibility. Add in a ¼ cup of fresh herbs such as basil, cilantro, or parsley to complete the dressing. It can be used on a taco salad, Caprese salad, or even a Caesar salad.

• Creamy Greek Yogurt Dressing - A much healthier version of bottled creamy dressings, this one only requires ½ cup Greek yogurt, 2 tablespoons honey, 2 tablespoons lemon, 2 tablespoons olive oil, and whatever spices you’d like. We recommend dill, paprika, Italian blend, or even just garlic salt and pepper.

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Why We Like Sirloin

3/13/2020

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When it comes to cuts of beef, there are lots of good options and everyone has their favorites. We like to use sirloin because it’s a popular choice and offers lots of versatility.

- There’s a legend (though undocumented) that sirloin got its name after King James I of England was so impressed with this cut of beef, he knighted it and gave it the name “Sir Loin”.

- No bones and very little fat.

- Lean yet still juicy.


- Thin cut strips of sirloin can be as tender as filet mignon.


- Versatile and can be flavored many different ways or not at all.


- Can be broiled, sautéed, or grilled.

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Why Eat Asparagus?

3/11/2020

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One of the sides on this week's menu is asparagus. It’s a great source of a variety of vitamins and offers many health benefits.
  • High in nutrients, low in calories - a half cup serving has just 20 calories but contains protein, fiber, vitamins A, C, E, K, folate, potassium, and phosphorus. 
  • Packed with antioxidant flavonoids - Specifically quercetin, isorhamnetin and kaempferol that are found in asparagus have been shown to have anti-viral and anti-inflammatory properties among other benefits.
  • Helps digestive health - Asparagus is high in insoluble fiber that helps keep you regular. It also contains some soluble fiber that feeds healthy gut bacteria.
  • Supports a healthy pregnancy - A half cup serving of asparagus provides pregnant women with 22% of their daily folate (AKA Vitamin B9) needs. Your body uses it to create red blood cells and DNA for healthy development.

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Why You Need Fats In Your Diet

3/6/2020

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Aside from being a great source of energy, fats are needed by your body to perform basic daily functions. Healthy fats include monounsaturated and polyunsaturated fats from foods like salmon, avocados, eggs, nuts, and olive oil.

Here are some of the benefits of including healthy fats in your diet:


• Brain Function
Your brain and nerve tissues are largely made up of fat, so it’s important to get fatty acids in your diet. Low fat amounts can lead to brain fog.


• Heart Health
Healthy fats help supply you with omega acids that can reduce inflammation and increase heart health.


• Hormone Balance
Without enough healthy fats, your hormones can become unbalanced and lead to issues like mood changes and even infertility.


• Stay Satisfied and Avoid Overeating
Diets that include fat are better able to balance hunger hormones to help you feel satisfied and avoid cravings later.


• Reduce Risk of Diabetes
Healthy fats help you to control insulin levels and regulate blood sugar levels.


• Healthy Hair and Skin
Fats help your body absorb essential fat-soluble vitamins like A, D, E and K which helps support healthy hair and skin.


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Sugar’s Many Names

3/4/2020

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Americans consume an average of 15 teaspoons of added sugars in a day and usually without knowing it. Sugar goes by many names in packaged foods, so it can be difficult to spot. Today we’ll show you some of the names used for added sugars in the foods you eat:

• Glucose
• Fructose
• Sucrose
• Invert sugar
• Cane sugar
• Corn syrup
• Dextrose
• Lactose
• Maltose
• Maltodextrin
• Rice syrup


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    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

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