Meal Mentor

Winter Fitness: Strategies for Staying Fit During the Holidays & Beyond

For many outdoor athletes, the winter feels like a time to go into hibernation. Jogging, riding your bike, etc. just aren't as appealing in the winter as they are in the spring and summer -- let's be honest about that. Sure you could take those sports indoors, but most of us find those activities appealing because they get us outside, in the sunshine, breathing fresh air. A treadmill just can't offer that.

Of course there are outdoor winter activities like skiing, snowboarding and ice skating (just to name a few) but they're not as easily accessible (or as affordable) as jogging and you can't exactly squeeze in a quick run on the slopes before work like you could slip in, say, a jog or bike ride.

So what's the solution? Load on the layers? Sure, that's an option but here is a better one: Yoga.

We've all heard about the benefits of yoga -- improved posture, strength, awareness, etc. and the winter is a perfect time to start a yoga practice. You can do it in the comfort of your own (warm and well heated!) living room or you can take a class at a studio (to feel a little less like a winter hermit). You can also do yoga for as little as 5 minutes or as long as 90 minutes, slipping it in nearly anywhere you have a break in your busy winter schedule. A great website with 100s of classes (and a FREE 15-day trial!) is Yogaglo.com.

Yoga will not only help you maintain the strength and endurance you've worked at improving all spring and summer -- it will make you even stronger, more agile and flexible, so you can literally hit the ground running when it's warm outside and continue to improve from where you left off. No backtracking on your progress - no getting back into shape or your cycling body.

If yoga isn't your speed, consider trying TRX at home or taking a class (again, that hermit thing). If I was only allowed one piece of workout equipment for the rest of my life, I would pick my TRX. It's pricey, but well worth the investment. My husband hates going to the gym. He hates lifting weights. But he LOVES TRX! (He says it's the results that are addicting). For more information visit trxtraining.com.

You can also try bootcamp (classes or at home with a DVD), spinning and dance. I like to dance while I clean the house. You burn a lot of calories that way! Who cares if your husband and children stare at you ;)

Get the current meal plan now.

How to Be Gluten-Free

Our meal plans are always gluten-free friendly, but if you have an allergy or sensitivity, here are some things you should know for smart shopping and living gluten-free.

What is gluten? Gluten is a plant-based protein found in various grains (wheat, barley, rye, spelt, and kamut) and their derivatives such as barley malt, wheat maltodextrin and malt vinegar. (For more information see this post, What is Gluten?).

Avoiding the whole grain is fairly easy, the problem comes from the derivatives that are hidden in foods.

• FALSE FRIENDS

The following foods seem like they would be gluten-free but often are not. They're either crosscontaminated or they contain a wheat deriviative. When shopping for these items, look for a certified gluten-free brand, check the ingredients and see if the product is made in a facility that processes wheat or any of the grains containing gluten.

Animal Products (i.e. yogurt, cheese, deli meat)

Broth / Soup

Brown Rice Syrup

Candy

Dried Fruit

Marinades

Matzo Products

Medication / Supplements

Oats

Pasta

Potato Chips

Rice Blends

Seasoned Nuts

Soy Sauce (try Tamari instead)

Tempeh

Vegan Substitutes

• GLUTEN-FREE PLANT FOODS (SAFE LIST)

These foods should be truly gluten-free and free of any cross-contamination. Don't shop blindly though! Still check the label to be sure.

Beans

Buckwheat

Carob

Coffee / Tea (check label)

Corn Products

Flax

Fresh / Frozen Vegetables

Kasha

Legumes

Millet

Nuts

Quinoa

Rice

Rice Flour

Seeds

Sorghum

Soy Products (check labels)

Tapioca

Our meal plans are always Gluten-Free! Get the current meal plan now.

How to Read Labels

Although we emphasize cooking from scratch on the meal plans, sometimes life requires a little help and convenience. Whether you're buying bread, milk, crackers, condiments or something else, it's important to take a moment to scan the label. (Don't believe what you read on the front! That's marketing!)

This terrific video by Jeff Novick, MS RD, "How to Read Labels" will teach you how to read labels, ensuring you make the best choice.

Put aside a few minutes and watch!

Get the current meal plan now.

Food Storage - How Long Does It Last?

We advocate 1-day-a-week cooking on our meal plans. The idea is you spend 2 to 3 hours one day a week preparing most (if not all) of your meals, then reheating all week long. That way you always have a healthy meal waiting for you.

Many first-time users will ask about storage -- should you freeze the meals? My advice is to store as much in the fridge as you can (unless the recipe indicates otherwise). I don't advocate freezing foods for two reasons: 1. a lot of foods don't do well frozen, or the texture changes when it's been frozen and 2. reheating something frozen takes a lot longer than heating something that's been chilling in the fridge and you'll be quicker to ignore what's in the freezer than what's in the fridge. (Note: for more information, see this post on how to freeze foods).

Since our meal plans are completely plant-based, you don't have to worry about bacteria and contamination with the same vigor as you would with foods containing animal products like meat, cheese or eggs. Still, food safety is important and proper food storage is key.

How long does it last?

FOODS PURCHASED COLD: (Fridge / Freezer)

- Chocolate Syrup (6 months / do not freeze)

- Salsa: Fridge: 3 days after opening / Freezer: 1-2 months

- Juice (in cartons): 3 weeks (unopened) / 8-12 months

- Margarine: 4-5 months / 12 months

- Miso: 3 months/ do not freeze

- Soy/Rice/Almond Milk: 7-10 days / do not freeze

- Tofu: approx. 1 week / 5 months

PANTRY ITEMS (unopened / opened)

- Baking Powder {6 months / 3 months)

- Baking Soda {18 months / 6 months)

- Brown Sugar (4 months / indefinitely)

- Cocoa (indefinitely / 12 months)

- Confectioners Sugar (18 months / indefinitely)

- Cornmeal (18 months / refrigerate after opening, 18 months)

- Cornstarch (18 months / 18 months)

- Extracts (i.e. Vanilla) (3 years / 1 year)

- Flour (1 month / refrigerate after opening, 6-8 months)

- Flour Mixes (i.e. Bisquick) (12-15 months / use by date)

- Shortening (8 months / 3 months)

- Sugar (2 years / indefinitely)

BAKED GOODS (shelf / refrigerator / freezer)

- Cake (1-2 days / 1 week / 2+ months)

- Cookies (2-3 weeks / 2 months / 8-12 months)

- Muffins (1-2 days / 1 week / 2 months)

- Yeast Rolls (3-4 days / 1 week / 2 months)

CONDIMENTS (unopened / refrigerate after opening / pantry after opening)

- BBQ sauce (12 months / 4 months / 1 month)

- Dressings (10 months / 3 months / must refrigerate)

- Ketchup (12 months / 6 months / 1 month)

- Mustard (12 months / 12 months / 1 month)

- Olives (12 months / 2 weeks / must refrigerate)

- Pickles (10 months / 1-2 weeks / must refrigerate)

SHELF-STABLE FOODS (unopened / refrigerate after opening / pantry after opening)

- Beans (Dried) (12 months / - / 12 months)

- Beans (Cans) (2-5 years / 3-4 days / must refrigerate)

- Brown Rice (12 months / 6 months / 12 months)

- Crackers (8 months / 3-4 months / 1 month)

- Dried Fruits (i.e. raisins) (6 months / 6 months / 1 month)

- Herbs (Dried) ( 1-2 years / - / 12 months)

- Honey (12 months / - / 12 months)

- Jam/Jelly (12 months / 6 months / must refrigerate)

- Juice Box (4-6 months / 8-12 days / must refrigerate)

- Lentils (12 months/ - / 12 months)

- Maple Syrup (12 months / 12 months / must refrigerate)

- Molasses (12 months / - / 6 months)

- Nuts (12 months / 4-6 months fridge, 9-12 months freezer / 1 month)

- Oats (12 months / - / 6-12 months)

- Pasta (Dry) (2 years / - / 12 months)

- Peanut Butter (6-9 months / - / 2-3 months)

- Potatoes (6-12 months / - / 6-12 months)

- Spices (Whole) (2-4 years total)

- Spices (Ground) (2-3 years total) paprika, chili powder and red pepper should be refrigerated

- Vegetables (Cans) (2-5 years / 3-4 days / must refrigerate)

- Vinegar (2 years / - / 12 months)

- Water (bottled) 12 months / - / 12 months

- White Rice (2 years / 6 months / 12 months)

Get the current meal plan now.

Natural Appetite Suppressants

Some days my stomach becomes what I call a "bottomless pit." No matter how much I eat, I can't seem to shake the hunger. I find these "pit" days never make logical sense either -- it's not a day where I worked out harder or more than normal. It's not a day where I missed a meal on the meal plans, or ate less than normal (or was otherwise calorie deficient, which would certainly explain the hunger). No, no -- It's more like I'm hungry for the heck of it.

Initially, I try to make good choices in my attempt to quell the hunger: eat a steamed potato with salsa, a big bowl of steamed kale with hot sauce, a slice of whole-wheat bread with red pepper hummus... but as the food goes in and the hunger still stays, I start to glance over at a big cookie, and wonder, hmm... maybe that will do it! Or perhaps that candy over there...

To keep myself from spiraling down into an all-you-can-eat-junk-buffet (which sounds very appetizing to the bottomless pit!) I try snacking on some of these healthier choices that can be a natural appetite surpassant. If you can't snack on them by themselves, add them to a healthy choice -- or your next meal! (source)

BEVERAGES: water (drink two glasses! try this first!), coffee, green tea

FRUITS/VEG: apples, sweet potatoes, ginger (root), leafy green vegetables, salad

NUTS/FATS: almonds, avocado, flax seeds, dark chocolate

SPICES: (I'm sensing a theme- eat spicy hot food!) cayenne pepper, hot sauce, wasabi

OTHER: oatmeal, tofu

Get the current meal plan now.

Meat-Free Protein Sources

As any vegan or plant-based eater will attest, the most common question you get is, "But where do you get your protein?"

Here's the shocker: protein is in ALL foods we eat. Even kale, rice and bananas have protein. In fact, you could eat nothing but potatoes all day long and exceed your protein needs! Another shocker? Calorie-for-calorie, spinach has more protein than steak.

Check out the protein power in these common foods:

1. Lentils & Beans – (While each bean and lentils have their own values, they all have high levels) 1 cup kidney beans contains 13 grams; 1 cup black beans contains 15 grams

2. Soy (soy beans, tempeh, tofu) – ½ cup contains 10 grams

3. Quinoa – 1 cup cooked contains 9 grams

4. Almonds – ¼ cup contains 8 grams

5. Peas – 1 cup contains 7.3 grams

6. Sunflower Seeds – ¼ cup contains 6 grams

7. Spinach – 1 cup contains 5.3 grams

8. Brown Rice – 1 cup cooked contains 5 grams

9. Potato- 1 potato contains 4.3 grams

10. Collard greens – 1 cup contains 4.01 grams

The Vegetarian Resource Group also has a longer more comprehensive list here.

Get the current meal plan now.