K.I.S.S. (keep it simple sweetheart)

Well, I have promise something that easier to use so is here is part one.

Many people feel it is hard, expensive, and time consuming to eat healthy. It does take some tie and effort, but it doesn't have to be overwhelming.

Minimum Calorie Requirements. While survival may be possible on fewer calories, women should eat at least 1,200 calories per day, and men should eat at least 1,800 calories a day, even when trying to lose weight, to avoid a metabolism slowdown

 To maintain current body weights, women often require 1,600 to 2,400 calories daily, while many adult men need 2,000 to 3,000  a day, according to the publication "Dietary Guidelines for Americans, 2010." these are just the general guide lines, but are quick and easy if you don't want to spend a lot of time and expense to find your personal levels.

To help maintain a steady blood sugar level it is advised to eat 5 to 6 times a day. many sources agree that to stay healthy you should not skip breakfast. For me this means if I get up around 7am, I should eat breakfast around 8 am. Next I have a snack at about 10:30am. Lunch is around 1pm. Another snack around  4pm.  Then dinner at 6:30 to 7pm. Maybe an extra snack at 8-8:30pm if 
I still need more calories. Then I should hit the bed  between 10:30 to 11pm. Each person must balance their eating and schedules, but this idea of the spacing that are advised for the best energy and health.

 When planning your meals and snacks, try to make sure each meal and snack has a protein, carb, and healthy fats. It is best to spread out your vitamins, minerals, protein and such throughout the day. for maximum absorption. I created the chart below to help me plan my meals.

For me, I find it easiest to plan out meals a  week at a time, that way I am not trying to figure out what to make every time I need to eat. It also helps me make sure I am getting a variety of foods each day and week. I then make my shopping list from them, instead of just heading to the store and buying what I think I need. I have a lot less for wasted and I spend a lot less money. When planning how much to buy, remember that portion control is important. For meals you should not eat more than the amount equal to two to three size of your fist portions(Total meal) and one or one and a half fist size portions for snack.

When shopping I try to buy organic foods as much as possible as I do not want to eat the pesticides, meds, and chemical that are used to product a large part of our food. This is more expensive, but for me it is worth it. Each person must make their own choice. 

This is the 2016 "Dirty Dozen" of fruits and vegetables.

1. Strawberries
2. Apples
3. Nectarines
4. Peaches
5. Celery
6. Grapes
7. Cherries
8. Spinach
9. Tomatoes
10. Sweet bell peppers
11. Cherry tomatoes
12. Cucumbers

I also buy organic or free range/ antibiotic free meats. If you are only having 3 to 4 ounces at a time, it does not have to be too expensive. Just buy the largest you can buy, slips it up into meal size portions and freeze it.

Shop your list and not adding a lot of things when shopping will help keep your total bill down. Don't shop hungry as it makes it harder to keep to your list.

When planning my meals, I use fresh vegetables that parish quickly first. If you are out a lot it might be better to divide your list into a few day at a time, if like me, you want to get what you need only about once a week  the you need to plan so you use things before they go bad first. I rarely go to Costco for my produce, especially things that don't keep for long times,

 I don't use them fast enough to eat it all while still really fresh. I do get their squash bag, baby carrots,  apples, and things that last a while. If I know I am having company sometimes I'll buy more perishables there, but with just the two of us here most of the time, the savings is not worth what I throw away to spoilage. I do buy my frozen veggies there. Frozen organic vegetables are very healthy for you and not too badly priced at Costco. When cooking them though, do not over cook them (or you fresh veggies) as prolonged cooking can sap some of the nutrients out. Streaming or microwaving work best for me. Also a quick stir fry can work. 

The easiest way to try to get your need nutrients is try to eat a rainbow. Have some fruits and vegetables from each color group everyday. It is also good to get some grains eat day for those B vitamins. If you are not vegans or vegetarians,  the easiest way to get your protein is in meats, fish, and dairies. Other protein sources are miso, tofu, many grains, nuts, and such. I need to do more research before I could give you good none animal sources for complete proteins.

I start my weekly meal plan on Sunday, but you can start them any day of the week. Say you have Tuesday off, Wednesdays might be a good day to start your weekly meal plan as you can shop and have your things fresh on Tuesday. Here are my meal plans for the upcoming week:

My grocery list for this menu would be:

Frozen- broccoli, green beans, fries

Dairy-organic milk, cottage cheese, cheeses (string cheese, sliced Monterey Jack and provolone, and shred cheese. These would probably last this list and the next)

Bread- oatmeal, whole wheat bread and buns ( I make most of my own rolls)

Meats- 2 lbs organic 90% lean ground meat, 2 or 3 large organic chicken breast, 3/4 lb. stew organic stew meat  and 3/4 lb. meat for french dip(or a two lb. organic roast which I would cut cut some meat off for stew) 2 dozen organic eggs, Canadian bacon, ham lunch meat

Fruits- Bananas, clementines, raspberries, blueberries, strawberries, apples, watermelon, grapes 

Veggies-lettuces, spinach, baby carrots, snow peas, mushrooms, squash, potatoes, jicama, cucumber,  celery sticks, tomatoes and peppers, (yes, I know peppers and tomatoes are really a fruit, but still)

There are some things like oatmeal, flour, nuts, and other staples that I only buy as needed not weekly.

Here is a page I had pulled out of a magazine for some ideas on how to change up your salads.

I also want to remind you to stay hydrated. I love water and a body needs a base of about 64 ounces a day minimum to stay in healthiest shape. (more if you are sweating a lot). I have a water bottle tat I fill several times a day to help me get enough. First thing in the morning I put half a lemon in it and the keep filling it throughout the day. At night I put the lemons down my garbage disposal to help keep it smelling fresh.

Good luck and more to come later.