Healthy Kitchen Hacks To Make Food Prepping Easier | #21

NOTE: This podcast was transcribed by an AI tool. Please forgive any typos or errors. Healthy Kitchen === Cara: [00:00:00] In this episode of floductivity, I'm going to be breaking down my favorite healthy kitchen hacks. A lot of them have to do with eating around my cycle, which has been a game changer for me on understanding what I need in each phase of my cycle. This isn't going to be all my favorite hacks this is going to be the most important ones that i feel like if you're going to start somewhere this is where to start I hope you enjoy this episode and i can't wait to get started New Intro: Welcome to Floductivity. A place to inspire and empower beings to embrace self-love and self-development. For an achievable balance of productivity. I shared different ways to come back to your intuition through spirituality. Self care, human design. Cycle planning. Wellness and everything in between. Thank you so much for joining me this week. If this is your first time. Welcome. And if you've been here with me before, thank you so much for coming back. I'm so excited to join you in this journey as we learn together Marker — Cara: Welcome to the healthy kitchen hacks [00:01:00] episode. I'm going to be going over some of my favorite hacks in the kitchen regarding all things, food prep. And also things that have really helped me eat better with my cycle. If you want to learn more about cycle planning, tips, go to episode number nine or Caradempsey.com/ 9. Also I have free cycle planning, printables. To help you plan better around your cycle. And that is located caradempsey.com/cycle. So let's dive in. First thing I'm going to start with is food and meal planning. I do that twice a month. I do it in my spring phase. So somewhere around DEI. 5 6, 7 of my cycle. And then I also do it. About a week before my menstruation starts. So everybody's, cycle's a little different, mine falls around 32 days depending. So I like to do that in my fall, right around day number 28. What that does is it helps take the pressure off of. Having to [00:02:00] do things last minute. I find that if I plan a little bit ahead of time, Things are easier. And my goal in this is I used to make things so complicated. So if we can just make things a little easier on our day to day life. We'll ultimately do those things that will help us in our day-to-day life. So every time I go to the grocery store, I always try to have two fruits that can be prepped ahead of time and two veggies that can be prepped ahead of time. And that always varies depending where I'm at in my cycle. Sometimes I grocery shop every week and sometimes I do it about every 10 days. So it's going to depend on where I'm at my cycle on what fruits and veggies that I will. Decide to buy. Some other hacks that I've really found to love and my food prepping. Is I don't like a baby carrot texture. I might be the only one like this, but I'm going to share this little tip that has changed my life for loving to eat carrots every day. I read something about how carrots are really good for women. Throughout their whole cycle. I don't know [00:03:00] the specifics on that. You can do your own research, but I have found that carrots are really great for me. And so I like to have them on hand. All times. So I use a fry cutter. I buy the big carrots, , at BJ's. They're organic. They're big. I wash them, I peel them and then I use a fry cutter, or if I want them in rounds, I use my food processor. just find that if I can just do a whole bunch at once and have them on hand. I always have them ready to go. Certain times of my cycle with carrots is how I consume them. So sometimes I just use carrots with a dip raw. When I'm in my fall phase. Honestly, I love rose secure. It's always, but especially in my fall phase. I will air fry them, or I will roast them in the oven with just a little garlic powder, Cara: a little salt, Avocado oil cause it's my favorite kind of oil. and they really add texture to my salads, especially if I'm having a salad in my fall phase. Another little tip that I've found [00:04:00] is I soaked my fruits and vegetables in vinegar. And water. Cara: I've recently started adding, baking soda and salt. Again, you can look up. How much you should do specifically. I'm more of a visual. I dump it in, see what happens kind of thing. But the one thing that I found, especially with strawberries and blueberries is they last, so much longer. And they taste so much better. I feel like anytime anybody comes to my house, they ask where I buy my fruit and ultimately I just try to keep them organic. But knowing the times that organic might not be in stock. I feel better about using my vinegar and water. And then again, recently, the baking soda and salt has been kind of drying out those impurities in the fruits. I also buy containers to keep the freshness like regular old. Tupperware containers just aren't doing the job. I find that my produce stays a lot fresher, a lot longer. If I buy specific containers. I don't have any specific that I find. I see a bunch on [00:05:00] Tik TOK that I always want to get. If someone, Gives me an Amazon gift card so that I can get all new containers. That would be my dream. But right now I'm just using what I have. I will link what I have in the show notes. If that's something that you want. But I think. Anytime you look for a container that helps keep vegetables and fruits fresher. It's worth the money because you're not throwing away your produce because it's getting bad. The next thing is about seed cycling. And seed cycling is the best way to eat around your cycle without having to worrying about what foods are best in what time of your cycle seed cycling is very easy. I have all this information in my floductivity, digital planner. That's something you're interested in. Again, you can head to my site. I'm actually working on a whole different. Idea for my digital planner for 2023. But if you want something to look at what foods are best during different phases, check out the floductivity, digital planner, but stay tuned for 2023. It's going to be amazing. Anyways, back to seed [00:06:00] cycling. Really all you need is about two tablespoons per day. And I can't even say I'm that consistent with it. I just know that there are certain times that I will add a seed to whatever I'm eating. My favorite ways are salads. And smoothies those two right there. Have changed the game for me, but you can add them to anything that you want. Any foods, add the seeds, eat a handful. However you want to intake these seeds. But doing this little tip will completely change your life around your cycle. So we're going to get into more about the cycle and what you should have in each phase. And seed cycling is the easiest way to eat around your cycle without having to understand what foods are best during each phase of your cycle. So my number one, easiest tip along the way with this is a labeling the jars. About what phase the seeds should be consumed in. It has changed the game that it's made me more apt to adding these seeds to my food so that I can just look and sprinkle it on there. I [00:07:00] have these little Mason jars with these little lids that I can kind of shake. The seeds onto my salads, my smoothies, anything that you want to add it to just make it easy? My goal for food planning is make it easy so that you actually do it. So have these seeds every day, if you can, about two tablespoons per day, I'm not as consistent as I would like to be, but. You know, a couple of times a week is better than no times a week. So let's jump into spring or follicular. You'll want to have two tablespoons of flax seeds and pumpkin seeds. What are the other, both, however you want to do it again. Something is better than nothing. Foods that I love to have during spring time, our avocado and zucchini. So my meal that I always come back to in spring is hibachi. We have kind of perfected it in my household. It's taken me years to come to this perfection of it, but it just a way that I can have that solitude zucchini in with the meal. The next phase is summer or ovulation. And that phase [00:08:00] you're going to want to have flax seed and pumpkin seeds. And the first half of that phase. And then when it jumps to the second half of that phase, you'll want Sesame seeds and sunflower. It's such a short phase. But again, once you get to know your body, you'll really just. Trust what you need and that certain time, but it takes some time to trust, understand and track your cycle to get to that point. So summertime, I love to have smoothies. My hunger isn't as a revenue, this is the fall, so I can get away smoothies as a meal, but I make sure I put that fat and that protein in that smoothie to make sure that I'm sustained for the day. I want to make sure that my body isn't. Uh, starving for food because ultimately when you starve yourself from food, you're going to break your metabolism. So keep that in mind. You want to make sure that you're adding enough fat. If you are adding a smoothie for a meal. My favorite protein powders are tone it up. Strawberry banana. I had berries in there. I had the seeds in there. I usually have a banana in [00:09:00] there for the sweetness. It just kind of depends what I'm going for. And then when it's fall time, As in fall and winter, as in the time of the year, I love their cinnamon roll with some apple, some nut butter. Hmm. They're my favorite protein powders. I also love to have salads and eggs during this time. Next up is the fall or luteal phase. And the seeds for this time are sesame me and sunflower. My favorite meal during this time is a roasted sheet pan. It's so easy. It's that time where I don't want to do as much. And I can always have a leftovers. So easy. All I do is put, boil down on the pan. And I always have chickpeas. Cause chickpeas is a really great thing to have during the fall or luteal phase. The veggies always varies. Brussel sprouts carrots are always a must. Sometimes it's broccoli. Sometimes it's sweet potato, anything that's going to help. Would that grounding? But also satisfying foods. And then last we [00:10:00] have magistration. You'll want to have flax seeds and pumpkin seeds during this time. I like to always have broccoli in hand during this time or anything was zinc and iron. And honestly, when it comes to ministration food, I try to make it as easy as I can. I always check. The freezer for foods that I've made batches of. And soups that I've made ahead of time. I asked my husband to cook more. We eat out more. I just try to take it easy. And like I said, in the beginning of the episode, Aye. We'll plan in my fall to make sure that I don't have to cook or do too much in my menstruation. And it's taken so much pressure off. We done a lot of chicken in our house. So I'm sorry to all the vegetarians. My husband is a huge chicken man. Between him and I, we have perfected. The chicken in our house. So, what we do is I prep the chicken and this is the most important part. It is my least favorite thing to do, \ I buy chicken in bulk. And what I ended up doing is I pound it. I cut it to get any of the gross [00:11:00] stuff off. I wash it. So it's clean and then I will freeze it in two packs. That way it's just easy to take out of the freezer. Once it is defrosted or it's fresh, whatever, maybe. We marinate it in. mayo I know. I know. It sounds gross. It sounds unhealthy, but in my mind, if I can make my chicken. Delicious. I will be more likely to eat chicken. If it's bland or doesn't have any seasoning to it. I'm not going to eat it. And I find that chicken is good for my protein intake. Just found in my general eating protein is a must for me too. Kind of stay ahead of my blood sugar. And then the seasonings always depend. Garlic powder is usually a must. Sometimes I make a little bit of our own Italian dressing with the mayo I'm telling you anybody that comes over for our chicken, it is really, really good. Sometimes we just grill it and then sometimes my husband cooks it. A few minutes on each side on [00:12:00] his cast, iron skillet, and then he cooks the rest of it and the oven. I don't have permission to give you the recipe. If that ever comes something that you request, maybe I can convince him. But if you prep it ahead of time in bulk and just get it out of the way, you're more likely to just pull this already. You know, Pounded out chicken. Cut. In two packs, we always cook a double batch. So there's automatically leftovers for the week, whether we put them on salads. Make sandwiches out of them. Whatever we do to always have some chicken on hand. Next up, I'm going to talk about products that have really helped. Me throughout the whole day. These have been in my routine for quite a while now, and I feel. Very strong about these suggestions. Some of them, I have referral codes just because I have been a long time user and others are just recommendations that I can't speak highly enough about. If there was one thing you take from this episode, it is my [00:13:00] next recommendation. Athletic greens has been a game changer for me. It's an all-in-one daily drink with 75 vitamins minerals and whole food sourced ingredients with prebiotics and probiotics to enhance nutrient absorption. I think of it as nutritional insurance. It promotes gut health supports immunity, boosts energy, and helps with recovery. Cara: It gives you the proper balance of vitamins and minerals, which is crucial for well-functioning nervous system and fundamental building block of a strong immune system. It has phytonutrients from nutrient dense foods to build the foundation of a whole body health beyond basic nutrition by supporting the microbiome And key bodily systems. There is probiotics to support your gut health, enhance nutrient absorption and strengthen your immune system. Prebiotics are the special types of fiber that feed those probiotics so they can multiply and establish an ongoing presence in your digestive [00:14:00] system. There's potent plant extracts, herbs and antioxidants. Our featured in every scoop and provide you with an additional support. That you won't receive from regular vitamins and minerals.Some of these herbs are adaptive, dense, An amazing class of herbs that help you adapt to stress. Agee one has ingredients with naturally occurring enzymes That bolstered the digestive process and enhance nutrient absorption. Their formula contains an auto immune supporting mushrooms. If you click the link. That I provide in this. Episode. You will receive five free travel packs just for you. I didn't realize how much I relied on athletic greens until I traveled recently. And I just went out of my normal routine and I could feel it by mid day. So I start my day off with athletic greens. My little suggestion is when you sign up for the pack that comes with a water bottle. I put that water bottle in the [00:15:00] fridge, so that water is nice and chilled. And my scoop of athletic greens. And start my day out. Right. My next suggestion is OM mushrooms. I use the master blend. If you want to supercharge your daily health with the mushroom master blend, it is a curated blend from their master. My colleges with 10 species of certified organic mushroom. The master blend contains. A full spectrum of naturally occurring, active compounds. And their proprietary, organic Rishi whole food extract standard. Standardized to 35% beta glucans, . Plus three organic botanical adaptogens, including Gingko biloba. Holy basil. And master Gallus. It is a powerful master blend for vibrant health. It helps with immune health, mental clarity helps manage everyday stress, natural energy it has botanical adaptogens certified organic USA grown, kosher, vegan, [00:16:00] friendly gluten-free keto friendly. And paleo-friendly. How I enjoy OM mushrooms is I add it to my. French press coffee grounds. And add a little cinnamon because it does have a natural herbs tastes to it. So adding that cinnamon adds a little texture to overcome that natural taste. I've noticed a huge difference and I will. Absolutely not have coffee without my OM mushrooms in it. If you decide to try OM mushroom superfood, use the link that I provide in the show notes. You will get 15 off your first order and I will get 15 off for. Referring you. So please support my use of OM mushrooms with using the link. If that's something you'd like to try. When I went on whole 30, a few years back. I realized the coffee creamers that I was using are terrible for you. I'm sorry to break it too, but fat free, low fat, low sugar. All of them, the ingredients in them are [00:17:00] not great. So I came across Nutpods creamer. Learning to have my coffee without sugar was something that I definitely had to practice and overcome. But now that I am in that. Groove with not having sugar. I notice how much. It is better for me to not start my day out with sugar in my coffee. I love the original. It seems the creamiest. Sometimes if I want to add a touch of sweetness, I will do the cookie butter, just splash with the original. The French vanilla is great. There is also a coffee creamer without sugar in that I also like to use too. Those are my favorites. It is whole 30 compliant. Most of the flavors are non GMO, kosher vegan, and gluten-free and paleo. The next suggestion was from a registered dietician and someone that I just had a free consult with. We were talking about how to start my day and stabilize my blood sugar throughout the day. And the best way for me to start my day is something with a [00:18:00] lot of protein. And no sugar. I E why I had to cut sugar out of my coffee in the morning. She suggested to good yogurt. It is less sugar and more delicious. To good yogurt has 80% less sugar than the average Greek yogurt. It is made with a unique, slow stripping process that removes sugar from the milk, leaving two grams of total sugar and each 5.3 ounce cup. It is a excellent source of protein. I usually add my homemade granola in it because I do make my granola without any type of sugar. And I found that my blood sugar is stabilized and I just do better throughout the day when I start with something with a lot of protein and two good yogurt is. My tickets to that. Now the last food recommendation is an organic whole bean coffee. I had heard some disturbing facts about already ground coffee, about the percentage that is allowed of grown-up insects. [00:19:00] And that was enough for me to. I do some research and find some organic whole bean coffee. . I did find a couple of brands on Amazon that I like, they tend to be out of it a lot. So I also will get my organic whole bean coffee from whole foods or sprouts. But. It takes a little extra in the morning cause I grind it and I use a French press now. And I just find that when I. Connect with making purposeful coffee. I have a more purposeful day. It's just one of those little things in my routine that I enjoy doing now. But sometimes we need a drip coffee kind of day as well. . Last little tips in the healthy kitchen. Episode is we have been trying to use as much reusable products as possible. . We use reusable sandwich and snack bags. We also have reusable gallon bags to help us with that. There are times that we have to use disposable ones, but ultimately we are trying to limit the amount of waste in our household. And it [00:20:00] just takes little steps each day. We always use reusable water bottles. There are times that we have to use disposable ones, but we try to avoid that. I will link some of the suggested items in the show notes. Not everything that I mentioned has a link to it, but any of the ones do do also help me in finding new products to help. Suggest to you. These are brands that I absolutely love. Am not an affiliate or a sponsor. I just have those links because I use their products. Thank you so much for joining me this week. If this was your first time. Welcome. And if you've joined me for previous episodes, thank you so much for coming back before you go, make sure you share my podcast with a friend or subscribe. If you haven't yet, those few seconds make a big impact on my podcast and I'd be grateful for the support. Check out the show notes for all the links mentioned. At caradempsey.com/21 and we'll chat soon