8 Tips to Simplify Meal Planning

by Rochelle Griffin on September 29, 2014 · 0 comments

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8 Tips to Simplify Meal Planning

by Rochelle Griffin

It’s 6pm. You have just arrived home from work and are exhausted. Everyone’s in the kitchen, opening and closing the refrigerator, because they’re hungry. What’s for dinner, Mom? You open and close the refrigerator as well. Darn it…I don’t know. You reach for the phone to order take out.

Sound familiar? It was a common occurrence in our home until I adopted a better plan.

If you want a sure fire way to save money and time, plus prevent unhealthy food choices, meal planning is the way to go. Every week on social media, I remind people to put pen to paper and plan out their week. I’ve been doing it with my family for well over a year, and it’s made at least one part of my life easier.

If you struggle with planning, here are 8 tips to simplify the process.

1. Have fun. Seriously, you aren’t looking for perfection here. Don’t view meal planning as a mundane task. Just think of the amount of time and money you are going to save yourself in the upcoming week!

2. Try new healthy recipes. Don’t fall into a rut. Branch out and try new things. Find a few recipe sites that sound good and bookmark them. I have many free recipes on my website as well, including gluten-free choices.

3. Get the family involved. Afraid the family won’t like something? Get them involved…particularly the kids. Kids are much more apt to try something that they had a hand in choosing. Plus you are teaching them a valuable lesson in healthy eating.

4. Have a plan but be willing to move meals around as you see fit. Don’t be rigid. Your plan isn’t set in stone. Life happens and plans sometimes change. It’s ok. I promise. J

5. Make enough for leftovers. I always strive for leftovers that we eat for lunch the next day. This will save you even more time and money. Score!

6. Make a shopping list at the same time. As you are making your plan, create your shopping list at the same time…whether on paper or in your smartphone. One of my favorite sites is Cozi.com and their smartphone app. It allows my family to sync our life, including the grocery list. For example, I can add something to list while my hubby is at the store and it shows up on his phone. Easy peasy.

7. Busy? Use a crock pot! I LOVE my crock pot! We use it all the time. Throw your meal together in the am and it’s ready when you get home from work. Plus the house will smell amazing.

8. Save your lists for future reference. I learned this one by default. Every week I was repeating my efforts until I wised up and started saving them. Now it’s really easy to interchange recipes based on old lists.

If you’ve never meal planned before and it sounds daunting, I challenge you to try it for a month. You will find that it becomes easier to do each week, plus you’ll save time, money, and calories as a bonus. Win-win all around.

A Toast to Your Health,
Rochelle Griffin, RN BSN FDN-P
Coach Ro Headshot3 8 Tips to Simplify Meal PlanningRochelle Griffin is a Registered Nurse (with over 21 years experience) & a Functional Diagnostic Nutrition™ Practitioner who has transitioned her love for fitness, health, & freedom into a 6-figure International company that now helps others live the life of their dreams.

She founded both GoFitCoach, Inc. & Your Best Life, Inc. with her husband Keith after stepping onto the edge of financial & physical ruin. Having experienced a complete turn-around, they now desire to give hope & support to those who are dissatisfied with their current situation.

PS. If you found this post to be of any value to you, please COMMENT below!

What are Food Sensitivities?

by Rochelle Griffin on September 25, 2014 · 0 comments

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What are Food Sensitivities?

by Rochelle Griffin

Sure…we know to stay away from unhealthy food but what about when healthy food turns on us? What about when so-called healthy foods begin to cause unhealthy reactions in our body? Why does this happen & what can it mean? Many times it’s because food sensitivities have reared their ugly head.

Food sensitivities are rampant in today’s society, yet so many people don’t have an understanding of what it really means. Today let’s decode the mystery because you may be dealing with them and not even realize it.

Food sensitivities are different from food allergies. A true food allergy causes an immune response that can actually be life threatening. Even a tiny bit of the food can trigger a severe reaction requiring immediate medical attention.

Food sensitivities are different & are non-life threatening. In fact, there may not be a noticeable response for many hours after the food is eaten…and once the inflammatory response occurs, the person may not even realize that it’s related to the food. Sneaky sneaky.

Why do these sensitivities even occur?

A big reason is because of adrenal fatigue. When our adrenals aren’t performing as they should, cortisol (the stress hormone made in our adrenals) is eventually not produced in the amounts that it should be.

Cortisol regulates the production of secretory immunoglobulin A (SigA.) SigA is our gut’s first line protective barrier defense. If the mucosal barrier isn’t working like it should, pathogens can “leak” through.

When food particles “leak” through our gut wall into the blood before they are fully broken down, our body perceives them as invaders that shouldn’t be there. Our immune system kicks in & attacks them, causing inflammation…along with a host of other issues over time.

What are signs that you may have food sensitivities? The following is a short list of possible conditions…notice there are more than just GI related issues:

  • ADHD
  • colitis
  • weight gain
  • chronic fatigue syndrome
  • insomnia
  • depression
  • anxiety
  • diarrhea
  • bloating
  • joint pain
  • inability to concentrate
  • inability to lose weight

What can you do about it?

  1. The best thing you can do is to take a simple blood test called a Mediator Release Test. This test will tell you which foods you are reactive to. Once you know, you can eliminate the foods from your diet while you heal your mucosal barrier.
  2. Start to rotate your foods. I used to be a creature of habit with my foods…until I discovered that I was sensitive to my “eat every day” choices, including lettuce, brown rice, chicken, and broccoli. Rule of thumb: eat a food and don’t eat it again for another 3-4 days.
  3. Heal your gut. A big part of healing your gut is having your stool tested to rule out any parasites, bacteria, and/or yeast. Also be sure that you are taking a good probiotic.

If you live in the US or Canada and are interested in either test, check out my site at http://rochellegriffin.com/fdn for more information on them. I would be my honor to help you heal and kick those symptoms to the curb!

A Toast to Your Health,
Rochelle Griffin, RN BSN FDN-P
Coach Ro Headshot3 What are Food Sensitivities?Rochelle Griffin is a Registered Nurse (with over 21 years experience) & a Functional Diagnostic Nutrition™ Practitioner who has transitioned her love for fitness, health, & freedom into a 6-figure International company that now helps others live the life of their dreams.

She founded both GoFitCoach, Inc. & Your Best Life, Inc. with her husband Keith after stepping onto the edge of financial & physical ruin. Having experienced a complete turn-around, they now desire to give hope & support to those who are dissatisfied with their current situation.

PS. If you found this post to be of any value to you, please COMMENT below!

Combat the Upcoming Holiday Stress

September 22, 2014

Combat the Upcoming Holiday Stress by Rochelle Griffin Every year it seems like the stores bring out the holiday decorations earlier and earlier. Last month I was already seeing the Christmas stuff. Swear it drives me crazy, so it’s rather funny that I’m writing an article about the holidays in September. Pot calling the kettle black. I feel obligated to however because stress seems to go hand-in-hand with the season. I want you to be prepared for the holiday stress. Once Halloween hits, we are officially into the holiday season…moving quickly into Thanksgiving, Christmas (for my family,) & New Years. […]

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Finding Your Life Purpose

September 19, 2014

Finding Your Life Purpose by Rochelle Griffin I’m just gonna put it out there. Some will like it. Some will hate it. But it’s my truth. I’m a firm believer that God provides stepping-stones that guide each of us in finding our life purpose. I’m also a firm believer that if I zig when He wants me to zag, He can still graft in my missteps to get me to where I should be. Why do I believe this? Because I’ve lived it! I’ve made mistake after mistake in my life, yet thru God’s grace, today I’m stronger than I’ve […]

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The Many Benefits of Apple Cider Vinegar

September 15, 2014

The Many Benefits of Apple Cider Vinegar by Rochelle Griffin A few days ago on social media, I posted a daily drink that I have and received several questions about it. You see, I love to have 2 Tbsp of apple cider vinegar mixed with 2 Tbsp raw honey in a cup of hot water. People were like What are the benefits of THAT? No worries…I’m not going to put my RN hat right now and give a lesson in blood chemistry. Let me simply say that our blood is meant to be alkaline vs. acidic. Many of the foods […]

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PMS: The Monthly Monster

September 11, 2014

PMS: The Monthly Monster by Rochelle Griffin OK, guys, heads up that this article is for the ladies. Ladies, one of the most common emails or comments on social media that I get has to do with imbalanced female hormones and PMS/peri-menopause/menopause symptoms. It seems like more of us deal with these issues than those who don’t. I’m sure I’m preaching to the choir, but symptoms include: Fatigue Depression Food cravings Bloating Weight gain Irrational thoughts Mood swings Irritability Dry skin Night sweats Insomnia Shall I go on? Look I get it. I’ve personally dealt with female hormone imbalance ever […]

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My Life Isn’t a Cakewalk

September 8, 2014

My Life Isn’t a Cakewalk by Rochelle Griffin Do you ever watch people on social media and think that their life seems so perfect? You know the kind…the pictures as they move into their new homes, go on vacations, work from exotic locations, buy their convertible with cash, and never take a bad selfie. All while you struggle in your marriage, your kids are screaming in the background, and you are barely able to pay the bills? It can be a challenge not to become bitter & jealous of what they have and what you don’t. Have you ever been […]

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Our ADHD Journey: One Year Later

August 29, 2014

Our ADHD Journey: One Year Later by Rochelle Griffin It was a year ago that I wrote about my son’s ADHD and our decision as a family to take him off of his medications due to the many side effects plaguing him. I want to update you because I’ve been asked many times how he’s doing. (If you haven’t read the initial article, you can find it at http://www.rochellegriffin.com/winding-road-adhd/.) The past year has been one with ups and downs. There have been days that have been absolutely wonderful. Then again, there have been days where I just wanted to crawl […]

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Yummy Kefir, Happy Belly

August 22, 2014

If we want a happy belly, we must have a happy balance of good and bad bacteria. Without this balance, a myriad of symptoms can occur…anything from bloating to diarrhea to mood swings! Because of the crazy lifestyle many of us lead, it’s easy to for this delicate balance to get out of whack. Here’s where probiotics come to the rescue. Probiotics (healthy bacteria & yeast) can be taken in pill form or in a drink like Kombucha tea or Kefir. I personally prefer to have both Kombucha tea and Kefir homemade. This gives me control over what goes into […]

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5 Tips in Taming Food Temptations

August 18, 2014

5 Tips in Taming Food Temptations by Rochelle Griffin Have you ever resolved to lose weight and eat healthy, but you find that the junk food somehow makes its way back into your home? Maybe it’s not you but someone else whose has brought it in. Regardless of who purchased it, it’s there……calling your name. While this may have never happened to you (wink wink,) I assure you that it’s happened to me. Food temptations are nothing to ignore because the power that they have is crazy strong. So how can you make sure that your house is temptation-proof when you want to be […]

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