5-Star Wellness Retreat

Planning Meals With Five Foods You Can Prepare In Five Minutes

Five Foods in five minutes

Knowing what to reach for when you’re hungry and in a hurry is essential for total body wellness around the clock. Most of us can relate to a tightly packed schedule that leaves little breathing room in between. We look for life hacks to make our day run smoother and easier in every other aspect of life, nutrition should be no exception! Choosing foods that fuel your lifestyle, not hinder it, is key.

A healthy lifestyle can be learned with patience. Eleni Ottalagana, Director of Dietetics at Skyterra Wellness encourages – “It just takes some planning! Think ahead, make sure you have a snack packed, a smoothie prepped the evening before, that you just need to blend in the morning, a few extra hard boiled eggs, some organic spinach washed, wild caught canned fish and prep a meal with multiple portions that you can freeze.” With this list alone, you will be well prepared to keep hunger at bay with minimal effort!

Meal Planning

Meal planning is an excellent solution for sticking to a healthy diet throughout the week. Gather a collection of healthy, tried and true recipes that can go a long way. If you can use and reuse the same dish for a different recipe - do so! Take your leftovers from dinner for lunch the next day, or find a recipe that uses similar ingredients! Knowing that you have this plan to rely on will ease the weeknight stress of “what’s for dinner?” A busy lifestyle can be a healthy one!

Still not sure where to start? Eleni recommends following a whole food based diet or ancestral eating style. “Our ancestors did not have packaged foods rich in sugar, unhealthy fats, and additives you can’t pronounce. Focus on filling your plate with plenty of non-starchy vegetables, adding a few ounces of high quality (organic, antibiotic free, hormone free) protein, 1-2 tablespoons of a healthy fat (nuts, seeds, coconut oil, grass-fed butter, olive oil, avocado oil and grapeseed oil) and small amounts of organic, whole fruits.”

As an added benefit, portion control comes naturally when you follow a balanced diet. Eleni comments, “I think the beauty of adopting a whole food based diet is that you naturally adjust to proper portions. Your body tells you when you are full, eating really becomes a mindful activity.” Mindful eating begets proper nourishment and a balanced diet. When we are conscious of what we take into our bodies, we find that our bodies have the important nutrients they need to be healthy. When we are kind to our bodies, they are kind to us.

Need some more direction? At Skyterra, Eleni works with each guest to find a meal plan that fits their dietary concerns and needs. Spend a day, weekend, or entire week at Skyterra to recharge and reset your lifestyle. When you stay at Skyterra, our chefs are conscious of your dietary needs too. Before you arrive, our chefs will connect with you about your dietary needs. Each meal served is both nourishing and delicious!

When meal planning, follow these guidelines:

Stick to an anti-inflammatory diet

Eliminating the more toxins you take into your body, the better as they can contribute to autoimmune conditions and other issues. An anti-inflammatory diet reduces inflammation by taking in healing foods. Your weekly menu should include plenty of leafy greens, spices like tumeric and ginger along with cruciferous veggies like broccoli, brussels sprouts, and cabbage.

Ditch sugar

Sugar directly affects the gut microbiome and is linked to certain cancers and some chronic conditions. Though difficult, eliminating sugar from your diet is a must for a mindful diet.

Protein and Healthy Fats

Proteins and healthy fats are the fuel that powers our bodies through the day as they are both essential for fully functioning bodies and minds! With the proper amount, you’ll feel energized all day long and forgo the dips in blood sugar that lead you to reach for unhealthy snacks and overconsumption.

Hello Hydration

Our bodies are made up of 2/3 of water, so hydrate, hydrate, and hydrate some more! H20 should be your new best friend. Drinking plenty of water can help with fatigue, tiredness, and improve weight. Carry around a glass or stainless steel water to ensure proper hydration throughout the day.