BE FIT WITH BENEFIT

AYou certainly are not the first person to feel this way! Many of us don’t feel like the best version of ourselves over Shabbos, and yes, as you stated, food sets the mood. Shabbos is a more relaxed day for most of us, which in turn also leads to laxness in the food department. For many of us, there is an overabundance of amazing food on Shabbos, but as always, it is important to remember that balance is key. There are many tips I can give you for support for Shabbos, but for now, let’s understand how to menu plan for the week properly. Firstly, what should my menu contain?

Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. (Children, however, need different amounts of specific nutrients at different ages.) Each portion should contain protein, vegetables, some healthy fats and whole grains/ carbohydrates. I like to use the following guide for portion sizes: Your fist = vegetables. Your palm = protein. Your thumb = healthy fats Your cupped hand = whole grains. Once you understand what your portions should contain, you can have an easier time shopping. your house is fully stocked. To help you out, use this shopping list below as your general restocking guide for the week. to Weekly

Q:

Benefit

I find that on Motzai Shabbos I generally don’t feel good, due to the way I ate over the weekend. I always make a firm resolution to be “go and meal planning. Can you help me out with this?

A:

Once your house is fully stocked, you need to ACT! APPROACH the CLOSET and TACKLE the meal! It should be a no-brainer once you have a fully stocked house. It is important to tell yourself that you are not punishing yourself for overeating on Shabbos. Rather, you are getting another incredible opportunity to get it right and stick to a healthier lifestyle for the coming week.

You certainly are not the first person to feel this way! Many of us don’t feel like the best version of ourselves over Shabbos, and yes, as y department. For many of us, there is an overabundance of amazing food on Shabbos, but as always, it is important to remember that bal week properly. Firstly what should my menu contain?

Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. (Children, however, need diffe grains/carbohydrates. I like to use the following guide for portion sizes: Your fist = vegetables. Your palm = protein. Your thumb = healthy shopping.

A good idea is to sit down on Motzai Shabbos and create a basic menu for the week. Each meal should consist of a carb, veggie, and good protein source. Keep in mind that it is ok to veer off your plan mid-week. For instance, if you planned to make chicken cutlets on Tuesday, but were more in the mood of meat patties on Tuesday, just swap it out and have the cutlets on Wednesday. The only way that you would be able to swap out options, is if

A good idea is to sit down on Motzai Shabbos and create a basic menu for the week. Each meal should consist of a carb, veggie, and go Tuesday, but were more in the mood of meat patties on Tuesday, just swap it out and have the cutlets on Wednesday The only way that To help you out, use this shopping list as your general restocking guide for the week:

Good luck!

Meal: Proteins Carbs Veggies

Whole wheat bread

Breakfast: Eggs

Slices cheese Oatmeal

Bananas

Avocado (good source of fat)

Yogurt Rice cakes

Milk Whole grain cheerios

Whole wheat bread

Lunch: Tuna

Sardines Melba toast

Eggs

Cheese/Feta/Cottage

Whole wheat matzah

Roasted sweet potato

Chic peas Royo Bagels

Dinner: Cutlets

Chicken bottoms

Different assorted fresh vegetables for a huge, fresh salad, daily

Potatoes Fresh salad ingredients

Rice

Salmon Pasta

Ground meat

Sweet potatoes

Steak Quinoa

Stir fry mix

Frozen broccoli

Frozen Cauliflower

Purple cabbage salad

Once your house is fully stocked, you need to ACT! APPROACH the CLOSET and TACKLE the meal! It should be a no-brainer once you you are getting another incredible opportunity to get it right and stick to a healthier lifestyle for the coming week.

Good luck!