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Meal prepping isn't as hard as you think. Take a lesson from this star chef.

Meal prepping isn't as hard as you think. Take a lesson from this star chef.
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You've probably seen people posting perfectly portioned meals for the week on Instagram and gone, "who the heck has time to do that?"

I don't even have kids yet, but the idea of taking precious hours on a Sunday to shop for food, cook AND portion out the week's meals had always seemed daunting to me. I thought that I'd get bored eating the same basic ingredients every day and/or not have the drive to get creative and switch things up mid-week, or worse, that I’d waste the food I’d spent all that time prepping.

However, that was before I spoke with Joel Gamoran — Sur La Table's national chef and spokesperson, and the host of a show called "Scraps" that teaches chefs at home how to make delicious meals from their food scraps. Fun fact: The Save The Food campaign actually teamed up with Joel for the second season of “Scraps” on FYI and A+E networks to help drive home the message that saving food isn't just good for your wallet — it's good for the planet, too.  


[rebelmouse-image 19346175 dam="1" original_size="700x467" caption="Joel Gamoran and co-host. Photo courtesy of "Scraps."" expand=1]Joel Gamoran and co-host. Photo courtesy of "Scraps."

According to Joel and Save The Food, Americans throw a lot of food away that’s perfectly usable — in fact each person discards over 20 pounds of food per month. So their goal is to help the average person fight that habit by meal planning and repurposing what was once considered scraps. And that starts with making the whole concept of meal planning less daunting while also proving to families and individuals alike that proper meal prepping can help them save time and money.

Think you're ready to get on the meal planning/food saving train? There's no time like the new year to make a healthy and eco-friendly change!

First things first, let's do away with any misconceptions you might have about what it takes to make meal planning work.

Here are 11 myths about meal planning versus the realities.

1. Meal prepping takes a lot of time.

Photo by Raquel Martínez/Unsplash.

This is often people's knee jerk reaction to the idea of meal planning, but in fact, the opposite is true. If you make all your meal portions for the week at once, you're actually saving time in the long run.

Also, don't let the grocery store intimidate you. When you’re making your list, think about building blocks. All you need to grab is a starch base that's easy to make such as rice, couscous or quinoa, some veggies that look good to you, and a protein (vegetarian or meat) that you can either cook ahead of time or freeze and unthaw to cook the day before you're ready to eat it.

2. Regular meal planning gets expensive.

Actually, meal planning will help you stay on a budget more than falling back on ordering out will. Plus you don't have to spend a lot on ingredients, especially if you shop smart with meal prep in mind. If you stick to more basic vegetables and starches as your base, you can even splurge on the protein you include and still stay frugal.

What's more, you probably already have a lot of staples in your pantry or freezer that you’ve purchased previously that are just waiting to be utilized.

3. Cooking a lot of food all at once is a chore.

You can make cooking these meals as involved or uninvolved as you want, but for those who just want to get in and get out of the kitchen, it's all about boiling and roasting.

Start by cooking your starch in a pot on the stove, and at the same time, chop your veggies (or get them pre-chopped), toss them in some olive oil, salt and pepper, then roast them up in the oven for 30 minutes at 350 degrees. Done.

4. Portioning out meals is complicated.

[rebelmouse-image 19346177 dam="1" original_size="700x700" caption="Photo by Katie Smith/Unsplash." expand=1]Photo by Katie Smith/Unsplash.

If you're like me, when you hear words like "portion" you probably think it involves math, and get nervous. But never fear! According to Joel, you never have to touch a measuring cup when meal planning. Believe it or not, you can actually portion out each meal of the day by handful — two handfuls of your starch base, one for your veggies, and your protein can be about the size of a deck of cards. Sounds pretty simple, right?

Of course you can play around with the amounts depending on what you like/how much you can eat, but this basic measuring technique is a good starting point. Portioning will also help you make sure that you don’t waste food — which is better for your wallet and the environment. And, if you're looking to get back on the healthy eating track after the holidays, portioning is very much your friend for that, too!

5. You end up eating the same thing every day.

Just because the base is the same doesn't mean that the meals themselves have to be. If you’re getting tired of your meals by mid-week, don't just toss or skip them! It’s easy to change up your meal into something brand new just by adding a sauce or some seasonings.

For example, you can also sauté the veggies in sesame oil, add some leftover wontons, and poof, you've got Chinese stir fry. Or you can add a chicken or vegetable stock and make a hearty stew.  

"As long as you have that base, you can transform it into so many different things," says Joel.

All it takes is a little ingenuity, and you've got a great dish on your hands.

6. Frozen protein isn't as good as fresh.

[rebelmouse-image 19346178 dam="1" original_size="700x890" caption="Photo by rawpixel/Unsplash." expand=1]Photo by rawpixel/Unsplash.

You will have to freeze some of your later-in-the-week protein portions if they're not vegetarian, but it's a common misconception that doing so will make them taste any less delicious. In fact, according to Joel, frozen fish is actually better than fresh, because that's how it's initially preserved by fisherman when it's caught. So the longer it stays frozen, the fresher it is.

And for any food scraps that you don’t end up using throughout the week (like broccoli stalks, brussels sprouts ends and potato skins), putting them in the freezer is a great way to press pause and preserve food until you’re ready to eat it. Vegetables can last 8 to 10 months in the freezer, so if you're doing some holiday cooking this winter, consider saving those veggie scraps for meal prepping in the new year.

7. Ugly food isn't tasty food.

Delicious food doesn't always win beauty contests. In fact, some of the tastiest dishes may not look that attractive at first glance. Like anything else, beauty comes from within, and if what's within is super tasty, then you've got nothing to worry about.

So even though your prepared meals might not scream Instagram-worthy, know that doesn't mean they won't taste awesome.

8. You have to meal plan for the whole week.

Good news — you never have to do something you don't want to do! Just make enough over the weekend to last you for the number of days you want ready-to-go meals, and feel free to celebrate Friday with takeout.

Save The Food's Meal Prep Mate can also help you prep three, four or five meals for breakfast, lunch or dinner, so if you want to plan the whole week out, you can do it easily.

And don't fret if you do end up making too much. You can always freeze the meal for later, or give it to a roommate or friend who may love a home-cooked dinner or lunch.

9. It's hard to be creative when you're so busy.

[rebelmouse-image 19346179 dam="1" original_size="700x467" caption="Photo courtesy of "Scraps."" expand=1]Photo courtesy of "Scraps."

There's no need to stress about making your meals fun and unique — it's as simple as adding sauces and toppings. You know how when you get a salad at a salad bar and the last accents make all the difference? It's the same principle here.

“It’s all about the condiments and textures that are kind of like add-ons on the top," explains Joel. And the more you play around, the more delicious combinations you'll discover.

10. This is much harder to make work if you're vegetarian.

[rebelmouse-image 19346180 dam="1" original_size="700x394" caption="Photo by Natalia Y/Unsplash." expand=1]Photo by Natalia Y/Unsplash.

It doesn't need to be. There are so many meat-free proteins that can go beautifully with your vegetables and grains. For example, tofu, beans and eggs are some of the most transformative proteins out there.

Seitan can also turn plain old rice and veggies into a delightful Asian dish with very little seasoning and effort.

11. You can't help wasting food when meal prepping.

While you’ll inadvertently be cutting off stems and peeling outer layers of vegetables while prepping, but you don't have to just toss them all in the trash. There's so many ways you can turn your food scraps into delicious meals.

"Each scrap is like its own little puzzle," says Joel.

For example, you can take your leftover potato peels, toss them in salt and pepper, sriracha and olive oil, roast them in the oven for 15 minutes and bam, you've got some tasty potato chips. Or you can take empty shrimp tails and boil them in some water with a cheese cloth full of herbs, and you've got a delicious shrimp stock to dress up your pasta dishes. And here are some more "scrappy" recipes you can try.

With just a little creative thinking, you can make easy, delicious food, save money, and help stop food waste all at the same time.

[rebelmouse-image 19346181 dam="1" original_size="1200x624" caption="Photo courtesy of "Scraps."" expand=1]Photo courtesy of "Scraps."

It's amazing to think that by doing so little, you can achieve so much for yourself and the planet. And it gets even better if you follow Joel's advice on utilizing food scraps.

“You’ll be so surprised when you cook scrappy how much food you actually have.”

So what are you waiting for?

You can learn more about cooking scrappy and making meal prep work for you by trying the Meal Prep Mate and watching "Scraps" on FYI and A+E.

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Three women, three MS journeys: How multiple sclerosis looks different for everyone

Gina, Nathalie and Helga share their reactions to being diagnosed with MS and how they stay informed and positive in the face of ever-changing symptoms.

Courtesy of Sanofi

Helga, Nathalie and Gina all have MS, and their experiences show how differently the disease can manifest.

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It’s been 155 years since neurologist Jean-Martin Charcot gave the first lecture on a mysterious progressive illness he called “multiple sclerosis.” Since then, we’ve learned a lot. We know MS causes the immune system to attack healthy tissue, including damaging the brain and spinal cord. Resulting symptoms can be debilitating and include fatigue, blurred vision, memory problems and weakness. Huge advancements in our understanding of MS and its underlying causes, as well as treatment advances, have been made in the past few decades, but MS remains a complex and unpredictable reality for the 2.8 million+ people diagnosed around the world.

Ironically, the only real constant for people living with MS is change. There’s no set pattern or standard progression of the disease, so each person’s experience is unique. Some people with MS have mild symptoms that worsen slowly but sometimes improve, while others can have severe symptoms that drastically alter their daily lives.

All people with MS share some things in common, however, such as the need to stay informed on the ever-evolving research, find various lines of support and try to remain hopeful as they continue living with the disease.

To better understand what navigating life with MS really looks like, three women shared their MS stories with us. Their journeys demonstrate how MS can look different for different people and interestingly, how the language used to talk about the disease can greatly impact how people understand their realities.

woman with horse, woman riding horseGina loves riding her horse, Benita.Courtesy of Sanofi

Gina—Hamburg, Germany (diagnosed with relapsing multiple sclerosis in 2017)

When her youngest son was 4 months old, Gina started having problems with her eye. She’d soon learn she was experiencing optic neuritis—her first symptom of MS.

“Immediately after the diagnosis, I looked up facts on MS because I didn’t know anything about it,” Gina says. “And as soon as I knew what could really happen with this disease, I actually got scared.”

As her family’s primary income provider, she worried about how MS would impact her ability to work as a writer and editor. Her family was afraid she was going to end up in a wheelchair. However, for now, Gina’s MS is managed well enough that she still works full-time and is able to be active.

“When I tell somebody that I have MS, they often don't believe me the first time because I don't fulfill any stereotypes,” she says.

Overwhelmed by negative perspectives on living with MS, Gina sought support in the online MS community, which she found to be much more positive.

“I think it’s important to use as many positive words as you can when talking about MS.” It’s important to be realistic while also conveying hope, she says. “MS is an insidious disease that can cause many bad symptoms…that can be frightening, and you can't gloss over it, either.”

To give back to the online community that helped her so much, Gina started a blog to share her story and help others trying to learn about their diagnosis.

Though she deals with fatigue and cognitive dysfunction sometimes, Gina stays active swimming, biking, riding horses and playing with her sons, who are now 11 and 6.

Cognitive dysfunction is common in MS, with over half of people affected. It can impact memory, attention, planning, and word-finding. As with many aspects of MS, some people experience mild changes, while others face more challenges.

Gina says that while there’s still a lot of education about MS needed, she feels positive about the future of MS because there’s so much research being done.

woman in wheelchair holding medal, woman rowingNathalie is an award-winning rower with multiple international titles.Courtesy of Sanofi

Nathalie — Pennes Mirabeau, France (diagnosed with relapsing-remitting multiple sclerosis in 2002)

Nathalie was a teenager and a competitive athlete when she noticed her first symptoms of MS, but it would take four years of “limbo” before she was diagnosed.

“Ultimately, the diagnosis was more of a relief, than a shock,” she says. “Because when you have signs and you don’t know why, it’s worse than knowing, in the end, what you have.”

However, learning more about the disease—and the realities of disease progression—scared her.

“That glimpse of the future was direct and traumatic,” she says. Her neurologist explained that the disease evolves differently for everyone, and her situation might end up being serious or very mild. So, she decided to stop comparing herself to others with MS.

She said to herself, “We’ll see what happens, and you’ll manage it bit by bit.”

By 2005, Nathalie’s MS had progressed to the point of needing a wheelchair. However, that has not dampened her competitive spirit.

Nathalie began her international rowing career in 2009 and has won multiple world titles, including two Paralympic medals—silver in London and bronze in Tokyo. Now, at 42, she still trains 11 times a week. Fatigue can be a problem, and sometimes hard workouts leave her with muscle stiffness and shaking, but she credits her ongoing sports career for helping her feel in tune with her body’s signals.

“Over the years, I’ve learned to listen to my body, letting my body guide when I need to stop and take breaks,” she says.

Nathalie explains that she used to only look backwards because of the initial shock of her diagnosis. In time, she stopped thinking about what she couldn’t do anymore and focused on her future. She now lives in the following mindset: “Even when doors close, don’t miss out on those that open.” Instead of focusing on what she can’t do, she focuses on the opportunities she still has. Right now, this includes her training for the 2024 Paralympic Games in Paris, where she will compete for another rowing medal.

“I only go forward,” she says. “Well, I try, anyway…It’s easy to say, it’s not always easy to do. But that’s what I try to do.”

woman exiting water after swimming, woman with great daneHelga's Great Dane has become a helpful and beloved companion.Courtesy of Sanofi

Helga—Johannesburg, South Africa (diagnosed with relapsing multiple sclerosis in 2010)

When Helga first started having balance issues and numbness in her feet, she chalked it up to her training as a runner. But when the numbness moved to her face, she knew something was wrong. She never guessed it was MS.

“When I was diagnosed, I felt completely overwhelmed and clueless,” Helga says. “I felt that I had nowhere near enough information. I did not know anything about the disease…I had no idea that it was going to be a process of continually monitoring and adjusting your lifestyle.”

In the beginning, Helga’s symptoms developed slowly, and she didn’t appear ill to others. She was even able to run for a few years after her diagnosis, but she couldn’t do marathons anymore, and she began to fall frequently due to balance issues and right-foot dragging. Then her cognition issues became more problematic, especially in her job as a trainer in a printing company.

“My executive function, decision-making and short-term memory were affected to the point that I was eventually medically unfit for work,” she says. She stopped working in 2017.

However, she didn’t stop living life. Even though she could no longer run, she continued to swim competitively. She got a Great Dane puppy and trained him as a service dog to help her walk. She also serves as vice chair of the patient support organization Multiple Sclerosis South Africa, and she advises others who have been diagnosed to join a patient advocacy group as soon as possible to get reliable information and meet others with MS.

Helga says she is “hopeful” about the future of MS. “I must say that I am so grateful that we have all the new medications available, because my life would not be the same if it wasn't for that,” she adds.

Part of how she manages her MS is by looking at the positives.

“If I could tell the world one thing about MS, it would be that MS is an incurable disease of the nervous system, but it's also the greatest teacher of valuing your health, family, friends, and managing change in your life,” she says. “My life is diversified in a way that I never, ever thought it would, and MS has been honestly the greatest teacher.”

Each MS journey is unique – with each person impacted experiencing different struggles, successes, and feelings as they manage this unpredictable disease. But the common thread is clear – there is a critical need for information, support, and hope. We are proud to participate in World MS Day and share these incredible stories of living life while living with MS. To learn more about MS, go to https://www.sanofi.com/why-words-really-matter-when-it-comes-to-multiple-sclerosis.

MAT-GLB-2301642-v1.0-05/2023

This article was sponsored by Sanofi. Participants were compensated when applicable.

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