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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.  


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.

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.

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.

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.

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.

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.

Mel Robbins making a TED Talk.

Towards the end of The Beatles’ illustrious but brief career, Paul McCartney wrote “Let it Be,” a song about finding peace by letting events take their natural course. It was a sentiment that seemed to mirror the feeling of resignation the band had with its imminent demise.

The bittersweet song has had an appeal that has lasted generations, and that may be because it reflects an essential psychological concept: the locus of control. “It’s about understanding where our influence ends and accepting that some things are beyond our control,” Jennifer Chappell Marsh, a marriage and family therapist, told The Huffington Post. “We can’t control others, so instead, we should focus on our own actions and responses.”

This idea of giving up control (or the illusion of it) when it does us no good was perfectly distilled into two words that everyone can understand: "Let Them." This is officially known as the “Let Them” theory. Podcast host, author, motivational speaker and former lawyer Mel Robbins explained this theory perfectly in a vial Instagram video posted in May 2023.

“I just heard about this thing called the ‘Let Them Theory,’ I freaking love this,” Robbins starts the video.

“If your friends are not inviting you out to brunch this weekend, let them. If the person that you're really attracted to is not interested in a commitment, let them. If your kids do not want to get up and go to that thing with you this week, let them.” Robbins says in the clip. “So much time and energy is wasted on forcing other people to match our expectations.”

“If they’re not showing up how you want them to show up, do not try to force them to change; let them be themselves because they are revealing who they are to you. Just let them – and then you get to choose what you do next,” she continued.

The phrase is a great one to keep in your mental health tool kit because it’s a reminder that, for the most part, we can’t control other people. And if we can, is it worth wasting the emotional energy? Especially when we can allow people to behave as they wish and then we can react to them however we choose?

@melrobbins

Stop wasting energy on trying to get other people to meet YOUR expectations. Instead, try using the “Let Them Theory.” 💥 Listen now on the #melrobbinspodcast!! “The “Let Them Theory”: A Life Changing Mindset Hack That 15 Million People Can’t Stop Talking About” 🔗 in bio #melrobbins #letthemtheory #letgo #lettinggo #podcast #podcastepisode

How you respond to their behavior can significantly impact how they treat you in the future.

It’s also incredibly freeing to relieve yourself of the responsibility of changing people or feeling responsible for their actions. As the old Polish proverb goes, “Not my circus, not my monkeys.”

“Yes! It’s much like a concept propelled by the book ‘The Subtle Art of Not Giving a F**k.’ Save your energy and set your boundaries accordingly. It’s realizing that we only have “control” over ourselves and it’s so freeing,” one viewer wrote.

“Let It Be” brought Paul McCartney solace as he dealt with losing his band in a very public breakup. The same state of mind can help all of us, whether it’s dealing with parents living in the past, friends who change and you don’t feel like you know them anymore, or someone who cuts you off in traffic because they’re in a huge rush to go who knows where.

The moment someone gets on your nerves and you feel a jolt of anxiety run up your back, take a big breath and say, “Let them.”

let them theory, let it be, paul mccartney, the beatles, exhalethe beatles wave GIFGiphy

This article originally appeared last year.

@ilonamaher/Instagram

“BMI doesn’t tell you what I can do.”

It seems like at least once a year, the topic of “BMI,” or “body mass index,” being a flawed measuring system for fat mass and health comes up in conversation. Experts will explain how BMI leads to an incomplete perspective at best—since it doesn't take into consideration several key factors that influence a person’s body composition—and at worst, actual health risks, affecting eligibility for things like weight loss medications, insurance rates, joint-replacement surgery and fertility treatment. And then life moves forward.

And yet, despite the constant debunking, the belief in BMI still marches on. And this time, it was hurled at the USA rugby star and Olympian Ilona Maher. More specifically, someone commented “I bet that person has a 30% BMI” on one of Maher’s TikTok videos.

ilona maher, olympics, team usa, rugby, bmi, body weightBMI is not always an accurate measure of health.

Could this person have simply been pointing out the inherent flaw of BMI? Saying that Maher, an elite athlete, would be considered “overweight” using this system? Perhaps. But this is the internet we’re dealing with, so Maher (and others) interpreted it to be an insult.

And under that context, Maher wasn’t having it, and chose "not to just ignore the haters."

“Hi, thank you for this comment. I think you were trying to roast me, but this is actually a fact. I do have a BMI of 30. Well, 29.3 to be exact,” Maher said in response video…which became something of a roast itself.

Maher talked about how she had been considered “overweight” her entire life, and even recalled being “so embarrassed” to turn in a physical form to the office which had “overweight” written on it.

“I chatted with my dietician, because I go off facts, and not just what pops up here. You know, like you do.” she quipped while tapping her temples.

Maher is 5-ft.-10-in. and 200 lbs, which is considered “overweight” by BMI standards. But as she explained, about 170 of those 200 pounds are “lean muscle mass.”

“Do that math in your head…you probably can’t,” Maher said sarcastically.

It’s easy to see through this example how bogus BMI really is, especially for athletes.

Essentially, “BMI doesn’t tell you what I can do.”

“It doesn’t tell you what I can do on the field. How fit I am. It’s just a couple of numbers put together,” she said. “It doesn’t tell you how much muscle I have, or anything like that.”

Maher concluded by faux lamenting, “I do have a BMI of 30. I am considered overweight. But alas, I am going to the Olympics, and you’re not.”

u.s. women's rugby, jill biden, 2024 olympics ilona maherThe U.S. women's rugby team with First Lady Jill Biden and members of the U.S. delegation to the 2024 Summer Olympic GamesThe White House/Public Domain

While Maher’s clapback was certainly satisfying, it also provided some much needed reassurance to folks. So many commented on how this outdated concept has affected (or still effects) their own body image of that of a loved one.

How can I get my teenage daughter with a high BMI (but fit!) to understand this?! She feels shamed even at the doctor for her BMI.”

“Dancer here, I'll never forget at 13 being told I had the BMI of 24 of ‘overweight.’ I broke down and the nurse said it didn’t mean anything and all I could think was then WHY are you making me do this?!”


body weight, scale, BMIWeight and BMI can't say what we can do.Giphy

“I had to ask the doctor’s office to put a note on my child’s file to not bring up/talk about BMI in her check ups. It isn't an accurate representation of health!”

“Thank you for sharing your weight, bc seeing lbs numbers in different bodies has been so helpful in me loving mine. I’m nowhere near an athlete's body but damn, the numbers really do us in.”

Until a more affordable solution pops up, BMI will continue to rear its ugly head in doctor’s offices and in our psyches. Maybe this is a reminder that our bodies are so much more than height and weight every now and again is a good thing. And if it comes from an Olympian…even better.

Maher also shut down any notions that her BMI was high due to anything other than muscle with a Sports Illustrated cover shoot in August of 2024. Um, yeah.

Thin and fit are not the same thing. Thank you, Ilona Maher, for the powerful reminder.

This article originally appeared last year.

The Gardiner Brothers stepping in time to Beyoncé's "Texas Hold 'Em."

In early February 2024, Beyoncé rocked the music world by releasing a surprise new album of country tunes. The album, Renaissance: Act II, includes a song called "Texas Hold 'Em," which shot up the country charts—with a few bumps along the way—and landed Queen Bey at the No.1 spot.

As the first Black female artist to have a song hit No. 1 on Billboard's country music charts, Beyoncé once again proved her popularity, versatility, and ability to break barriers without missing a beat. In one fell swoop, she got people who had zero interest in country music to give it a second look, forced country music fans to broaden their own ideas about what country music looks like, prompted conversations about bending and blending musical genres and styles, and gave the Internet a crash course on the Black roots of country music.

And she inspired the Gardiner Brothers to add yet another element to the mix—Irish step dance.

In a TikTok that's been viewed over 42 million times, the Gardiner Brothers don cowboy hats while they step in time to "Texas Hold 'Em," much to the delight of viewers everywhere.

Watch:

@gardinerbrothers

Beyoncé 🤝 Irish dancing #beyonce #countrymusic

Michael and Matthew Gardiner are professional Irish-American step dancers and choreographers who have gained international fame with their award-winning performances. They've also built a following of millions on social media with videos like this one, where they dance to popular songs, usually in an outdoor environment.

The melding of Irish dance with country music sung by a Black American female artist may seem unlikely, but it could be viewed merely as country music coming back to its roots. As mentioned, country music has roots in Black culture and tradition. One major staple of the country music genre, the banjo, was created by enslaved Africans and their descendants during the colonial era, according to The Smithsonian. The genre also has deep roots in the ballad tradition of the Irish, English and Scottish settlers in the Appalachian region of the U.S. Despite modern country music's struggle to break free from "music for white people" stereotypes, it's much more diverse than many realize or care to admit, and Queen Bey is simply following tradition.

banjo, country music, country, roots, genreMan playing banjo.Canva Photos

People are loving the blending of genres and culture that the TikTok exemplifies.

"Never thought I’d see Irish step dancing while Beyoncé sings country," wrote on commenter. "My life is complete. ♥️"

"So happy Beyoncé dropped this song and exposed my timeline to diversified talent 👏🏽👏🏽," wrote another.

"Beyoncé brought the world together with this song 😭," offered another person.

"Ayeeee Irish Dancing has entered the BeyHive chatroom… WELCOME!! 🔥🔥🔥" exclaimed another.

"I don’t think I can explain how many of my interests are intersecting here," wrote one commenter, reflecting what several others shared as well.

The Beyoncé/Gardiner Brothers combo and the reactions to it are a good reminder that none of us fit into one box of interest or identity. We're all an eclectic mix of tastes and styles, so we can almost always find a way to connect with others over something we enjoy. What better way to be reminded of that fact than through an unexpected mashup that blends the magic of music with the delight of dance? Truly, the arts are a powerful uniting force we should utilize more often.

And for an extra bit of fun, the Gardiner Brothers also shared their bloopers from filming the video. Turns out stepping in the rain isn't as easy as they make it look.

@gardinerbrothers

Beyoncé Bloopers #texasholdem #gardinerbrothers

This article originally appeared last year.

Humor

A guy revealed the 12 simple things that make men happy and it's 100% accurate

If it's not a dog, a buddy, a beer, and a cool stick, we don't want it.

Nolan Reid / TikTok
A guy definitively listed the 12 things that make men happy and it's 100% accurate

Minimalism is on the rise, not just in design and architecture, but in the way people live their lives. Having fewer things, sporting simpler styles, and enjoying the fundamental good things in life is cool now. Regular people who aren't influencers post fewer updates to social media. The world is just so loud and chaotic, more people are getting satisfaction out of just... chilling out and existing.

There's an old joke/meme that goes something like this: "Guys literally only want one thing and it's disgusting." Its used to imply, obviously, that men are shallow and crude creatures. TikTok creator and simple-life advocate Nolan Reid, however, has a different idea of what men really want.

Nolan recently made a video about "Little things in life that make men happy."

The hilarious list includes:

  • A fridge full of beer.
  • Drinking said beer in the garage. With your dog. And a good buddy.
  • Finding a cool stick.
  • Kicking a rock.
  • Staring at water.
  • Dropping rocks into said water.

As a fellow man, I would say: Yeah. That pretty much covers it.

It really doesn't take much! Watch Nolan's full video to see the rest, and just appreciate how much joy and satisfaction he gets from these simple things.


@nolanreid7

It’s that simple #beer #mustache #muzzymade



People loved Nolan's list—so much so that they began adding their own ideas of "simple things men love." The video racked up hundreds of thousands of views across TikTok and Instagram.

One commenter wrote, "He just described my whole personality." Another added, "This guy gets it."

Others chimed in with their own additions to the list, like staring at a fire for hours or just peace and quiet.

But most of the nearly 200 comments were just people chiming in to say one thing:

"Hell yeah."

Finally, someone who understands us! The video was such a hit that Reid put out two sequels where he added things like skipping rocks, throwing a thumbs up in a photo, or making something from scratch. "A dog" seems to make an appearance in every single video, and for good reason: Dogs make guys happy!

Nolan's ultra-relaxed vision of "masculinity" is honestly so refreshing.

@nolanreid7

And many more #littlethings #muzzymade

Men on social media are usually bombarded with the Andrew Tates and Jordan Petersons of the world—influencers who constantly berate us to make more money, lose weight and add muscle, sleep with more women, take charge, and relentlessly self-improve.

I like Nolan's much chiller idea of masculinity. It reminds me of being a kid: taking pleasure in the simple things, not racing to be anywhere, not trying to impress anyone or prove anything. And I love that all the things listed are timeless. They were enjoyed by men, and all people, in the 50s, in the 90s, and they'll be enjoyed by people 50 years from now, too.

Nolan's entire account is a breath of fresh air, an antidote to hustle culture. His videos find joy in:

  • Breaking down cardboard boxes
  • Driving at sunset
  • Going fishing
  • Throwing a frisbee
  • Wearing t-shirts

A daily visit to his page is almost like a meditation. I highly recommend giving him a follow to add a little counterprogramming to your social media feed.

Nolan says in another recent video that he started making TikToks and Instagram reels just for fun, but discovered along the way that he was really passionate about the message.

@nolanreid7

And many more #littlethings #men #happy #muzzymade

"I never thought that my simple living and love for little things would resonate with so many of you."

He said he hopes to inspire people to "take a step back and enjoy the good simple things in life." And now, I suddenly have the urge to go chuck a rock into a river, so I would say: Mission Accomplished!

This article originally appeared last year. It has been updated.

Family

'Would you let your child wear this?': Is this mom 'overreacting' to a Target dress?

"I know I’m a little bit more conservative. I don’t usually even let my girls wear bikinis, but maybe I’m overreacting."

via Target and Mike Mozart/Flickr

A controversial dress being sold at Target.

There seems to be a constant war between children’s clothing retailers who want to push the boundaries of modesty and parents who push back, saying they are sexualizing children. On top of that, when young girls believe they are supposed to wear clothes that are tight-fitting and revealing, it's very damaging to their self-esteem and body image. So what is a parent to do?

“I think it’s one thing that the girls’ clothes are very fitted and small, and it’s another that they’re in such direct contrast to what you find on the boys’ side, and those two things send a pretty strong message about what they’re supposed to look like, dressed to be slim and to be fit,” Sharon Choksi, a mom of two and founder of the clothing line, Girls Will Be, told CNN.

The topic came up again recently when Meghan Mayer, a mother of 2 and a 7th-grade school teacher, posted a video on TikTok about a dress she saw at Target that received over 1.6 million views. Meghan was reacting to a smock-style patterned dress with balloon sleeves that appeared modest at first glance. But after closer examination, it has holes on the waist on both sides, revealing the girl’s midriff and possibly more.


“My oldest daughter and I are at Target, and there’s some cute spring stuff,” Mayer started the video. "I am a little bit more conservative when it comes to my kids’ clothing, so maybe I’m overreacting, but let me know what you think of these dresses.”

She added that the dress may be okay for a 12-year-old but was inappropriate for a 6- or 7-year-old. Mayer asked her followers what they thought of the dress. “Like I said, I know I’m a little bit more conservative. I don’t usually even let my girls wear bikinis, but maybe I’m overreacting, I don’t know. Thoughts?”

For reference, she then showed the sizes of the dresses to show they were for kids, and then revealed the holes in the sides. “Look at these little slits on the sides of these dresses, right at the hips on all these dresses,” she said.

Most people commenting on the video thought the dress was a bit much for such a young girl to wear and that it was inappropriate for someone that age to expose themselves.

target, target aisle, big box retail, target pov, shoppingWalking down the aisle in a target.via Mike Mozart/Flickr

"You're not overreacting. You're parenting properly," Paper Bound Greetings wrote. "No, no. There is no reason for those holes to be there. They should have pockets! Not holes!" Anna wrote. "I think retailers are trying to mature our kids too fast. I agree with mom!" HollyMoore730 commented.

But some people thought that that dress was acceptable and Mayer was overreacting.

"Unpopular opinion, I think they’re cute," Dr. Robinson wrote. "When I was a kid in the ‘70s I wore halter tops and tube tops; they were not seen as big deals. I don’t think this is scandalous," Kimberly Falkowsi added. "Overreacting. Both my girls have the blue and white, you can’t even tell much. It’s not that big of a hole. The dresses are so cute," LolitaKHalessi commented.

"Fun fact… you don’t have to buy it, Bethany wrote. "Idk I think it’s cute and that everyone just making it weird when it really isn’t," Wisdomdeals added. "Nothing wrong with the dress. It’s sold out in my area. Luckily if you don’t like it or think it’s inappropriate, you don’t buy it for your child," Maddison commented.


target, retail store, target front, target doors, target locationThe front of a Target.via Mike Mozart/Flickr

Some commenters told Mayer that she should buy the dress and have her daughter wear a shirt beneath it so it doesn’t show skin. However, Mayer believes that it would support Target in making questionable kids' clothing.

"No, I'm not going to buy it and have them wear a tank top with it, because then that's showing Target that it's OK," she told Today.com. "And over time, the cutout will get bigger and bigger."

This article originally appeared last year.