Tag Archives: GMO

Fail to plan, and plan to fail!

It is difficult to be prepared for everything that life throws at you…When is comes to achieving the things that YOU want, you have to be prepared to reach your goals, no matter how big or small! If you don’t plan for the things that you can control, life does get in the way, we get busy, and somehow someway, we get derailed from our goals.   Like most people,  I defiantly have a busy life, working 8-5,  and making sure I still get to do the things that I need and want to do for just me can be challenging.  One thing that I have mastered is the art of being prepared for the most expected thing that will happen to me every single day,  approximately ever 2-3 hours.  Can you guess what it is?!?  Facing the reality that I will be hungry 4-6 times throughout the day, and because I’m tied down to my job 9 hours out of everyday, having my meals prepared and ready to go is essential to me functioning at my best!

So here is what I do: (Yes, sometimes I do get bored of chicken)

Every Sunday I prep my meals, I have this down to a science and I hope it will be as easy for you as it is for me! (Remember, practice makes perfect, it wasn’t easy my first time). Have you heard of the K.I.S.S method? Keep it simple stupid! Life is complicated enough, why should our food be?!?

First you have to decide how many meals you need to make to be prepared for (YOUR) week.  I typically prepare  5 lunches for myself, so here is how I prepare to prepare my meals:

I am an admitted Coscto junkie, they have everything I need there, and I don’t over buy on food because everything is in bulk, and they have so many GMO Free options, and they have a huge bag of certified hormone free no additive chicken both frozen and/or fresh!

What you will need:

1 packet certificed hormone free chicken (fresh or frozen), the coscto brand comes with 6 breasts

1 packet frozen broccoli or any other fibrous veggy- (If you buy the frozen kind make sure it  says non GMO on the front)

1 bag of brown rice or I bought FEE-KAH- it’s so yummy and I think tastes better than brown rice, and guess what, it’s NON-GMO!

5  Tupperware

My Process:

On Sunday morning, I wake up take out my crock pot, spray it down with some coconut oil spray and throw in my chicken breasts. My seasoning depends on my mood, but I almost always just use, garlic powder, onion powder, pepper, and some Mrs. Dash salt free seasoning. I set it on low for 6 hours and that’ s it! Once it’s all cooked I either shred the chicken or put it in my food process and slice it up!

Steph's Crock pot chicken
Steph’s Crock pot chicken

While the chicken breast is cooking, I put my starch in a rice cooker with water and a dash of garlic powder.

For my Brown Rice or other starchy carb:

1 1/2 cups uncooked rice in a rice cooker

2 1/2 cups of water

Dash of Garlic Powder

While my starch is cooking, I make my veggies:

I just boil a head of broccoli or a big bag of green beans (anything green, organic and non-GMO will do!)

*  I aim for 1 cup cooked veggies with each meal

Once everything is done:

I evenly divide it and put in the fridge! If I’m only making 5 meals and eating them by Friday I don’t freeze them, but you can freeze 2 of them and reheat, I try really hard not to use a microwaves, well because I’m not too sure what it does to my food! 

Steph's Prepped Meals & My New Swanky Lunch Bag
Steph’s Prepped Meals & My New Swanky Lunch Bag

For Breakfast I keep it simple too! These are what my meal plan ends up looking like throughout the week! 

1st thing in the am- A big bottle of water!

8:30 am

4-5 egg whites and occasional yolk

1/2 cup oatmeal


small apple

10 plain almonds


4oz crock pot chicken

1/2-1 cup cooked brown rice or Feek-ah

1 cup vegies


Protein shake, Quest Bar or Life Lift Bar

8:00 pm

4 oz protein

A big salad or veggies

* If I’m really hungry at night I will make myself some egg whites, or have a couple of almonds & a cup of hot herbal tea

*If you need any help at all feel free to message me or comment on my post, I would love to hear other people’s ideas!

“If you fail to plan, you are planning to fail!”

― Benjamin Franklin



Just say no, to GMO’s & The little packet of death!

What is a GMO might you ask? Well it stands for Genetically Modified Organism, eww. Below is a link that will give you a good explanation of what GMO’s are and what are the most commonly contaminated foods containing GMO’s.


So, as a consumer and lover of all foods, I took a couple simple steps to make my journey to being GMO free!  I am not totally living a GMO free lifestyle, as I have to travel for work at times and have a busy schedule (this is no excuse, but hey I’m only human)!  I will say that about 99% of the time I avoid GMO’s at all costs, and when I don’t then I have to pay the consequences and they are not pretty! Starting on the path to eliminating GMO’s can be very overwhelming as you will find that MANY if not all products, fruits, veggies and meats in conventional food stores contain GMO’s.  So below are a couple of simple steps to start on your own path…

Step # 1- Take a peek in your refrigerator and read the ingredients on the products that you own. This link below from Foodbabe.com has a whole list of GMO ingredients


Step # 2- Throw away whatever you can. You don’t have to throw away everything in your fridge, the feeling is very overwhelming, but if you see a pattern of things that you buy containing GMO’s look for some alternatives.

Step #3- Do your own research, but beware of products that are labeled “organic” or “natural,” because they very well might be contaminated with GMO’s, (I definitely made that mistake at first)

Step #4- Don’t drive yourself crazy about GMO’s they are everywhere! There have been moments where I have panicked about what is in the food that I’m eating especially while eating out, like today. I ordered a piece of salmon at lunch, when it came to the table it looked so yummy, but I forgot to ask them where they get their fish! So I calmly asked the waitress is your salmon farmed or wild? I had my fingers crossed and was praying that she would say wild, and then she said it was farmed, I almost fainted and my work friends were like “it’s not gonna kill you!” My response was, well “it might!”  I’m embarrassed to say I did eat the fish because I well I just did.

So,  start small, as you become more aware and conscious about what you put in your body!

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My journey to living a healthier lifestyle started in 2010 when I learned how to balance my meals (proteins, carbs and veggies). However my knowledge about GMO’s, what they are, where they are, and how they affect my body started in April of 2013, when I read an article about Splenda. Yes, in 2010 I made a major transformation, and well I’m still transforming, learning about nutrition and what it really means to be healthy.  Since my super cool transformation, I had supplemented my sugar consumption with Splenda. I used it in my coffee and tea, in my morning oatmeal and in pretty much any recipe that called for sugar. It was hard to admit that I was addicted to the so called no calorie sweetener SPLENDA.  Ashamed and embarrassed, I went cold turkey after reading this article.


Everyone needs a little sweetness in their life! So how do you add a little sweetness to your life without that little packet of death or without using refined sugars which can derail your weight loss goals (oh and refined sugar isn’t good for you either it typically contains GMOs)!?!

In tea or baked goods I use local honey (if you live in Orlando this is my favorite http://www.winterparkhoney.com/) I typically pick this up from my local nutrition store, College Park Nutrition http://www.collegeparknutrition.com/

In my morning oatmeal or pretty much anything else that I want to make sweet I use and organic agave or coconut crystals! If you haven’t noticed there is a little non-gmo sticker on these containers, anything containing this sticker is good to go with no GMO’s! I would love to hear anyone else’s story or mission to cut GMO’s out of their diet!


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“Let food be thy medicine and medicine be thy food”