#MealPrep: 10 Tips for Tasty & Healthy Grilling this Summer

Some of my best meal preps have grill marks in 'em...

If you've followed me on Snapchat for any length of time, then you know this to be true:

I love the grill.💯

It hasn't always been this way, though. I used to not understand the mechanics of grilling, and always deferred the grilling responsibilities to my dad or Samuel.

That changed about a year ago, when Samuel and I moved and inherited an almost-new propane grill. Around the same time, I got heavily invested in #mealprep life and grew weary of the number of pots, pans, trays, and oven racks required to prepare meals for two on a mass scale.

A life-long member of team #LearnSomethingNew, I took up reading blog posts and watching YouTube videos about grilling from folks who would literally fire up the pit in 4 feet of snow. As I got more comfortable with propane and propane accessories (ha), I found myself tossing any and everything on the grill - from Chipotle chicken dupes to Habachi-style teriyaki, ribs, fajita veggies, and even cabbage. Yes, grilled cabbage is excellent.

But more on that later.

Not only does the grill help me cut down on the dishes every week, grilled meat can be pretty healthy too - and the flavor options are virtually endless.

If you're ready to get down with the pit this summer, check out my 10 tips for successful, healthy grilling that tastes great:

1. Don't be afraid of dark meat chicken.
Most healthy cooks and meal preppers will try to shove boneless, skinless chicken breasts down your throat, citing it's leaner fat content. You know what else breasts are lean on? Flavor and moisture. 😂Yes, dark meat has more fat. But it also has more minerals and nutrients - taurine, iron, zinc, selenium, Vitamins A, K, B1, B2, B3, B6, B9, and B12 - just to name a few. If you check my meal preps, you'll see that i gravitate heavily toward boneless skinless chicken thighs. One, because boneless meat is easier to cook thoroughly. Two, the thigh is my favorite piece. Third and most importantly, chicken thighs are very forgiving. Where chicken breasts can dry out easily, you'd have to completely neglect a chicken thigh for it to become inedible. If you're on grilling training wheels, chicken thighs or legs are the way to go and still walk away with something digestible, lol.

2. Cut calories with grilling sprays.
Before throwing meat on the grill (especially chicken), I've seen plenty of folks coat the meat in anywhere from a few tablespoons to about 1/4 cup of oil. The reasoning is solid - the oil coating helps seal the meat on the grill and keeps it from sticking to the grill plates. However, each teaspoon of oil alone adds 120 calories. A tablespoon = 3 teaspoons. A 1/4 cup of oil adds no flavor and almost 500 calories.

As an alternative, use a grilling spray or oil the grill plates directly to keep meats from sticking, for a tiny fraction of the calories.

3. Avoid pre-made rubs (or use sparingly).
Many pre-packaged BBQ rubs are delicious, no doubt. But they also tend to be packed with salt and sugar. With a few minutes and some pantry ingredients, you can create your own rub that's lower in sodium and sugar - but equally as tasty. Try mixing up pantry staples like granulated onion, garlic powder, coarse black pepper, paprika, oregano, ground coffee, red pepper flakes, allspice, and chipotle powder to pack tons of flavor into your meat, then sprinkle in a little Himalayan pink salt and brown sugar.

You can always add in pre-mixed rubs and seasoning blends, just make your mix the star of the show! Of course, some mixes are salt-free, and you can definitely go to town with those. My absolute favorite is 21 Seasoning Salute by Trader Joe's.

Citrus marinade chicken wings. 

4. Use marinades instead of sugary sauces.
I say this with a heavy heart - because I love me some meat covered in sauce. If you open my fridge right now, I've got everything from Bourbon BBQ to General Tso. But sauces have a dark side - a carby, sugary dark side that can make your calories add up faster than your total at Whole Foods. To curb my hankering for sweet, sticky sauces, I've turned to marinades - in particular, those I can make myself.

Onions, garlic, and bell pepper make an excellent base for pretty much any flavor or style of marinade. If you want a low calorie leg up, check out Goya marinades - Pina and Mojo Criollo are my go-tos for adding an extra splash in the flavor department.

5. Try alcohol for a twist (proceed with caution).
Speaking of marinades, another great low-calorie way to boost flavor is a splash or two of alcohol. Tequila pairs really well with citrus, while rum and bourbon are great accompaniments to oranges, pineapples, and peaches. Most alcohol comes in at 60-90 calories per 1oz shot, and you typically won't need more than 2 shots to add in your marinade mix.

Just a word of caution - grilling with liquor-soaked meat is not for the faint of heart - you've gotta grill low and slow, and keep an eye on your meat at all times. Alcohol is flammable. I've definitely had meat catch on fire. 😂

6. The ideal length of time to marinate meat is...
However long you've got. The minimum amount of time I'd recommend letting meat marinate is 1 hour. There is no maximum - but the ideal time is overnight. Either way, the results will be delicious.

7. Make foil pouches for smoked flavor.
This tip comes courtesy of Mr. Samuel. One of the things that makes our favorite BBQ joints our favorites is the smokehouse flavor that flows from each bite. Mimic that same flavor without the need for an expensive smoker by making foil pouches. Simply pour some of your favorite wood chips into a piece of foil and either ball it closed, or fold it shut neatly. After the wood chips are secured inside, poke holes all over the foil with a fork or knife and place the smoke bombs inside your grill. This helps give smoky flavor without the wood chips fizzling and burning immediately.

Caribbean inspired shrimp skewers.

8. Baste as you go!
If you marinate your meat, you'll immediately see some of the seasoning you worked so hard to perfect wash off. Don't worry - it's not gone forever. Once your meat is on the grill, pour the excess marinade into a large cup or ziploc bag, and grab a measuring cup (or sauce brush). As your meat cooks, use the extra juice to baste that flavor on the meat. But because you're dealing with juice that touched raw meat, stop the basting process 4-5 minutes before you're going to pull the meat of the grill, with the most recently based side on the fire.

Note: If you're marinating with alcohol, keep basting to a minimum. Because, flammable.🚒

9. A grilling pan is your new BFF.
Remember I said earlier I grilled cabbage? This is how. I chopped cabbage, seasoned it, mixed in a few slices of fresh onion and bell pepper, and bam! Dropped it on the grill in my grilling pan. This method works for veggies that would otherwise stick to the grill, and meat that breaks apart easily or that would slide through the grill (like fish and shrimp). They're super inexpensive - mines was $7 at Bed Bath & Beyond (don't forget your 20% off coupon!)

10. Grill, then hit the oven.
Want meat that's tender and juicy, but still tastes like the grill? After grilling, put your meat in a Pyrex dish or pan, cover with foil, and let it chill in the oven on 220-260 degrees F for about an hour. The low heat and the juices from your meat will create a tenderizing steam that makes your chicken, ribs, and beef fall-off-the-bone delicious.

Will you be hitting the grill this summer? Share some of your tips and tricks in the comments below! We can all learn from each other!

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How Enjoying Red Wine Can Promote Healthy Hair

For the past several months, I've really neglected my self-care routines.  I haven't been eating all that healthy, my sleep has been sporadic and I haven't placed my well-being as a high priority.  Since it's a new month, I thought now would be a great time to get back on track.

On a whim, I went online and purchased a round of cryotherapy sessions which happened to be on sale.  Once that was done, I started looking around for IV Drip centers nearby.  Once I learned that we could feed our bodies a cocktail of nutrients that nourish from the inside out,  I wanted in.

A friend happened to text me the other day that she scheduled an acupuncture treatment nearby.  I immediately told her that I was thinking of trying cosmetic acupuncture and maybe we could go together.  We agreed and I proceed to locate the info for the alternative health office.  But once I got on their website, I was immediately distracted by the fact that they also offered IV therapy.

Minutes later, I was on the line with a rep. But instead of asking about acupuncture, I inquired about the IV.  "Do you guys offer any beauty cocktails that benefit the hair, skin and nails?"  After a moment of silence, the woman on the other line asked me to hold on while she asked around for more info.

After, what seemed liked forever, she finally returned with some good news.  "We offer a resveratrol drip which has beauty benefits."  I thanked her for her response and politely ended the call.  My first thought was "resveratrol? Isn't that the stuff in red wine? How is that gonna benefit the hair and skin?"
The reason why the woman on the phone recommended the resveratrol treatment is because of its incredible antioxidant potency.  Even more powerful in fighting free radicals than even vitamin C & vitamin E.  Not to mention that resveratrol outperformed a prescription strength antioxidant in clinical tests by 17X.   It's a powerful anti-aging compound.  In fact, resveratrol is revered for preserving the health and vitality of Parisians even though the French are known for eating high fat meals on a regular basis.  Experts believe their regular consumption of red wine plays a big role in the lower instance in heart disease in France versus the U.S.

Beauty benefits aside, I'm convinced that supplementing with resveratrol makes sense from a heart health standpoint.

Then I kept digging.  In the back of my mind, I wondered if there were any hair benefits to be had from consuming one of the most powerful antioxidants in existence.

My expectations were low but I was pleasantly surprised with what I discovered.  Countless men who study various treatment options for male pattern baldness have already started incorporating resveratrol into their regimens.   This is because of studies conducted where resveratrol combined with turmeric had a positive effect on hair growth in men & women who were losing their hair.

The study showed positive results in slowing down hair loss and stimulating growth in both mice and humans.  The Chinese herb ho shou wu contains similar chemicals to resveratrol and can provide similar benefits.  Hence the reason why ho shou wu is considered a Chinese hair herb.  I've even read a few accounts online where some say that taking resveratrol has slowed down/stopped the graying of their hair.  Ho shou wu is said to provide the same anti-graying benefits.

I'm convinced of the anti-aging, antioxidant benefits of resveratrol.  I'd like to include it in my regular supplementation routine going forward.  Maybe sometime in the near future, I'll even treat myself to a resveratrol IV drip to experience the fullness of its anti-aging power.

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27 Eye Popping Examples Of Long Relaxed Hair For Your #hairgoals

Relaxed hair doesn’t grow right? Check out these relaxed ladies who have grown their hair long and healthy. Then check out our relaxed hair book to learn how you can do it yourself. 1. Beautiful bra strap length hair 2. Full waist length and thick 3. Grazing waist length even with some color

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Is it Possible to Maintain Muscle Without Stepping Foot In the Gym?

In the movie, The Secret, there's a scene where the Law of Attraction experts discuss the power of the mind and visualization in the reality creation process.  They discussed how athletes visualized themselves performing at a high level on the field of play.  As they created mental pictures in their minds, their muscles would signal as if the activity were actually happening.

Soon they realized that visualizing the successful execution of game moves in their minds brought nearly as powerful benefits as hours of real practice.  This is why visualization is so well-regarded  when it comes to the manifestation process.  We see it in our minds, and it feels so real.  Our belief skyrockets but, more importantly, our bodies really respond.

Today I learned that this physical response might actually help you in your fitness journey.  Let me explain.
From a non-scientific perspective, I've incorporated visualization a couple of ways in my fitness journey.  The first, and most powerful method for me, is using mental imagery to create the desire to work out.  The toughest part about working out consistently is actually getting dressed and getting to the gym.  Once I'm there,  the workout goes well once the endorphins start kickin' in.  I'm well aware that if I could just get myself to go, I won't regret it.  But sometimes knowing isn't enough.

I have to convince my subconscious to buy in.  What works well for me is taking a few minutes to picture myself in the act of working out.  It doesn't take long for the resistance to flee.  By simply picturing myself at the gym, I suddenly have the desire to actually be there.

Apparently, you can incorporate visualization in a way that directly benefits your body. Researchers studied several groups of people. One group wore an arm cast from elbow to finger tips. The control group did not wear the casts.  Of the group with the cast, half were asked to perform an imaginary exercise on a regular basis.  All they did was clearly picture themselves engaging in exercises using the immobilized arm.

Four weeks later, all the participants were tested for muscle strength.  As expected, those wearing the casts all lost muscle compared to the control group.  But those who were tasked to mentally exercise their wrists lost half as much muscle as the group who just wore the cast and did nothing else.

Basically, they discovered that imagery had the power to impact our bodies on a physical level.  That's pretty exciting.  Especially if you've suffered an injury and aren't able to work out regularly.  But I'm also wondering if this technique will work even if you're able bodied but just can't get to the gym.  Researchers studied the brains of weight lifters and found that their brain patterns activated  in the same way when they imagined lifting 100 lbs as when they actually did.  The researchers believed that this suggests that muscle strength could increase because of the signals fired in the brain from visualization.

Obviously, working out is the ideal way to maintain a healthy body but it's good to be reminded of the power of the mind.  If creating mental pictures can make a real difference in our bodies, shouldn't we incorporate visualization as part of our success strategy?  It may not feel like you're doing anything but visualization makes a real difference.  Those clear mental pictures have the ability to impact your neurological mechanisms in ways we can't even imagine.  Don't forget to visualize.

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The Complete How To Guide To Achieve The Classic Braid Out On All Textures

Contents Start out fresh – ensuring hair is clean and detangled The best products to use The braid out process Examples of results on different textures This week we searched our archives to see what articles we had on braid outs and would you believe we came up short. Now we have a ton of […]

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Stop Choosing to Live In the Same Situation. Change it.

I had multiple conversations recently that inspired this post.  In both cases, the women wanted to transition from working full time to running a successful business.  In both cases, the women were holding on to their jobs a bit too long.   This was my opinion.  I based the opinion on personal experience.

Prior to taking the big leap, I lived with a high level of anxiety and stress on a daily basis.  I hated my situation and I couldn't keep it up much longer.  But I did.  I kept it up for months and made plans to keep going for another year even though each day felt worse than the last.

Nothing was going to change because I was too afraid.  But then I asked myself a powerful question that changed everything.
The single reason why I made the decision to leave my cushy job to run my new business was because I asked myself a question that I couldn't answer.

I finally asked myself "why am I choosing this experience as my life?"    I hated going to work, so why did I choose to do this every day?"   Once I asked myself that question, I experienced an epiphany.  It was at that moment that I realized my power of choice.

The literal answer to my question of "why do I choose to do this every day" was to earn income.

From there I realized that working at my current job was just one means of earning income.  There are many, many ways to support myself financially.  But I chose this one because it was the most comfortable.  So I continued to do it day in and day out.   Once I realized that I had so many other options, things shifted.  Within months, I finally made the choice that led me to my current reality.

This article isn't about quitting your job.  It's about realizing the power you have to alter your circumstance.  Sometimes, we're in a situation so long that we forget that it doesn't have to remain that way.  We accept it as fact.  Worse yet, we accept it as unchangeable.  And our actions keep it in place.

Once I broke away from that fixed way of thinking, everything started to open up.  Suddenly, I felt a rush of excitement as I rattled off a list of alternative options that were available to me.  The list seemed to go on forever. Everything on that list was a real possibility.  I just needed to put in a bit more work.  I finally started believing that I could actually change my situation.

Anytime you're feeling stuck in a circumstance for too long, it's because you've lost touch with your power to alter it.  Instead of frantically working to change the current reality, we complain about everything we hate about it.  This only amplifies feelings of helplessness which keeps everything locked firmly in place.  If you feel like you're in a situation that you can't stand, as yourself why you are choosing to remain there. Answer this question with as much honesty as possible. Then start focusing on the alternatives.  Latch on them with your life and work diligently using the Compound Effect to make it happen.






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If You're Not Masking Like This Victoria's Secret Model, You Aren't Doing It Right

I'm sure all of us have this one thing in common.  You probably own several types of face masks. Threre's one that dries out your excessively oily skin. You have a hydrating mask to eradicate flaky skin.  There's the firming one that helps plump and tone.  Let's not forget the brightening mask to help fade away your scars. Whatever issue arises, you've got the perfect mask for it.

You've purchased all those masks for a reason. Chances are, your skin has multiple issues.  But your mask probably addresses only one.  What's a girl to do?

The answer to all of our worries is multimasking

@iammariaborges wearing L'Oreal Fask Masks

The skin on our face is complex.  Applying one mask a time is probably not the optimal move.  Sure, our skin usually feels fresher afterward, but is that enough?

Wouldn't it be better to address every concern as possible in one powerful session?  

My forehead tends to peel whenever I'm consistently using retin A.  The pores on my nose and chin are always blocked.  My cheeks still have mild discoloration from past breakouts.  Applying one type of mask all over is a surefire way to waste product.  My forehead has no need for a deep cleansing/purifying mask. Why am I applying it there?

Victoria's Secret Model Maria Borges

That's the old way of doing things.  Nowadays multimasking is all the rage.  It's smarter and it makes so much sense.  Heck, we can even multimask with different types of masks.  Imagine wearing hydrating under eye patches while treating each of your skin issues with its very own target mask.  

Let's add multimasking to our list of last minute beauty rituals to conduct before a night out.  It won't take that much time to complete the few extra steps, but I bet the benefits will be very worth it.  Try multitasking for yourself and keep experimenting until you find the perfect combination.

 

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