For natural protein, here are some examples:


Monday: Split breast Chicken Tuesday: Wild Salmon Wednesday: Grass-fed steak Thursday: Turkey Tenderloin Friday: Grass-fed stew beef


For vegetables, you will need to see what is available and fresh at the store, but here are some examples:


Monday: Broccoli Tuesday: Green Beans Wednesday: Brussel Sprouts Thursday: Kale Friday: Zucchini and yellow squash


For starchy veggies, here are some examples:


Monday: Spaghetti squash Tuesday: Sweet potatoes Wednesday: Mixed multicolored potatoes


Thursday: Acorn squash Friday: Rutabaga


For fats, you can use any of these options to integrate into your meals: Extra virgin olive oil or coconut oil or avocado oil to cook with or mix into your prepared dishes; avocadoes such as guacamole; nuts and seeds to mix into prepared dishes or cook with them such as pistachios encrust- ed wild salmon or sunflower seeds mixed into cooked kale or sesame seeds tossed with roasted broccoli and avocado oil and lemon juice. As you start to feel successful with this process and it becomes easier, you can get more creative and make soups and other complete dishes. Here are some examples of creative dinner meals that include all the categories:


1.Chicken soup with onions, carrots, celery, parsnips, and rutabaga.


2.Grass-fed beef meatballs with zucchini noodles or spaghetti squash or bean noodles (‘Explore Asian’ and ‘Tolerant’ are two fantastic companies that make delicious pasta noodles made out of lentils and other types of beans)—make marinara sauce with chopped carrots and celery and onions—you can make the sauce chunky or use a blender or ‘wand’ to create a finer sauce to ‘hide the veggies.’


3.Split pea soup with small bone-in grass-fed steak or natural ham hock and chopped carrots and onions and parsnips.


4.Beef stew with carrots, onions, celery, multicolored potatoes, green beans, and peas.


5.Chunky turkey and veggie and mixed bean soup.


Once you have all the food bought


and put away, you can complete the grid and have it as a reference on the fridge for meal preparation throughout the week.


Let’s Get Started Initially, this process may seem


awkward. But overtime, if you stick to the simplicity of meal preparation, the process will start to feel more and more innate. The key to long-term success with maintaining a healthy diet throughout the year is to be prepared. For all of us, there will be nights where we just don’t have time to cook be- cause of a late meeting or some other type of obligation. In these instances, utilize the slow cooker. There are thousands of slow cooker recipes online. The key to a tasty slow cooker meal is some basic prepa- ration that can be done in the morning before you leave (for example, searing the meat before you place it in the slow cooker to lock in the juices). Surfing the web is always fun during our free time to find unique and creative recipes, but remember that keeping it simple in the beginning is always easier for long-term success. The most important thing to remember is to keep your food fresh.


Dr. Ayelet Connell, PhD, PT, IMT,C is President and owner of Integrative Wellness & Physical Therapy in Bloomfield CT, a wellness center offering Physical Therapy, Integrative


Manual Therapy, Chiropractic, Acupunc- ture, and nutritional wellness. Ayelet is a Physical Therapist and Certified Integrative Manual Therapist and has taught courses all over the world in Holistic Physical Therapy. Ayelet is also a local of this community and has been living in the Greater Hartford area for many years, where she integrates a healthy lifestyle at home with her wonder- ful family. See ad on page 36.


Stan Baker, LAC


With 30 years experience in the Oriental Healing Arts, Stan utilizes the major modalities of Chinese Medicine.


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