At Integra Health and Wellness, we love sharing tasty, healthy meals with our clients. And because so many of us live busy lives, we also recommend meal prepping over the weekend so that you’re stocked with excellent meals during the week.
When trying to lose weight, we usually don’t want to deprive ourselves of food for hours or days at a time. Restrictive diets just don’t work long-term. Nobody has perfect willpower, and it’s hard to make it through the day with hunger pains and headaches. Instead, we should focus on fueling our bodies with healthy, natural ingredients.
Meal prepping keeps us from giving in to quick-fix solutions when we feel the urge to go through the drive-through on the way home from work. It also makes us more mindful of what we eat since we have to plan out our menus in advance.
In this particular post, the Integra team is going to focus on gut-healthy meal prep ideas in Fresno. These recipes include special ingredients that can work wonders on your digestion and overall well-being. Try them out and let us know your thoughts.
Enjoy these three gut-healthy ideas for meal prep in Fresno!
Why Gut Health?
Gut health is essential for overall wellness. The gut, also known as the digestive system, is responsible for breaking down food and absorbing nutrients. A healthy gut also plays a role in the immune system, mental health, and even weight management. When the gut is not functioning properly, it can lead to a variety of health issues, such as bloating, constipation, diarrhea, and nutrient deficiencies.
Additionally, research has linked gut health to conditions such as depression, anxiety, and autism. To maintain a healthy gut, it is important to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and probiotics, as well as avoid processed foods and excessive sugar. Below are a few featured healthy ingredients in our meal prep ideas in Fresno.
Spinach – Fresno Green Spinach Supreme Smoothie
Choose a smoothie to replace a solid meal a few times a week to cleanse your system, cut weight, and give your body the nutrients it needs. A healthy smoothie is a great way to start your day, and it’s even better as a filler between meals – or a meal replacement. So, whenever you want to blast your body with a healthy dose, throw down this spinach kale smoothie.
Why a spinach smoothie? Research shows that spinach can have an anti-inflammatory effect on the body. Spinach (and other leafy greens) also provides fuel to important microorganisms in the gut, which improves digestion and overall better functioning of the body.
Garlic – Mediterranean Baked Cod Recipe with Lemon and Garlic
This baked cod recipe takes on a bit of a Greek twist. The cod is tossed in a flour mixture with coriander, paprika, and cumin. It is quickly seared and then baked with lemon juice, Greek olive oil, and minced garlic before being garnished with parsley.
This recipe includes many excellent ingredients, but we’re going to focus on garlic in particular. Garlic has been shown to be a key source of prebiotics. According to Food Science & Human Wellness, the fructans found in garlic act as “prebiotics” in the gut microbiome and help promote the production of “good” gut bacteria (also known as Bifidobacteria). Garlic has also been used for years to build up the immune system and provide overall health benefits.
Ginger – Gingered Spaghetti Salad
This fresh, easy-to-make spaghetti salad is perfect for a relaxing meal prep at home in Fresno. The base is made of whole-grain spaghetti, which is then mixed with an assortment of vegetables and spices to add flavor and nutrition. Make as much as you need before refrigerating for a later time.
We love ginger and its positive effects on the gut. Just a teaspoon or two of this bittersweet root is enough to cause noticeable changes in the gut. Research has shown that ginger can reduce inflammation, promote a healthy microbiome, and lessen the risk of colon cancer.
Take Your Meal Prep in Fresno to the Next Level With Nutritional Coaching
There’s so much to learn when it comes to the gut and nutrition. We can’t cover everything in one simple blog post. But if you’re ready to take the next step with your nutrition, then come to Integra Health and Wellness for coaching in meal prepping in Fresno.
We work with all types of people no matter their goals. Want to manage a chronic illness through diet and nutrition? Want to lose weight and get your energy back? Feeling sluggish and wanting to learn more about how food fuels the body? We can work with you!
Click here to learn more about nutritional coaching and meal prep in Fresno.