Venture Chiropractic

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Meal Prepping

3 Benefits to Meal Prepping:

 

Save Time!

Ever feel like you don’t want to cook because of the time spent in front of the stove? We’ve all been there. Fortunately there is a solution that can help you save time and that won’t leave you hungry. Meal prepping is a great way to save you from spending hours every single day in the kitchen. There are a few different ways to meal prep. A simple way to start out could be to pick a day (for me it is Sunday) and pick either a side dish or a main entrée that you can include and make many meals out of. For example; you may cook up a few chicken breasts and then over the course of a few days use them in different meals. This could include: chicken and rice, chicken and broccoli, chicken and a sweet potato. Whatever the mix, it will save you time having everything plotted out and just having to quickly throw in your protein or your side.

Save Money!

Not wanting to cook tends to lead to unhealthy food choices. Think about it, you had a long day; you get home and still have to cook. This may lead to you grabbing that frozen pizza or that tub of ice cream or worse, going out to eat! Eating out can be very expensive when you have to do it frequently. With prepping ahead of time, this will help you stay on track budget wise with fewer trips to your local burger joint or I-hop.

Be Healthy!

It is just common sense that eating more healthy foods will help you feel better. Don’t believe me? Try eating clean for a week and then making a trip to mc Donald’s for a Big Mac. You see, our bodies aren’t made to be hooked on over processed greasy foods. These foods are more of a convenience factor. It has been said you are what you eat, in my opinion this is somewhat true. With incorporating healthier foods into your daily diet, your body can get the nutrients it needs to run efficiently, but wait, there is more! With eating smaller portions more frequent throughout the day, your metabolism can increase and you can actually burn more calories. I invite you to try meal prepping. After all, our health is most important for us to be the best we can be!

 

3 Techniques to Help You Meal Prep:

 

Commit to grocery shopping:

Many people start out trying to meal prep with food they have around the house. Spaghetti o’s and pasta in a Tupperware container are not much better than your trip to a restaurant. You may start your meal prepping journey by heading to the grocery store to pick up some fresh food more suitable to meet your goals. Stay away from processed and canned food and try to shop the perimeter of the store to best accomplish that.

 

Keep it simple:

Let’s face it, we all love gourmet meals. With food prepping you are going to want to keep it simple with your food choices. You have your three food groups of Protein, Carbohydrates, and fats. Pick foods that you can prepare and store for up to three days that will still be tasty to eat.

See below for a few ideas for each food group!

Protein: Chicken breast, lean ground beef, pork, steak, lean lunch meat (turkey breast, ham, or roast beef- Usually pre-packaged)

Carbohydrates: Oats, quinoa, sweet potatoes, brown rice, wild rice, whole-grain tortillas (perfect for a clean made burrito) and wheat or whole grain bread.

Healthy fats: Avocados, Almonds, pecans, pistachios, pumpkin seeds, peanut butter, almond butter, olive oil and coconut oil

Pick a day:

Having to make meals every morning for the day ahead may set you up for failure in the meal prepping world. The best way to successfully prep is to pick a certain day of the week that you can devote a bit of time to cooking meals for at least 3 days out. Like I said above with keeping the choices simple, have everything picked out ahead of time. I usually pick Sunday since it is easiest and I have a bit of time to devote towards cooking and prepping my week intake. Remember you will want to prepare your protein, carb and fat choices in larger quantities and transfer them into smaller containers for the week ahead. An example of this could be making 5 chicken breast at once paired with a large portion of mixed veggies in the skillet and then divided them up in your set portions for your meals.

 

 

by Dustin Holler, CPT, CES

Filed Under: Chiropractic, Exercise, Health, News

Testimonials

The team at Venture definitely has helped me in living an active and healthy lifestyle.

I have been going to Dr. Travis for a few years now. He has fixed me up time and time...
5.0
2018-03-05T11:16:41+00:00
I have been going to Dr. Travis for a few years now. He has fixed me up time and time again after weight lifting injuries. I now go in for regular adjustments. The team at Venture definitely has helped me in living a active and healthy lifestyle. Thank you Dr. Travis, and Venture Chiropractic! --Hunter G.
https://venturechiro.com/testimonials/the-team-at-venture-definitely-has-helped-me-in-living-an-active-and-healthy-lifestyle/

From colicky babies, feeling like you’re getting a cold, or major back pain – you’re in good hands at Venture Chiropractic.

I highly recommend Dr. Melanie and Dr. Chris to help with you and your children's sore back or health needs....
5.0
2015-06-20T07:07:00+00:00
I highly recommend Dr. Melanie and Dr. Chris to help with you and your children's sore back or health needs. They do an amazing job of being thorough about what might be wrong, and they genuinely want to help you get better. You will not get the typical experience with a chiropractor who keeps you coming back indefinitely. They will work hard to make sure you get better or figure out what's wrong if the adjustments aren't getting you back to 100%. They also give back to the community with classes about health, wellness, and essential oils. Overall you couldn't pick a better chiropractic practice for yourself and your family. From colicky babies, feeling like you're getting a cold, or major back pain - you're in good hands at Venture Chiropractic. --Alycia G.
https://venturechiro.com/testimonials/alycia-gabel/

Their professionalism and bed side manner is top notch, something that is getting harder and harder to find.

Venture Chiropractic is my preferred FM area chiropractors. Both Dr Chris and Dr Melanie really listen to the problem and...
5.0
2015-08-18T16:19:17+00:00
Venture Chiropractic is my preferred FM area chiropractors. Both Dr Chris and Dr Melanie really listen to the problem and treat the person, not just use a cookie cutter method for 'neck' pain. They both go out of their way to explain what the issue is, why it is occurring, and how to alleviate the pain through stretch and exercise. Their professionalism and bed side manner is top notch, something that is getting harder and harder to find. I had neck pain that just wouldn't go away. It was painful to turn my head; I couldn't even put my chin on my chest. Dr Chris did the Graston technique and immediately I felt relief and increased mobility. The following day I could put my chin on my chest and turn my head with NO pain! Something else I really like about Dr Chris and Dr Melanie is that they do extremity manipulation. I am always surprised at how 'off' my arms and legs are but after an adjustment I feel as good as new. My 4 year old has been going to Dr Melanie since he was a baby. She is great in getting kids adjusted whether they are cooperating or crawling around on the floor 'driving trucks'. As a bonus, not only am I able to get an adjustment but I can schedule a massage, all in one location. I recommend Venture Chiropractic. If you haven't seen them for your pain, you should give them a call immediately! -Crystal B
https://venturechiro.com/testimonials/crystal-b/

Very Professional

Very professional, Melanie did an excellent job in diagnosing and correcting a long term problem with my neck. I highly...
5.0
2015-08-18T16:17:22+00:00
Very professional, Melanie did an excellent job in diagnosing and correcting a long term problem with my neck. I highly recommend them. --Jeff A
https://venturechiro.com/testimonials/jeff-a/

Venture Chiropractic truly cares for their clients and they take the time to explain what’s going on.

Venture Chiropractic truly cares for their clients and they take the time to explain what's going on. They don't have...
5.0
2015-08-18T16:16:40+00:00
Venture Chiropractic truly cares for their clients and they take the time to explain what's going on. They don't have you coming back for unnecessary visits and get to the root of the pain and issues you're having promptly. I highly recommend them. --Amy N
https://venturechiro.com/testimonials/amy-n/

I highly recommend Dr. Chris to anyone, particularly to athletes or active people that have injuries or pain that is limiting your ability to remain active.

I was having some significant chronic lower back pain that was causing me to stop exercising and compete in events...
5.0
2015-08-18T16:15:55+00:00
I was having some significant chronic lower back pain that was causing me to stop exercising and compete in events (something I love to do). I went to other chiropractors for months that used the "clicker" approach, which was largely ineffective for me. Dr. Chris had me fixed after only 4 sessions over the course of a month and a half. He also explained to me why I was having the issues (tight hip muscles, particularly on one side) and several stretching exercises to do daily. It's now been over a year since I've needed any help, and the stretching has worked perfectly. I've had no back pain or pinched nerve feelings since then. I highly recommend Dr. Chris to anyone, particularly to athletes or active people that have injuries or pain that is limiting your ability to remain active. --Mark R.
https://venturechiro.com/testimonials/mark-r/

Love love love the way my care is personalized to my body upon every visit.

Recommend this place to everyone I know. Love love love the way my care is personalized to my body upon...
5.0
2015-08-18T16:15:05+00:00
Recommend this place to everyone I know. Love love love the way my care is personalized to my body upon every visit. My boyfriend started going and for his first time being adjusted, they explained every step along the way so he know the whys and hows of adjustments. Highly recommend. --Tehryn O.
https://venturechiro.com/testimonials/tehryn-o/

She wants to be a chiropractor when she grows up so she can help kids too!

Dr. Melanie, Thank you for your care and help with my daughter. She had such a positive experience at your...
5.0
2016-02-02T19:35:36+00:00
Dr. Melanie, Thank you for your care and help with my daughter. She had such a positive experience at your clinic and for a little one that first impression and time spent goes so far for them!! She's actually told me several times that she wants to be a chiropractor when she grows up so she can help kids too! Pretty awesome. You will get our recommendation every time! Thank you! Keep of the great work. -Heather C
https://venturechiro.com/testimonials/heather-c/

He takes time to listen to what your symptoms are and he works with you to attain goals, including living a pain free life!

I came in as a skeptic of chiropractic care, but I was experiencing sudden excruciating pain and a friend recommended...
5.0
2016-02-02T19:37:27+00:00
I came in as a skeptic of chiropractic care, but I was experiencing sudden excruciating pain and a friend recommended that I try Venture Chiropractic. I came in to see Dr. Travis as a nonbeliever of this style of healing, but I was transformed to becoming a huge proponent of what he does. He helps give you your life back, individualizing your care to meet your lifestyle. Dr. Travis took the time to become familiar with the physical demands of my job as a nurse to tailor my adjustments and strengthening sessions to meet those demands. He takes time to listen to what your symptoms are and he works with you to attain goals, including living a pain free life! Through adjustments and treatments with Dr. Travis and strengthening sessions with Dustin, I have reached my goals which seemed unattainable in the beginning. I would highly recommend Dr. Travis, Dustin and any of their colleagues to help you with your pain. Pain does not have to be a constant in your life! --Rebecca A
https://venturechiro.com/testimonials/rebecca-a/

Venture Chiropractic is my “go to” place.

Venture Chiropractic is my "go to" place.  Not just for the obvious reason of chiropractic care, but the host of...
5.0
2016-08-15T06:39:41+00:00
Venture Chiropractic is my "go to" place.  Not just for the obvious reason of chiropractic care, but the host of other things they offer me.  First the varied methods of chiropractic care. They are honest enough to let you switch from one of their great team members to another if they think it will work  better for you.  Also, they have the greatest personal trainer and health coach there.  Dustin actually listens to your needs and tailors things to fit your lifestyle. The entire team (family really) at Venture Chiropractic is professional and client orientated. They will help answer any question or medical need. If they can't answer it, they will point you to someone who can. I can't imagine going anywhere else. I'm worth it and so are you. Penny E
https://venturechiro.com/testimonials/venture-chiropractic-is-my-go-to-place/

They get to know you and give you the tools to improve your life.

Leaving my appointments at Venture Chiropractic, I feel empowered. The level of patient care far exceeds any experience I have...
5.0
2016-08-30T13:02:45+00:00
Leaving my appointments at Venture Chiropractic, I feel empowered. The level of patient care far exceeds any experience I have had. They not only provide great chiropractic/overall healthcare, but they sit and listen. They get to know you and give you the tools to improve your life. They do this in a way that is very unique and not found everywhere. I am so grateful for the care and support we receive each time. Highly recommend this exceptional team! Danielle S.
https://venturechiro.com/testimonials/they-get-to-know-you-and-give-you-the-tools-to-improve-your-life/

They won’t just fix you for the moment they will help you keep going for life!

Dr. Melanie has worked on my neck, back, and hips for years. With injuries and migraines I need the help....
5.0
2017-01-28T11:47:09+00:00
Dr. Melanie has worked on my neck, back, and hips for years. With injuries and migraines I need the help. She has treated my son and daughter as well. I also had her treat me while I was pregnant. I truly would recommend this team of professional and caring people to anyone. There is none of that oh you have to come back just because, no it's well come back when or if you need to. I have had a Dr. that lectured me for an hour while I was in so much pain cause my hip was out. He barely did anything to my hip. Told me to come back the next day. I have never had anyone do that. He popped it right back in the next day. Then I found Venture Chiropractic after that. I was new to the area at the time. (10 years ago) Best thing I ever done was start at Venture. My sister-in-law told me about them. I am very picky about who I have for doctors. I love Venture! They won't just fix you for the moment they will help you keep going for life! Kristie B.
https://venturechiro.com/testimonials/they-wont-just-fix-you-for-the-moment-they-will-help-you-keep-going-for-life/

She let off the pressure and helped me get where I am today.

I would like to give a kudos to Melanie who has helped me from having bulging discs/torn tendon till where...
5.0
2017-05-30T11:41:12+00:00
I would like to give a kudos to Melanie who has helped me from having bulging discs/torn tendon till where I am now. She knew when I was in pain. She let off the pressure and helped me get where I am today. Dustin, man he is just awesome also! The two, Jill and Dustin are always welcome me with a smile and was always happy! - Jordan L.
https://venturechiro.com/testimonials/939/

The doctors’ main concern is getting their patients feeling healthy and pain free.

The doctors’ main concern is getting their patients feeling healthy and pain free. Everyone at Venture Chiropractic is very friendly...
5.0
2017-10-24T10:34:03+00:00
The doctors’ main concern is getting their patients feeling healthy and pain free. Everyone at Venture Chiropractic is very friendly and down-to-earth. I highly recommend all three of the doctors. Rhonda J.
https://venturechiro.com/testimonials/the-doctors-main-concern-is-getting-their-patients-feeling-healthy-and-pain-free/
5.0
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