Meal prepping can be intimidating to some, but once you get into the habit of it, it can lead to success in multiple areas of your life. When you start eating better, which comes from planning and prepping ahead, you will feel better.  Your productivity will go up, as will your mood.  Below, I’m giving you ten tips to make meal prep less daunting so you can reap all the benefits for your life.

meal prep, time saver, meal

  1. Make Time – Look at your week ahead. When are you free to meal prep each week?  Write that into your schedule.  Schedule at least a 2 hour window into the day you pick to meal prep.
  2. Double It – It’s more efficient to make double or triple the recipe and freeze for later. Make chili or soups and batch them up in the freezer.
  3. Freezer Friendly – For quick meals or last minute dishes, stock up on frozen veggies. Also make meals you can stock in the freezer.
  4. Good Storage Containers – Invest in quality containers; buy glass and things you can see inside of or label.
  5. Make a List – You’ll save time at the store and not be wandering in the grocery aisles if you have and stick to a list.. Use your meal prep time to make a list. A list also prevents you from overbuying.
  6. Chop in Bulk – After you buy all your veggies, it’s just as easy to chop all of your carros than to chop one. Save your time and chop ahead of time.
  7. Use Grains –  Rice, quinoa and oats (when made) last 2-3 days in the fridge. I love making overnight oats for breakfast and having that on hand in the morning without having to think about it.
  8. Label Everything – Use a marker to label your freezer foods with the name of it and the date you made it.  Also label your chopped up fruits and veggies if they’re not in a clear container.
  9. Buy in Bulk – If you know you’re going to use it, buy things in bulk and make sure to use it within the month. Rice, quinoa do not go bad and are great staples to have on hand.
  10. Create Meals Ahead of Time – For breakfast, again, use overnight oats, chia pudding, and egg muffins.  For lunch, a mason jar salad is perfect for all in one veggies and protein. Hard boiled eggs are a great snack to have. For dinner, the crockpot is a huge time saver if you plan out your meals.  Below you will find some of these recipes.



Overnight oats

Freezer oatmeal cups

Chia pudding

Egg Muffins


Mason Jar Salads

Hard Boiled Eggs


Fruit and Veggies

Trail Mix

Yogurt Parfaits



Slow Cooker Recipes

Stir Fry Freezer Meals


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Today, I’m sharing a Switzel drink with you!  This recipe has been around for years and years and is perfect for the fall months. It is tasty, good for you, and great for your family’s health.  

With four simple ingredients, that you most likely have on hand, you can get tremendous health benefits like improved digestion, balancing blood sugar, and curbing cravings.

acv drink; switzel; health detoxThe main ingredient is apple cider vinegar (ACV)  For this drink, you may use whatever kind you want, but as always, unpasteurized and organic is ideal.

Apple cider vinegar helps foster the good bugs in your body. While it is acidic, it creates an alkaline environment in the body once digested, and fosters the growth of good bugs in the body. The fermentation process starts with sugar from apples and mixing it with yeast. The yeast eats the sugar up. The yeast produces the good bacteria. ACV helps with digestion, heartburn and balances your pH.

ACV is also a great source of magnesium. Magnesium is a mineral we’re most deficient in and it reaches up to 300 hundred different pathways in the body.

This gentle detox is the perfect combination to balance blood sugar, get your lymphatic system going, and curb your cravings. It’s a great drink to have before meals for this reason!

You will need:

1 cup of hot water


¼ teaspoon of cinnamon

1 ½ teaspoons of raw honey

**you can also replace the same amounts of cinnamon with ginger and honey with maple syrup

Mix in a shaker cup and pour into a mug. This is a great recipe to make, leave in the fridge, and warm up on the stove when you need a boost. Enjoy!


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In health,

Dr. Glenna


We all get them. Cravings aren’t just something women get while they’re pregnant, but something everyone deals with. Whether it is chocolate or greasy food, or even a piece of fruit, we all have cravings. There is a way to decode your cravings, and figure out if it’s a habit that’s creating the craving, or if it’s a nutritional deficiency that’s got you wanting chocolate.

We’re going to chat about habitual cravings now, and we’ll cover deficiency cravings in a bit.

So a habitual craving – can be as simple as always eating a certain food during a certain event. You always get popcorn at the movies, or you are sure to have that greasy burger on the drive to the cottage. These cravings are born out of habits, usually not the best habits. But habits can be reformed, we can make small changes and rewire our habits to be a bit healthier, or we can overhaul them and change them completely.

The burger joint you stop at on the way to the cottage, well that’s a tradition, and it’s once a year, twice at most. So maybe instead of the jumbo fries, you can pack some fresh veggies and fresh fruit. Eat something in the car before you get there and then you won’t feel the need to eat every last bite.

So habits are a bit more ingrained and more frequent. We often spend the evening watching The Good Wife while we work away on little things. If that’s 3 evenings a week, and I were to dig into a bowl of pretzels or ice cream, can you imagine how much extra I was putting in my body each week! It’s crazy to think that some people are doing that not just 2 or 3 times a week, but every evening! Changing a habit like that can be hard, but if you take it in stages it’s easier. Decide to have something healthy before you dig into the treats. Have a bowl of fresh veggies, or some protein. You’ll be less hungry for the treat after, and if you do want it as a treat, it’s not going to get out of hand, because you’re already fueling your body.

Habitual cravings can be tough to overcome, but it’s possible!

You decided to take control of your eating and start eating clean. Today is the day you’re going to do it, which is amazing. You’ve prepped your food for the week, and it’s go time! Day one goes great! You are so excited for the food you prepared, you’re feeling great. You’re getting rid of some of those after meal cravings, you have lots of energy, you’re drinking more water and you’re doing amazing. Day three comes and the cravings hit, doubt creeps in, and you are questioning why you’re doing this. Day 5 comes and you cannot look at another meal of plain chicken breast with broccoli and quinoa ever again. Here is why junk food will always win against “clean” eating.

When we eat junk food we are meeting all of our sensory needs. We are getting different textures, lots of different flavors, different colors and when you look at the plate clean food you don’t see that. You don’t get the sensory side of eating, which is why by day 5 you’re begging for some junk food.

There is a way to eat clean and not crave the junk you know you shouldn’t eat. It is really quite simple! Add flavours! Don’t be afraid of a little spice! When you eat the same bland things day after day, no matter how you’re meeting your nutrition needs, you’re missing one key part of the experience! You’re missing the flavour, colour, and the pop! That an amazing meal has. Clean eating does not have to be boring and bland! In fact it shouldn’t be at all.

The clients in my 4 Week Slim Down are enjoying this Haddock recipe, and loving it! It’s not boring or bland, and if you’re vegan or vegetarian, or you don’t do fish, you can substitute. What I love about it is you get flavour! There’s sweet, savoury, and creamy all in one meal, and you aren’t staring at a boring plate. If you want to switch it up, grab some chicken, or steak and grill it.
Junk food will always win the fight against bland boring foods. So to beat out the junk food, make sure you’re not eating boring clean food, eat great food that fulfills all your needs, including different colours and flavours.

Listen in as Dr. Calder interviews Dr. Rade on Biomedical Approaches to Autism. They discuss  the gut connection with Autism and how different diagnostic tests will narrow in on the most useful treatment protocols to help those on the Autism Spectrum Disorder.  Dr. Rade does a brilliant job of summarizing the advanced naturopathic approaches to Autism.


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Listen as Dr. Calder interviews Dr. Bryan Rade ND on the treatment options he provides his patients in his Naturopathic practice. Dr. Glenna Calder ND interviews Dr. Bryan Rade ND

Bryan Rade