The Connection Between Strength Training and Hormonal Balance

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Updated: May 21, 2023

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strength training and hormonal balance for women in their 40s

Strength training has been gaining popularity in recent years and for good reason. Not only does it help build muscle and increase physical strength, but it also significantly impacts hormonal balance and overall health, particularly for women in their forties.

The need for hormonal balance for women in their forties

Hormonal balance is essential for optimal health, and strength training can be vital in achieving it. Hormones are chemical messengers that regulate various bodily functions, including metabolism, mood, and reproductive health. When hormones are imbalanced, it can lead to various health issues, including weight gain, mood swings, and even infertility.

Ways strength training improves hormonal balance

Strength training has been shown to improve hormonal balance for women in their forties in several ways.

  • It helps to increase testosterone levels, a hormone crucial for muscle growth and repair. While often associated with men, testosterone is also present in women, albeit in smaller amounts. Adequate testosterone levels are essential for women’s health, as it helps maintain bone density, regulate menstrual cycles, and improve mood.

According to studies, Increasing testosterone levels, and strength training also help decrease cortisol levels, a hormone often associated with stress.1 Cortisol is released in response to stress, and chronic stress can lead to elevated cortisol levels, leading to a range of health issues, including weight gain and mood disorders. By engaging in regular strength training, women can help to reduce cortisol levels, leading to a more relaxed and balanced state of mind.

  • Strength training also helps improve insulin sensitivity, which is essential for maintaining healthy blood sugar levels. Insulin is a hormone responsible for regulating blood sugar levels, and when the body becomes resistant to insulin, it can lead to type 2 diabetes. Check out my post: How to manage prediabetes naturally. By engaging in regular strength training, women in their forties can improve insulin sensitivity, leading to improved blood sugar control and a reduced risk of developing diabetes.
  • Studies reveal that strength training can significantly impact women in their forties’ overall health. It can help to improve cardiovascular health, reduce the risk of osteoporosis, and even improve cognitive function. It is also an excellent way to manage weight, as it helps increase muscle mass, increasing metabolism.2

Things women in their forties should consider in strength training

When it comes to strength training, there are several things women in their forties should keep in mind to ensure they are getting the most out of their workouts.

  1. It is essential to start slowly and gradually increase the weight and intensity of the workout over time. This will help to prevent injury and ensure that the body is adequately prepared for the demands of strength training.

Focusing on proper form when performing strength training exercises is also important. This will help prevent injury and ensure the muscles work efficiently and effectively. Working with a personal trainer or experienced strength training coach can help you learn proper form and technique. The Faithfueled life app has video and audio cues to help you focus on your form in your strength training workout. The FaithFueled Life app also provides workout programs to help you progress effectively and safely toward your strength training goals.

2. Strength training is also essential for women in their forties to engage in other forms of exercise, including cardiovascular exercise and flexibility training. A well-rounded exercise routine that includes strength training, cardio, and flexibility training will help to promote overall health and well-being.

How does strength training affect women in their forties?

As women age, their hormones begin to fluctuate. Specifically, estrogen and progesterone levels decline, while cortisol (the stress hormone) and insulin (the blood sugar-regulating hormone) may increase. This can lead to various symptoms, including weight gain, mood changes, and reduced bone density. Many women become overwhelmed with these changes and give up when strength training two to three times per week can help them with hormonal changes and mental health.  It’s hard to embrace transition, and the things you used to do no longer work. There is so much information for each woman, and there is no cookie-cutter approach because everyone is different.  With that in mind, consider strength training as the foundation of an individualized approach.   

Strength training, particularly resistance training, has positively affected hormonal balance in women over 40. Some of the ways that strength training improves hormonal balance include:

The benefits of strength training for women in their forties

  1. Promoting the release of growth hormone: Strength training triggers the release of growth hormone, which plays an important role in muscle growth and repair. Growth hormone also helps to regulate insulin production and reduce cortisol levels.3
  2. Improving insulin sensitivity: Resistance training can improve insulin sensitivity, so your body can better regulate blood sugar levels. This can help to reduce the risk of diabetes and may also improve other hormonal imbalances. As we age, insulin sensitivity increases. A study concluded that with physical activity, healthy elderly people demonstrated insulin resistance, and lack of movement increases insulin sensitivity.  The more you move, the better your body absorbs and tolerates insulin. 4
  1. Reducing cortisol levels: Cortisol is a hormone released in response to stress, and high levels of cortisol have been linked to various health issues. Studies have shown that strength training can reduce cortisol levels in women in their forties. Studies have concluded a positive impact on cortisol with strength training that helped reduce cortisol without supplementation. 5
  2. Increasing testosterone levels: Women also have testosterone, although in smaller amounts than men. Strength training has been shown to increase testosterone levels in women, which can help to improve muscle mass, reduce body fat, and enhance overall health for women in their forties.
  3. Improving bone density: Strength training is also an effective way to improve bone density, which can help to reduce the risk of osteoporosis for women in their forties and beyond.

Strength training is a powerful tool for women in their forties.

Strength training is a powerful tool for women in their forties who want to maintain hormonal balance and improve their health. Working with a qualified trainer is important to develop a safe and effective strength training program tailored to your specific needs and goals. We can set up a goal consult, assess your needs, and develop a program that works for you and can sustain you as you age.  Set a goal consult, and let me help you get strong from the inside out.

Strength training improves hormonal balance for women in their forties.

Strength training is an excellent way for women to improve hormonal balance and overall health. By increasing testosterone levels, reducing cortisol levels, and improving insulin sensitivity, strength training can help to promote a more balanced and healthy state of being. It is essential to start slowly, focus on proper form, and engage in a well-rounded exercise routine to get the most out of strength training.

With consistent effort and dedication, women can enjoy the many benefits of strength training and achieve optimal health and well-being. In addition to guided strength training programs, what makes the FaithFueled life app unique is the daily devotions, meditation, and prayers leading you to incorporate your faith while giving you expert guidance on a strength training program to help women in their forties balance their hormones.

Do you incorporate strength training in your life?

Reference:

  1. Janssen, J. A. (n.d.). 68 – 81: Impact of Physical Exercise on Endocrine Aging. Karger.com. Retrieved May 20, 2023, from https://karger.com/books/book/153/chapter-abstract/5090996/Impact-of-Physical-Exercise-on-Endocrine-Aging?redirectedFrom=fulltext
  2. (Nelson, M. E., PHD, Fiatarone, M. A., MD, & Morganti, C. M., MD (n.d.). Effects of High-Intensity Strength Training on Multiple Risk Factors for Osteoporotic Fractures. Jamanetwork.com. https://jamanetwork.com/journals/jama/article-abstract/384959
  3. Gharahdaghi, N., Phillips, B. E., Szewczyk, N. J., Smith, K., Wilkinson, D. J., & Atherton, P. J. (2021). Links Between Testosterone, Oestrogen, and the Growth Hormone/Insulin-Like Growth Factor Axis and Resistance Exercise Muscle Adaptations. Frontiers in Physiology, 11. https://doi.org/10.3389/fphys.2020.621226
  4. BROUGHTON, D. L., & TAYLOR, R. (1991). Deterioration of Glucose Tolerance with Age: The Role of Insulin Resistance. Age and Ageing, 20(3), 221-225. https://doi.org/10.1093/ageing/20.3.221
  5. Kraemer, W. J., Volek, J. S., Bush, J. A., Putukian, M., & Sebastianelli, W. J. (1998). Hormonal responses to consecutive days of heavy-resistance exercise with or without nutritional supplementation. Journal of Applied Physiology. https://doi.org/10.1152/jappl.1998.85.4.1544
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Joint Health support for people in their 40s

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Updated: April 26, 2023

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I am a #NOWWellness Influencer. I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy My DISCLAIMER  and DISCLOSURE POLICY

Joint health support is beneficial

Joint health support is one of those things you don’t miss until it’s gone. Our joint support us, but even replacements aren’t the same as the real thing once they wear out.  I feel fitness isn’t a remedy to a curse but prevention for the future.  When honoring your temple daily, it will serve you for a long time.

Mobility and Joint Health are underappreciated.

Mobility is another thing that is only missed once it is gone, but healthy joints attribute to mobility or the ability to easily get from one movement to the next.  Supporting your joints, moving your body, and nourishing well are all habits that will serve you as you age.

DISCLAIMER: *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

 

May I make some suggestions on five ways to support your joint health?

Move more [PERIOD]

Staying active can help to reduce stiffness in your joints. You should move around often during the day and avoid staying in one position for too long. Also, add low-impact movement to your routine. When you move your body, it encourages your joints to produce synovial fluid. This fluid acts as a lubrication for your bones to easily slide and shift.

“Exercise triggers a biological process called autophagy, where damaged cells in the joint are broken down and removed. “It’s basically like taking out the trash,” explains Dr. Hardin. (2015, Smith)

We were made to move and help keep our body active and mobile; we have to use it and move it.

Build Strength

Strong muscles and bones provide support and stability for your joints. Adding strength training exercises to your routine can help you build muscles that keep your joints safe and mobile. Building strength in your muscles is beneficial to your joints.  If the muscles surrounding your joints are strong, it reduces the chance your joints will overcompensate for lack of muscle strength. Your muscles act as a brace or protection.

Strength training at all ages can be beneficial to your joint health. There are many ways that you can strength train, whether it’s lifting weights or maximum strength, bodyweight or relative strength, cardio training or speed/endurance strength, and HIIT or explosive strength. There are so many different ways to strength train. Don’t limit yourself. Try different things to find how you like to move.

build strength

Correct your Posture

Be mindful of your posture. Proper posture can prevent added stress on your joints and reduce your risk of injury to the surrounding muscles.

In my podcast, Fit Black Queens, we interview Dr. Tammia Guest on the importance of posture for athletes.

Listen to the podcast for some more benefits

Nourish Better

Eating to nourish your body may improve your joint health. God has given us everything we need to support our body and help it thrive. Many foods found in a Biblically-based diet or whole food diet can help you support your joint health. Eating nourishing food is an easy way for you to start supporting your joint health daily.  Foods rich in certain acids can help reduce the cause of inflammation which can ultimately reduce pain.  Check out my blog post on 100 Healing Foods! Many of the foods that can support your joint health are on that list.  Food is meant to nourish, fuel, and heal our bodies. Adding common foods and spices can be life-changing.

Support with Supplements

Since adding Hyaluronic acid I have felt a noticeable difference in my hip pain and mobility.  I had less pain. I’ve been trying to increase my mobility and flexibility with Power Vinyasa Yoga.  I noticed that I had more motion on my right hip in certain poses.  I have been intentionally taking steps to restore my hip. With movement, strength training, recovery, nourishing my body with anti-inflammatory foods, and supplementing with Hyaluronic. I am beginning to feel less pain in the evenings and when I move.  I stand for hours at a time, and often my hip hurts after a few hours. The last week its been an improvement.

What is Hyaluronic acid?

*Hyaluronic Acid is known for skincare, but it is equally as important for joint care. Hyaluronic acid is present in every tissue of the body; it’s most concentrated in cartilage. Hyaluronic acid serves as a lubricant for joint tissue. It helps to lubricate the joints reducing friction and making it more comfortable to move.

Our bodies are meant to move, and lack of movement can cause degradation of the joints. This may result in friction which manifests as pain.
I add *Hyaluronic Acid, for NOW, Foods to my daily supplements to help bring joint ease to my hips and ankles, in addition to staying hydrated, nourishing well, and moving my body.

The improvement I have found in the last week has been game-changing.

Do you take a joint supplement?

You can save 20% on your order with www.nowfoods.com

Reference:

A. smith. (2015, August 26). How Your Joints Benefit From Exercise. Living With Arthritis. http://blog.arthritis.org/living-with-arthritis/exercise-benefits-for-joints/.

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Improve your Warm-Up

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Updated: April 16, 2023

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Most people skip the warm-up when they work out. After all, you only have so much time to exercise—“Let’s just get on with it already! I’m in a hurry!”

But warming up is a critical component of your fitness routine, and skipping it could have unpleasant and dangerous results, such as muscle strain, injury, and pain.

Oh yeah, and a proper warm-up will IMPROVE your workout performance! I’ve written about the importance of the warm-up and cooldown.  This post gives you more in-depth reasoning to stay for the warm-up. Check it out here

The Warm-up: Basics

A warm-up is a short workout at the beginning of your exercise session. It is generally low intensity and prepares your body for the upcoming exertion.

The purpose of a traditional warm-up is to increase your heart rate slightly. This increases the blood flow in your muscles and raises your core body temperature. Muscles and other connective tissues have less stretch when they are cold. A warm-up session warms and relaxes them, making them more supple and ready to work. 

You will be more susceptible to sprained muscles, cramps, and injury without a warm-up. Ultimately, these effects could keep you from exercising for an extended period as you recover, which is not conducive to your desired healthy lifestyle.

It takes about three minutes for your body to recognize the need for more blood flow to your muscles, so the ideal warm-up time is between five and ten minutes.

There is no set prescription for what your warm-up should consist of. You can choose a set of preparatory exercises (such as squats, lunges, toe touches, etc.) or do a light-intensity version of your upcoming workout (a brisk walk to prepare for a run, for example, or lifting light weights before increasing the load).

The Warm-up: Advanced Strategy

Now with all that being said about a “basic” warm-up, let me share with you how I prepare myself, as well as one-to-one clients and workouts in the FaithFueled Life App.

For long-term health and fitness combined with your weight loss training efforts, it’s imperative to understand that a proper warm-up is about more than just “warming up the body.” It’s about preparing the body for an all-out training assault to boost your metabolism.

Therefore, we look at the warm-up as a Preparation Phase for the workout. Through research and practical experience, we’ve determined that the best results are typically seen when an exercise prep routine incorporates three key components:

  1. Tissue Status
  2. Corrective Exercise
  3. Mobility & Activation

Tissue Status

The results of chronic joint pain or overuse injury are impacted by tightness and restrictions in the muscles above and below the joint in question. In other words, it’s not about PAIN SITE… it’s about PAIN SOURCE!

Restrictions in the tissue of your calves and front/inner/outer thighs often cause knee pain. Conditions in your glutes and hamstrings often cause back pain. Shoulder pain is often caused by restrictions in your thoracic spine (T-Spine), chest, and lats.

Tissue quality describes the general health of your muscles and the interconnected web of fascia that surrounds them all. Over time, we develop scar tissue, adhesions, trigger points, and knots in muscles caused by extended periods of high-intensity training, overuse, and extended periods of sitting.

The best way to address this is to self-massage sore, tight, and restricted body muscle groups to regenerate tissue pre- and post-workout to promote injury reduction and allow for a smoother, more productive workout. In addition, self-massage before stretching allows for a better, more complete stretch by smoothing out the knots. It would help if you always preceded flexibility work with tissue quality for best results. Massage is one of those counter-intuitive things whereby you are actively searching for pain. It’s the only time ever to do so regarding proper training.

The best analogy I can give you is this:

If it hurts that much when you put pressure on your muscles, imagine how bad your joints must feel!

Corrective Exercise

We all have unique “issues” with our body mechanics and functional movement capabilities. For some, it’s a lack of flexibility; for others, there may be a balance or mobility issue. Perhaps there’s an asymmetry – one side is significantly “stronger” than the other, leading to muscular imbalances, postural distortions, and overcompensation injuries. You can discover your corrective needs through a movement screen like the Functional Movement Screen (FMS).

The FMS is a ranking and grading system that captures movement patterns essential to normal function. Through assessment and screening, the FMS classifies the limitations and asymmetries in clients. This limitation will reduce the effects of functional training and physical conditioning and distort body awareness.

The FMS assessment creates an FMS Score to address the problem and track progression. The score helps build a movement plan to mechanically restore the functional movement pattern. 

 Professionals use this information to help their clients achieve their goals. To identify those exercises that will be most effective in restoring proper movement and building strength in each individual.

 So, in a nutshell, the FMS is designed to 

  • Identify functional limitations and asymmetries which to help reduce injury risk.
  • Help fitness professionals create a movement plant to help restore functional movement and build stability, mobility, and strength in their clients.

It’s about so much more than jumping jacks and squats. A movement plan that helps you move better as a warm-up. 

Mobility & Activation

More than just a typical warm-up is movement prep, which includes mobility and activation exercises you can circuit through to prepare your body for the movement of the workout.

Mobility is the ability of a joint to reach the full range of motion. Though mobility relies on flexibility, strength, stability, and neuromuscular control, exercise must address proper movement. Activation is often paired with mobility because many mobility exercises activate the key, often dormant, pillar stabilizers in your hips, core, and shoulders.

More Than Just a Warm-up

So, as you can see, a warm-up is much more than just a warm-up when you’re training smarter for long-term health, fitness, and goals to honor your temple.

Think twice before you skip the “warm-up” in your next workout…in the FaithFueled Life App workout! I walk you through a home or gym warm-up to get you off to a great start!

Wouldn’t it be great to be taught the how and the why of exercise by a fitness professional who wants to see you thrive?

Join us on the FaithFueled Life app?

If you would like to set-up a goal consult for 1 to 1 Coaching.  Fill out the application and book a 30-minute Goal Consult call and assessment. 

 

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Want to get healthy? Take a nap.

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Posted: February 4, 2023

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Want to get Healthy?  Take a Nap! 

Naps are important! How often do you hear someone say, “I had a great night’s sleep last night!” or “I feel refreshed and energetic!”?  Probably not very often.  Feeling sluggish seems to be the new normal.  In fact, according to the National Sleep Foundation, it is the new normal:  most Americans are sleep-deprived.  But not getting enough sleep may be causing more trouble for you than just that pesky drowsy feeling:  it could be seriously harming your health.

Why aren’t we sleeping? 

Centuries ago, it was common for people to sleep 8 to 9 hours each day.  But now, only about 25% of Americans get 8 or more sleep.  The reasons we are not sleeping are many.  We live in a 24/7 society—practically anything we want to do is available around the clock, from fitness centers to pharmacies to department stores.

We are working long hours, transporting our kids to activities, trying to make time for friends, and, fitness, and entertainment.  When the heat is on, the first thing to go is usually sleep.  And it’s usually not even a conscious decision to skimp on sleep-we get in bed a little later most nights because we are so pressed and pushed.

But even when we get into bed, we aren’t guaranteed sleep.  The National Sleep Foundation reports that 60% of Americans have sleep problems.  That means more than half of us to struggle to sleep.  And it is taking its toll. It will through off your morning routine and begin your day stressful among other things. Check out my post on “Morning routine to reduce your stress”

Dangers of sleep deprivation 

“The foundations of good health are good diet, good exercise, and good sleep, but two out of three doesn’t get you there,”1  — Dr. Anne Calhoun, neurology professor, University of North Carolina.

Eating healthily and getting plenty of exercise is not enough to compensate for the danger that sleep deprivation poses to your health.  Adults need around 8 hours of sleep each night, although some studies indicate that as little as seven and one-half hours can be sufficient.  Getting less than that can have serious consequences:

  • Risk of Cardiovascular Disease:  If you get less than 6 hours of sleep each night and have disturbed sleep, you have a 48% greater risk of developing or dying from heart disease and a 15% greater risk of developing or dying from a stroke.2  Lack of sleep can cause high blood pressure, blocked arteries, stroke, kidney disease, and dementia.
  • Obesity: Sleep shortage is directly linked to obesity.  When you don’t get enough sleep, two powerful hormones that control hunger are disrupted.  The result is that you feel hungrier and have fewer sensations of feeling “full.”   But without enough sleep, you will also feel more stressed, which encourages the production of the hormone cortisol in your body.  This hormone causes you to crave high-carbohydrate foods such as potato chips and brownies and then deposits those carbs as fat around your belly—the most dangerous place to store fat. Pre-diabetes is also a risk for those who don’t get enough sleep. Check out my post on “How to manage prediabetes naturally.”  Trying to get by on less than 6 hours of sleep per night can cause impaired glucose tolerance.
  • Compromised immune system:  Why can two people be exposed to the same germs, but only one of them gets sick?  The reason is the immune system.  You can ward off many illnesses if your immune system is functioning well.  But if something happens to compromise your immune response, you will be vulnerable to infections, bacteria, viruses, and even some autoimmune diseases such as arthritis and asthma.  Your immune system becomes stressed and compromised when you do not get enough sleep.  You have a decrease in white blood cells, and those that remain are less active.  The result is that you will get sick more often.
  • Impaired exercise performance:  As if the threat of heart disease, obesity, and immune suppression weren’t enough, lack of sleep can negatively impact your fitness efforts.  It’s not uncommon for people to struggle to maintain their average workout intensity when they are sleep deprived.  You won’t have the energy to push through.  Also, your muscles repair and rebuild while you sleep:  if you don’t allow your body this recovery time, you will be at a significant disadvantage during your next workout.

Adding rest has many benefits, and it comes in many forms:

If you are anticipating a stress-filled week, you know; the fast-paced, get-it-done-now, never-take-a-break, harder-faster-longer; more is better, not better is better mindset. Then, you are working your way toward a future problem. Stress causes havoc with your hormones and can lead to metabolic issues and damage.

As you plan for your week, take time to rest:

Some Rest-Based Living Recommendations

  • Connect with people you love, whether it’s laughter, companionship, or even sex.
  • Take hot baths or long showers. Water therapy can help reduce stress.
  • Relaxation- get enough sleep, sacrifice that shows you can record and watch tomorrow. Or put the phone down at a curfew and get some rest. Your body will thank you in so many ways.
  • Also, massages are my favorite way to relax.
  • Biblical mediation also has been so helpful to my peace of mind lately. You can find breath prayers and guided Biblical Meditations in the FaithFueled Life App.
  • Movement-walk, stretch, or breathing exercises. I have 10-35 minute recovery exercises and breath prayers in the FaithFueledLife App. All movement does not require high intensity and is good for your body. Just add moments of renewal of your Spirit, rest, and recovery to your schedule this week! Show some love if you’re into resting 😉

Make time for sleep 

The truth is, if you don’t make time now for adequate sleep, you will likely be forced in the future to make time for illness.  It may take significant effort to arrange your schedule and priorities to carve out time for more sleep, but the payoff will be increased health, energy and productivity!

Ready for a nap?

Live your blessed life,


De Bolton, Your FaithFueled™ Mom
Sources:

1http://www.cbc.ca/news/health/story/2010/12/02/f-sleep-tips.html

2http://www.guardian.co.uk/lifeandstyle/2011/feb/09/dangers-sleep-deprivation

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Meal Prep with Mason Jars

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Updated: March 15, 2023

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I am a #NOWWellness Influencer. I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy

Meal prepping with mason jars helps save time, money, and food waste.

It seems like a daunting task, but meal prepping for one person can be intimidating, but for an entire family of six can be overwhelming.  Not only did I decide to meal prep for my whole family, but I wanted to do it sustainably.

Sustainable Meal Prep

I’ve always tried to live sustainably, but for our family, we have had to ease into the process. From changing our skincare, household cleaners, and now I am trying to be a “Less Waste” family, which I don’t think that’s a term but my goal is to be a “Zero Waste” family.  I probably should run this by my family, but like most things, my influence will help guide my family to different choices. 

Mason Jar Meal Prep helps to reduce waste.

Reducing our plastic and waste is much more challenging than I expected. Just when I think I am doing good, I see a bright plastic container, and I purchase it.  But for the most part, our kitchen is glass and stainless steel. I  try to buy pollution-free plastic and BPA free plastic, but sometimes I shop on impulse and realize my mistake afterward.  So, I would not say I am a Zero Waste Blogger, but I aspire to be, and meal prepping without plastic is one way I feel I can make an impact.  

Meal prepping with Mason Jars Investment

Mason Jars seemed like an inexpensive, simple way to meal prep for a family of six.  The initial prep took some thought, but very quickly, I think I have created a straightforward system to have meals prepared for everyone.  I figured even if my crazy idea isn’t sustainable my investment in Mason Jars will be they are great for storage, we use them as drinking glasses and last until you break. Whether I continue this meal prep, which so far I have or not, the investment wouldn’t go to waste. 

Meal prepping with mason jars has many benefits:

    1. Sustainable
      Using glass containers unless we break will have for years to come.  There is nothing to throw away.
    2. Less Food Waste
      With pre-portioned food that is custom to each family member, we are throwing away very little food these days—getting the most out of our groceries.
    3.  Make better food choices.
      We live by convenience.  The more natural something is better and once you figure out your system. Meal prepping with mason jars becomes super easy, almost methodical. It also has excellent fresh options available on hand, which makes it easy for my family.  Most of my family members loved the meal prep with mason jars, except for one.  They loved the convenience and appreciated having the option to customize their meals while having healthy food choices. Most of our food choices were because we weren’t getting the nutrients we needed, so we ate mindlessly.  When you have healthy choices at your convenience, its easier to make a better decision. It also creates ownership of how your family members nourish their bodies.  They get options to choose from, but they are all excellent options. It’s quite empowering for my six years old to make her lunch. I share several meals Mimi “made by herself,” she felt like a big girl and gave this mom so reprieve from meal assembling which has been a part-time job since the pandemic. I swear these kids eat all day. Now they have jars to grab and go.
    4. Budget-friendly
      There is an initial investment of Mason jars, but Mason Jars are inexpensive storage compared to plastic disposable.  Once you purchase your jars, you pretty much have them for life.  Your grocery budget will also decrease, which may allow you to buy more organic options over conventional.

Meal Prepping with mason jars can help maximize your budget.

Some ways I suggest to make the most of your food budget:

  • I recommend buying in bulk in both protein and produce.
  • Consider frozen organic vegetables over fresh. I always recommend fresh vegetables, but sometimes frozen are more affordable.  For your salad jars, FRESH IS BEST; nothing is worse than a soggy salad.  I also sometimes buy fresh produce and freeze it myself, which is another idea. Meal Prep in Mason jars will save you time and money and afford you to have organic options for your family.

Ways to successfully Meal Prep with Mason Jars

  1. Start small.
    I started prepping for three days. I made three options for every meal; breakfast, lunch, and dinner. I also have some suggestions on: How to eat healthy without cooking
  2. Make food your family will always eat and keep it simple.
    I gave my family three options for meal jars: Rice & Broccoli, Pasta & Mixed Vegetable, Salad Jars.  I substituted my pasta and mixed vegetables for cauliflower rice and mixed vegetables. Gluten-free pasta doesn’t hold up as nice the second day, so I was concerned and made the switch.
  3. Make all your food first.
    The initial meal prep took me three hours because I had to make all the protein, chop all the vegetables, make the rice, and pasta.  I made enough for an entire week but only prepped for three days because that is all the space I had for our jars. My second meal prep of the week took forty-five minutes. All I had to do was measure and pour down the line each item like an assembly line. I felt like a rockstar!
  4. Better convenient food options.
    I think our problem is that we want food quickly. Prepping, planning and preparing is too much work, so we go out to eat, the order in, pop it in the microwave.  The three-hour time investment has saved me so much time throughout my week.
    Some days I make dinner, but on the days when I don’t want to, there is no guilt.  I have perfect portioned meals ready for my family to eat at will.  We only sit together for one meal throughout the day is “free for all.” Meal prepping with mason jars has made better food options available to my children.

Meal Prep with Mason Jars Menu and Recipes

I tried to keep my menu simple but with variety.

Breakfast

No Sugar Protein Mug Cakes: Chocolate Chip, Blueberry, and Strawberry 

Super Simple to make these mug cakes.

 

Lunch or Dinner

Salad Jars

Base:

  • Kale, Spinach, Lettuce Mix or Spring Mix or Romaine
  • Shredded Carrots
  • Cucumbers (in Jar Divider)
  • Sliced Rainbow Peppers

Salad Toppings Ideas:

  • Roasted Sunflower Seeds
  • Sliced Roasted Almonds
  • Cranberries & Glazed Pecans
  • Tortilla Strips
  • Dates, Apples and Pecan Blend
  • Bacon Bites

Sauces Ideas:

  • Tomato Sauce
  • Chimichurri
  • Pesto
  • Teriyaki
  • Orange Ginger Sauce
  • Garlic Parmesan
  • Cilantro Lime

Others considerations for Meal Prepping with Mason Jars

  1. Sterilize and Sanitize-  If you have a dishwasher that gets hot enough to sterilize, that is probably the easiest way. If not, making sure after you clean your jars that you boil and sanitize them is essential to avoid growing bacteria in your Mason Jar Prep Jars.
  2. Airtight- Make sure that you properly seal the jars by removing as much air as possible. This helps keep the food fresh.
  3. Refrigerator space- This was my problem because we have a small standard refrigerator. Make sure you have enough room for all the jars you prepare.

 

Meal Prepping with Mason Jars is a lifestyle change.

The Mason Jar Meal Prep has been great for my family to get on track. Make better decisions and give me comfort in knowing they are conveniently eating healthy without the additives of processed food.  

Our pallet has changed as well, and eating out does not have the same appeal as it once did.  This little experiment seems to be an excellent solution for my family.  I will continue the Meal prep with mason jars four days a week.  That way, we can fit them all. I plan on making family meals, but if I am too tired, my family can have a nourishing meal ready for them. It’s a great solution. 

Have you ever tried to meal prep with mason jars before? Or meal prep for the family?

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