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4 Reasons You Can’t Be Healthy If You Don’t Cook

July 31, 2020 by Monica Nelson Leave a Comment

Pexels – CC0 Licence

Everyone wants to be healthy. Nobody wakes up in the morning and thinks, “I’m going to put my health at risk today.” It just doesn’t happen. Of course, that doesn’t mean that you’re not jeopardizing your wellbeing. In many ways, a simple mistake can make all the difference.

Cooking is a prime example. You don’t do it because you’re too tired or you’re no good, and you’re happy to order in or eat precooked, packaged meals. Unfortunately, preparing your own dishes is a core principle of maintaining good health.

Here are the reasons why, and why you need to consider cooking more often.

Integrative Nutrition

Integrative nutrition is the theory that your entire wellbeing revolves around promoting a healthy diet. Without it, the research shows that the body struggles to bounce back, regardless of what you do. You might relieve stress, exercise regularly, and socialize to avoid loneliness, yet it doesn’t matter without an integrative approach to nutrition. It’s the foundation of your health, which means that cooking your meals is pivotal since you don’t know what goes into dishes that are prepared by others. Your mind, body, and soul are connected to your eating habits, meaning you are what you eat.

You Control The Recipe

There’s a lot of talk about using salt and sugars for cooking meals. To watch a professional chef, you’d think that their dishes are as unhealthy as microwaveable products because of the amount of “bad” ingredients they use. On the flip side, cooking gives you control over what you create. That means that even if you season heavily with salt and pepper, your sodium intake will be lower. Why? It’s since there are zero preservatives and additives. The produce is fresh, and you can taste and experience this in the final serving. Gorging on takeout fills the body with chemicals that are insanely harmful.

Wastage Is A Thing

If your parents were working-class, and if you have working-class tendencies, there’s a good chance that you can’t let food go to waste. As a result, you must finish it, even if you’re full and have eaten too much. Considering that eating leftovers the day after isn’t appealing to most people, that meals finishing off junk food and ruining your portion control. With home-cooked dishes, you can stick to a set amount and freeze the rest to have during the week. As the ingredients are fresh, the meal should retain its nutritional value. It’s not really wastage; more like strategic meal planning!

Vegetable Intake Increases

For those who do have leftover ingredients that they don’t want to throw in the bin, you can get creative and add them to another dish. Curries, for example, are ideal for using up any veggies that you couldn’t eat previously. Aside from not letting anything go to waste, you will boost your vegetable intake and improve your health. After all, veggies are full of vitamins that the body requires to maintain your mood, energy levels, and regulate weight.

Has this post encouraged you to try and cook more?

This is a collaborative post.


Filed Under: Blog

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Let’s fire up the grill and here is a healthy ye Let’s fire up the grill and here is a healthy yet super tasty and fun treat for the 4th!
You can also use this same coconut cream again and just serve with your favorite fresh berries all season long! Enjoy. 

GRILLED PINEAPPLE WITH COCONUT CREAM
🍍🍍🍍

INGREDIENTS

For the Marinade:
• 1 tbs coconut oil (can also use olive)
• 1 tsp  ground cinnamon
• 2 1/2 tbs dark honey
• 1 vanilla bean (can be optional – but I love it here)
• 1 tbs of fresh lime juice
• 1 firm yet ripe pineapple, can buy already cut
For Garnish (Optional):
• 1 tbs dark rum
• 1 tbs grated lime zest from the lime
My Coconut Cream:
• 1 cup heavy cream
• 1/2 cup cream of coconut (such as Coco Lopez)

DIRECTIONS

Marinade:
1. In a large bowl – combine the oil, cinnamon, honey, vanilla bean (if using), and lime juice; whisk to well to blend together. Set aside.
2. Place each pineapple half cut-side down and cut it lengthwise into four long wedges; slice away the core. NOTE: Or you can slice it in rings too, which I do often. 
3. Place the pineapple in the bowl with the marinade and stir to coat the pineapple. Heat up the grill.
4. Place on the grill and cook about 3 to 4 mins. You can baste once or twice with the remaining marinade. Turn the fruit and move it to a cooler part of the grill or reduce the heat. Baste again with the marinade. Grill until the pineapple is tender and golden, about 3 more mins.
5. Remove the pineapple from the grill and place on a platter. Next, brush with the rum – if using. Last, sprinkle with the lime zest. Serve hot or warm!

For the Coconut Cream:
1. With an electric mixer, beat the heavy cream and cream of coconut until soft peaks form. TIP: You can also use this same cream again and just serve with your favorite fresh berries all season long.

So perfect for a summer treat with friends. Enjoy!
Let’s make my GREEN ME UP smoothie! I’ve been Let’s make my GREEN ME UP smoothie! I’ve been making this smoothie or a variation of it for the past 13-14 yrs, heck before there was TikTok. 😂 Such a delicious way to pack in some serious nutrition and those GREENS. 

Smoothies are an incredible tool to your wellbeing. They are super easy, versatile, and gosh dang - delicious and healthy. (If made correctly). That’s why I’m all about getting my clients on the smoothie train - if they’re up for it. 😉 

Just love providing clients with dozens of smoothie recipes I’ve created packed with protein and fiber, including healthy fats that keep you full 3-5 hrs easily. No matter what season of life I’ve been in personally: serious training, fitness modeling, both pregnancies/postpartum/nursing, healing, and now being a busy mom feeding our kids smoothies each morning, smoothies have been an essential piece.

This is a loose recipe so you can add anything else you want. Just make sure you have your protein source, your favorite veggies (hello phytonutrients), fiber sources and healthy fat. 

** Tip: put all the ingredients (EXCEPT the liquid) in the blender the night before! This tip has helped for years.

🥬GREEN ME UP SMOOTHIE🥬

• Handful of organic greens
• 1-2 cups organic celery (vitamins A, K, C, hydrating, supports digestion)
• 1/2 cup frozen cauliflower rice (makes it thick, extra fiber)
• 1 Brazil nut (gives daily selenium, which is important for fertility)
• 1/4 of an avocado
• 1/4 cup wild blueberries
• 1 tsp organic spirulina @nowfoodsofficial 
• 1/4-1/2 ceylon cinnamon (helps regulate blood sugar, antioxidant)
• 1 scoop @paleovalley bone broth powder
• 1 scoop whey - I like isolate and @nowfoodsofficial has a good one
• Creatine @nowfoodsofficial (fav supplement for 10+ yrs)
• 6-8 oz of unsweetened almond or coconut milk
• 1 scoop of @beeyawellness for topping, optional 

Other options I rotate in: ginger root, basil & chia seeds, psyllium husk powder, lemon (vitamin C), herbs like cilantro & mint, dandelion greens (great source of vitamin K).

1. Place everything in a HIGH-speed blender (yes this is important. Otherwise you’ll get salad texture). Blend for about 1 min. Enjoy!
Happy 2nd birthday to this special girl who I’m Happy 2nd birthday to this special girl who I’m utterly positive is a true magical fairy princess. We did a purple bday theme to match her cast. We just love watching you shine and embrace your world! 
You bring such joy and laughter to us Aubyn and may your birthday be as extraordinary as you are, sweet one. 💜🎂💜
Your kids are always listening. Always watching. A Your kids are always listening. Always watching. Always paying attention to your every move. They want to be. just. like. you. Healthy habits start young! Glad to see these two at 23 months & 6 yrs old lifting all on their own. 💪🏻

Recently Asher rushed home from school and said “I’m working out for 10 mins to get strong.” Followed by “then I can break free from all the hugs.” We learned that apparently 3 girls at recess hug Asher nonstop and he wants to get strong to “get away from all the girls.” 😳 Never a dull moment.
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About

Hi! I'm Monica Nelson and I'm thrilled that you're here. As a healthy chef, personal trainer & fitness expert, competitive athlete & sports model, I love helping people look & feel great! Try a recipe or read a wellness blog and tell me what you think.

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Salad with kale, chickpeas, and butternut squash.
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