Mind~Body~Nutrition Chat - Stress Free Meal Planning

I thought it would be fun to share our narrative from our Facebook Group Chat if you did not have a chance to join us. Just one catch! This is only the part of the narrative for the questions I shared and does not include the participants' comments for privacy reasons. 

We would love if you joined us for the next one! Join the Facebook Group to find out about the Chats! https://www.facebook.com/groups/mbnsupport/

DISCLAIMER: The purpose of this chat is only meant to be psychoeducational, providing only general information. All participants are encouraged to seek the consultation and guidance of their primary care physician, mental health expert or dietician prior to any changes to diet or exercise. Though I am a Licensed Counseling Associate, in this role I am only a facilitator of general discussion as related to my expertise. Please consider seeking guidance and counseling from a Licensed Professional in your area or from www.maddenwellnesscounselingky.com for individualized care. 


-          The Admin’s job in this group is to FACILITATE discussion. The group works best if everyone is engaging, offering insightful ideas, helpful suggestions and constructive feedback to other group members.

-          Be kind to one another and feel free to share helpful links, appropriate photos, etc. Anything that you think would be helpful for group members.

-          Obviously, no SPAMing the group, NO name-calling or outright cruelty towards other group members. You will be kicked out and banned…

-          An evaluation survey will be emailed to you following the group session. Feel free to provide any helpful feedback that will make this an even more rewarding experience!

I surveyed the event beforehand and asked you all to provide some things that really stressed you out about meal-planning. Here are some things I heard:

-          Family meal planning that will make everyone happy – kids/spouses.

-          Preparing too much food. Not knowing what to do to keep food from going to waste.

-          Getting bored with food. Too much repetition. Being afraid to experiment, etc.

-          Not having enough time to meal prep.

QUESTION 1:  What are some ways in which you have found that you can plan and prepare healthful meals for the entire family? Are there any unique “hacks” or tricks you can share with the rest of the group? How do you get your kids to eat their vegetables? How do you avoid cooking something different for everyone?


QUESTION 2: You were probably told a million times when you were a kid to “clean your plate” and not let anything go to waste. Of course, now that’s sometimes an issue when there are leftovers and maybe you don’t WANT to clean your plate because that’s not always the healthiest option! What are some creative ways you’ve used up your leftovers? How do you make sure you’re not making or preparing too much in the first place?


QUESTION 3: Sometimes what’s holding us back is that we get into a “food rut,” eating the same things over and over because it’s easy, we know how to make it, and we’ve got busy lives and that’s what makes getting through the day easier! How do you keep things from getting boring?


QUESTION 4 : And of course, going along with having busy lives and not enough time – sometimes it seems there’s just not enough time to prepare for healthful meals! What’s at least one way that you try to meal prep through the week? Do you have any short-cut pointers for the rest of the group? Tell us your secrets!

QUESTION 5(LAST QUESTION, BUT STAY TUNED IN FOR THE GIVEAWAY): Now, we have shared LOTS of great ideas. What is one thing you learned or see differently now after this chat? What’s one thing you will do differently next week to try and get on track with meal planning/prepping next week?


I want to tell you all about my new program I’m launching in just a few short weeks called, BEAT THE BINGE. This is an Online Interactive 8 Week program at which you will be able to do some things at your own pace, such as learning courses.

In addition, there will be lots of opportunities for engaging with the Beat the Binge community, implementing some of the coursework and keeping one another accountable. We’ll be exploring topics such as how to manage food cravings, clinically proven methods for managing emotional eating and more. This is an opportunity to no longer have to EVER be on a diet again. I want to teach you how to incorporate a lifestyle change and stop feeling crazy around food.

PLUS those that join the program will get 1 month FREE of the new MADDEN WELLNESS MEMBERSHIP, a community that will offer ongoing support, educational instruction, one-on-one coaching, and lots more for WAY LESS that the price of a single counseling session.

GO HERE to learn more and get on the VIP list for the first launch of the program at a DISCOUNTED rate: http://www.maddenwellnessky.com/beat-the-binge

FREE RESOURCES: Before we wrap up, be sure to check out the event page sometime tonight or tomorrow. I will be posting some additional free resources and information there for you to look at regarding Meal Planning. In addition, if you have not done so already, please take advantage of my 7 STEPS TO STRESS-FREE MEAL PLANNING GUIDE at this link: https://www.dropbox.com/s/q9hpmb8yena3zaw/Meal%20Planning%20Steps.docx?dl=0

!!!!!!GIVEAWAY TIME!!!!!

As previously mentioned, one lucky attendee will win a FREE Food Log Analysis. You can find out more by visiting the link I provided on the Event page. I will be in contact with the winner within 24 hours and we can discuss how you’ll get started.


WASTING FOOD-PREPARING TOO MUCH FOOD-LEFTOVERS: http://greatist.com/health/leftovers-meals-healthy-recipes


http://nutbutterrunner.com/search/meal+prep ß------ She used to meal prep every weekend and post on her blog.

30 Day Meal Plans from Eatingwell.com - http://www.eatingwell.com/search/apachesolr_search/30%20day%20meal%20plan


                Family Mealtime – It Doesn’t Just Create Warm Memories - http://www.todaysdietitian.com/newarchives/100713p30.shtml

                Want Kids to Eat Healthier? Tell Them, Don’t Show Them - http://www.todaysdietitian.com/news/080713_news.shtml

                8 Ways to Eat Healthy When Your Spouse Doesn’t - http://www.bengreenfieldfitness.com/2009/08/8-ways-to-eat-healthy-when-your-spouse-doesnt/


7 Steps to a Healthy Meal Planning Guide – http://www.maddenwellnessky.com/meal-planning-guide

Meal Planning Mistakes (from the archive) – Meal Planning Mistakes - https://louisemaddenblog.wordpress.com/2015/11/17/meal-planning-mistakes/

Making Healthy Taste Better - http://www.maddenwellnessky.com/new-blog/2016/3/26/savortheflavor



Beat the Binge – http://www.maddenwellnessky.com/beat-the-binge/

Madden Wellness Membership - http://www.maddenwellnessky.com/mw-membership/

Food Log Analysis – http://www.maddenwellnessky.com/new-page/

Individual Counseling and More - http://www.maddenwellnessky.com/services1/


Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com