By Dr. Rick Kattouf II


C’mon now, just stop; seriously? Takes too much time? Let’s first take a page out of the book, The Power, and use the following mantra…No Whining, No Complaining, No Excuses. If you want to be successful in any facet of life, adopt this mantra.


Eating right and eating healthy, all too often, gets a bad rap in terms of preparation time. Many individuals have the belief that eating right requires tons of additional time in the kitchen. But, this could not be further from the truth.


Let's take a turkey and avocado sandwich for example. How long does it take to toss a couple ounces of turkey breast on a 2 of slices of multi grain bread, add a slice of avocado and tomato and top off with a little bit of yellow mustard? Seriously, right? I don't even know if this would take 60 seconds. Heck, even if it took two minutes, that's a great return on your investment of time. So, imagine this; it does not take much longer to put together 3 sandwiches as it does 1 sandwich, right? Instead of compartmentalizing our meals and snacks, what if we thought ahead, even a few days, and prepared multiple meals and snacks that would then be ready to go for us throughout the week?  I think this sounds quite appealing.


Understandably so, many individuals like to plan ahead and stay organized.  We can start to do the same with our nutrition. Take the sandwich example above. If you're getting your lunch ready for the next day, go ahead and make a few sandwiches. Again, that doesn't take much more time as compared to making a single sandwich. And then, store them in the refrigerator and you are ready to go, ahead of the game, organized and the guesswork has been taken out of it for you in terms of, "what am I going to have for lunch this week?"


 We can use the same principles for preparing dinners. Dinner is the meal that many individuals feel is time-consuming in terms of preparation. But again, I promise you, eating a dinner that is spot on in terms of carbohydrate-protein-fat balance does not take any more time as compared to an unhealthy meal. Let's say, for example, the dinner you want to prepare contains the following items: Chicken breast, whole-grain pasta, Romano/Parmesan cheese, pasta sauce and vegetables. This is a pretty quick meal to prepare and I am sure you would agree that it doesn't take much more time to cook up 4 chicken breasts as it does 1 chicken breast. Nor does it take much more time to cook up 1 cup of pasta as it does 4 cups of pasta. Therefore, when you prepare this dinner, I would highly recommend making enough to cover 3-4 dinners. And then, when your preparation is complete, separate out the exact amount that you need for the next few dinners. Put these into individual containers, that way, once again, the guesswork has been taken out of it for you. Tomorrow night's dinner is in its separate individual container, ready to be consumed and enjoyed.


It’s time to throw away the excuses. Remember, no whining, no complaining, no excuses. Let’s make fueling the body right a huge priority and success will be yours!




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Rick Kattouf II, O.D. is a 2x Best-Selling Author and Fitness & Nutrition expert and has been named one of America’s PremierExperts® and one of the World Fitness Elite® Trainers of the Year. Rick is a Sports Nutrition Specialist, Heart Rate Performance Specialist, Master Personal Trainer & Triathlon Coach. He has been seen on ABC, NBC, CBS and Fox affiliates around the country as well as in the USA Today, Chicago Tribune,,, FIGHT! Magazine, Florida Cycling Magazine and The Independent in the UK. Rick is the CEO/Founder of TeamKattouf® Inc, CEO/Founder of TeamKattouf® Nutrition LLC, CEO/Founder of Virtual Gym LLC, Creator of TeamKattouf® Nutrition Supplements, Host of Rx Nutrition, author of Forever Fit, Creator of 5-Round Fury® Nutrition Supplement, 5-Round Fury Fitness® workout app, Creator of Coach2CEO, Creator of Fuel Keeper®, Entrepreneur and Inspirational Speaker. Dr. Rick has personally coached individuals in 30+ states and 10+ countries.

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