Meal Prep 101

 

Meal Prep 101 - The Palmetto Peaches

Let me start by saying I’m still fairly new to meal prepping. I’m not a fitness nut, by any means, but I made a goal to make healthier food choices this year. Through meal prep, I’ve kept myself from running to Burger King or whichever fast food joint has the shortest line. Don’t get me wrong, I do quite enjoy grabbing a burger with a Frosty to dip my fries in, but the benefits of meal prep are keeping me consistent. By taking a few hours out on Sunday or Monday:

  • I’ve been drinking more water and my skin thanks me for it.
  • I’ve lost about 11 pounds. This is just with making changes in my eating habits. My goal is get back on a workout plan, but I’m trying to conquer one thing at a time.
  • I don’t find myself scrabbling to put together lunch in the morning causing me to run late (or later) than usual.
  • I’ve actually cut my grocery bill significantly by planning out my meals in advance.

Most people meal prep breakfast, lunch and dinner, but remember there is no right or wrong way to meal prep. For example, I haven’t added breakfast to my prep routine quite yet and sometimes I meal prep for lunch on Sundays and dinner or Mondays depending on my schedule. Figure out what works for you. You may even want to start out by prepping for 3 – 4 days, and allowing one day for you to go out and grab lunch with a friend.

How to Get Started

Decide on your meals for the week before you hit the grocery store so that you know exactly what you need. Personally, I’m a huge comparison shopper, so my meal prep is highly dependent on what’s on sale or what I have stocked up.  I’ll scan the local ads for who has the best deals and get my list together from there. Here are some options for you: I try to go with 1 carb + 1 protein + 1 or 2 veggies. Pinterest is always a great resource if you need help deciding what to make. (Beware of the hardcore: broccoli, sweet potatoes, chicken breast) While the combo is delicious, Eating that for an entire week could dissuade your tastbuds from continuing with meal prep.

  • Carbs: Quinoa, Brown Rice, Sweet Potato, Lentils, Whole Wheat Pasta
  • Protein: Chicken (breasts – skinless, boneless or chicken thighs also ok),  Ground Turkey (93% lean or higher),  Lean Beef (85% lean or higher), Fish (Salmon, Tilapia, Tuna) Shrimp, Eggs Beans
  • Veggies: Broccoli, Green Beans, Cauliflower, Snap Peas, Kale, Spinach

You’ll also need some meal prep containers. I use a set that I found in Sam’s Club, but am going to in vest in some Pyrex or other glass option. However, many people use the ones linked here and here. Once you’ve decided on your meals for the week and have bought all the necessary ingredients, it’s time to cook.

The Prep

A great time saver is roasting/baking one part of your dish while cooking the rest on the stove top. I’m also a bag fan of the crock pot.

Remember, I’m writing about what’s worked for me, so adapt to fit your lifestyle.

I usually start with the meat. Whether I’m baking, grilling, or throwing it in the crock pot, it’s usually a good starting place. I love experimenting with flavors and try to incorporate as much variety as I can so that I don’t get bored of eating the same thing each day. For example, for chicken breasts, I’ll marinate them differently or use two different combinations of spices.  You may even want to alternate your proteins.

If I make brown rice or a carb that needs to be boiled, I usually make that step two. Next are my veggies. After cleaning and cutting, I either throw them on the stove or prepare to roast them in the oven once the meat is out. I’m also a big fan of frozen veggies, I try to keep a few staples on-hand (broccoli, cauliflower, kale).

This week’s meal prep

Lunch Meal Prep - The Palmetto PeachesFor lunch I made orange ginger chicken in the crock pot and paired it with brown  rice, roasted red potatoes and green beans. I used the three large boneless, skinless chicken breasts in my freezer. I added in 1 cup of orange juice, a tablespoon of coconut oil, red pepper flakes, pepper, 1.5 TB of honey into the crock pot on high for 2.5 hours. When there were about 20-25 minutes left, I added a little cornstarch mixed in chicken broth to thicken the sauce.

I cubed the potatoes (2 large) and sprinkled them with extra virgin olive oil, pepper, and a little sea salt. Roast them at 425° for about 30 min. This meal could easily be made for dinner, smaller portions make it appropriate for lunch.

My Favorite Lunch Options
  • Turkey Burgers or Salmon Burgers with Sweet Potato Fries
  • Baked Tilapia, Mashed Cauliflower, & Broccoli
  • Burrito Bowls (Cilantro lime rice, grilled chicken, black beans, cheese and avocado)
  • Turkey Wraps with Avocado, Red Pepper Hummus and Spinach

 

Dinner Meal Prep - The Palmetto Peaches

I was watching a Paper and Glam vlog where Lisamarie made a delicious salad that looked so good, I ran to buy all the ingredients. I’ve altered/ simplified it a bit,  but it’s been in constant rotation ever since watching the video.

For this, you’ll need garlic, jalapeno peppers, rotisserie chicken (I usually get one from Sam’s Club for about $3.99 and you can use it for lunch and dinner), and I prefer the Sweet & Crunchy Fresh Express Blend (Lisamarie used the Trader Joe’s Cruciferous Crunch).

Toss the peppers (4 medium sized) and garlic (1 clove) in to a food processor and make sure everything is finely chopped. If you’re not a big fan of too much heat make sure you don’t include the jalapeno peppers’ seeds.  I add a spoonful or two (a little goes a long way) of this mixture with my salad along with some rotisserie chicken, and top with Kraft Asian Toasted Sesame salad dressing and yum yum yum. I get an easy dinner salad for the week.

Go to dinner meal prep ideas:1) zucchini or butternut squash noodles and meatballs; 2) coconut curry chicken – chicken breast, coconut oil, onions, red bell pepper, yellow and orange peppers, curry powder, garlic powder, ground ginger; 3) baked salmon with lemon pepper, red potatoes and baked asparagus.

Snacks

I like to hard boil a few eggs for the week, to eat as a snack. I sprinkle one with a little pepper or mash it up and add avocado for a protein packed snack. Other great healthy snack options include: yogurt, cheese, veggies + hummus, and I’m obsessed with NatureBox. If you’d like to try Naturebox out I have three free 1- month subscriptions to giveaway. Please note you will have have to pay $2 shipping, but it’s sooo worth the yummy healthy snacks. Just comment below or send me a tweet and I’ll get back to you.

Snack Meal Prep - The Palmetto Peaches

 

Follow me on Instagram to keep up with my meal prep.  I’d also love to hear your meal prep tips and tricks. Feel free to leave them or any questions you have in the comments below! And again, if you’re interested in trying out Naturebox, let me know and I can gift you a free 1 month trial.

Donni Siggy--The Palmetto Peaches

What Happened, Miss Simone?

“Miss Simone, you are idolized, even loved, by millions now. But what happened, Miss Simone?”

High Priestess of Soul, Maya Angelou

What Happened Miss Simone--The Palmetto Peaches

Photo found on Billboard.com

Netflix (and select theaters) premiered an authorized Nina Simone documentary “What Happened, Miss Simone?” in June.  The film opened with a quote from Maya Angelou, so I was already sitting up straight and anxious for it to start. Other than falling in love with a few of Nina Simone’s quotes and old photos, I was unfamiliar with her story. But when I saw the documentary begin with a word from Auntie Maya I thought, “This gon’ be good, y’all.”

Documentaries and biopics, especially the ones based on the lives of prominent, Black individuals from the 60s and 70s, hold a special place in my heart. I wanted to avoid writing a review of “What Happened, Miss Simone?”, because that meant I’d have to re-watch in order to explain the things I didn’t like–and who wants to ruin a good thing? Not writing a review also made it harder to not share every “aha” moment I had. Instead, I chose four quotes and three songs by Nina Simone to bless your mind and soul.

“What Happened, Miss Simone?” Gems

On being asked what it means to be free:

 “It’s just a feeling. It’s like how do you tell somebody how it feels to be in love? How are you going to tell anybody who has not been in love how it feels to be in love? You cannot do it to save your life. You can describe things but you can’t tell them, but you know it when it happens…I’ve had a couple of times on stage when I really felt free, and that’s something else. I’ll tell you what freedom is to me, no fear. I mean, really, no fear. If I could have that half of my life, no fear.”

That quote in itself can be series of blog posts. After playing it back three times, I stopped to think about how it would feel to not be afraid of ANYTHING or ANYONE. Just living your life for you. Nina was right. Even though I had hopeful images in my head, I couldn’t actually feel anything.

 

“Sometimes I sound like gravel, and sometimes I sound like coffee and cream.”

I love this quote because it’s basically my life. Although she’s describing her voice, it’s exactly how I’d answer someone if they asked, “How are things going you?” Some days are rough, and some are smooth sailing.

What Happened Miss Simone--The Palmetto Peaches

Photo found on afropunk.com

 

“I was never non-violent. Never. I thought we should get our rights by any means necessary.”

*sips tea* Sis played no games. I’m more of a peacemaker than Miss Simone, but her 1960’s frustrations feel a little too familiar in 2015. With the recent events including the Charleston Shooting and the burnings of several predominantly Black churches, you better believe I drifted into my feelings. Although her views were more extreme, I appreciate how she used music to support the Civil Rights Movement.

“Mississippi Goddamn” was written after four girls were killed in the 1963 Birmingham church bombing.

“To me we are the most beautiful creatures in the whole world, Black people. So my job is to make them more curious about where they came from, and their own identity and pride in that identity. That’s why my songs, I try to make them as powerful as possible, mostly just to make them curious about themselves.”

As a lover of the arts and a rising, low-key activist, this turned on so many light bulbs. Growing up, I struggled with my Blackness. I wanted lighter skin, a smaller nose and straight hair SO badly… until I started paying attention to the right people. People, of all races, who were not only proud of their history, but proud of themselves. You know the saying “You can’t know where you’re going to if you don’t know where you’re coming from”? YES. YES. When I started to learn my family’s story is when I began to “wake-up”. I grew to love my wide Alexander nose, my darker-than-a-paper-bag skin and my kinky (aka nappy) hair. I think it’s important to use our talents and whatever outlets available, to educate and increase awareness on many things, including self-love.

What are your thoughts on “What Happened, Miss Simone?” Comment below or tweet me @TheAceAlexa! I’d love to hear your perspective on the documentary and on the High Priestess of Soul, Nina Simone.

Ace Siggy--The Palmetto Peaches

4th of July Playlist

Happy Fourth of July, everyone!! I’m sure your day will likely include BBQs, fireworks, (and beer) today, so I’ve pulled together a patriotic playlist that will please lovers of rock, rap, pop or country.

4th of July Playlist - The Palmetto Peaches - palmsinatl.com

4th of July Playlist

  1. Party in the U.S.A. x Miley Cyrus
  2.  Save A Horse (Ride A Cowboy) x Big & Rich
  3. Crazy in Love x Beyonce
  4. I Love It (feat. Charli XCX) x Icona Pop
  5. Empire State of Mind x Jay-Z & Alicia Keys
  6. American Woman x Lenny Kravitz
  7. American Kids x Kenny Chesney
  8. American Idiot x Green Day
  9. Firework x Katy Perry
  10. American Boy x Estelle
  11. Cruise feat. Nelly x Florida Georgia Line
  12. Talk A Walk x Passion Pit
  13. Brown Eyed Girl x Van Morrison
  14. Made in America x JayZ and Kanye West
  15. Living In America x James Brown
  16. Country Girl (Shake It For Me) x Luke Bryan
  17. We Can’t Stop x Miley Cyrus
  18. Wagon Wheel x Darius Rucker
  19. Sweet Caroline x Neil Diamond
  20. Fourth of July x Mariah Carey
  21. Fourth of July x Fall Out Boy

Also for all of those people headed to a cookout where your uncle/dad/ whoever is manning the grill is wearing these:

Check out my summertime flavor cookout playlist:

 

What songs would you include on your own 4th of July/ “Americana” playlist? Leave a comment below or tweet me @donnicakelsey.

Donni Siggy--The Palmetto Peaches

Summer Essentials

Summer is definitely my favorite season. Despite the almost unbearable heat – summer brings pool parties, cookouts, fireworks, and my birthday!! We’re about 10 days into summer and I wanted to bring you some of my summer essentials.

Summer Essentials - The Palmetto Peaches

Summer Essentials

1. Floppy Hat – I’m all about protecting my face from the sun and looking cute while doing it. Go simple or monogram it, but get yourself a floppy hat.

2. Sunscreen – After my first Bonnaroo, I learned that even my melanin rich skin could be burnt. I started to peel and I thought I was dying. So now summer days are not complete without sunscreen. Most days, I’ll mix a little drop of Neutrogena Age Shield Face Lotion Sunscreen Broad Spectrum SPF 110 with my primer. Coola Mineral Face SPF 30 Sunscreen Matte Tint is also a really good choice. My daily foundation, COVERGIRL Queen Collection All Day Flawless, has an SPF of 20, so I don’t feel too bad if I skip this step.  As far as the pool, Neutrogena Wet Skin Sunblock Spray, SPF 85+ is my go-to sunscreen.  Don’t forget to reapply.

3. Blotting Sheets — I don’t know about you, but in the summer no matter how excellent my mattifying primer is I get a little oily. So I always keep some Clean & Clear Oil-Absorbing sheets in my bag. 

4. Dry Shampoo – Not Your Mother’s Clean Freak Refreshing Dry Shampoo is a great hair pick me up during the summer. 

5. Denim Cutoffs –  Five days out of the week, I’m relegated to pencil skirts and cardigans. Because of this I basically live in denim shorts on the weekends during summer. Find yourself one or two pair you love and pair with sandals or sneakers and a tee for relaxed look.

6. Fun Pool Float – Whether you’re at the pool at your apartment complex or floating a river in your city you could probably benefit from a cool float. Look at this awesome doughnut float  and this amazing pizza float.

7. Bathing Suits and Sunglasses – Every summer I tell myself that I don’t need a new bathing suit and inevitably I find myself pursuing the racks for some pieces I can mix and match with. I’m finally jumping on the American trend this summer and found some cute stars and stripes bikinis at Target. Ruffle bandeau tops are my go to and I found some nice ones at H&M. As far as sunglasses, I lose/break at least 3 pair every summer, so it doesn’t make a lot of sense for me to drop $200 on some Ray-bans. I stick to selections at Target or hit up Marshall’s and TJ Maxx for my sunnies. This summer I’m loving mirrored aviators and wayfarers.

8. Treats – Frozen watermelon pops (add coconut rum if you’re 21+) are the perfect summer treat. Simply cut a watermelon into triangle slices, add a wooden popsicle stick and let them sit in the freezer for at least four hours. White Sangria – I don’t think I really need to explain. Sipping white sangria poolside is heaven on earth. This recipe over DamnDelicious.net is so yummy.

Mix these with good music and good weather and you’ve got a perfect summer day. What are your summer essentials? Leave a comment below or tweet me @donnicakelsey.

Donni Siggy--The Palmetto Peaches

Allow us to reintroduce ourselves…

Reintroduce Ourselves -- The Palmetto Peaches

It’s hard to believe we are quickly approaching five months since our launch date. Support for the blog has been steadily increasing since our first post and we’re so happy to see our community growing larger.

Thank you so much for joining us on this journey. We love that you listen to our playlists and enter our contests. We appreciate every comment, like, and tweet. Feel free to drop us a line and introduce yourself. Whether it’s just a quick hi or a potential collaboration – we want to hear from you.

We’ve got some great things planned for the future, but we wanted to take some time out to reintroduce ourselves for the sake of our new subscribers and readers.

#PalmsinATL newbies check out these videos to get to know the Palmetto Peaches a little better:

Stay tuned for new content later this week!

Ace Siggy--The Palmetto PeachesandDonni Siggy--The Palmetto Peaches

Charleston Shooting: Stop Telling Me How To Feel

This is probably my third attempt at writing this blog post. My blog calendar says I was supposed to write about summer essentials,  but how could I pull together a post about my favorite sandals and summer drink recipes when my heart is aching. On Wednesday night, a young white man sat in the historical Emanuel African Methodist Episcopal for an hour before murdering nine African American men and women who were in this house of worship.

I joined the hoodie movement for Trayvon Martin. Ferguson and Baltimore rocked my soul. I couldn’t believe Anthony Hill was killed. I felt for the young girl in McKinney who was mistreated by a cop. All of these stories hit home,but this was different. This wasn’t police brutality. This was a hate crime – an act of terrorism. In. MY. Hometown. I was born in Charleston. I was raised in Charleston. I love the city of Charleston. I would eventually love to raise my children there. To see such a horrific thing happen because of one person’s hate was too much.

Let me be clear. I know not all cops and specifically white cops are bad. I know not all white people are racists. And I’m not being divisive by saying #BlackLivesMatter.

I’m asking people to stop telling me how to feel when people that look like me are being shot down out of hate and fear. I’m asking people to stop comparing Charleston’s reaction to the events in Baltimore and Ferguson – these are completely different situations. I’m asking for people to stop saying “not everything is about race”.

My home state still flies the Confederate Flag on Capitol grounds. After President Obama was elected I was spit on by a young white guy on the campus of my beloved University of South Carolina. He said I was ruining the country. Me, the girl who had a 3.8 GPA, was ruining the country. OK. I’ve been followed in stores — owners looking for me to steal. I’ve been told I’d be prettier if my skin wasn’t so dark. The Dylan’s of this world are mad because I support #BlackGirlsRock and they’re mad because I know I rock.  I watch people who look like me get killed a lot. So again stop telling me how to to feel.

As I mentioned I’ve tried writing this post three times. I couldn’t eloquently express how I was truly feeling. Each post just made me seem angry or just extremely sad (both of which are true). However, I knew that anyone who would read either version wouldn’t take anything away from it. So I decided to round-up some of the really eye-opening articles/videos I’ve come across in the past few days.

I’m not sure how many views this post will get. I’m sure I’ll offend someone, but I don’t care. I just hope this will make at least one person understand the larger issue at hand.

Racism is not a mental illness. Unlike actual mental illnesses, it is taught and instilled. Mental illness was not the state policy of South Carolina, or any state for that matter, for hundreds of years — racism was. Assuming actions grounded in racial biases are irrational not only neutralizes their impact, it also paints the perpetrator as a victim.

The Confederate flag’s defenders often claim it represents “heritage not hate.” I agree—the heritage of White Supremacy was not so much birthed by hate as by the impulse toward plunder. Dylann Roof plundered nine different bodies last night, plundered nine different families of an original member, plundered nine different communities of a singular member. An entire people are poorer for his action. The flag that Roof embraced, which many South Carolinians embrace, does not stand in opposition to this act—it endorses it. That the Confederate flag is the symbol of of white supremacists is evidenced by the very words of those who birthed it:

Our new government is founded upon exactly the opposite idea; its foundations are laid, its corner-stone rests, upon the great truth that the negro is not equal to the white man; that slavery subordination to the superior race is his natural and normal condition. This, our new government, is the first, in the history of the world, based upon this great physical, philosophical, and moral truth…
Take down the flag. Take it down now.

Put it in a museum. Inscribe beneath it the years 1861-2015. Move forward. Abandon this charlatanism. Drive out this cult of death and chains. Save your lovely souls. Move forward. Do it now.

 Charleston Shooting
I’d love to add to this list of articles. Send me a link to any other great coverage you think could add to this post. Leave a comment below or tweet me @donnicakelsey.

Donni Siggy--The Palmetto Peaches