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7 Minutes Read

The Importance Of Meal Planning: 3 Reasons To Meal Plan Weekly

Why is meal planning important? The exact benefits of meal planning are a little different for everyone, but I find most reasons fit into three main categories. Here’s my take on The Importance of Meal Planning: Three Reasons to Meal Plan Weekly!

What is meal planning?

Meal planning is the simple act of planning and writing down any of your meals for the week (or month!) ahead of time.

Plan for yourself or plan for your family. Plan to eat wholesome meals, and plan a night out or two. Plan every snack and meal, or simply plan your lunches so you don’t spend money on restaurant food during the week.

Meal planning is as flexible or as rigid as you want it to be!

It doesn’t really matter what you plan, as long as you thought about it! The goal is not to start from zero for every single meal.

There are a lot of reasons why I think meal planning and meal prepping rock, but I think they all fit into three main categories: saving time, saving money, and having more control over your food choices.

The Importance of Meal Planning: 3 Reasons to Meal Plan

1. Save Time

This reason is the most appealing to me. I love saving time! Some people need to save more time than others. Everyone is different, and everyone’s needs are different.

When you start meal planning, try to identify one meal where you really need a time-saver, and then plan your meals with that in mind.

Save yourself time on those busiest days by having meals already prepared, or by planning super simple quick meals you know the whole family loves.

BONUS: You can easily make sure you already have all the ingredients ahead of time!.

A Way To Start

Pick your busy days, and plan on those meals being the most simple, or prepared ahead of time to help you later. Here are some examples:

Breakfast: I’m not a morning person, at all. Breakfast used to always be the first thing to go if I woke up late or just took too long getting ready. So I learned that I needed to prep a breakfast ahead of time that was as simple as popping it in the microwave or toaster oven.

Lunch: My lunch break always seemed to last a lot longer if I didn’t have to run out and get some food during the first      half. Weird, huh? Lunch prep is best prep if you work outside the home!

Dinner: If you planned ahead, you already know what’s for dinner, and you probably already have the ingredients for it. I’m on a mission to turn the classic “what’s for dinner?” question into “how can we prep for dinner?” and “will there be leftovers?”

A lot of Meal Plan recipes are focused on make-ahead food and prep that can be done ahead to save time later. That’s because if you meal plan, you can always meal prep, which can save you even more time!

Here are some other ways meal planning can save you time:

Reduce grocery store trips. If your weekly menu is planned ahead of time, you can do your best to buy everything for the week in one trip (unless you somehow still forget things like me).

Reduces wandering at the grocery store. I’m a wanderer. Even now when I have a list, sometimes I just want to search for sales or find yummy new items. But too much of that wastes time.

Know what foods can be prepared ahead of time. You know the menu, so you know what needs to be prepped. For example, we put diced onion in almost everything. So instead of dicing a little bit for every other meal, we dice the whole thing at one time. You might not think about it, but that saves the time of washing and drying your knife and cutting board for the next 3 or 4 times you need diced onion. And, if I have time now, I’ll dice the other veggies for later too. Tiny little time savers added up can really make a difference!

Planned leftovers. What can I say? I love leftovers. I’ll stop trying to make “planned-overs” happen if you guys just admit leftovers save time. This one is pretty obvious to me!

2. Save money

When you plan and cook your own meals, you are most likely saving money on each of those meals, compared to purchasing the same type of meal in a restaurant.

I haven’t scientifically tested that theory, but I’m going to go ahead and make that bold assumption based on my years of eating experience (both cooking my own food and eating out).

Tess Rose Lampert at Cheapism.com does a bit of research in her article Is Cooking at Home Really Cheaper Than Eating Out? She compares prices on a classic chicken dinner with veggies and determined that cooking the classic dinner at home could cost up to 60% less than eating it at a restaurant. At a restaurant food cost is priced to also cover all restaurant labor and building and management costs so naturally it will be more expensive.

Lastly, planning your meals can help reduce food waste, which can save you money on your grocery bill in the long run. While it might be impossible to go 100% waste free, some simple planning techniques can help dramatically reduce your food waste.

For example, if one of my casseroles requires some baby spinach, I’ll also try to plan lunches or smoothies for the week that also require baby spinach, helping me to use up more of the ingredient I purchased.

Simply eating leftovers or planning a day to eat leftovers is a good practice to reduce food waste (and therefore save you money!).

3. More control over food

Everyone is different, and everyone’s needs are different. When you plan ahead, you can make smart choices related to your own personal food needs and fitness needs, instead of grabbing something at the last minute.

More insights on how meal planning can give you control over your food:

Eating the right amount for you. Sometimes if you’re feeling      excessively hungry, way too happy to be eating, or just using a different sized spoon, you can get totally varying/random portion sizes on the plate. Planning and pre-portioning your food can ensure your hard work makes it to the amount of servings you initially planned for. Plus, it can be really nice to have everything already portioned out for you. Of course      if that’s not your style, try a buffet style meal prep instead!

Staying accountable to past you. If you already made the food and pre-portioned it into perfect bowls with future you in mind, you’re really kicking past you in the butt if you don’t eat it. Planning and prepping your meals provides a little more incentive to eat the delicious things you’ve already planned out and cooked. If it’s already made, I’m gonna eat      it!

More control over your choices. If you have certain goals with your eating, it can be a lot easier to incorporate them into your life by planning meals ahead of time. Or, it can be as simple as the fact that already choosing a meal to cook or eat keeps you from ordering food and spending more money. Either way, planning out your choices ahead of time means you are more likely to stick with them when the time comes.

Things To Remember About Meal Planning

Don’t let the term meal plan scare you. You can plan literally anything. You can even plan NOT to cook. What’s important is that you thought about it. You know what you have going on.

Make YOUR meal plan as flexible as you want. It’s for you, and it’s okay if you don’t follow it 100%. I’ve seen a little negativity towards meals plans because sometimes it’s hard to stick to it. That’s okay! Meal plans are meant to be a helpful roadmap, not a strict set of rules that causes anxiety.

If you don’t like eating the same thing every day, planning is even more important for you in order to save time, money, and make healthy choices. You can cook a large batch of chicken or other meat and eat it in various ways throughout      the week.

The perfect meal plan for you is in your head – you just need some resources. The whole point is to not start from zero every night.

Now that you know the importance of meal planning, are you looking to get started with meal prep?

How To Get Started

If you have absolutely no idea where to begin, here’s what I suggest.

1. Pick out one meal of the week that you struggle with. Maybe you want to save time or money by planning ahead and cooking this meal at home.

2. Plan what you’re going to have for that one meal of the day for the next 3 days in a row. If you need a place to start, look in your pantry so you can use some ingredients you already have on hand.

3. Write down your planned meals on a notepad, in a calendar, in an app, or print out one of my meal planner templates and put it up on the fridge.

4. Review all planned recipes and make a grocery list. When you go shopping, do your best to stick to the list. This is one way meal planning helps you save money!

5. Follow through by actually cooking the meals you’ve planned. You don’t always have to do exactly what you planned out for yourself, but try it for at least 3 days. Use up your ingredients by making delicious home cooked meals.

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10.16.2025

Understanding SIBO: How It Starts and How to Reverse Its Effects

Small Intestinal Bacterial Overgrowth (SIBO) is a condition where bacteria from the colon overpopulate the small intestine, leading to bloating, gas, malnutrition, and a host of frustrating symptoms.1. What is SIBO—and How Does It Begin?The small intestine typically has very few bacteria, thanks to protective mechanisms like stomach acid, bile, digestive enzymes, and intestinal motility. But when these systems break down, bacteria can thrive where they shouldn’t.Protective barriers include gastric acid, bile, digestive enzymes, the migrating motor complex (MMC), intact ileocecal valve, and immune defenses (e.g., secretory IgA) PMC+15NCBI+15Dr Stavy Nikitopoulou+15.When they fail—due to low stomach acid, enzyme insufficiency, anatomical changes, autoimmune conditions, hypothyroidism, diabetes, scleroderma, IBS, or post-infectious gut damage—SIBO can take hold NCBI.Other common triggers include prior food poisoning, medication use (like PPIs or painkillers), and structural issues like surgeries or fistulas Health.2. Common Symptoms & Diagnostic ChallengesPatients with SIBO often experience:Bloating, abdominal pain, diarrhea or constipation, and nutrient malabsorption IFN Academy+15PubMed+15stevegranthealth.com+15Health.Nutrient deficiencies—particularly in iron, B12, folate, fat-soluble vitamins A, D, and E—due to impaired absorption EatingWell+1.Extraintestinal symptoms like fatigue, brain fog, and skin conditions (e.g., rosacea) EatingWell.Diagnosing SIBO is not straightforward. While the jejunal aspirate culture is the gold standard (detecting >10^5 bacteria/mL), it’s invasive and often impractical PMC+12Wikipedia+12Health+12. Instead, breath tests measuring hydrogen and methane are commonly used, though they come with false positives and variability Verywell Health+2Wikipedia+2.3. Reversing SIBO—A Functional Medicine BlueprintRoot-Cause HealingThe functional medicine approach looks beyond symptoms to heal underlying causes:Evaluate triggers like digestive motility issues, immune dysfunction, enzyme insufficiency, dysbiosis, or structural dysfunctions functional-medicine.associates+7PubMed+7thechi.ca+7stevegranthealth.com+1.Treating the underlying cause—not just the symptoms—is essential for long-term resolution PMCPubMed.Clinical & Therapeutic StrategiesEradicate OvergrowthAntibiotics: Rifaximin is often preferred; neomycin may be used for methane-predominant cases PMC+1.Herbal antimicrobials: Emerging evidence indicates they can be as effective as rifaximin The Institute for Functional Medicine+1.Dietary InterventionsLow-FODMAP diet can reduce fermentation and symptoms—but isn’t meant for long-term use due to potential negative effects on gut microbiome diversity WikipediaVerywell Health.Elemental diet (a pre-digested liquid formula) can starve bacteria while nourishing the body—shown to normalize breath tests in up to ~85% of cases over 14–21 days Wikipedia.Supportive TherapiesProkinetics to restore MMC function and prevent recurrence Wikipedia+1.Targeted supplementation for underlying deficiencies (like B12, iron, or fat-soluble vitamins) Health+1.Probiotics: Can be effective when timed appropriately—e.g., Lactobacillus strains post-antibiotic therapy PMC+3Wikipedia+3Health+3.Functional Medicine Clinical ModelIdentify the root cause (motility, acid/enzyme function, immune, structural).Eradicate the microbial overgrowth using herbal or pharmaceutical interventions.Rebuild and rebalance gut health with nutrition, prokinetics, nutrients, and microbiome support.Monitor and prevent recurrence with periodic re-evaluation and maintenance strategies Wikipedia+10NCBI+10Rupa Health+10PMC+4PubMed+4EatingWell+4.4. 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Rebalancing the Microbiome(Usually added after antimicrobials, otherwise may worsen symptoms)ProbioticsSoil-based strains (Bacillus species) are better tolerated early onLactobacillus & Bifidobacterium blends can be reintroduced laterSome studies show probiotics may improve breath test results and symptoms post-treatment【PubMed: PMID 28708949Prebiotics: Introduce slowly (e.g., partially hydrolyzed guar gum, PHGG) to support long-term microbiome diversity once stable5. Nutrient Repletion (Fixing Deficiencies Caused by SIBO)Because SIBO often leads to malabsorption:B12 (methylcobalamin or injections if deficient)Iron (if ferritin

10.15.2025

Cannabis & Your Brain: What the New Landmark Study Really Shows Published evidence (Feb 2025) has a lot of people talking: a large, carefully analyzed brain-imaging study reports that heavy cannabis use is linked with reduced brain activation during w

Published evidence (Feb 2025) has a lot of people talking: a large, carefully analyzed brain-imaging study reports that heavy cannabis use is linked with reduced brain activation during working-memory tasks—the kind of mental work you rely on to hold instructions in mind, follow a conversation, do mental math, or safely navigate a busy road. JAMA NetworkBelow, I’ll break down what the study did, what it found (and didn’t), what it may mean for women and young adults, and smart, practical takeaways you can use today.Key Takeaways (in plain English)In 1,003 young adults (ages 22–36), people who had used cannabis more than 1,000 times in their life (the study’s “heavy use” group) showed lower activation in key brain regions while doing working-memory tasks—even after excluding those who had recently used. JAMA NetworkMedia and university summaries note that about 63% of heavy lifetime users and about 68% of recent users showed reduced brain activity on the working-memory task. CU Anschutz NewsThe affected regions included the dorsolateral and dorsomedial prefrontal cortex and the anterior insula—areas that help you concentrate, plan, regulate emotions, and make decisions. These regions are dense in CB1 cannabinoid receptors, which THC binds to. JAMA NetworkCausation isn’t proven (the study is cross-sectional), and most other cognitive tasks in the study didn’t meet the strictest statistical threshold. Still, the working-memory result was robust after multiple-comparison corrections. JAMA NetworkRecent use was linked to poorer performance on several tasks (including working memory), and residual cognitive effects from cannabis can persist for 2–4 weeks after stopping—important if you’re about to take an exam, drive long distances, or do high-stakes work. JAMA NetworkWhat Makes This Study “Landmark”?Size & rigor. The research analyzed 1,003 young adults from the Human Connectome Project, using standardized fMRI tasks across seven cognitive domains (working memory, language, reward, motor, emotion, relational reasoning, theory of mind). It measured both lifetime exposure and recent use (via urine toxicology the day of scanning). Analyses adjusted for age, sex, education, income, alcohol, and nicotine. JAMA NetworkClear exposure groups. Participants were classified as heavy (>1,000 lifetime uses), moderate (10–999 uses), and non-users (1,000 uses” is self-reported; still, urine toxicology confirmed recent exposure status. JAMA NetworkAge window: Results in 22–36-year-olds may not generalize to older adults or teens. JAMA NetworkTask specificity: Working memory effects were strongest; other tasks didn’t meet strict thresholds after correction. JAMA NetworkPractical Guidance If You (or Your Teens) Use CannabisThis section is informational and not medical advice.Protect your working memory window. If you must perform cognitively demanding tasks (exams, major presentations, meticulous driving/navigation, high-risk jobs), abstain well in advance—think weeks, not days, especially if you’re a frequent user. JAMA NetworkWatch frequency & potency. The “heavy” pattern (>1,000 lifetime uses) is where the strongest association showed up. Higher-THC products likely increase risk; titrate down or take structured breaks if you choose to use. JAMA NetworkBe extra cautious if you’re under 25. With brains still developing, err on the side of less—and seek healthier sleep/anxiety strategies first (breathwork, morning light exposure, resistance training, omega-3-rich meals, magnesium glycinate as appropriate). National Institute on Drug AbuseFlag red-flags for psychosis risk. Family history of psychosis, early heavy use, and high-potency THC raise risk signals. Seek professional guidance; products with lower THC and/or higher CBD may reduce some risks, but this is not a guarantee. 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Journal of Alzheimer's Disease JAMA Network Open (2024): Year-long medical cannabis use cohort—no significant changes in working memory/reward/inhibitory control activation (dose/formulation/age matter). PMC

10.07.2025

Post-Menopausal Hair Loss: Why Ferritin Matters and How to Build a Complete Action Plan

Why Hair Loss After Menopause Is About More Than Hormones (And What Ferritin Has to Do With It)If you’ve noticed your ponytail shrinking or more strands on your pillow than usual, you’re not alone. Hair loss is one of the most frustrating things women face postmenopause. It feels like it comes out of nowhere—and to make it worse, the root cause isn’t always obvious.One surprising culprit? Ferritin. It’s not a supplement you can just pop from the store—it’s actually the storage form of iron in your body. Think of ferritin like your “iron savings account.” And just like with money, too little—or too much—can cause problems.Let’s walk through what ferritin means for your hair, how to test it, and what else could be going on when post-menopausal shedding just won’t quit.Ferritin: Your Hair’s Iron Bank AccountHere’s the deal: your hair follicles need iron to stay in the growth phase. When reserves dip too low, your body starts cutting back—hair growth is one of the first things to go.General lab range for women: 15–150 ng/mLHair health range: ≥50–70 ng/mL (based on dermatology research)Many specialists aim for 70–100 ng/mL for women after menopauseBelow ~30 ng/mL? Shedding is much more likely, even if your hormones and thyroid look “normal.”How Do You Know if Iron Is the Problem?Simple—you need labs. Guessing here can do more harm than good. Ask your provider for:FerritinSerum ironTIBC (total iron-binding capacity)Transferrin saturationCBC (complete blood count)⚠️ A quick heads-up: ferritin can look “normal” during inflammation because it rises as part of your body’s stress response. If markers like CRP or ESR are high, ferritin might be giving you a false sense of security.And here’s the twist—unlike younger women, post-menopausal women can actually tip into iron overload if they supplement blindly. That can increase oxidative stress, cardiovascular risk, and liver strain.If Ferritin Is Low: How to Fix It SafelyIf labs confirm low ferritin, here’s a smart roadmap:Step 1: Nutrition firstGrass-fed red meat, chicken liver, oysters, sardines, pumpkin seeds, spinachPair plant-based sources with vitamin C foods (citrus, bell peppers) to boost absorptionStep 2: Supplements if neededOptions: ferrous bisglycinate (gentler) or ferrous sulfate (stronger, but may cause constipation)Usual dose: 25–65 mg elemental iron daily with ~250 mg vitamin CAvoid taking with calcium, coffee, or teaRecheck labs in 8–12 weeks⚠️ Remember: iron overload is irreversible. Always test before supplementing.Other Reasons Hair Thins After MenopauseFerritin is a big piece, but rarely the only piece. Hair loss after menopause is multi-factorial.HormonesEstrogen and progesterone drop, shifting the androgen ratio, so DHT (a powerful androgen) shrinks follicles.Strategies: resistance training, phytoestrogen foods (flax, soy, sesame, miso, tempeh), or ask your provider about hormone therapy.ThyroidEven “borderline” thyroid function can worsen shedding.Ask for: TSH, Free T3, Free T4, Reverse T3, thyroid antibodies.ProteinHair = keratin, which is protein.Goal: 0.7–1.0 g protein per kg of body weight daily.MicronutrientsZinc (8–15 mg/day), vitamin D (>50 ng/mL), methylated B12 & folate, biotin (if deficient).Gut & InflammationPoor absorption, low stomach acid, celiac, IBS, or chronic inflammation can block nutrient delivery.Focus on gut-healing foods: fermented veggies, garlic, onions, asparagus, diverse fiber.Lifestyle Habits That Support HairResistance training: balances hormones and improves circulation.Stress management: cortisol spikes = more shedding. Daily walks, yoga, or meditation help.Scalp care: gentle massage, avoid harsh dyes and tight hairstyles, and consider topical minoxidil if loss is significant.Supplements That Work in SynergyThese can round out your plan:Iron (if deficient)Vitamin D (50–80 ng/mL)Zinc (8–15 mg/day)Omega-3s (EPA/DHA)Collagen peptidesB-complex (especially B12 & folate)Saw Palmetto (160–320 mg/day) to blunt DHT activityAdaptogens (ashwagandha, rhodiola, holy basil) for stressRealistic ExpectationsRecheck labs every 3–6 months.Track shedding and growth with photos—it takes time.Expect visible changes in 3–6 months, not weeks.Key TakeawaysTest first—never supplement iron blindly.Aim for ferritin ≥70 ng/mL for optimal regrowth.Support hormones, thyroid, protein, and gut health too.Lifestyle habits matter just as much as labs.Be patient—progress comes in months, not days.Hair-Friendly Meal IdeasBreakfastSpinach smoothie bowl with Greek yogurt, berries, and collagenSavory egg muffins with spinach and red peppersOvernight oats with pumpkin seeds, almonds, and protein powderLunch & SnacksSpinach + strawberry + grilled chicken saladTurkey sausage with fresh veggiesEdamame + pumpkin seedsDinnerSalmon with lentils and roasted veggiesBeef & broccoli stir-fryHeart-healthy chili with beans and greensWhy these work: they pair iron with vitamin C for better absorption, pack in protein for hair structure, and keep inflammation down with healthy fats.Final WordHair loss after menopause can feel scary and out of your control, but it’s not a dead end. By testing ferritin, dialing in your nutrition, and layering in hormone and lifestyle support, you can absolutely see healthier, stronger hair over time.

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