What private coaching services are offered?

The coaching is broken up into three category options: combo coaching, fitness only, and nutrition only. The combo coaching yields the best results since it incorporates both the fitness and the nutrition aspects of a program. But, everyone’s goals are different, so that is why I also offer fitness on its own and nutrition on its own. When you are selecting a program to sign up for, picking your category is the first step.

The second step is to choose your commitment duration. All services are offered in either a three-, six-, or twelve-month package. The day that you sign up for your package you are charged for the first month of service. Then, the credit card that you sign up with will be automatically charged the monthly rate every 30 days. Choosing your monthly commitment is the second step of selecting your package.

If you are not sure about which time commitment to choose, you can always reach out and email me to share what your goals are and ask for my input on duration. A great way to test out the private coaching is to take advantage of our new client special. This is one month of the combo coaching, at an introductory rate of only $99. It allows you to see if you like me, my approach, my app, and the program in general. It will also give you a better idea of how much time you may need in the long run.

Upon signing up for any of these packages, you will go through an onboarding process. The first step to building your customized program is filling out a detailed assessment form. This form will help me understand your unique situation, goals, challenges, and conditions to work with. The more detail you include in this the better I can build your customized program.

How does it work?

All of the coaching is online, using the internet. You can access the coaching platform either using an app on your cell phone or through the browser on your laptop. Some features can only be done from the laptop such as saving PDFs, printing PDFs, and dragging and dropping scheduled items on your schedule. Reading coaching articles and typing answers to onboarding assessments is much easier on a laptop, but doable on a phone if needed. Other tasks are easier to do using the app, such as uploading photos of your food or check-ins.

All of the scheduled tasks will show up on your app, and you will want to be in the habit of checking what’s on your schedule each week and each day. You can reschedule any item as needed and complete the tasks on your own time. The only event that is scheduled for a hard time that cannot be rescheduled is the coaching call if it is included in your package. The coaching calls are currently only offered for combo-coaching clients. All private clients get unlimited support through in-app texting and emails. I encourage you to use me and abuse me with the texting! The more engaged you are with asking, updating, and sharing, the better results you are likely to have.

A strong internet connection is required to use the app. If you may ever be without service for some time, I recommend taking screenshots of your workouts so that you can still complete them in the event service goes down. Once you have service again, you can complete and check off any tasks that you did prior.

What are the workouts like?

The fitness program prioritizes strength training. I am a muscle-centric coach and use strength training to help prevent the disabilities of aging, as well as promote overall health from the inside out. The programs are designed based on your individual fitness level, schedule, workout location, limitations, and equipment. The preferred equipment to have is either a wide variety of dumbbell increments or a full kit of loop-style resistance bands.

The number of days and the length of each day depends on your goals, current fitness level, and availability in your schedule. People who have never strength trained before may start with one or two days a week, with short routines. Advanced clients may train 4-5 days a week with longer routines. The programs will progress and evolve with time.

Each program runs for 8 weeks. Running a program for the full 8 weeks allows you to master the routines, and incorporate progressive overload throughout the program, which is critical for results.

If you have any injuries or restrictions, I work around these too so that you are in alignment with your doctor’s orders. I am not qualified to diagnose, treat, or provide therapy for injuries but I do work with your doctor’s orders to keep you moving in as many ways as safely possible.

While you are doing the strength training routines, you will have access to demonstration videos so you can see exactly how to perform each exercise. Clients love this feature as it saves time and frustration when you’re not familiar with moves. Some clients like to let the video run as they “work out with me” in the video. In the app, you will track your weight and reps so that you can progress with time. There is even a feature to record your technique and send it to me to review your form.

In addition to strength training, there will also be cardio goals and strength goals. They may be included right away for some, or added in later for others while we work our way up. Programs may also include light balance exercises, dynamic warmups, and generic cooldown stretches.

What is the nutrition plan like?

The nutrition program is a progressive curriculum that is based on habit tracking and development. The full curriculum runs for twelve months, and the habits change every two weeks. When a habit is introduced you will receive several coaching articles, guides, and infographics so that you can learn and understand why the habit is being practiced. Then you will have a daily habit tracker to check off if you are being mindful of this habit. While you will only track the current active habit, you will continue to practice all previously learned habits, layering good habits on top of one another.

The habits are scheduled out in a very specific and strategic way. The first few habits focus on how you eat. At week six we shift focus to what you eat. These beginning pillar habits of how you eat are necessary to master before we get to the what. You could be eating the “best” foods on the planet, but if you’re not in tune with your hunger and fullness cues, you will not reach your goals. When we do get to the what, we focus on adding in nutrient-dense foods. You’ll learn about protein, veggies, carbs, fats, balanced meals, etc. I believe in the benefits of animal protein and the amino acids it provides for healthy muscles, and I do encourage focusing on eating optimal protein. However, I also fully support and work with vegan/vegetarian/whole food plant-based eaters to help them advance their preferred way of eating.

This program is all about progress, not perfection. It focuses on abundance rather than deprivation and breaks the all-or-nothing mindset. It is not a crash diet, there is no meal plan, and there are no lists of food off limits. This is a program that will help you improve your relationship with food and learn a sustainable way of eating. Hello, freedom from diet culture!!!

Do I need to track calories?

There is a food journaling option that includes a photo and a description of each meal. This adds a huge layer of accountability to yourself. The food journaling may take place for only a short period, or it could be long-term. Every person responds differently to it and you can choose to log food descriptions for as long as it serves you. This is not calorie counting. It is simply photos + descriptions.

While I am fully trained, knowledgeable, and experienced with tracking macros, I choose not to default to this method with my clients. It can be a highly effective tool and there is a right time and right place for it, but most people can’t stick to it long-term. It can be time-consuming, alienating, tedious, and cause negative food thoughts. It can also fuel the restrict and binge cycle and the “on” vs “off” mindset that I am desperately trying to break you free from.

Many traditional trainers and coaches stick strictly to meal plans and macro tracking. Because, scientifically, it works. And if it’s not working?? Well, they just lower the calories you can eat. Unfortunately, this isn’t how humans work. We’re busy and we have a family and social life. We need flexibility and a plan that will work forever, not only while we’re tracking every gram that we put in our mouths. So much of life is based on eating and drinking together. We need a long-term approach that works. My approach is just that, and my clients love it.

Who is private coaching for?

The fitness program is for people who want to get strong and fit. People who want to prevent the disabilities of aging and grow old gracefully. People who want to stay out of nursing homes and take care of themselves. Be able to play with their great-grandkids.

If you want a customized workout that considers all of your parameters to work with, this is for you. All fitness levels are encouraged to join. This program is extremely helpful for beginners who have never done any sort of resistance training, or maybe it’s been a decade (or two, but who’s counting!). Be warned…most clients sign up wanting to get “toned” or “lose weight”, then along their journey they just want to continue to get stronger. My motto is “stronger, not smaller”.

The nutrition program is for those who want to learn about food and understand how food affects their body. It is for people who are sick and tired of dieting. Yo-yo diets, crash diets, fad diets, diet culture, it’s all out the door. If you’ve tried all of these things and continue to be frustrated with your weight, this is for you. It’s time to try something different. Together we will focus on eating more protein, more fibrous vegetables, the right amount of the right carbs, and the right amount of healthy fats.

The combo coaching is for those of you who want all of this! You want to be fit, have more energy, sleep better, feel better, eat better, have a good relationship with food, and trust yourself around food. If you want all of the knowledge mapped out and full accountability, this one’s for you.

Who is it NOT for?

If you need a standing appointment with an in-person trainer to show up and put in the work, this program isn’t for you. While the online format provides excellent accountability at an unbelievable price, you still need to show up and put in the effort, consistently. If you are looking for a cardio-based routine, or a program that changes every single week, this is not for you.

This is not a “quick fix” diet to lose 10 pounds before your vacation next month. You won’t be provided with a meal plan that will make you skinny fast. I get people strong and feeling good from the inside out, without focusing on “getting skinny”. Don’t get me wrong, we will be changing your body composition. You will put on muscle and burn fat, getting that “toned” look that you want. But it comes with the right approach, and in a safer mindset, with time. This is a way of eating and exercising that you will enjoy and will do for the rest of your life, and it’s worth giving up the crash diets for, I promise.

What are Chris’s credentials?

I am a legit Certified Personal Trainer through the National Academy of Sports Medicine (NASM). I have also completed several ongoing fitness specializations including fitness for seniors, and balance training. For nutrition, I have completed not only level one but also level two master certification of Precision Nutrition Certification. This high-level certification is an approved education program by the National Board for Health and Wellness Coaching (NBHWC)—the most prestigious organization for vetting and recognizing professional health coaches.

There are a lot of online coaches out there who don’t have any education or certifications. Watch out for Multi-level Marketing participants who are more interested in pushing products than your actual health.

What are the costs of private coaching?

The cost per month varies depending on if you do combo, fitness only, or nutrition only. From there, there is also a price discount depending on the number of months you commit to. The 12-month programs are the lowest price point per month, then the six months, then the three months. You can review all of the different options on my packages page.

Once you are a private client you are locked into your current rate for as long as your subscription stays active. If my rates ever do increase with time, you are locked into the rate. Another perk, is private clients get free enrollment to participate in my group challenges that happen a few times per year. The group challenges are optional, but many private clients enjoy the energy of the group challenges now and then. It is especially nice for fitness-only clients to get a refresher on the nutrition curriculum.

How do I sign up?

If you’re ready to commit to your health now, you can sign up for private coaching immediately. The day that you sign up is the day your package starts. It can be any day of the month, at any time.

Upon signing up, you will get a couple of emails from me with information on how to download the app and log in. Once you are in the app there are two legal forms to fill out. There is also a personal assessment to fill out. The assessment is a longer questionnaire and helps me learn a lot about who you are, what your life is like, and what you want to get out of this. It’s important to fill out these forms right away so that we can maximize our time together.

If you have any specific questions that aren’t answered in this article, please send me an email at chris@ireneironfitness.com. My heart beats for helping others, and I have found my purpose to help you live longer, move better, feel better, and love yourself.

-Coach Chris

The post What is Private Coaching? appeared first on Healthy RV Living.

As always, one winner will be selected from this group challenge and will receive one free private 3-month combo coaching package to immediately follow the challenge ($600 value). The winner will be selected based on program adherence, group engagement, physical transformation, and overall attitude. 

This blog will go into detail regarding everything you need to know about the 10-week group challenge. Read on to determine if it is a good commitment for you.

What is the 10-Week Group Challenge?

This 10-week Challenge is a fantastic opportunity to commit to your health by practicing powerful habits. The program includes two strength training programs (using either loop bands or dumbbells), cardio goals, step goals, food journal and/or meal adherence chart, weekly healthy habit goals, coaching articles and infographics, weekly weigh-ins, and before/middle/after photos.

The information that is coached is specially curated directly from our private coaching curriculum and materials. However, this group program delivers the information at a quicker rate, with a more relaxed approach, and at a more affordable cost.

The group aspect comes into play with our private Facebook group. While the Facebook group is optional, we highly recommend joining in there. You will get to know many other challenge members and share personal obstacles, victories, experiences, and encouragement. The positivity and camaraderie are overwhelming. While we all walk different paths in life, we share many of the same desires, goals, and obstacles. You may even walk away from this challenge with some new friends.

How is the Irene Iron Fitness Group Challenge Different from Other “Challenges”?

This challenge is not a competition to see who can drop the most weight in the shortest amount of time. It does not come with a rigid meal plan or lists of “good/bad” or “yes/no” foods. And you most certainly will never be asked to purchase any packaged food with promises to transform your health. Coach Chris is not a drill sergeant, she is a compassionate, real person trying to help others live their best life.

As we go through our 10 weeks together, we will practice “Progress, not Perfection”. You will hear it again and again. Our goal is to create consistency with our schedule, get stronger, feel better, eat real food, and create balance in life. We’re all busy and pulled in a million directions. There will be good days and there will be bad days. Make each day the best you can with what you have to work with. Celebrate your achievements and your wins, rather than picking on the negatives.

How Does the 10-Week Group Challenge Work?

The challenge is 100% online using our coaching app (compatible with both iOS and Android). Upon signing up, you will get a confirmation email confirming that your spot is reserved. One to two weeks before the challenge starts, you will get an onboarding email from us with credentials to log into your app. There are a few quick forms to fill out before August 29th, to ensure you are ready to start on September 2nd. There will be reading assignments kicking out on 8/31 as well.

You have the option to use the app on your mobile device/tablet, or the web browser on your computer/laptop. Both versions work great, but some people have a personal preference for one or the other. So play around with both, and find what you like best! 

Either way, you do need a STRONG internet connection or cell signal to use the app/website. The app will not work well in low-service areas. It’s okay if you will be in and out of service though. You can easily take screenshots of workouts, or even print them off from the browser version so that you are prepared in no service areas (hello national parks!). Throughout the challenge, you can always go back and enter/edit information for past dates so that you can catch up after being away from service for any reason. One great feature of the app is the ability to watch videos of the exercises. This is especially helpful if you are new to weight training and unfamiliar with movements. You can watch the videos right from your app, to see a visual demonstration. Click on the video below for a brief introduction to the coaching app.

Who is it for?

This challenge is for anybody who is looking to incorporate a healthier lifestyle with some guidance. It is appropriate for men and women of any adult age. Historically, participants’ ages range from 25-80, with most falling in the 45-65 age zone. All are welcome here, all fitness levels, body sizes, genders, colors, cultures, and types of people. 

While we do specialize in the nomadic lifestyle, most of the practices directly overlap with people living in traditional households/apartments. The online format allows tremendous flexibility to move workouts around as needed, based on your individual schedule.

What do you need to participate?

You will need your mobile device or laptop with a strong internet connection to use the coaching app. Besides that, you just need the basics: 

• ONE FORM of strength training equipment: Dumbbells OR loop Bands
• Step tracker: Most smartphones have a free step tracker. No need for a fancy watch or gadget.
• Basic walking/cardio gear: Shoes, appropriate clothing, the occasional umbrella or snow boots for walking in undesirable weather 😉
• Cooking at home is encouraged, but no special equipment is required
• Weekly check-in materials: Scale, flexible measuring tape, phone camera to upload photos (these optional, but mandatory only if you are competing to win the grand prize)

What are the workouts like?

Strength Training

Our primary workout program is strength training.  Strength training offers incredible health benefits and is highly underutilized by the general population. The strength training routines will be using the equipment that you select of the two options: dumbbells or loop bands. Strength training will be scheduled three days per week, and will take about 35-45 minutes per session.

All strength training movements will be low impact. The movements will be using a small foot space to help promote exercising inside an RV or a small indoor space. There will be no jumping or other high-intensity movements. You will not need anchor points for the loop bands, or a bench for the dumbbells. The videos below show an example exercise of the two equipment options.

Loop bands exercise example

Dumbbell exercise example

Cardio

Cardio will be scheduled two times per week, and have a target time of 20 minutes. If you already go above and beyond 2 days at 20 minutes, definitely continue to maintain what you already do. If not, 20 minutes is a great place to start. Cardio can be whatever form you prefer: biking, jogging, hiking, rowing, dancing, BootCamp class, spinning, and even walking. The goal here is to get out, move your body, pump that heart, and torch some calories.

Daily Steps

The final part of our fitness program is daily step tracking. You will track steps daily. There are step goals to target for the first half and the second half of the program. The amount of time dedicated to getting your steps will vary greatly based on your occupation and lifestyle. 

What is the diet like?

We promote whole foods like protein, vegetables, fruits, smart carbs, and healthy fats. While we personally believe in the benefits of animal protein, we always support and welcome our strictly WFPB (Whole Food Plant Based) friends. We have many private clients, previous challenge members, and even challenge winners who are WFPB. We respect everyone’s decision to eat how they want to eat.

This nutrition curriculum should weave into any special diet that you may be following. Of course, if you have health conditions with doctor’s orders on how to eat, listen to your doctor. But, generally speaking, you can incorporate our weekly habits even if you have any intolerances, allergies, or special diets.

Rather than providing a rigid meal plan or ridiculous food rules, we strive to educate you on nutrition and help you learn sustainable nutrition skills. Every new food habit will come with coaching articles, guides, and infographics. We are proud to say the entire program will deliver over 18 articles, 7 guides, and 17 infographics!

Example of the Weekly Curriculum (Subject to change):

#1: Onboarding, mastering workouts, learning the app, drinking water
#2: Establishing meal times and meal planning
#3: Eating slowly and mindfully
#4: Quality protein
#5: Mindset
#6: Colorful plants
#7: Smart carbs
#8: Healthy fats
#9: Putting it all together
#10: Celebrating non-scale victories

How is the group challenge different from private coaching?

Over the years we have coached hundreds of clients across the country. Chris is a legit fitness & nutrition coach with several certifications: 

• NASM Certified Personal Trainer
• NASM Certified Senior Fitness Specialist
• Precision Nutrition Level 1 Coach
• Precision Nutrition Level 2 Master Coach

Chris uses the same principles and methods in this group challenge that she uses with her private one-on-one clients. 

Here are the biggest differences between private coaching versus group coaching programs:

• Group coaching does not include customized workouts, substitutions, exercise form feedback
• Group coaching does not include customized nutrition help, feedback, guidance, or individual macros
• Group coaching does not include text messaging or voice calls
• Group coaching does not include individual messages or accountability

How much does it cost?

There is a one-time fee to enroll in this 10-Week Challenge of $89. Upon signing up you are reserving your space in the challenge. No refunds, credits, price adjustments, or deferments will be issued for any reason.

When should you sign up?

Sign up today to reserve your space in the challenge and before 8/26/24 to take advantage of the early coaching app and Facebook group access. Enrollment will close on 9/2/24.

Can partners join in together?

You sure can join in with a partner! Add qty 2 to your cart, then, in the notes section, add in both participants’ first name, last name, and unique email for each person to use for the coaching app. This is a great gift to surprise your accountability buddy with!

Can current private clients join in?

Current private clients are encouraged to join in for free. As long as your private coaching subscription is active during the challenge dates you can join at no cost. Just let me know if you want in! 

Private combo clients will keep their current custom strength program and will have the option of whether they want to run the challenge habits with the group or continue to run their own habits where they are at.

Fitness-only clients will keep their current custom strength program and can join in on the nutrition habits. This is a great option to refresh on those nutrition topics that aren’t included in your private coaching package.

Nutrition-only clients have the option to stay on their current nutrition habits or change to run the habits with the group. You also have the option of getting the strength program assigned with your choice of equipment.

All private clients have the option of joining the Facebook group only if they want to keep your own private coaching exactly as is and simply join in on the group camaraderie.

How to win the group challenge grand prize?

One winner is selected from each group challenge based on program adherence, Facebook group engagement, physical transformation, and overall attitude. To be reviewed for the grand prize, you must complete your first check-in on or before the start date, complete your final check-in on the weekend of the end date, and complete your exit form telling me you are competing. Check-ins must include photos, however, the photos are completely confidential unless you give consent to share. Even if you win the photos will remain confidential unless you give consent to release them.

The winner will receive one free private 3-month combo coaching package to immediately follow the challenge ($600 value). The prize is not transferable or deferrable.

Do you have to submit body photos?

We know that body photos cause high anxiety, and can even be downright traumatic for some of us. Photos are not required to participate. They are encouraged though, and we think you will be glad to have them. But, you can refuse to take photos and still participate in the program.

Rest assured, photos, are 100% confidential, and will never be shared without your consent. 

Testimonials from previous 8-week Group Challenges:

I have to say Chris and Aaron are true inspirations in many ways, but engaging with Chris (Irene Iron Fitness) for specialized training has been great! The knowledge on food and resistance band training she shared with me and the group in an 8 week challenge has been the best I’ve ever received. She’s realistic in expectations and goals and helps you work through any issues. At 62, I never expected to enjoy working out as much as I have with her program. So worth it! Thanks so much!Tina Brasington

(Airstream Adventures of Morii Coddiwomple)

Theoretically, I placed fitness & health as the highest priority and yet in practice, it fell to the bottom of my list. Year after year as I put fitness off until ‘tomorrow’ or ‘next week’ I began missing out on experiences I dreamt of, knowing I wasn’t fit enough for activities I wanted to chase. I had to take it out of my own hands; make a real commitment. I desperately wanted to avoid spending my senior years pushing a walker around. Thanks to Chris’ expert guidance and attention to personal detail she set me on a trajectory to success, fully customized for my needs. She kept me accountable with kindness. I am whole new person, my clothes fit, I feel 20 years younger, able to take on challenging outdoor activities with confidence. New Lease on life!!

Thanks so much!

Lisa

When I joined the 8 week challenge, I had no expectations but I was hopeful to get into a habit of exercise. After starting the workouts, I got a picture of my health by how I felt afterwards. Progress was slow. I also started learning about how to eat a balanced diet and started feeling better after every lesson. Workouts started to become easier and I was able to increase my weight in resistance training. My muscle tone started to have definition. I’m still on my way to a healthy body but I now have a good primer on how to eat and how to exercise that I can take with me. I’m now at a healthy state and plan to be steady on my path. If I do this challenge again, I will certainly have new goals. I’m definitely leaving this challenge as a changed person. Thank you Chris for the environment that you’ve created for me to develope healthy habits.

Anonymous

Wanted to give a shout out to Chris with Ireneirontravels. My wife and I started her 8 week challenge and went with the resistance band workout program. We had great success. I lost 13 pounds and my wife lost 10 pounds and many inches between us with the challenge. It was the best time/ money we have spent on our fitness health since going full time RV. Chris has a great program put together. We really enjoyed the challenge.

RMC

Until this challenge, I thought I was doing all the right things. Healthy eating but only was able to gain weight. I learned so much during this challenge about food, weight training, making choices while traveling, and so much more. It’s the first time ever that I’ve seen results, felt completely fulfilled, and excited to keep going. I loved that even though this was a group challenge Christine was with us ever step of the way by helping us learn, give guidance, and answer and comment on our multitude of questions. Thank you so much Christine!!!!

Anonymous

I signed up for Chris’ 8 week challenge, and cannot overstate the positive impact it has had on my fitness level, my energy level, my mood and overall sense of well-being. I have always enjoyed being active outdoors, hiking and biking. Two years ago, we added RVing to our travel experiences

I have historically been a yo yo dieter, and struggled with pre diabetes. I had signed up for the challenge at a point where I, yet again, knew something had to change if I wanted to have a long healthy and active life. I am 57 and want to be fun and fit as I age.

Chris is supportive, kind and encouraging, and emphasizes progess over perfection, which was incredibly motivating for me. I was able to stick with it, learn important skills, lose weight and gain confidence. It’s a step wise, well thought out program that builds on itself week by week.

The workouts are portable whether I’m at home, in at a vacation destination, or on the road in the RV. I can maintain and build on my progress wherever I am. And messaging Chris with questions is easy, and accessible. She is an amazing source of support!

I have gained so much from the experience of working with Chris that I signed up for 6 months of one on one training with her and I’m excited to see where it will take me!

Anonymous

Group Challenge Disclaimer

You are volunteering to participate in physical exercise without any supervision, which may include but may not be limited to weight and/or resistance training. I do here and forever release and discharge and hereby hold harmless Irene Iron Fitness, LLC (DBA Healthy RV Living), Christine Willers, all employees, contractors, and affiliates, and their employees from any and all claims, demands, damages, rights of action or causes of action, present or future, arising from participation in the Forever Strong Exercise Library or any exercise/ movement evaluation/program including any injuries.

WAIVER AND RELEASE OF LIABILITY INCLUDE, WITHOUT LIMITATION, ANY AND ALL INJURIES WHICH MAY OCCUR. THIS INCLUDES BUT IS NOT LIMITED TO (1) EQUIPMENT THAT MAY MALFUNCTION OR BREAK; (2) ANY SLIP, FALL DROPPING OF EQUIPMENT (3) ANY INJURY THAT MAY OCCUR AS A RESULT OF EXERCISING INDOORS/OUTDOORS, INCLUDING CAR ACCIDENT AND INJURIES RELATED TO GLASS OR OTHER DEBRIS ON EXERCISE SURFACES. I, FOR MYSELF, AND ON BEHALF OF MY HEIRS, PERSONAL REPRESENTATIVES, and NEXT OF KIN, HERBY RELEASE, HOLD HARMLESS AND PROMISE NOT TO SUE IRENE IRON FITNESS, LLC, ITS OFFICERS, EMPLOYEES, VOLUNTEERS, STAFF, SPONSORS, AND/OR AGENTS, OR THE INSTRUCTOR OF THE EXERCISE/MOVEMENT EVALUATION/PROGRAM/CLASS (“RELEASEES”) WITH RESPECT TO ANY AND ALL INJURY AND/OR LOSS ARISING YOU’RE YOUR PARTICIPATION, WHETHER CAUSED BY THE NEGLIGENCE OF THE RELEASEES OR OTHERWISE.

With this or any exercise program, you should ALWAYS get clearance from your doctor or healthcare provider prior to engaging in physical activity.

The post 10-Week Group Challenge: September 2024 appeared first on Healthy RV Living.

Seven supplements I take, for optimal health

The supplements that I recommend are not fat-loss supplements. There are hundreds of those on the market to beware of. When it comes to your health, balanced nutrition and an active lifestyle come first and are absolutely critical. Supplements can only complement that, and can never replace that. So keep that in mind, and reach out to your healthcare professional or registered dietician to discuss where you may need to supplement.

Multivitamin and mineral

Getting a complete array of minerals and vitamins is important to improving your metabolic functioning. Multivitamins contain about thirteen vitamins and about 15 minerals that are essential to your health. The specific levels can vary quite a bit by brand because they are not regulated by the Food and Drug Administration (FDA). I take this every morning after breakfast.

Vitamin D

Our bodies synthesize vitamin D from sunlight. Most of us work indoors all day, and therefore a majority of the population has insufficient levels of this vitamin. Vitamin D is essential for overall health, and immune function, and may support muscle function and weight loss. 2,000 to 5,000 IU a day with vitamin K2 is recommended. You may get enough vitamins and minerals from a quality multivitamin, but additional supplementation may be beneficial. I take this every morning after breakfast.

Omega-3 fatty acids

Omega-3 fatty acids are critical for supporting heart health, brain function, and mood, preventing diabetes, regulating metabolism, and preventing inflammation. You can find omega-3s in healthy sources like fish and nuts. Most of us get plenty of Omega 6 & 9 but lack Omega 3. Fish oils are an excellent source of essential fatty acids EPA and DHA. Try to target 1-3 grams of DHA/EPA per day. I take this every morning after breakfast.

Magnesium Glycinate

Magnesium aids in muscle function and may support insulin sensitivity. There are so many different forms of magnesium out there, it’s important to pay attention to the different varieties. Some forms such as oxide and citrate may cause intestinal discomfort. I prefer magnesium glycinate because it has good bioavailability, promotes muscle relaxation, and healthy sleep, is easily absorbed, has no laxative effects, and is very safe. 200 to 600 mg a day is a good number to target. I take this every night before bed.

Protein Powder

Protein powder is an excellent tool to help you reach your target protein for the day. I always prefer to eat real animal protein at every meal. However, sometimes a shake is a perfect alternative for when you are in a hurry, aren’t prepped ahead, or just want something different. Whey Isolate powders have the best bioavailable amino acids, so try to pick out a high-quality whey isolate. You will want 10-14 g of EAAs and 1-4 g of leucine to trigger muscle protein synthesis. So whether you go plant-based or whey-based, try to find a brand that lists the amino acid profile. Try to target 30-50 grams of protein per meal, and/or roughly one gram of protein per pound of ideal body weight in pounds. I take this only as needed.

Creatine Monohydrate

You can naturally get a good amount of creatine in your diet by eating a lot of meat and fish. Even though I eat a lot of meat, I still choose to supplement with creatine to enhance lean muscle mass, strength, and power. Choose a clean brand of creatine monohydrate that has nothing else listed in the ingredients, and take 5 grams per day. I take this every morning after breakfast, mixed with water.

Electrolyte tabs

Sodium or salt has been linked to hypertension, but only in a subset of genetically salt-sensitive people. Sodium is important for overall health, but our sodium levels need to be in proportion to our levels of other important minerals, mainly potassium. When the sodium-to-potassium ratio gets out of whack, it can lead to high blood pressure. The trick isn’t to eliminate salt, but rather, avoid the refined salts in processed foods as well as iodized salt. Electrolyte tabs replace sodium losses through sweat, balance diets lacking in sodium (whole food diets), and boost diets lacking in potassium. I take this every morning when I wake up on an empty stomach with 24 ounces of water.

There are plenty of other supplements that may be beneficial to you. This is just a short list of the few that I personally believe in, and take myself. It’s always best to consult with your doctor for your unique needs.

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Benefits of Food Prepping

If you want to improve your nutrition, the number one thing you can do is cook your own food at home. Cooking your own food puts you in control of the ingredients, from a quality and portion perspective. You will connect with your food more, save money, and improve your health all at once. Sounds pretty good to us!

Most of us don’t have the luxury of time to spend each meal starting from scratch 3-4 times a day in the kitchen. If you do, that’s awesome and I’m actually a bit jealous. If you struggle to find time to cook, then prepping is for you. While it does take some time on the front end, it is an investment in your schedule that will save hours on future meal times. You will feel your ROI very quickly as you utilize your efforts throughout the week.

Create a Food Prep Schedule

Some people like to have one day per week where they prep food for the entire week ahead. Others like to have multiple food prep sessions throughout the week. The frequency that you choose may depend on a lot of variables. Such as, how often are you grocery shopping each week? How much time do you have to cook every day? How picky are you with leftovers? Do you get bored easily of eating the same thing? How large is your refrigerator?

You should definitely plan to carve out 2-3 hours at least one day per week to commit to food prepping. Many people like Sundays, because it is the start of a fresh week ahead. Use your selected day to get organized and set the tone for the week.

Master your Meal Planning

Before you start tackling food prepping, you should have a good idea of what your daily meals will look like. I highly encourage having a set schedule of your meals each day. The number of meals you eat will depend on your personal preferences, activity level, and goals. Generally speaking, I recommend eating meals about 4 hours apart. For me, that ends up being four meals per day, which I call Meal 1, Meal 2, Meal 3, and Meal 4.

Ideally, you will have quality protein, fibrous vegetables, smart carbs, and healthy fats at every meal. Once you have your number of meals scheduled, you can break down the quantities needed for each meal. It may take some time to dial in on your quantities and portions if you are brand new to this. With time, you will make adjustments and you will figure out what works best for you and your household.

Keep it Simple

Food prep can easily become overwhelming. Try to keep it as simple as possible, so that you don’t cause brain damage week after week. I personally like to focus on prepping proteins, prepping vegetables, and prepping carbs. The fats come onto the plate easily and often don’t require prep work. Once in a while, I might make some new recipes throughout the month to spice things up, but I wait until I’m in the mood for those. If you try to force several new recipes week after week into your food prep, you may get burnt out and want to quit prepping. Start small by focusing on one meal of the day (breakfast or lunch are good starting options), or one food type (such as proteins).

Different Ways to Food Prep

There are a few different ways you can tackle your approach. At the end of the day, the goal is to have an organized fridge with ingredients or meals that are easy to consume. Play around with each of these varieties and find which version (or combination of versions) works for you. Once you figure out which ways you plan to prep, you will also want to have a good variety of food storage containers to accommodate these prepping efforts.

Batch Cooking

Batch cooking is when you make large quantities of individual food items to use later throughout the week in different ways. Common examples are making a big pot of brown rice or a big pot of quinoa, a large tray of roasted veggies, or cooking several pounds of chicken. You could also batch-cook recipes as well. Maybe you make a big double or triple batch of chili or soup on the weekend so that you can eat it all week long. Some people also like to freeze portions of their batch cooking, to enjoy later in the month.

Individually Portioned Meals

Individually portioned meals are a convenient way to have grab-and-go meals. After you make your recipes or your meal components, you take the time to divide them up into individual serving containers. I used to prefer this method when I lived in a house or an apartment. I had a huge residential-size fridge where space wasn’t an issue, and I could stack up all of my daily meals in there. It was perfect for having lunches ready to take to the office every day.

My preferred method of food prep had to change as soon as we started vanlife. There was no way my 3 cubic foot dorm fridge could accommodate all of those food containers. This was the point that I switched to bulk prepping.

Prepped Ingredients

Prepping ingredients is where you do not actually cook the food. You just take the ingredients as far as possible so that when you do want to cook food, they are ready to use. Cleaning, chopping, trimming, and portioning are all done during the prep phase. If you want to make a quick lunch salad, it will be very easy for you to take out all of the prepped vegetables and through things together in 5 minutes.

The Leftover Method

The leftover method is exactly what it sounds like. If you are going to cook a meal such as lunch or dinner, make double or triple on purpose so that you have leftovers. You can make dinner for yourself to enjoy fresh, and eat it for lunch for a couple of days after. This version allows you to rotate through different recipes and you’ll get more variety in the week. I call this the “cook once, eat twice…at least!” method.

Key Food Groups to Food Prep for

A balanced meal will consist of quality protein, fibrous vegetables, smart carbs, and healthy fats. As mentioned above, healthy fats are usually readily available in the form of oils, butter, nuts, seeds, egg yolks, cheese, avocado, olives, coconut, etc., and do not need to be prepped ahead. The other three categories are where you will get the best bang for your buck during your food prep sessions.

Quality Proteins

Protein is usually the hardest macro for people to eat enough of. We recommend targeting 1 gram of quality protein for every pound of ideal body weight. When we say “quality protein”, we mean whole food sourced proteins, not processed proteins (such as cold cuts, chicken nuggets, or processed vegan imitation meat). Quality protein sources will contain most if not all of the essential amino acids. And finally, a quality protein is in a food that doesn’t require us to ingest a large amount of fat or carbohydrates in order to get that protein count (for example, consider peanut butter a high-fat food, not a high-protein food).

I like to prep proteins in two different ways. First, I like to have pre-cooked proteins that are ready to eat immediately. It is important to have at least 30 grams of protein at every meal, especially your first meal of the day. If you are only eating 2-3 meals per day, you will need to adjust the meal goal in order to hit your daily goal.

I personally don’t like to cook a big breakfast for my first meal of the day, and I prefer to reheat some pre-cooked protein. Turkey and sausage patties are my main go-to for pre-cooked breakfast proteins. I have two recipes that I like to rotate between: turkey sausage patties, and five spice patties. Both of these recipes can be made with ground turkey, chicken, or pork. When I make these, I double the recipe and form the patties into 3-ounce portions. Then, I grab two patties in the morning. It’s preportioned so I know I’m hitting my personal protein goal, and it’s no fuss.

The second way that I like to prep protein is simply by portioning it out in its raw condition. I purchase protein in bulk whenever possible. Flank steak, chicken thighs, and ground turkey are always on my bulk list. Usually, flank steaks will come in a pack with two big flanks, totaling about four pounds. I break this up into four single-pound steaks and put one in the fridge, and three in the freezer. Portioning the flank is extremely easy, as I simply cut each flank in half cutting up the steak vertically so they are two long strips per flank. Portioning chicken thighs take a bit longer because you need to trim off excess fat from each thigh. You could skip this step, but I personally don’t want to eat the fat and I like to know my portioned weights are accurate since the portions are trimmed and cleaned.

You can determine what size portions to make based on your goals and how many people you feed at each meal. One-pound portions may work great for two adults at a single meal. Two-pound portions may be ideal for two adults and two teenagers. Having your protein portioned out into ziplock bags makes cooking lunch or dinner a breeze since you don’t need to handle any raw meat. It also eliminates food waste, as you can pull out portions one at a time, the night before. It also helps minimize material waste when out boondocking.

Vegetables

Vegetables should be included in every single meal. Prepping vegetables has various approaches, as they can also be pre-cooked or prepped raw. Having a big variety of raw vegetables available for quick use in salads or other side dishes is a big time saver throughout the week. It also helps you consume more vegetables. If I have a diced-up cucumber in the fridge I will definitely add it to salads and meals without thinking twice. If I have a full cucumber in the fridge, it may just sit there and go bad if I’m too lazy or rushed to cut it up every time I reach into the fridge.

There are two big motivators that push me to prep vegetables as soon as I get home from the grocery store. First, I can get WAY more into my RV fridge after I trim the veggies down. Items like Brocolli stems, crowns of cauliflower, brussel sprouts, carrots, and bell peppers require some level of trimming. Once you trim these down, they take up significantly less space. The more you condense down, the more goodness you can pack in.

The second big motivator is freshness. Transferring veggies into air-tight food containers along with dry paper towels is a game changer. I line each container with a dry, clean, paper towel at the bottom and the top of the container, and make sure the vegetables are completely dry before adding those in. Water and air are the enemies! I will check in on these containers mid-week and will swap out the damp paper towels for fresh dry ones. This makes a big difference and will help extend the veggie life to a full week. I like to save the damp paper towels and reuse them for dirty jobs later after they’ve been able to dry out again.

Smart Carbs

After you have your proteins and veggies portions figured out, you can dial in your remaining portions of carbs and fats. Some people prefer higher carb and lower fat, while others prefer lower carb and higher fat. Everybody is different, and there is no absolute macro split that is right for everybody.

Starchy vegetables and fruit are excellent carb sources. Fruit is easy since it doesn’t require any cooking. Other starchy carbs that do require cooking are excellent items to precook, and the batch method is my favorite. Brown rice takes a solid 45 minutes to cook and I usually never have time to cook that fresh at dinner. I will cook up a big batch of rice and keep that in the fridge to use throughout the week. I also like to cook quinoa ahead of time as well. Pre-cooked brown rice, white rice, and quinoa reheat very well and cook up fantastic in stir fry. You may also consider roasting potatoes, beets, or squashes as carb sources as well.

Tips to Stay Organized with Food Prep

The more you food prep, the quicker you will get at it. You will begin to master your meals and the groceries needed to complete the puzzle. We have a few tips that will help stay organized to get you going.

Learn your Food Containers

I have certain food containers that fit one single serving of starchy carbs perfectly. I have other containers that will fit four servings of starchy carbs perfectly. When dealing with a small RV refrigerator, it is important to have your food containers dialed down. The last thing you want is an oversized container that isn’t being filled to its full capacity. What a waste of space!

There are certain food containers that I prioritize for veggies, while I have others that I use for prepped proteins and starchy carbs. The veggies are the most fragile and susceptible to moisture damage, so I use “the good containers” on those!

Keep a List of Your Tare Weights

If you are monitoring your portion sizes, having your tare weights written down will help you. Tare weights are the weight of whatever bowl, cutting board, pot, pan, or food container is holding your food. Let’s break this down. Imagine cooking two pounds of ground beef, which equals 32 ounces. After you cook the ground beef, a lot of the moisture in the meat is evaporated. So 32 ounces in raw weight will end up weighing less after cooking. You know you want to divide this batch up into 6 servings, which will total roughly 5.33 ounces per serving in raw weight. But what is the adjusted cooked weight?

To find the new serving size (after cooking), you put your skillet on a scale. But before you can divide by 6, you need to deduct the weight of the pot itself, which is your tare weight. I like to keep a list of all tares on my cell phone, so I can quickly pull it up and use it for calculating portion sizes. Not everybody will need to get this granular on portions. But if you are tracking macros or just starting out prepping, it can be an extremely helpful tool. Not only for learning your portion sizes, but also to make sure your prepped foods last the number of days you intended them to last.

Use Mini Post-it Notes During Food Prep

It can be really challenging to remember what you made on which date. Especially if you are prepping on multiple days throughout the week. I like to use mini post-it notes so I can write the date that I cooked it. This can help you keep your refrigerator organized and follow the FIFO method when putting meals together (first in, first out), to minimize waste.

Keep Track of your Favorite Meals to Food Prep

Keep a running list of your favorite recipes. Maybe a list on your computer, or a notebook in your kitchen. Remember to add to it when you try something new that you like. It is easy to get bored with your usual meals. It can be helpful to have a list and rotate in some reliable recipes that you may have forgotten about!

The post How to Start a Food Prep Ritual appeared first on Healthy RV Living.

RV Storage

An air fryer can be a great addition to your RV kitchen accessories if you have the space and power capacity for it.  Though an air fryer may appear at first to be something additional and therefore take up additional space on the counter or in the cupboard, there are some options for space savings.  There are many combo units for sale that can include a microwave, toaster oven, and air fryer all-in-one.  So depending on how much space you have, you can choose which would be the best fit for your space. 

Air Fryer Power Consumption

Of greatest concern to most RVers is the air fryer power consumption. Power consumption really is what people are indirectly asking about, when they ask “can you use an air fryer in an RV?”. While RVing there are power limitations that could impact the ease of use of an air fryer.  Even plugged in at an RV park, if you have only 20 or 30 amp service, you may need to pay attention to the power usage and not run the air fryer at the same time as other high draw appliances.  The average air fryer power draw is 1500 watts, with devices ranging from 1000 to 1800 watts. 

Alternatively, if you camp off-grid in your RV, your inverter and battery power will determine your ability to use an air fryer and for how long.  If your inverter can handle the draw of your air fryer (approx 1000-1800 watts), then battery power is the last hurdle.  

Typical air fryers will draw between 10-15 amps while in use.  So even with only 100 amp hours of battery power, you could run a typical air fryer for about 6 hours.  Also keep in mind any appliance that the air fryer might be replacing, and how the power consumption compares.  For example, a standard electric oven is a much larger space to heat up, while air fryers generally have quite a small inside space.  Therefore, they cook fast and efficiently.  

RV Cooking Made Easy 

Air fryers are among the best appliances for RV living, especially if you’re striving for a healthy RV lifestyle.  So if you have the space and power capabilities, let’s look at how it supports healthy RV eating.

First, the best RV appliances are ones that are easy to use, can cook a wide variety of foods, and are practical to use for every meal of the day.  The air fryer certainly fits this bill.  

Air fyers are truly RV cooking made easy.  And if it’s easy to cook at home, you’ll do more of it, right?  Just toss in anything fresh or frozen, close the door, and wait (but not too long, air fryers cook fast).  All you need to know how to do is pick the right setting, and the air fryer does the rest!

Is an Air Fryer Healthy?

Yes! An air fryer is a fantastic appliance for healthy cooking.  As the name implies, this appliance “fries” with air, rather than traditional frying which uses oils.  Comparatively, an air fryer uses 70-80% less fat to achieve a similar result.  Air fryers circulate hot air around your food to create a fried-like crunchy, crispy exterior.  So trade your fried foods for air-fried foods, and you’ve certainly made a healthy choice. Air Frying is a perfect way to roast proteins and vegetables!

Here are two air fryers that we have used and recommend:

Cosori Pro Smart Air Fryer 5.8 QT   packs a punch for its size at only 12 x 14 x 12”.  It draws up to 1800 watts but is very quick and easy to clean up.  There’s just one dish to do (a basket) after cooking with the Cosori. We love the square basket shape and can fit a good amount of food in here.

Cuisinart Convection Toaster Oven Air Fryer is a great combo appliance and could even replace your microwave, oven, toaster, and air fryer all in one.  It’s a bit bigger at 17 x 22 x 16” but it may be worth the counter space if you’re replacing multiple appliances with this one.  It also draws up to 1800 watts, but comes up to temperature really quickly and cooks quite fast, thus saving on power consumption.

So is an Air Fryer Worth it in Your RV?

We think so.  This could end up being one of your staple appliances that helps your RV cooking become more efficient.  If you’re convinced and looking for the best air fryer for RV life, remember to consider your power limitations before you choose, and look into one of our recommendations above. Happy air-frying! 

The post Can You Use an Air Fryer in an RV? appeared first on Healthy RV Living.

Where to Start with RV Meal Planning

RV meal planning involves some RV-specific considerations to set your plan up for success. Unlike being in a traditional home, your kitchen setup and access may change week to week in RV life.  When you get ready to create your menu for the week ahead, be sure to consider whether you’ll be at an RV resort or campground with hookups, or if you’ll be off-grid boondocking somewhere instead.  This may affect which appliances you can use, and even the tools or ingredients you have on hand.  And if you’re a part-time RVer or just going away for the week, you may need to pack your kitchen supplies from the house, according to your meal plan.  Make sure you have the appliances, equipment, and ingredients you need in the RV. 

Tally up the Amount of Weekly Meals

The typical meal plan is for one week, some people plan only for the five-day workweek, while others will plan a full seven days.  Consider how many meals you may be dining out while on the road (including travel days) and subtract those from your plan.  Determine the number of breakfasts, lunches, and dinners you’ll need for the week ahead.  And how many people are your prepping for?  Who will be eating these meals with you?  Multiply your number of diners at each meal to get a sense of how much to cook for each meal, and that becomes the outline for your RV meals for a week.

Slot in Recipes and Ingredients

Next up is the actual menu, this is the fun part!  Determine which RV recipes you want to prepare for each meal, and fill in your outline as you go.  Consider overlapping some ingredients across meals so as to simplify your shopping list. Be sure to include at least one meal that you’re excited about and will look forward to, and maybe also one easy meal that doesn’t take a lot of RV meal prep or cooking effort.  Then, you can use this plan to create a list of ingredients that will become your shopping list.

RVer Pro Tip: try to keep your recipes simple, and the ingredients basic so you can find them easily at any grocery store on the road.  

Build Your Shopping List:

Organize your healthy RV food shopping list in order from the beginning of the week to the end.  Make note of any ingredients that are needed for the latter half of the week, will they keep for a week or should you wait to purchase them until mid-week?  Also, only buy what you need.  If you’re only cooking RV meals for two people, you may only need a small amount of an ingredient.  Shop the bulk section or the salad bar, to buy only the amount you need to eliminate waste. Don’t forget the healthy RV snacks for in-between meals and travel day sustenance. And be sure to check the pantry to confirm any staples you may not have in the RV before you head off to the grocery store. 

RV Food Storage:

Especially when it comes to RV meal planning, having the right RV food storage containers on hand is important.  You’ll want to have an assortment of sizes, and containers that stack and use space wisely in your cupboards and fridge.  Plus, you want an air-tight seal to maintain freshness and keep out any pests. 

One RV Cooking Recipe to Inspire Your Meal Planning-

The foil packet dinner is designed to be cooked over a campfire and is one of our favorites because cleanup is so easy.

• Tear off a piece of aluminum foil and set it out on the counter as your dinner canvas. 
• Add a protein and as many veggies as you like, then season with your favorite spices.
• Create an envelope around your ingredients, with some room for them to breathe.
• Cook over the campfire (or grill) and have some tongs ready to remove and open.
  

With time and practice, the meal planning process will get easier and quicker.  Over time, you will identify some go-to staple meals or themes that will show up in your weekly rotation regularly. Play around with different RV cooking ideas, and explore new RV meals on the go to keep things fun. Or maybe shop local and try some RV meals that reflect the destination you’re visiting. Just remember to keep it simple enough so you can stick with the plan.  Bon appetite!

The post RV Meal Planning appeared first on Healthy RV Living.

• Propane Stove Top– the RV propane stovetop can be permanent or portable, depending on your RV.  Small vans often opt for the portable stove top so it can be stowed away when not in use. It is also portable to use both indoors and outdoors. You may prefer a propane stove top if you like to camp off-grid but don’t have enough solar to support an electric cooktop.  There are many applications from standard cooktop uses that can sit on gas burners. Pots and pans, stovetop griddles, and pizza ovens can all sit on the gas burners. Most standard RVs come equipped with a plumbed propane stove top, so it’s a great way to get started with stock cooking equipment. Plus, if you have a gas stove in your sticks and bricks home, this will be very similar to what you are used to. This may be the most commonly used of all RV cooking essentials. 
  
• Propane Oven- some RVs come equipped with a propane oven and stove top combination appliance.  However, some RVs come standard only with a stovetop and no oven.  If cooking in an RV oven is important to you, look for an RV that comes with one already installed.  It is possible to manage RV cooking with no oven, most people do so with a toaster oven instead. An RV propane oven will cook closer to a home gas oven, but with any RV oven remember that the inside cooking space is smaller than a residential oven and cook times will vary as a result.  Very few RVs come equipped with a residential oven (few large fifth wheels and motorhomes may have full or ¾ residential ovens factory installed).
  
• Portable Induction Cooktop- induction cooking in an RV is a bit of an RV cooking hack. This appliance is an RV favorite for its safety and is especially popular in rigs that have lots of solar.  Why burn fuel when you have free power from the sun?  The biggest consideration for selecting this appliance is the cooktop power requirements.  The wattage demand will likely vary depending on the appliance you choose, but the lowest-end consumption will start around 1500-1700 watts, and to power this RV cooking accessory you’ll need a solar system that can support that much power draw. Skillet meals are the most simple, and we have tons of easy skillet recipes to pick from!
  
• Instant Pot- the instant pot is RV cooking made easy.  If you have the power to use an instant pot, it will save you on dishes and the need for other cooking tools.  So whether you’re out for the weekend or living full-time on the road, the Instant Pot is a favorite by many RVers. Instant Pots use between 700-1200 watts so they’re also quite solar-friendly.
  
• BBQ Grill or Smoker- RVers love their smokers.  It almost seems like they belong together, perhaps it’s something about the slower lifestyle. Smokers for RVs help complete your outdoor kitchen and can keep you from cooking in an RV. This is especially helpful when it’s hot outside and you don’t want to heat up the interior of the RV by cooking for long intervals inside the RV. Smokers also use little to no electricity if power is a concern on your RV adventure. BBQ grills for RVing serve many of the same pros as smoker grills. If space aboard is a concern, you may find BBQ grills available in smaller sizes than smokers. BBQ grills are perfect for items such as our Shawarma Spiced Chicken.
  
• Blackstone- The Blackstone griddle is a top contender. It’s an excellent method for outdoor cooking and comes in various sizes. Whether you’re cooking for two or for a crowd, it’s a winner. Some of our favorites to cook are stir frys, bacon, eggs, toast, and other items that you can’t put on a grill.
  
• Air Fryer- the air fryer oven for RVs is up there with the instant pot for easy healthy RV meals. And in fact, it’s actually our #1 favorite of all healthy RV cooking appliances! Again, it’s an all-in-one type appliance that cuts down on dishes. So it’s great whether you’re RVing for the weekend or the long haul.  There’s also an air fryer toaster oven for RVs now that can further cut down on appliances needed. These models provide the functionality of an air fryer, toaster, oven, and more all-in-one. The wattage on air fryers varies greatly depending on the model, so if power consumption is of concern to you, read the fine print carefully before choosing the air fryer for your RV.
  
• Jetboil- jetboils carry over to RV life well from camping, and can be a great resource if you’re trying to limit power consumption.  Jetboils are quick and efficient on gas consumption.

All of these amazing RV appliances can support your healthy RV eating goals.  When choosing the appliances to stock your RV kitchen with, if solar is a consideration, be sure to know the power requirements of the appliances and the capability of your solar system.

The post Healthy RV Cooking Appliances appeared first on Healthy RV Living.

RV Food Storage Considerations

RV life is small and mobile.  Here are some important considerations when choosing RV food storage containers to optimize organization. 

• Size & Shape – choose sizes and shapes that work together, preferably square or rectangle over round, to maximize the use of space.
• Stackable & Nestable – choose brands that stack (and preferably lock together) when in use, and that nest well when in storage.
• Air Tight – a good air-tight seal will protect your food from weather, both dryness, and humidity.  It will also keep you from attracting rodents and insects. 
• Leak-Proof – choose food storage containers with lids that are labeled leak-proof for less worry, especially on move days. 
• Clear – choose clear containers with transparent lids so you can see the contents without having to open the container (or move three other containers just to get it out to open it)
• Plastic over glass – while some glass food storage will stand up to a bumpy move day, it’s not worth the worry.  Broken glass in your fridge or pantry can cause a loss of lots of food, in addition to what was in the container.  Plus, the mess to clean up.
• Mice-Proof – something you may not worry about in your sticks and bricks home, but always must consider in an RV. Look for mice-proof food storage to be labeled as mice-proof containers but when in doubt, choose heavy-duty, hard plastic containers with a tight-fitting lid. Mice can chew through soft plastics.

RV Food Storage for Optimizing Nutrition

If you’re trying to eat healthily and cook at home, the right storage containers will really help make it easier.  One key aspect of healthy RV eating is RV meal planning and prep.  Choose the best RV storage containers with the guidelines above, and you can extend the life of your produce, extend the life of your pantry items, and have the ability to purchase in bulk while on the road. Being prepared with the right RV cooking essentials and storage containers is one of our favorite RV cooking hacks. Healthy RV meals begin with having the best ingredients, so investing in proper storage containers is the first step to storing and keeping good food protected and fresh in your RV.

You Can’t OutRun a Bad Diet

Maintaining fitness on the road and having a healthy RV lifestyle starts with proper nutrition.  Nutrition is critical for reaching and maintaining your fitness and physique goals. And proper fueling for an active lifestyle is important. Start with having the right ingredients on board in your RV, and storing them properly to stay fresh.

Having healthy options in your refrigerator is key. Prepping food makes such a huge difference in adhering to diets. Don’t let preventable challenges become your excuse!

Top RV Food Storage Choices from Full-Time RVers

Make the investment in good quality food storage containers that are the right size and shape for the storage space available in your RV.  It will save you from spills, spoils, and pests. It’s a tool that will help optimize your health and save you money. Here are a few of our top picks:

These are our #1 pick for in the refrigerator. Use on fresh produce with a dry paper towel, or to store prepped food/leftovers (such as our Cucumber Tomato Salad or Shawarma Chicken).

If you are looking for pantry storage to use on bulk items like oats, nuts, quinoa, or rice, these are perfect. This is where the rodent protection comes in!

This mice and moisture-proof dog food container will leave your Fido happy. Keep Fido’s food clean and spill-free! A great option for inside the RV and doubling up extra in your exterior pass-thru.

The post The Best RV Food Storage Containers appeared first on Healthy RV Living.

As we travel around the country, we enjoy learning about the places we visit; their history, their food, and what makes each place unique.  So in today’s deep dive into healthy RV living, we’re looking at the New Mexico green chile and how we can cook with it.  The green chile is an important plant that’s been grown in New Mexico for over 100 years and is steep in tradition.

History of the New Mexico Hatch Green Chile

New Mexico chile is often referred to as hatch green chile due to the region where it’s grown and its color.  The chile plant itself actually ripens into a red color but is named due to its primary color during growth (green).  Only those chiles grown in Hatch Valley, New Mexico are referred to as hatch chiles. 

This famous state vegetable is an important crop to New Mexico’s culture and economy, as the hatch green chile is sold worldwide.  New Mexico accounts for 77% of the United States’ chile pepper growth, and in 2019 produced $50 million in sales for the state.

Furthermore, the New Mexico hatch green chile is the most sought-after chile pepper in the world.  They say the growing conditions are unlike anywhere else on earth, from the flood-plain soil and mountain stream irrigation to the fluctuating temperatures, thus making it difficult to replicate.

Where to Buy Green chile

Wherever you are in the world, you can buy the iconic New Mexican green chile.  Thanks to providers like the Hatch Chile Store, you can buy online (with free shipping) and direct from the farmers in Hatch Valley (in-season, pre-order now to ship July/August).  https://www.hatch-green-chile.com/

But if you find yourself visiting or passing through New Mexico, you won’t be able to miss the green chiles for sale and in all of the local cooking.  The state question is: “red or green?” and the only appropriate answer is “Christmas” (both).  So if you want to live like a local when you’re in New Mexico, order your hamburger “Christmas-style.”

If you’re lucky enough to visit Santa Fe you have to stop at the Santa Fe Farmers’ Market. Out of season, you’ll find them dried and canned, but in season you’ll find them fresh and being roasted on-site. Plan your visit for late summer if you want to score some fresh local green chiles.

RV Friendly Recipes

Due to the short harvest season, you may not find fresh green chile year-round.  Instead, you may only have access to dried New Mexico chiles, or New Mexico chile powder.  That’s okay!  These recipes will all be amazing whether using fresh or dried green chiles. 

Below are some simple RV cooking recipes for making use of your New Mexican green chiles.  We like green chiles as an easy way to spice up any healthy RV meal.

Green Chile Chicken Enchilada

For a healthy twist on any enchilada dish, make sure your chicken is skinless. Choosing reduced-fat versions for your cheese and yogurt also helps bring calories down. We like this recipe because it uses minimal dishes and is easy enough for a beginner cook.  Plus, it packs 29 grams of protein per serving!

Crock Pot Pork Chile Verde 

Your slow cooker does all the work for this recipe because you deserve a night off.  We love that the green chile is the star of this dish and you can freeze it to have leftovers.  Cook once, eat twice is a good policy to follow in RV life. It helps you food prep and keep the dishes from piling up.

Green Chile Burgers

These savory burgers feature red chile powder inside of the burger and green chiles piled on top. Choose your desired way to serve it to make it custom to your nutrition goals.

Which Recipe Will You Try?

We hope you’ve enjoyed learning more about the New Mexico hatch green chile. Maybe we’ve inspired you to try one of the healthy RV meals we linked above?  Always remember that spice is your friend. Spice will bring loads of flavor to any dish, without the extra fat or calories.  Good luck cooking with your green chiles!

The post New Mexico Green Chile appeared first on Healthy RV Living.

To answer the question “are dates healthy?”, let’s take a closer look at them. Dates are the fruit of the date palm tree and the majority of them sold in the US today are dried (you can tell by the wrinkled skin if a date is dried). Since they’re typically dried, their calorie content is higher than most fresh fruit. So are dates good for you?
The flesh is low in fat and protein but rich in sugar, vitamins, and minerals, and high in dietary fiber.  Dates are also a good source of antioxidants. 

Sugar: dates contain fructose and glucose, both naturally occurring sugars

Minerals: dates contain potassium, magnesium, selenium, copper, manganese

Vitamins: dates contain vitamin B complex and vitamin C

Fiber: dates contain insoluble dietary fiber (which slows digestion and helps with blood
sugar control, dates are also a natural laxative)

Antioxidants: dates are a source of carotenoids and phenolics

A brief history of dates and Coachella Valley-

So how did this superfood become such a staple of Coachella Valley? In the late 1800s date seeds and offshoots were imported from Egypt, Algeria, and the Persian Gulf to the US. And in 1904 the USDA established an experimental agricultural station in Coachella Valley dedicated to cultivating dates.

In the decades that followed, Coachella Valley’s date crop production grew from 100,000 pounds in 1919 to 48 million pounds in 1955.  Today, 85% of the US date production comes from Coachella Valley. The arid climate and high heat of the Coachella Valley provided ideal conditions to produce high-quality dates.

Healthy date recipes

Dates are very sweet and taste a bit like caramel. Their most well-known recipe is the famous date shake- ‘The Palm Springs Date Shake’ even has its own recipe on Bon Appetit!

Traditional Date Shake Recipe:

• ¼ Cup Walnuts
• ½ Cup Dates
• 1 Cup Vanilla Ice Cream
• Ice

Healthy Date Shake Recipe:

• 2 Frozen Bananas
• 4 Dates
• 1 Cup Milk Alternative
• Dash Cinnamon

Here are some other healthy recipes using dates, and tips for cooking with dates instead of sugar:

Dates as a sugar substitute

The best way to substitute dates for white sugar is to make a date paste.  Mix dates with water (or milk/ alternative) in a blender, add sea salt and/or vanilla to taste.  Then replace sugar with date paste in a 1:1 ratio. 

This sugar substitute works well for cookies, brownies, cupcakes, and really any baked goods. 

Dates as a natural sweetener

You can also use whole pitted dates to make healthy snack bars, superfoods, or energy balls, or to add to smoothies.  Whole dates can be blended into sweetening sauces, salad dressings, or marinades, too. 

Peanut Butter Cup Energy Balls:

• Dates
• Peanut Butter (or other nut butter)
• Chia Seeds (sub flax or hemp if you prefer)
• Oats
• Dark Chocolate
  

Combine all ingredients, roll into raw dough balls, refrigerate and consume as-is. Easy!

Ways to Experience Dates in Palm Springs-

If you’re in the neighborhood, it’s worth a visit to the date-mecca of Coachella Valley.  Stop by Indio, Joshua Tree, Palm Desert, 29 Palms, or Palm Springs, they’ll all have date shakes for sale. The Coachella Valley has many date shake shops along Highway 111.

If you want to learn more about the history of dates in Coachella Valley, and how date farms operate, try a Palm Springs date farm tour. Sam Cobb Farms offers tours of the date farm in addition to tastings.  Established in 2002, they are a family farm that grows and sells fresh Medjool dates. Sam leads the tours himself and is a bit of a legend in dateland.

And finally, Windmill Market- a small mini-market in North Palm Springs- claims to have the “Best Date Shake in the Desert” along with other local treats.

The post Are Dates Healthy For You? Coachella Valley Dates appeared first on Healthy RV Living.