{"id":12,"date":"2015-01-06T23:53:36","date_gmt":"2015-01-06T23:53:36","guid":{"rendered":"http:\/\/mybodymykitchen.com\/?page_id=12"},"modified":"2015-01-31T10:53:16","modified_gmt":"2015-01-31T15:53:16","slug":"the-mbmk-guide","status":"publish","type":"page","link":"https:\/\/mybodymykitchen.com\/the-mbmk-guide\/","title":{"rendered":"The MBMK Guide"},"content":{"rendered":"

We want to help you conquer your kitchen and take control of your health. The MBMK Guide is where you’ll find useful tips and strategies for cooking and meal prep. \u00a0Your body will thank you.<\/p>\n

What You Need to Know About Carbs<\/a><\/h2>

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This is a post sponsored by <\/em>ATKINS<\/em><\/a>, all opinions are my own.<\/em><\/h6>\n

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There is a lot of confusion about
\ncarbohydrates; sadly, this macronutrient is misunderstood.  I think by understanding what carbohydrates
\nare and how our bodies process them you will be empowered to make more informed
\ndecisions that align with sustaining a healthy and balanced lifestyle. <\/p>\n

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<\/p>\n Read More!<\/a><\/div>

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Getting Started with Meal Prep - Staple Ingredients<\/a><\/h2>

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A few people have asked me to share a list of the staple ingredients they should get for meal prep. Honestly, there is no definite answer to this question since everyone's personal preference, diet, lifestyle and even food access differs. For example, someone following the Mediterranean diet will have a different list of staple ingredients than someone who's following a raw food diet.<\/p>\n

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<\/p>\n Read More!<\/a><\/div>

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Holiday Gift Guide 2018<\/a><\/h2>

\"Holiday<\/p>\n

The holidays are here and many of us are looking for tangible ways to show our appreciation of the loved ones in our lives. \u00a0To help you out a bit, I\u2019ve curated a list of gifts that will surely show those special people in your lives that you\u2019re thinking about them. \u00a0From must-have kitchen toys for the beginner cook to page-turners for the mindful self-improver, this gift guide will have something for all the loved ones on your holiday shopping list.<\/span><\/p>\n Read More!<\/a><\/div>

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Nutrition Facts Labels: What You Need To Know<\/a><\/h2>

\"nutrition<\/p>\n

So you\u2019re at the supermarket looking for an easy and healthy breakfast option. As you scan the cereal aisle, trying to avoid sugary cereals<\/a>, you lock eyes with the healthiest looking box of cereal ever. It\u2019s packaged in a small perfectly designed eco-friendly box with a picture of a happy leaf...or tree...or field of leafy trees. Whatever. It looks healthy.<\/p>\n Read More!<\/a><\/div>

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Amaranth vs Other Whole Grains<\/a><\/h2>

\"Whole-Grains-Amaranth-Brown-Rice-Oats-Quinoa\"I recently found myself stuck in a Google hole researching foods found across the African diaspora. One of the whole grains that caught my attention was the seed of the amaranth plant. Until recently, I had never cooked it and I was not sure about its nutrition. So after some more digging, cooking and diagramming, here\u2019s what I\u2019ve learned about this gluten free, nutty-flavored whole grain and how it compares to other whole grains.<\/p>\n Read More!<\/a><\/div>

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Protein Pasta & Meal Prep Planning Tips<\/a><\/h2>

This blog post is sponsored by <\/span><\/i>iHerb <\/span><\/i><\/a><\/p>\n

\"I recently had a pretty eventful week when my parents were in town for my graduation from Columbia University. \u00a0In addition to attending various ceremonies, my parents also wanted to squeeze in some shopping and socializing with my friends while they were in New York. <\/p>\n Read More!<\/a><\/div>

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5 \"Healthy\" Breakfast Foods To Avoid<\/a><\/h2>

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When I first started being more strategic about my fitness goals, I looked for convenient breakfast options that aligned with my <\/span>macronutrient needs<\/span><\/a>. \u00a0For a long time my go-to combo of old fashioned oats and peanut butter was the cornerstone of my breakfast: high in fiber, protein and super easy to make. \u00a0However, as I looked around I realized that there were several breakfast foods being deceptively marketed as \u201chealthy\u201d. <\/span><\/p>\n Read More!<\/a><\/div>

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Ketogenic (Keto) Food List<\/a><\/h2>

The ketogenic (keto) diet is a low-carb, high-fat diet that has been used to address various health problems including weight loss and epilepsy. \u00a0Many followers of the ketogenic diet consume about 60% to 80% of their calories from fats, 15% to 30% from proteins and 0% to 10% from carbohydrates. \u00a0The following food list compiled using information from <\/span>Diet Doctor<\/span><\/a>, <\/span>Ruled.Me<\/span><\/a> and <\/span>PerfectKeto<\/span><\/a>.<\/span><\/p>\n Read More!<\/a><\/div>

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Max Meal Freshness: Fridge vs Freezer<\/a><\/h2>

Now that you've completed your yummy, health-conscious\u00a0meal prep<\/a>, how do you store your meals\u00a0to ensure maximum freshness? \u00a0In this post\u00a0we compare the refrigeration and freezing of prepared meals. \u00a0We also provide recommendations for\u00a0containers, jars and bags<\/a> that can be used for refrigerating or freezing your meals. \u00a0<\/p>\n Read More!<\/a><\/div>

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New e-CookBook: In a Bowl, On a Plate<\/a><\/h2>

\"e-cookbook-in-a-bowl-on-a-plate-soups-spring-dishes-my-body-my-kitchen\"<\/a><\/p>\n

Get it Now!<\/a><\/p>\n

This e-cookbook features\u00a013 vibrant soups and Spring dishes. \u00a0As promised, this e-cookbook is inspired by\u00a0cuisines from around the world; you'll travel the globe without leaving your kitchen. \u00a0<\/p>\n Read More!<\/a><\/div>

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Happy Anniversay: MBMK Turns One<\/a><\/h2>

When I launched My Body, My Kitchen (MBMK) on January 19, 2015, I had no idea what to expect.\u00a0 I remember being nervous and second-guessing myself even after clicking that 'Launch Website' button.\u00a0 \"What if people are disappointed by the website?\", \"Do I even know enough about food and health?\", \"Will readers actually like my recipes?\"<\/em> Now, as we celebrate our one year anniversary, I still have no idea what to expect but I know that there is a supportive community of readers that finds great value in the content of MBMK.<\/p>\n Read More!<\/a><\/div>

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Macronutrients: Calculating Your Proteins, Fats & Carbs<\/a><\/h2>

\"macronutrients-macros-fats-proteins-carbs-carbohydrate-square\"Let's figure out your macronutrients! \u00a0In our post\u00a0Calories: How Many Do I Need?<\/a> we outlined four steps to help you determine your Total Daily Energy Expenditure<\/em> (TDEE). \u00a0Your\u00a0TDEE\u00a0is the total number of calories you need on a daily basis. \u00a0Knowing your TDEE is a great first step in taking control of your diet. \u00a0Now we want dig a bit deeper and explore how you can allocate the calories of your TDEE.<\/p>\n Read More!<\/a><\/div>

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Calories: How Many Do I Need?<\/a><\/h2>

\"FourDetermining your caloric budget--the number of calories you can consume--positions you to be more successful with your fitness goals; knowing your caloric needs empowers you with the knowledge to employ a more practical and sustainable strategy to achieving your fitness goals. \u00a0<\/p>\n Read More!<\/a><\/div>

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Peckings: A Taste of the Caribbean Free e-Cookbook<\/a><\/h2>

\"Peckings-e-cookbook-a-taste-of-the-caribbean\"Peckings: A Taste of the Caribbean <\/em>is a compilation of Caribbean themed recipes and is inspired by the diverse cultures of the Caribbean.\u00a0 Peckings<\/em> is the first FREE e-cookbook offered by My Body, Kitchen (MBMK) and is the precursor to the MBMK Around the World<\/em> cookbook series.<\/p>\n Read More!<\/a><\/div>

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MBMK + MyBestBox<\/a><\/h2>

We are continuously seeking for opportunities to empower our readers to live a healthier lifestyle. \u00a0For some, getting started with meal prep and cooking can be a bit challenging, however, we are excited\u00a0to announce that we have found a way to make your cooking experience more manageable\u00a0and convenient.<\/p>\n Read More!<\/a><\/div>

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Blanching<\/a><\/h2>

Blanching<\/strong> is a cooking technique where a food item, usually a fruit or vegetable, is immersed in boiling water for a specified amount of time, removed from the boiling water and immediately submerged into iced water or placed under cold running water. \u00a0The cold water is used to stop the food item from cooking.<\/p>\n Read More!<\/a><\/div>

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What is a Water Bath?<\/a><\/h2>

\"water<\/a>A water bath<\/strong> is a pan of water placed in the oven. \u00a0To use a water bath you simply fill a large enough pan with water, then place the baking dish, ramkins, etc into the pan of water. \u00a0The water should reach about half way up the pan. \u00a0It may be easier to place the baking dish in the empty then add water.<\/p>\n

Water baths are used for recipes that require a moist environment and a less aggressive heat for cooking. \u00a0Cheesecakes, custards and puddings are usually cooked in water baths. \u00a0Our\u00a04C Casserole<\/a> is an example of recipe that requires a water bath.<\/p>\n

 <\/p>\n Read More!<\/a><\/div>

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Meal Prep: An Overview<\/a><\/h2>

\"meal<\/em>MBMK Definition: Meal prep<\/em>\u00a0is the weekly preparation of meals for a period of time usually longer\u00a0than 2 days. \u00a0An example would be the planning, cooking and\u00a0packaging of\u00a0lunch and dinner for 4 days. \u00a0In recent years, with the help of social media and the online fitness community, the\u00a0meal prep approach to nutrition has gained great popularity among those seeking to maintain a consistent diet that meets their dietary and fitness goals.<\/p>\n Read More!<\/a><\/div>

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Getting Started with Meal Prep<\/a><\/h2>

\"IMG_7984\"We at My Body, My Kitchen<\/em>\u00a0really love cooking! \u00a0The kitchen can be a very creative and fun space where you can treat\u00a0your palate and body to exactly what they want and need. \u00a0So, we want to help you get started using your kitchen and taking more control of what you eat.<\/p>\n Read More!<\/a><\/div>

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We want to help you conquer your kitchen and take control of your health. The MBMK Guide is where you’ll find useful tips and strategies\u2026<\/p>\n

Continue reading<\/span><\/i><\/a> <\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"open","template":"","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","spay_email":""},"yoast_head":"\nThe MBMK Guide - My Body My Kitchen<\/title>\n<meta name=\"description\" content=\"Learn the basics of cookings and meal prep before you start\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mybodymykitchen.com\/the-mbmk-guide\/\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/mybodymykitchen.com\/#organization\",\"name\":\"My Body My Kitchn\",\"url\":\"https:\/\/mybodymykitchen.com\/\",\"sameAs\":[\"http:\/\/instagram.com\/mybodymykitchen\",\"http:\/\/pinterest.com\/instagram.com\/mybodymykitchen\"],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/mybodymykitchen.com\/#logo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/web.archive.org/web/20221006072515/i0.wp.com\/mybodymykitchen.com\/wp-content\/uploads\/2016\/01\/cropped-MBMK_FINAL_horizontal_full_color_no_comma-1.png?fit=1920%2C680&ssl=1\",\"width\":1920,\"height\":680,\"caption\":\"My Body My Kitchn\"},\"image\":{\"@id\":\"https:\/\/mybodymykitchen.com\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/mybodymykitchen.com\/#website\",\"url\":\"https:\/\/mybodymykitchen.com\/\",\"name\":\"My Body My Kitchen\",\"description\":\"Take Control of Your Health\",\"publisher\":{\"@id\":\"https:\/\/mybodymykitchen.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"https:\/\/mybodymykitchen.com\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mybodymykitchen.com\/the-mbmk-guide\/#webpage\",\"url\":\"https:\/\/mybodymykitchen.com\/the-mbmk-guide\/\",\"name\":\"The MBMK Guide - My Body My Kitchen\",\"isPartOf\":{\"@id\":\"https:\/\/mybodymykitchen.com\/#website\"},\"datePublished\":\"2015-01-06T23:53:36+00:00\",\"dateModified\":\"2015-01-31T15:53:16+00:00\",\"description\":\"Learn the basics of cookings and meal prep before you start\",\"breadcrumb\":{\"@id\":\"https:\/\/mybodymykitchen.com\/the-mbmk-guide\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/mybodymykitchen.com\/the-mbmk-guide\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/mybodymykitchen.com\/the-mbmk-guide\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"item\":{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mybodymykitchen.com\/\",\"url\":\"https:\/\/mybodymykitchen.com\/\",\"name\":\"Home\"}},{\"@type\":\"ListItem\",\"position\":2,\"item\":{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mybodymykitchen.com\/the-mbmk-guide\/\",\"url\":\"https:\/\/mybodymykitchen.com\/the-mbmk-guide\/\",\"name\":\"The MBMK Guide\"}}]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P5Dti2-c","amp_validity":null,"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/mybodymykitchen.com\/wp-json\/wp\/v2\/pages\/12"}],"collection":[{"href":"https:\/\/mybodymykitchen.com\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/mybodymykitchen.com\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/mybodymykitchen.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/mybodymykitchen.com\/wp-json\/wp\/v2\/comments?post=12"}],"version-history":[{"count":10,"href":"https:\/\/mybodymykitchen.com\/wp-json\/wp\/v2\/pages\/12\/revisions"}],"predecessor-version":[{"id":232,"href":"https:\/\/mybodymykitchen.com\/wp-json\/wp\/v2\/pages\/12\/revisions\/232"}],"wp:attachment":[{"href":"https:\/\/mybodymykitchen.com\/wp-json\/wp\/v2\/media?parent=12"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}