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Time-Saving Healthy Cooking Tips

nutrition Jan 25, 2025
Time-Saving Healthy Cooking Tips | Arangio

I'm honored to collaborate with the world's greatest experts in training, nutrition, and recovery.

In today's lesson, I had the privilege of talking with Josh Hingst, author of The Athlete’s Guide to Sports Supplements and former head strength and conditioning coach for the Philadelphia Eagles. This guy helped them win the 2018 NFC Championship and then, as if that wasn’t enough, they took home the Super Bowl.

That wasn’t luck—that was planning, preparation, and execution. And let me tell you, championships aren’t won in-season. They’re built in the off-season.

Under the guidance of Coach Josh, his players trained smart at one of the top facilities in the NFL. And you? You don’t need to be an Eagle to train and eat like one.

Josh laid out five proven rules that all of his successful athletes live by:

1. Sleep Deeply

Quantity and quality matter. Aim for 7 to 8 hours per night in a cool, pitch-black room. No flashing lights, no ambient noise. Think "bat cave."

How to Improve Sleep Quality:

  • Establish a bedtime routine: Your body loves consistency. Go to bed and wake up at the same time every day—even on weekends.

  • Cut screen time before bed: Blue light from screens disrupts melatonin production. Shut down devices an hour before sleep.

  • Optimize your bedroom: Invest in blackout curtains, keep the room cool (around 65°F), and eliminate noise distractions.

  • Limit caffeine and alcohol: Both interfere with deep sleep. Avoid caffeine in the afternoon and alcohol in the evening.

  • Get sunlight in the morning: Expose yourself to natural light first thing in the morning to regulate your circadian rhythm.

2. Train Consistently

Four sessions per week, combining strength and cardio. No skipping leg day.

Actionable Training Plan:

  • Schedule your workouts: Treat training like an important meeting. Block time on your calendar.

  • Follow a structured plan: Balance strength, mobility, and cardiovascular training. Here's a simple schedule:

    • Monday: Strength and conditioning (isometric focus)

    • Tuesday: Strength and conditioning (eccentric focus)

    • Thursday: Strength and conditioning (isometric focus)

    • Friday: Strength and conditioning (concentric focus)

  • Track progress: Keep a journal or use an app to log workouts, weights, and repetitions.

  • Prioritize compound movements: Squats, deadlifts, presses, and rows build more strength than isolated exercises. And you need to focus on strength if you are over 40!

  • Include recovery days: Allow muscles time to rebuild by incorporating rest and mobility work. Wednesday and the weekend are good recovery days.

3. Eat Clean

Whole foods only: fresh fruits, vegetables, and lean proteins. Processed junk? Forget about it.

How to Fix Your Nutrition:

  • Plan meals in advance: Prep meals on Wednesday and Sundays to avoid impulse eating.

  • Shop the perimeter of the grocery store: Stick to fresh produce, lean meats, and dairy.

  • Cook simple, nutrient-dense meals: A plate should include a protein, a vegetable, and a healthy fat.

  • Avoid processed sugar: Swap sodas and candy for naturally sweet fruits.

  • Read ingredient labels: The fewer ingredients, the better. For example choose an orange versus "fruit" juice.

  • Eat mindfully: Slow down, chew your food, and stop when full. Don't eat in front of the TV.

4. Stay Hydrated

Half your bodyweight in ounces per day. So, if you’re 200 pounds, that’s 100 ounces of water. And finish it before 5 PM unless you want to wake up every hour for a bathroom trip. Advanced water drinkers can do one ounce per pound.

Hydration Tips:

  • Start your morning with a glass of water: Before coffee, hydrate first thing.

  • Carry a water bottle: Having it within reach increases your chances of drinking enough.

  • Flavor it naturally: Add lemon, lime, or cucumber to make water more appealing.

  • Use an app or timer: Reminders can help keep you on track.

  • Drink herbal teas or infused water: These count toward your intake.

  • Monitor urine color: Light yellow means you’re hydrated; dark yellow means drink more water. Dark brown urine means go to the ER now (or you just ate some fresh beets out of your garden).

5. Recover Mentally and Emotionally

Training is a stress reliever. So is getting outside, reading, and spending time with people who don’t drain your energy.

Ways to Prioritize Recovery:

  • Schedule downtime: Set aside at least 30 minutes a day to relax.

  • Practice mindfulness or meditation: Five minutes of deep breathing can make a huge difference.

  • Engage in a hobby: Painting, music, or even walking in nature can reset your mind.

  • Socialize with uplifting people: Surround yourself with those who motivate you.

  • Journal your thoughts: Writing helps process emotions and clarify goals.

  • Get outside: Fresh air and natural light improve mood and energy levels.

Time-Saving Healthy Cooking Tips

Even the world’s greatest workout is mostly worthless without a smart nutrition plan. But eating enough to see the gains you want takes time in the kitchen.

So I grilled Josh Hingst, nutrition specialist and former head strength and conditioning coach with the Philadelphia Eagles, for his proven shortcuts to help you plan and prepare quick, easy meals.

Borrow these meal-prep tricks to build a leaner, brawnier you — and spend less time toiling in the kitchen. You can eat better in less time. Just follow these tips.

Make Faster Protein Meals

Eating 20 to 40 grams of protein five times throughout the day is optimal for building muscle and maintaining low body fat, Hingst says. But let’s be real—when life gets busy, meal prep is the first thing to get tossed out the window.

No excuses—solutions exist. A meat-delivery subscription will bring organic chicken, beef, and pork straight to your doorstep, saving you trips to the grocery store. Bonus: You avoid the temptation of grabbing junk food while you’re there.

Protein Hacks to Save Time

  • Batch-cook proteins: Grill or bake multiple servings at once, then portion them out for the week. Store them in meal-prep containers, and you’ve got ready-to-go meals in minutes.

  • Use a slow cooker or Instant Pot: Toss in chicken breasts, spices, and a little broth. Set it and forget it. When it’s done, shred the chicken for salads, wraps, or stir-fries.

  • Go for pre-cooked options: Hard-boiled eggs, rotisserie chicken, and canned tuna are your best friends when time is tight.

Make This: Baked Chipotle Chicken

  1. Preheat oven to 400°.

  2. Line a stainless-steel roasting pan with organic chicken breasts.

  3. Add a dollop of organic roasted chipotle salsa on each piece.

  4. Bake for about 30 minutes or until the internal temperature hits 165°.

Pair with roasted veggies or a side of quinoa, and you’ve got a muscle-building meal in no time.

Double Down on Veggies

Skip the overpriced juices and make your own nutrient-packed meals at home. “Super soups, like broccoli-cauliflower, are moderate in fat and extremely dense in vegetable concentration,” Hingst says.

Cooking a big batch of soup on the weekend saves time during the week and boosts your disease-fighting antioxidant intake. Freeze leftovers so you always have a healthy meal on hand.

Make This: Broccoli-Cauliflower Super Soup

Ingredients:

  • 1 small head broccoli

  • 1 small head cauliflower

  • 4 stalks celery

  • 1 large carrot

  • 1 large sweet onion

  • 1 small bunch parsley

  • 4 tbsp coconut oil

  • 1 squeeze fresh lemon juice

  • 1 can chicken stock

  • 1 teaspoon pink Himalayan sea salt

  • 2 cups water

Instructions:

  1. Preheat a large pot to medium-high. Add 2 tbsp coconut oil.

  2. Chop celery, carrot, and onion and add to pot, sautéing until soft. Season with salt.

  3. Chop cauliflower, broccoli, and parsley. Add 2 more tbsp coconut oil.

  4. Sauté until cauliflower and broccoli are tender.

  5. Add chicken stock, lemon juice, and water. Simmer on low for 30 minutes.

This recipe makes 8-10 servings. Pair it with a protein, like roasted chicken, for a balanced meal.

More Time-Saving Veggie Tips:

  • Buy pre-cut veggies. Yes, they cost a little more, but they’ll save you chopping time.

  • Use frozen vegetables. They’re just as nutritious as fresh ones and last longer.

  • Make sheet-pan meals. Toss veggies on a baking tray with olive oil and seasonings, then roast them while your protein cooks.

Boost Gut Health with Pickled Foods

Your gut health matters. A healthy digestive system improves nutrient absorption, strengthens the immune system, and even helps regulate mood. Hingst recommends pickled foods like kimchi and ginger to keep your gut bacteria happy.

Why You Need Pickled Foods:

  • They improve digestion. Fermented foods introduce beneficial bacteria into your gut, which supports digestion and overall health.

  • They boost the immune system. A healthy gut means a stronger immune system, reducing the chances of getting sick.

  • They reduce inflammation. Many gut-related issues stem from chronic inflammation. Eating probiotic-rich foods can help reduce it.

How to Add More Pickled Foods to Your Diet:

  • Add kimchi or sauerkraut to your eggs in the morning.

  • Use pickled ginger as a topping for stir-fries, sushi, or salads.

  • Drink a shot of apple cider vinegar mixed with water before meals to aid digestion.

Master the Art of Meal Prepping

You don’t need to be a chef to eat well. You just need a system. Meal prepping saves time, ensures you eat healthy meals, and removes the guesswork from daily eating.

How to Make Meal Prep Easy:

  1. Set aside one meal-prep day: Sunday works for most people. Cook in bulk so you’re ready for the week ahead.

  2. Invest in good containers: BPA-free, airtight containers keep food fresh longer.

  3. Stick to simple meals: Protein + vegetable + healthy fat = a perfect meal. Don’t overcomplicate it.

  4. Use a meal plan: Knowing what you’re eating in advance removes decision fatigue and keeps you on track.

  5. Don’t forget snacks: Prep healthy snacks like nuts, Greek yogurt, and protein bars to avoid impulse eating.

Summary:

Healthy eating doesn’t have to be time-consuming. By batch-cooking protein, prepping nutrient-dense super soups, and incorporating gut-friendly pickled foods, you can fuel your body efficiently. Meal prepping saves time and ensures you always have a healthy meal on hand. Buy pre-cut veggies, use frozen produce, and invest in meal-delivery services to simplify your nutrition. Prioritize whole foods, balance macronutrients, and create a weekly meal plan to eliminate decision fatigue. Small, consistent changes lead to big results. Stick to these strategies, and you’ll maintain energy, build muscle, and support overall well-being without spending hours in the kitchen.

To your success,

Coach Joe

 


 

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.

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