Tomorrow is Monday. You have to wake up early, trek to work and finish everything you didn’t get around to on Friday. Instead of seeing Sunday as the relaxing day it should be, many people see it as a day of impending doom.
The busy week ahead doesn’t have to seem so besieging. Sunday’s preparatory opportunities are often overlooked, but health consultant and Trim & Terrific cookbook author Holly Clegg divulges some Sunday habits that can help keep Monday to Friday stress free.
PANTRY PREP Clegg’s No. 1 most important trick for a smooth workweek
Keep your pantry stocked with quality, nutrient-rich ingredients to take out and whip up easy, healthy meals throughout the week, Clegg suggests.
Consider this your permanent shopping list resource.
Items to always keep on hand:
Whole-wheat pastas
Brown rice
Whole oats
Whole-wheat bread
Canned & dried beans
Long-lasting veggies such as corn & sweet potatoes
Onions, garlic & tomatoes
Prepare meals ahead of time. Here’s how to prep several foods to keep them fresh and at the ready:
• Pastas and rice.Store leftovers in sealed, plastic storage bags, separate from sauces and accompaniments. Mix together in a Tupperware before work or reheat together in a pan for dinner.
• Proteins.All proteins (except fish) will stay fresh for several days in the refrigerator, Clegg says. Chicken and pork tend to microwave better than beef.
• Fresh fruits and veggies. Keep these on hand for snacks. Instead of snacking on chips or snack cakes because they’re convenient, prep snack-sized bags of fruits and vegetables in the fridge each Sunday. To keep sliced apples or avocados fresh, drizzle with lemon juice. To keep fresh produce longer, don’t wash until it’s time to eat or cook, store unripe fruits on the counter and move to the fridge once they’re ripe and keep produce such as potatoes, onions and tomatoes in a cool, dry place.
• Seasoning.Dice onions, peppers, cilantro, parsley and other essential seasonings on Sundays and keep in plastic storage bags in the fridge or freezer for use throughout the week. Chopped seasonings will stay fresh for a week in the fridge and even longer in the freezer, Clegg says.
• Salads.Separate the greens and dry ingredients into meal-sized portions and add other toppings and dressings when it’s time to eat. To keep salad greens longer, Clegg suggests storing them in tightly sealed plastic bags with a little air.
• Soups and stews.Pre-make in large batches and store in the fridge. Not only do soups and stews keep well, but they tend to taste better after they sit for a day or two.
• Casseroles.Pre-made casseroles will stay fresh in the refrigerator for a few days, but Clegg’s favorite way to prep casseroles is to freeze individual portions and re-bake in the oven when it’s time to eat.
GET PHYSICAL Benefits of different types of exercise
It can be tough to fit exercise into the weekdays, but Clegg recommends exercising at least every Sunday to relieve stress before the week begins.
Even if hitting the gym is out of the question on work days, getting in a workout on Sunday will make your Monday better by allowing you to sleep better and relieving both physical and mental tension.
WEEKEND RECHARGE Clegg’s recipe for the perfect Sunday
Take the morning more slowly than usual. Wake up later and have a couple cups of coffee or tea, Clegg suggests.
Evaluate the week and decide what recipes to prep. Check the pantry, make a grocery list and make a trip to get everything needed for the week so you don’t have to go back later.
Get outdoors. If you’re normally stuck inside during the week, take advantage of the daylight hours on Sunday. Take a walk, read a book on the porch or take a trip to the dog park.
Enjoy the evening. Spend time with family and friends and relax before the workweek starts. Be sure to get enough “down time,” whatever that means to you. Sleep, meditation, reading or watching your favorite TV show are all great ways to wind down before Monday.
