Sunday Meal Prep | Week of June 23
Plus: not panicking about toxins, a no-dye spritz, & salmon two ways š
Iāve gotten a flurry of messages of concern about toxins and heavy metals in our food. Itās concerning to say the least and I donāt blame you for feeling frustrated and worried. While I think itās important to be aware and educated about the dangers of our food supply (itās the only way weāll be able to change it!), I donāt want you to panic. Hereās my approach:
Step 1: Reduce your toxin exposure
Educate yourself and remove as many toxins from your household as possible. In our modern world, itās impossible not to encounter toxins, and this information is constantly evolving. Iām trying to provide as many resources for this as I can.
Step 2: Optimize your bodyās ability to detox
This is where your dietary and lifestyle practices come in. In addition to removing as many toxins as we can, here are some things we can do to help our body detox from them.
Eat a varied diet of primarily whole, unprocessed foods (organic and regenerative as much as possible). The more variety in our diet the more nutrition we will get. This includes antioxidants which are particularly useful for detoxification and cellular repair. Last week, I wrote about trying to consume 30 different plants per week (including vegetables, fruits, nuts, seeds, and legumes). Frozen organic produce or misshapen organic produce are good cost-saving options. I also love spices and herbs for an antioxidant boost.
Prioritize sleep. Sleep is when our body is able to do cellular repair. Itās very important that we give our body the time and space to keep ourselves functioning optimally.
Reduce stress. Find some stress management techniques that will help calm your nervous system. This could include meditation, yoga, time in nature, exercise, breath work, doing creative projects, or journaling.
Move your body. Staying active can help reduce inflammation, decrease stress, and help protect your body from illness and disease.
Hydrate. Make sure youāre drinking at least half your body weight in ounces each day.
Alright, everyone take a deep breath. Letās get into it!
WHAT IāM LOVING RIGHT NOW
Just a few things Iāve been into lately:
The āno food dyeā spritz:
A recipe without Red 40
Since weāre on the topic of toxins, I thought I would share these non Aperol, red 40-free aperitif options to use in your summer spritzes. Iām loving Liquore delle Sirene, LoFi Aperatifs, Mommenpop, Dola Dira, and Ghia (for a non alcoholic version - I adore this stuff, use my code MIA15 for a discount). I posted this on Instagram on Friday if you want a visual too.
My summer necklace:
Just one pearl.
I got this little gem for myself and canāt stop wearing it, so here you have it. The rope comes in a variety of colors. I got the red, but am contemplating picking up the black too.
Okay, last thing before we get into this weekās menu: some housekeeping!
Book club
This month, weāre reading Good Energy by Casey Means, MD. The chat is scheduled for *this* Tuesday, Jun 25th at 9:30am PT/ 12:30pm PT (zoom link is in the Substack chatāif you canāt find it, message me with your email address and Iāll add it to the calendar invite).If you havenāt finished (or started) the book, thatās fine! Weāll be discussing a lot of topics covered in the book from blood work, rethinking exercise routines, blood sugar balance, and more.
June giveaway
One of you is getting a Ziip Halo Nanocurrent device and a 1:1 nutrition session with me. All you have to do to enter is be a paid subscriber, but if you want an extra shot at the prize, share your meal prep on instagram and tag me (@mia_rigden). Winner will be selected on Monday, July 1. I canāt wait to meet you :).
These are perks for paid subscribersāyou can upgrade your membership here if you want to join in!
MENU | WEEK OF JUNE 23rd
Weāre kicking off the menu this week with a staple of mine: lamb meatballs. These meatballs are packed with antioxidant-rich herbs and paired with grains, greens, and a tahini dressing. So good! Weāve also got my favorite salmon two ways on deck for this week, and Ozzieās favorite chicken with a grown up twist (for me lol).
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