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Rows of identical multicolored meals packed neatly in glass containers on TikTok and Instagram may have made meal prep popular, but there’s more to this practice than meets the eye. Planning, prepping, and sometimes cooking several days’ worth of meals ahead of time has a number of proven advantages, from saving you time to helping you get a wider variety of nutrients in your diet.

“I definitely think meal prepping helps us with just living well in general,” says Basheerah Enahora, RDN, owner of BE Nutrition in Charlotte, North Carolina. “When we put some thought into it, we’re more likely to pick up really nutrient-rich foods from the grocery store. We have a list that’s decided in advance.”

And when you eat at home, that means you’re not eating out — a practice that, research shows, can have negative health impacts if overindulged. For example, a study published in April 2020 in The Journal of Nutrition suggests that less than 0.1% of restaurant meals were of ideal quality, as defined by the American Heart Association, meaning they didn’t have a variety of fresh fruits and vegetables, whole grains, fish, lean poultry, and nuts, nor did they consistently limit sugary drinks, sweets, and processed meats.

If you’re new to meal prepping, it’s important to create a plan that works for you. “People feel that a meal plan has to be this rigid structure, but it doesn’t necessarily have to be that,” says Enahora. You could prep and pack everything on Sundays, like some people do, but if that’s not your style, choose a day that works for you, or spread the prep work out however makes the most sense for your schedule. Flexibility is key.

“It’s really about understanding how to put together a balanced meal and making sure you have those components on hand,” Enahora says. With some planning and perhaps a little preemptive chopping and marinating, you can easily call yourself a meal prepper and begin to see its benefits.

And those benefits may be more far-reaching than you imagine. Here are some more science-backed ways that meal prepping has been shown to improve your health and overall lifestyle.

1. Meal Prepping Improves Diet Quality and Variety

As previously noted, home-cooked meals are generally healthier than takeout, but there’s more: Meal planning is scientifically linked to a more diverse, higher-quality diet, which means it provides nutrients that you likely wouldn’t get otherwise. A study published 2017 in the International Journal of Behavioral Nutrition and Physical Activity found that individuals who plan their meals are more likely to have better adherence to nutritional guidelines as well as increased food variety. “This may be because planning for meals includes a longer thought process, allowing for educated choices,” says Mia Syn, RD, owner of Nutrition by Mia in Charleston, South Carolina.

Research also shows that more time spent on food preparation (over one hour a day) is linked to an increased intake of vegetables, salads, and fruits. It also generally helps you feel nourished but not overstuffed. “Planning ahead enables you to utilize different ingredients and create a more balanced plate, which leaves you feeling satisfied and satiated,” explains Brittany Modell, RD, owner of Brittany Modell Nutrition and Wellness in New York City.

2. Meal Prepping Is Linked to Weight Loss and Obesity Prevention

Takeout meals are almost always higher in calories, total fat, saturated fat, and sodium than those prepared at home, says Syn. That explains why meal prepping has been linked to weight loss and obesity prevention. The 2017 International Journal of Behavioral Nutrition and Physical Activity study found that meal planning was associated with lower odds of being overweight in women and lower odds of obesity in men. Additionally, a pilot program documented in July 2021 in the Journal of Nutrition Education and Behavior had participants meet every Sunday for six weeks to prep healthy weekday lunches and dinners. By the program’s end, participants not only adopted a more balanced diet but averaged a weight loss of more than 3 pounds.

Prepping meals ahead of time may also aid in weight loss thanks to portion control — especially if you are batch cooking. “Because you have control of the ingredients used and cooking methods, unlike restaurant meals or takeout, you can portion out your meals to meet your personal nutrition needs,” Syn explains. She adds that having the right tools — measuring cups and spoons, a food scale, and proper storage containers — makes all the difference.

3. Meal Prepping Saves Money

Research shows that less than one hour per day spent on food preparation at home is linked with significantly more money spent on takeout. Plus, meal prepping can help you save money on groceries because it forces you to be more intentional with your choices and your hard-earned cash.

“Having a plan allows you to figure out exactly what ingredients you will need for the week so you can use them,” says Modell. It’s great for budgeting in general, especially if you take into account ingredients you already have on hand. “Purchasing just what you need can help prevent food waste and ultimately save you money from random purchases that may otherwise go uneaten,” adds Syn.

4. Meal Prepping Saves Time (and Gets You Organized)

“Research suggests that a busy schedule is one of the top reasons why people choose quick takeout meals,” explains Syn. And if you’re wondering how cooking will save more time than grabbing a quick bite, she explains that “you don’t have to spend time prepping food every day or cleaning. Set aside one day each week to prep your meals.”

Then it’s just a matter of reheating and chowing down. Spending more time cooking up front will shave off time in the long run. Although it may be an overwhelming habit to get into at first — especially if you’re not used to making grocery lists — it gets easier with practice.

5. Meal Prepping May Help You Live Longer

A study published in September 2021 in the Journal of the Academy of Nutrition and Dietetics found that frequent consumption of meals prepared away from home was significantly associated with increased risk of death by any cause. In other words, those studied who ate at home often (less than one takeout meal per week) lived longer.

The study tracked the dietary habits of 35,084 adults age 20 and older from 1999 to 2014, and mortality was tracked through death records until the end of 2015.

6. Meal Prepping Reduces Food Waste

How often have you gone into the grocery store without a plan, only for much of the food you bought to go neglected and spoil? Meal prepping will help you end that vicious cycle and reduce food waste at the same time. One-third of all food in the United States is thrown out, according to the Environmental Protection Agency.

“Certain fruits and vegetables will eventually go bad if we don’t know how to incorporate them into meals or snacks,” says Modell. “Cutting and prepping fruits and vegetables will reduce the chance of food waste, because if they are prepped and ready to go, there is a much higher chance you will incorporate them into meals, especially when you are short on time.”

Syn adds that remembering to freeze certain fresh ingredients or batch-cooked meals can also cut back on waste. Plus, your future self will thank you for the work saved.

7. Meal Prepping Helps Eliminate Impulsive Food Choices and Dreaded ‘Hanger’

Impulsive food choices are all too real, “especially when you find yourself overly hungry,” Modell says. “This is because when glucose levels are low, any food decision will likely feel more impulsive. Your brain is going to look for quick energy, which often comes in the form of simple carbohydrates.”

Meal prepping and making the decision to eat balanced meals leaves room for flexibility while also encouraging you to eat food that “makes you feel good mentally and physically,” adds Modell.

8. Meal Prepping Can Improve Your Mental Health

There’s nothing quite like coming home after a long, stressful day and rallying with your partner about what’s for dinner. What if it was already decided? Imagine the huge sigh of relief that would bring. Meal prepping can make that your reality.

Although more research on this topic is warranted, a study published in September 2021 in SSM — Population Health found significant associations between the time that Canadians spent on daily meal prep and higher self-rated mental health as well as lower self-rated stress. Other research states that when the burden of choice is removed from eating, food relieves anxiety and anger, and also reduces systolic blood pressure more, than when choice is involved.

The perks of meal prepping go beyond the plate and can seriously impact your life and health. So the next time you wonder what’s for dinner, consider the difference you could make by planning ahead.

OZARK, Mo. (KY3) – Voters in Ozark will decide whether to approve a continuation of a sales tax to fix streets, bridges, and walkways.

City leaders say among the projects on the list include widening of U.S. 65, the Jackson Street Bridge, and improvements along State Highway CC.

Ozark City Administrator Steve Childers says the transportation sales tax was first approved by voters in April 2017.

”That allowed us to get the Riverside Bridge built,” said Childers. “That allowed us to get South Street to five lanes and improve the intersection.”

Childers says the State Highway CC intersection improvements would be beneficial because of heavy traffic and the high number of calls in that area.

“We would blow out that intersection, make that wider so trucks could turn and everybody could get through their a lot easier, a lot quicker,” Childers said.

Other improvements include continuing the South Street project and the expansion of the Chadwick Flyer Trail. Childers says as you venture to downtown Ozark, you can see many improvements this sales tax helped fund already.

”We used that to expand sidewalks, improve pedestrian safety and just build new roads for everybody it’s getting a lot busier down there,” Childers said. “Those are projects we did last year that we want to expand upon.”

Lance Kemp works in the area. He says most of his days are spent driving on the roads the city plans to improve.

”I absolutely do see that it is necessary for our roads to be improved,” said Kemp. “That’s how we’re able to have our jobs and to go to and from, it’s very important.”

However, Ozark resident Thomas Koffman says he thinks locals pay enough taxes already.

”Sooner or later you gotta stop the taxes and make better use of what you have,” Koffman said.

The 3/8 cent sales tax has generated about $1.6 million a year and the total tax collection will be about $8 million. The city says the renewal won’t cost voters any additional money, instead it will continue what they are already paying.

” The key is being able to reinvest into the community of Ozark,” said Childers. “I think transportation and trails and sidewalks are always something we have been told by our community that they want to see and this is a way to get there.”

Childers says if renewed the additional improvement projects would be completed over the next five years.

The election is Tuesday, April 5. Check out sample ballots from around Missouri counties in the Ozarks by clicking HERE.

To report a correction or typo, please email digitalnews@ky3.com

Copyright 2022 KY3. All rights reserved.

MediaTek’s full-force entry into the flagship chip market late last year gave us the Dimensity 9000. It has already popped up in the wild, notably with Oppo’s Find X5 Pro, which launched boasting both a Snapdragon and a Dimensity flavor. If current rumors making the rounds are anything to go by, the chipset might soon be integrated into one of the biggest Android OEMs around — Samsung.

Per a post from Chinese tipster It’s Fat on Weibo (via Notebookcheck), it seems Samsung is working on a device powered by the MediaTek Dimensity 9000. This isn’t the first time we’ve heard this — it was previously rumored that Samsung was listed among the OEMs that will use the chip in the future. The post also mentions that this device could come with a 4,500 mAh battery and a price point between 3,000 and 4,000 Chinese yuan ($470-$630 USD).

The original source makes some guesses about the mystery device, mentioning that it could either be the Galaxy S22 FE or a supposed “Galaxy A53 Pro.” Then again, no A-series device to date has been followed by a “Pro” revision — so unless Samsung is changing gears in a major way, it’s more likely that such a device would fit into another tier — perhaps as a Galaxy A83 or A93. Then again, if the Galaxy S22 FE does launch with this chip, it would mark the first time an FE model ran a different chip than its flagship forebears like the Galaxy S22 lineup, which runs Snapdragon 8 Gen 1 or Exynos 2200 chips depending on the market.

It’s likely too early to make truly accurate predictions here, given the information currently available. But using the chip wouldn’t be entirely out of the ordinary for Samsung. As a reminder, last year’s Galaxy A32 5G ran a MediaTek Dimensity 720 chip everywhere it was available, including in the US. That said, users buying this phone might also be in for a treat performance-wise, as it has the potential to be nearly as good at meeting benchmarks as its direct Snapdragon/Exynos competitors.

It’s still early days. Rumors about this device are on the murky side, but it’s a good bet things will begin to clear up in the months and weeks to come.

Weekend poll: What would it take to get you to subscribe to YouTube Premium?

Arol Wright (311 Articles Published)

Arol is a tech journalist and contributor at Android Police. He has also worked as a news/feature writer at XDA-Developers and Pixel Spot. Currently a Pharmacy student, Arol has had a soft spot for everything tech-related since he was a child. When not writing, you’ll either find him nose-deep into his textbooks or playing video games. Reach him at arol@androidpolice.com.

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I pride myself on being slightly ahead of the curve in matters relating to self-preservation. In the pandemic’s earliest days I bought a freezer for the basement before they sold out. The following spring I was among the first in line, or rather online, to buy a propane patio heater. And last month I purchased potassium iodide pills to protect my thyroid from radiation poisoning in the event of nuclear war.

Some of you of a certain age may recall that official-looking black and white 1960’s parody civil defense poster. Titled “Instruction to patrons on premises in case of nuclear bomb attack” it offers seven common sense steps. The suggestions include staying clear of windows, removing glasses, emptying pockets of sharp objects, and, as that era’s school children will undoubtedly remember, to duck and cover.

But the seventh and final rule is the one I remember best because it has the ring of unvarnished truth. “Then kiss your ass goodbye,” it says. Because, of course, you’re not going to survive a nuclear war and if you do you’ll undoubtedly be one of those unfortunates who lives to envy the dead.

I mentioned to my wife that it’s sort of amazing that the minute the Covid epidemic finally seems to be in the rearview mirror Vladimir Putin goes and invades Ukraine with its intonations of World War III. Since March 2020 the news has gone from bad to worse. But she politely corrected me. We’ve been on a roll, and by that I mean towards the precipice, since Donald Trump took the oath of office in 2016.

Obviously, purchasing a bottle of potassium iodide pills says as much, if not more, about me than it does the state of world affairs, as calamitous as they may be. It’s sometimes hard to isolate which personality traits one inherited from what parent. In my case it isn’t. If my father had a mantra this was it: anything that can go wrong will go wrong. Coming in a close second was Semper Paratus. Always prepared.

My latest fear is that the iodide pills I bought are fakes and the real ones are by now sold out. Or at least the dosage isn’t powerful enough to prevent my thyroid from having to execute rule #7 on that civil defense poster. The label on the bottle measures the ingredients not in milligrams but micrograms. And to the extent I’m able correctly to convert one to the other each pill doesn’t have enough medicine to save a mouse.

I went online to check out iosat, the brand most often referenced in news stories as being the real thing. I’d seen them for sale but was too cheap to spend over a buck a pill when I could buy a bottle of 120 from my chosen manufacturer for only a couple dollars more. I’ve got the whole family to think about and potassium iodide appears as generic a drug as aspirin.

But once I visited Emergencykits.com, one of the sites hawking the iosat pills, I discovered all sorts of other neat stuff you shouldn’t be without when approaching an apocalypse. They sell emergency kits for home, school and office in either a backpack or bucket. A bucket sounds rather cumbersome to schlep around except I see that it doubles as a latrine in a pinch. On that note, perhaps my favorite item, available in the deluxe 25-person Office Pro Emergency Kit, is their GO Anywhere Toilet System (both letters of GO capitalized in case you miss the point.) The system includes, as you might expect, toilet paper, though it doesn’t specify whether one or two-ply, as well as a handsome charcoal-colored fabric toilet privacy shelter – basically an outhouse made of tent material. There’s also a sit down toilet, though no seat. I’ve always found that a bit of a bummer in European gas and train stations. But I suppose that if you’re among the lucky last surviving members of your species you have more important things to worry about than being able to read on the toilet.

I’m already well stocked in some of the other items in the super-duper emergency kits’ contents. For example, crank radios, flashlights and first aid kits. It was a source of some disappointment when I recently acquired a generator and realized I probably no longer needed the trusty, battery operated bed stand beacon. But the propane that fuels the generator is only going to last so long before I’m rubbing sticks together. Maybe that’s why waterproof matches sounds like a must-have.

Also, there are two major survivalist categories where I’ve totally dropped the ball: emergency food rations and water purification systems. I think I can probably do without a comb, though my wife couldn’t, or a personal tissue pack. They’re also included in the kit.

Then again, I see that nuclear war isn’t listed among the situations — such as earthquakes, tornados, wildfires, floods and extreme cold and heat events — their kits are made to address. They also don’t mention guns. My hunch is that in a pinch a loaded weapon might prove decisive. Not to mention charm and a willingness to improvise.

Ralph Gardner, Jr. is a journalist who divides his time between New York City and Columbia County. More of his work can be found at ralphgardner.com

The views expressed by commentators are solely those of the authors. They do not necessarily reflect the views of this station or its management.

Google’s recently stressing its renewed interest in tablets, between Android 12L and new developer tools that should make targeting big-screen devices easier. Some of these benefits apply to foldables, too, but Google hasn’t set the best example in its own software, like the fact that Gboard is a mediocre experience on both tablets and foldables, with layouts that don’t work very well on a bigger display. But according to a change spotted in a recent Gboard beta, a split layout is coming.

Gboard’s split layout saga dates back to Android 6 Marshmallow when a split layout for the stock keyboard (which evolved into the Gboard of today) was first spotted in development. The feature never actually rolled out, however.

As the intervening years ticked by and Android tablets were essentially ignored by both Google and developers, the loss of the feature didn’t matter much. But the rise of foldables and Google’s renewed focus on big-screen form factors have changed things. As a personal fan of folding phones and a straight-up hater of Samsung’s mediocre software keyboard, the lack of a split layout on Gboard has been a personal pain point now for years.

Android Police’s Zachary Kew-Denniss spotted a new toggle on a recent Gboard beta (v 11.5.05.427194903) in the Layout section of Gboard’s preferences that states, “Split layout to include duplicated keys,” and “When the keyboard is set to split layout, some keys will be duplicated on both sides.”

Although a split layout isn’t actually present on his device (a Galaxy Z Fold3), even with the toggle enabled, the terms in the new toggle make it clear that a split layout is coming to Gboard, and that it will also duplicate keys on both sides of the split when it is enabled — presumably, keys near the middle of the layout that one might hit with either thumb. The options for one-handed mode are also gone, which could indicate one-handed mode might be limited to smaller-screen devices if and when the feature lands. One-handed mode still appears in settings on the Z Fold3’s cover display, in this instance, strengthening that possibility.

Kew-Dennis also notes that his current layout in Gboard is partly broken. For one, he has the new Material You layout, recently spotted on other non-Pixels. For another, the size of the layout is smaller than it should be, even when cranked to the maximum height, seemingly using the phone-sized layout at all times, even in landscape on a bigger folding display. As a beta, this is probably to be expected, but buggy details like this further indicate that layout work is under active development.

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Ryne Hager (2959 Articles Published)

Ostensibly a senior editor, in reality just some verbose dude who digs on tech, loves Android, and hates anticompetitive practices. His only regret is that he didn’t buy a Nokia N9 in 2012. Email tips or corrections to ryne at androidpolice dot com.

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FORT WAYNE, Ind. (WANE) – The Mastodons will make their way down to Daytona Beach this weekend – and are hoping for an extended stay as Purdue Fort Wayne is set to compete in the 2022 College Basketball Invitational.

The Dons, seeded 16th out of 16 teams in the CBI, are set to face top-seeded Drake in the first round on Saturday at noon.

The Dons enter the CBI with a 21-11 record on the season. PFW earned a share of the Horizon League regular season title, but fell in the semifinals of the conference tournament 57-43 against Northern Kentucky last Monday in Indianapolis.

According to the Dons, this will be the sixth postseason appearance in program history. The ‘Dons have four berths in the CollegeInsider.com Tournament (CIT) and one in the National Invitation Tournament (NIT).

CHARLOTTESVILLE, Va. (WVIR) – One of the highest anticipated regular season matchups for the UVA Men’s Lacrosse team is quickly approaching.

The top ranked Hoos will play the second ranked Maryland Terrapins in the Capitol Classic Tournament in Washington D.C.

This is a rematch of last year’s national championship game.

“It’s something that, obviously, we’ve been looking forward to, and it’s been a very exciting time preparing for them already this past few days,” Grayson Sallade said.

This is the inaugural Capitol Classic. There will be three games played on Saturday, March 1, at Audi Field.

Copyright 2022 WVIR. All rights reserved.

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