meRIT Webinar: The ABCs of Healthy Meal Prep

meRIT Webinar: The ABCs of Healthy Meal Prep


>>>ERIN BURD: Today’s webinar is entitled
“The ABC’s of Healthy Meal Prep.” Our presenter today Yenory Garcia Pouncil, a wellness community
focused on teaching women ways to eat simply without feeling overwhelm and deprived. You
can learn more about iAmHealthyFit at iAmHealthyFit.com. A link will be sent in the following email
to today’s webinar. Yenory is an Afro Latina. She uses her own
personal struggles with health and wellness to empower others to take control of their
health using food and healing sources. Her work has been featured on “Good Morning Washington,”
“Women’s Health Magazine” and “The Huffington Post.”
She is an athletic and fitness association of American certified group of exercise instruction
and certified exo-aerobics instructor. We are so glad to have you with us, Yenory. Now
over to you.>>YENORY GARCIA: I’m excited to be here.
Thank you so much for having me. Hi, everyone. I’m excited to do this webinar and talk to
you about meal prepping and how we can focus on your life even better. Why don’t we get
started? All right. It’s a little bit about me. I know
Erin had an opportunity to talk about who I am and what I do here. I was battling depression,
and I gained 25 pounds, and I used healthy eating and focusing on food preparation to
lose the weight and find myself in a better position.
I felt in control for the very first time in my life and learned about the woman I became.
I use my experience to help women, or men as well, to transform their lives and to become
healthier and happier people. Here’s a little bit about iAmHealthyFit. It was launched in
2014, and it’s been featured in a number of platforms, including “good morning Washington,
“Huffington post and women’s health magazine. You can learn more on the website at iAmHealthyFit.com.
Okay. So before we get into meal prepping, I would ask you to take a moment to think
about this question. How can you change your life? You I would like you to take a second
to select the answer to describe how you are feeling in this moment. I’ll give you a second
to kind of get some answers flowing and select one of the multiple choice answers in front of you.
It gives me an idea to kind of understand where you are with meal prepping and what
does that look like for you right now. Oh, okay. Okay. Thank you. So this is the
before and after photos of my husband and I. We were battling depression. I was overeating.
I’m a stress eater. I have struggled with that my whole life. My husband was actually
struggling with sleep apnea, which often woke me up at night when I was sleeping.
I remember one night I franticly woke him up because I was afraid that he was choking
during his sleep. He eventually went to the doctor, and they let him know that he was
medically obese and that he had to lose weight if he wanted to deal with some of those issues
and that caused struggle in his sleep pattern. We didn’t realize we had health issues, but
that became a wakeup call to us to improve our eating habits and be consistent around
eating better. So this we were eating we ate out at a lot.
We live in New York City where there’s a lot of great restaurants and great food. We were
enjoying those foods. We were also eating drinking a lot because we would go out to
eat, and you pair it with a drink. Our go to restaurants included Ceasar’s, which in
our minds was a lot healthier than McDonald’s. I personally love their lemon chicken wings,
which is one of my favorite things to eat all the time, and, of course, chocolate. A
huge chocolate fan. I fell in love with their creamy fillings, caramel fillings, and then
it’s something that I have always eaten. I never thought about even not eating snickers
bars. We didn’t exactly focus on fruits and vegetables.
We really focused on eating foods that were not healthy for us, and this is something
we’re mindful about. Then we began we realized that we have to
do something about what was going on because dealing with me dealing with depression and
my husband dealing with sleep apnea and other issues that arose from our obesity issues
that we were facing in our relationship or as individuals.
Both my husband and I needed to eat better, and we realized that one of our main issues
was snacking. It was the food that we kept around the house, the foods we ate when we
were out with friends that constantly pushed us to eat unhealthy and created patterns of
unhealthy eating. We decided to focus on prepping our snacks.
Before anything else, that was the main thing we focused on. Over time this process took
us from this image that you see on your left to what you see on your right. It has helped
us maintain our lifestyle for the past three to four years.
>>Let’s get into the answer to this question. Meal prep is any action that you take to help
you prepare your food in advance. This means the meal prep can be healthy or unhealthy.
A lot of people assume that meal prepping is something that’s healthy
all the time. You have to everything from meal containers and everything
that goes into it. It keeps a lot of people from meal prepping, because frozen dinners,
depending where you are getting your dinners from, could be a meal prep. Cleaning your
fruits and vegetables can be meal prepping. Having the food in your frig in individual
containers is a popular answer because that’s how social media makes it look like. That’s
how a lot of experts make it look like, but in reality even things like cleaning your
fruits and vegetables are forms of meal prepping. Meal prep can be healthy or unhealthy. A lot
of us engage in unhealthy meal prepping. It could be the snacks you have in your drawer
or what you have in your purse at your office. That’s a form of meal prepping that is not
beneficial to you, but you are actually doing it.
The good thing about shifting from that unhealthy meal prep to a healthy meal prep is that you
can then be in control.>>There are other ways that you can meal
prep without necessarily having to have your frig look like that. There are myths around
meal prep. Myth number one is that meal prep takes forever. A lot of that has to do with
the fridge that’s in front of us right now. As you can see, it has a fridge here, and
there are containers in the fridge. This is actually one of my personal meal preps. This
did take a long time. However, your meal prep doesn’t have to look
like that. If you are a beginner, I would highly recommend trying this for the first
time because once you do this, meal prep doesn’t have a one size fits all definition. You get
to decide how long your meal prep is based on how much time you have or what your schedule
looks like. One thing that you can start with is cleaning
your fruits and vegetables. I encourage my clients to begin with that because it’s really
simple to do. You don’t have to take a lot of time to do it, and you eventually will
if you get home and when you’re ready, you find yourself saving that for later when you
are ready to eat them or when you are ready to prep them. It requires zero cooking. If
you don’t like to cook, we can still do meal prep without ever having to cook anything.
However, when you are ready to cook this food, you will begin to move your meal prep in line
to another technique that might meet where you are in that space. Remember, you are in
control. You decide how long this process can take. No one can decide but you.
Meal prepping is what it means to you, and that’s how you can choose to do it. You can
do it efficiently and consistently. Now, the second myth that I hear often around meal
prepping is that you don’t have time. Now, I had a client once that told me that she
only has a few minutes. I can only spend 20 minutes with the meal prep thing. That’s all
I have. I cannot do any more than that. A few weeks later she told me she loved bingeing
on her favorite shows. I think she was watching “Game of Thrones” at that time. She said it
was one of her favorite things to do. I recommended to her that she try prepping her snacks while
she was watching “Game of Thrones.” I said when the show starts, put your stuff aside,
and can you start prepping some of your things. You can start washing the vegetables and putting
your nuts in your containers. Before you realize it, you will be done with your meal prep.
She found out that she could have finished her snacking meal prep for seven days within
25 minutes. Way before the episodes were over. She was done prepping her snacks for the week,
and it didn’t take her any additional time to do that. The truth is that you have time
to meal prep. You will have to find a way to incorporate
meal prepping into the things that you already do daily into your daily routine. Once you
do that, you will see the benefits of meal prepping, and it will become easier for you
to do it in the future. You will be more excited and make more time for it, and you won’t struggle
as much to make it a priority. There are a lot of ways to make that work
for you. At this point I do want to take a pause. I know it’s a lot of information. I
want to see if anyone has any questions about what meal prepping is and the information
I have discussed up to this moment. All right. If no one has any questions, I’ll
go ahead. Please send your questions to Erin, and she’ll get them to me.
Okay. Why do you need to meal prep? That’s something that comes up often, right? Why
is this something you should do? Well, I can go on for hours about the benefits of meal
prepping and how it has made my husband and my life for the better.
These are some of the things that are transformational for us. Number one, it cut the time that I
cook by 50%. As I showed you earlier, I cook for the entire week. I make my lunches, my
husband’s lunches, and the dinners, and the snacks. I do a lot of cooking, and all of
that cooking was taking me between ten to 12 hours. Once I really set on meal prepping
and figured out what worked and didn’t work for me, I was able to cut it down to six hours.
Now I’m down to four hours. It’s even more efficient. That’s less time I’m spending cooking
and more time that I can do other things that I enjoy the most. At the end of the week I
don’t when I come home from work and I’m tired, I don’t have to worry about cooking at all.
I just go into my day and eat the food that I have at home and maximize my evening instead
of having to worry about cooking. The other thing that has been really helpful
for us is shorter trips to the grocery store. Growing up my mother spent hours at the grocery
store. I never knew we spent so many hours. It seemed like it went on forever. Now when
I grew up, I didn’t want to spend too much time in the grocery store. I found the more
time I spent at the grocery store, the more likely I am to buy foods that I don’t need
to purchase. By using meal prep, I’m able to go to the
store and make my trip about 30 minutes or less because I know exactly what I’m going
to buy, I know exactly what I’m not going to buy, so I avoid certain aisles, and I get
in and get out. Sometimes I spend more time online waiting to pay for my food than I’m
actually spending looking and buying the food. I’m able to create hours in the week to do
things that I enjoy the most besides being in the grocery store or cooking for a long
period of time. You also have an opportunity to do that in your life.
Now let’s get into some of the don’ts of meal prepping. A little bit about how we can help
change our lives. This is an opportunity for me to get deeper into what not to do in your
meal prepping and what’s to help you be consistent and successful and wanting to do it.
There are three things that I think we should stay away from when you get started with your
healthy meal prep. The number one thing should be make it a priority and be intentional.
If you leave meal prepping to chance, I guarantee you, it will not work for you. You’re not
going to do it. You’re not going to be consistent with it. You’re not going to think it’s working
because you won’t be consistent, so you’ll be convinced it’s not working, and you’re
not going to want to do it. If you want to be if you want to make this
work for you, you have to be intentional about it, and you have to make it a priority.
Stay away from using long recipes. These recipes are going to overwhelm you. If you look at
something on the Internet and you look at the recipe list, and there are ingredients
with 30 steps to it and takes, like, four hours to cook, you are immediately going to
say I’m not interested. It’s too much. I don’t want to do it. I’m never going to do this
again. Meal prepping is not my thing. I’m done with it.
Instead, you want to you want to stay away from that. If you want to get away from that,
you just want to focus on using things that are not going to make you feel overwhelmed.
You want to focus on the recipes that are going to be have steps that way you won’t
feel I’m overwhelmed with it. Be mindful of what you keep around the house.
It doesn’t have to be super clean, super healthy. You can compromise with yourself, but you
do want to be mindful around what things you keep at home. When we got started, there were
a lot of things you really felt that if you kept those foods around the house, even if
you weren’t craving for it, just knowing it was home was enough for us to grab those foods
and eat them. We decided to move away from unhealthy meal
prepping to healthy meal prepping. You want to be mindful about what you keep around your
house. If you fail to prepare, you prepare to fail. We want to get in the business of
succeeding and preparing so that we don’t fail and not the other way around.
Are there any questions about the don’ts of meal prep?
>>So we do have a question for you, Yenory. The first question comes from Steven, and
Steven says that he has tried meal prep for an entire week on Sunday, but found that anything
he uses as an uncooked leafy vegetable would start to go bad or soggy before Friday came
around, so he wants to know how do you keep your prepared foods fresh all the way through
the end of the week?>>YENORY GARCIA: Thank you, Steven. There
are two things happening here. If I’m using if you are using a leafy green for something
like a salad, for example, then one tip that I use to keep it crunchy and fresh is spritz
them with a little bit of water and put them in a plastic bag in the frig. That keeps the
moisture in. By the time you’re ready to eat your leafy greens, then they will not be soggy,
and they used to have the texture that you’re looking for.
If you are going to use leafy greens for smoothies, then I recommend just freezing them. Freezing
them would be great. When you are ready to have your smoothie, you can drop them in your
blender so that you can blend them up. That way they’re not soggy and will not go bad.
If you those are my two recommendations. If you put them in the bag and sprinkle a little
bit of water and put them in the bag, then you’ll find that the life is going to expand.
Something else that people do I used to do it in the beginning is wrap my leafy greens
in paper, like in brown paper. That also helps. Some people use newspaper too. I didn’t have
newspaper. I know it’s what some people use, and it works for them. You can also try to
maintain the crispiness and crunchiness of your leafy greens.
Are there any more questions?>>I think we’re ready to see some more of
the presentation now.>>YENORY GARCIA: Thank you, Erin. Some of
the do’s of meal prepping. What should you really be doing? So the first thing you need
to do is go to the grocery store or get fresh produce to you some way somehow, right? Some
people I know they use services like that deliver food to your door. I don’t use that
service. I go to the store and pick out my own fruits and vegetables from the grocery
store. If you want to do that, just having fresh foods deliver to you or having it prepared
is something that I would highly recommend. If you don’t like to cook, there are a number
of meal prep services out there that would do this for you depending where you live.
You might want to explore that option. If you want to cook your own food, then I
highly recommend going to the grocery store. This time you are going to get connected with
your food and even understand what your food looks like in its raw form.
A lot of us don’t really know how food is supposed to taste because we eat so much processed
food. When you look at processed food and the challenges, we’ll talk about that later
on in the presentation. Follow the 80 20 rule. This applies to anything
you eat, whether you are buying something at the grocery store, whether you are buying
something at a restaurant for eating, whether you are cooking something or whether you are
prepping, whatever. Always follow the 80 20 rule. It states that you should eat about
80 periods of the food 80% of the food that you eat should be non processed, foods that
are fruits, vegetables, whole grains, things that have not really been messed with so much.
Then with the 20% it’s an opportunity for you to compromise with yourself. I hear this
term often around cheat meals and cheat weeks and cheat days. You cannot cheat at food.
You got to eat the food, the food will do it for you. If it’s healthy, it’s going to
nourish you. If it’s unhealthy, it will not nourish you. In some cases it might even make
you sick. You cannot stop thinking about food even on a cheat meal and cheat day.
Because you have been eating 80% of your foods that are healthy, you are going to give yourself
20% that you enjoy. You want to make sure that you are following the 80% rule when you
are buying things at the supermarket. Here is an example of my actual grocery shopping.
You see the fruits and kale in there and other things that are not being shown. I have cashews,
sweet snacks that my husband and I like to save. You can have a healthy meal prep shopping
experience and still have leniency with yourself. When you don’t compromise with yourself, you
got to find yourself bingeing on a lot of the unhealthy foods, and next thing you know,
you’re going to be setting yourself back. We want to continue taking things forward,
and you don’t want to take yourself back, right? Make sure you follow the 80 20 rule.
Number three, it read your nutritional labels. This is perhaps the most important tip I can
give you. If you take nothing from this presentation, this should be the one thing you really take
with you. There are a lot of foods that the ingredients
have been banned in other countries in the world. Reading the nutritional labels can
teach you a lot about what you are putting in your body. You can learn why you are not
getting the results that you want to see, why you have certain illnesses, why the weight
continues to come back and you can’t drop it or get rid of it.
Really focus on looking at nutritional labels. There’s a lot of information on nutritional
labels, but you should start with the ingredients. Look at the ingredients. If there’s an ingredient
there that you don’t know, google that ingredient and you’ll know what you are putting in your
body. For those of us that have children, you wouldn’t
give something in your child. Sometimes when you get older, you will start you get to the
point where you don’t care as much, and that’s how we find ourselves battling with a lot
of weight issues and health issues that lead to other issues like emotional issues and
things look like that. If you have a list of 30 ingredients, and you only know one or
two, then you probably want to think before you buy that. Being aware of how much you’re
buying and what you are eating one of the number one things to do would be focus on
food preparation and using that tool to become healthier.
>>Once you figure out all the meals that you want to prep, set a time in the day and
stick to it. A lot of times on Sunday I wake up around 9:00 a.m. by 9:00 a.m. I start cooking.
By noon at the latest. Here I have an example of some of the meal preps that I do. My husband
went through a stage where he wouldn’t eat broccoli and chicken. We have a lot of smoothies.
It’s spending that time to plan your schedule and plan it out so that you can know what
are you going to cook, what are you going to cook, and you can get right into it. People
say when I come over, you can say, well, I’m meal prepping during this time so why don’t
you come later or come on another day. You can decide how you can make that a priority
for you and make sure you plan around it so that you can be intentional. Like we mentioned
earlier, if you’re not intentional, it’s not going to work.
>>We snack at the office or snack at the office or snack at the game or snack all the
time. Focus on your snacks, and that’s an easy place to start.
Starting with snacks is a really good option. Buy things in season. I highly recommend when
food is in season, it tastes better, it’s fresh. It’s usually stale because there’s
so much of it. You can buy the foods and freeze them for later, or you can maximize some of
the foods during the season and change it around.
Definitely be open to compromising with yourself and not feeling like your meal prep has to
be perfect all the time. Instead, you want to be open to making some of the compromises
so you don’t feel like you’re being deprived. When we are deprived, we go back to old behaviors
and old foods that we want to steer away from. Any questions before we move on?
>>We do have a question, and I think it’s a good introduction for the next section?
How do you find recipes that aren’t repetitive, and what sorts of things do you feel are best
that will last through the end of the week?>>YENORY GARCIA: That’s a really good question.
So we’re going to I’m actually going to give you a list of web sites where you can get
recipes from that I use all the time. I will share that with you later in the presentation.
We are not all the same, to we need to try these things out. One of the things that work
really well are cooking your grains in advance is something that will last throughout the
week. You can do things you can cook some grains for they last for up to, like, five
days. You can freeze some of them earlier in the week, and they last longer and you
can warm them up later. Things like quinoa and brown rice. These things last four to
five days. If you freeze some of these things, you can expand the life of the food as well.
These are examples of things you can cook, and I can get more into that later in the
presentation and can go true some of the options. All right. So let’s talk about creating your
healthy meal plan. One, according to the CDC one in three adults in the United States are
obese, and one in six children are obese. People with obesity are at a higher risk of
diseases like stroke, hyper pressure, type II diabetes, sleep apnea, like my husband
was dealing with, breathing problems, and mental illnesses like I was dealing with.
Obesity is a huge issue for us here in the United States.
Why is obesity such a problem for us? In 2016 there was a study that was published in a
journal called “The B & J Open.” The study was met by Brazilian scientists
at the University of Sao Paolo. 60% of calories Americans eat every day come from ultra-processed
foods. Ultra-processed foods are things like false colors and sweetens and things you wouldn’t
cook with at your house. It causes overeating. Like I mentioned earlier, as I was dealing
with my own personal challenges, we were eating out a lot. A lot of the foods that we ate
were unhealthy and came from places where we were not cooking that food and that’s why
cooking could be a useful component of the process. Only 1% of the foods that we eat
the calorie that is we eat on every day come from vegetables. My husband said, you know,
that makes sense because when I was growing up, my mom would only cook vegetables on Sunday.
That was the only day she had time to cook for us. We would eat vegetables on Sunday.
I think we are not getting our intake from fruits and vegetables. We’re getting it from
ultra-processed foods that lead to things like obesity and lead to some of the health
issues we’re facing with day to day. What should you be eating instead? You want
to focus on eating things that are not processed or lightly processed. Things like whole foods,
like fruits and vegetables. You want to focus on eating things that are don’t have a lot
of additives in them. You want to focus on things that have not really been touched with
as much. As I mentioned before, using foods that are in season are a good way to also
do that. This is following the 80 20 rule. You can do most of the eating of these type
of foods and allow yourself to eat others as well. Things like cherry tomatoes are one
of the foods that I found that last really well during the week, and I’m one of those
people that likes to snack on tomatoes. I will keep my cherry tomatoes and eat my salad.
I wouldn’t do that in advance. Another tip is when you are cooking your food,
keep your fruits and vegetables separate because when you combine them, they tend to go bad
faster. You want to make sure that you are keeping your foods separate and your fruits
separate and vegetables in separate containers, and you only mix them together when you are
ready to eat them. For example, you make a salad, and you see some people that layer
them and keep them separate because of that. You mix them too early in the week, they are
likely to go bad. So I want to share with you some options of
things that we can eat. When you think about these foods, you want to make sure that we
are they are for your needs. You might be having health challenges. You want to make
sure that the foods that you are eating speak to where you are and speaks to what you need
for your health. Breakfast is something that a lot of people
don’t eat breakfast, but breakfast is a really good way to start your day. I know we’ve been
hearing this for a very long time. It’s a foundation for your day. They’ll be able to
cut out some of the cravings that you might have during the day. Starting your day with
breakfast is really important. Here are some actions that I recommend for breakfast or
work well for breakfast. One having a smoothie. It’s an easy way to get your servings of vegetables
in the morning without having to do a lot of work or how to cook things. It’s a way
of you adding your vegetables in, but you can also use things like protein powders that
are plant based so you don’t have to use protein powder. Plant based protein powders help you
get your intakes of fruits and vegetables. My husband did that for a few years, actually,
and now we only use the plant based at our house.
Number two, I recommend using things like oatmeal. A lot of us might like warm foods.
If you don’t like smoothies and you want something that’s warm, oats are another way of getting
some carbs healthy carbs in. You can mix them in with your fruits. A lot of people do overnight
oat that is you can cook your oatmeal and eat it like cereal instead of having actual
processed cereal. You can top it with some nuts as well.
You can top it with some nuts as well. You are incorporating different foods into your
eating. Then you can use a lot of whole grain flour. I made this pancake with whole grain
flour, and they were amazing. To top them I created my own toppings for it with strawberries.
I don’t have to use anything store bought. You can have some options around the things
that you want to do based on how much time you have, based around what you have in the
house and based on what you like to eat or what your family likes to eat. These are some
options for breakfast that I think work really well that you can try. Again, you can get
as creative as you want with these. You don’t have to do a smoothie if you want to do strawberries
and raspberries and blueberries. You don’t have to top it with bananas. It’s up to take
the flavors that you like and infuse that into what you are cooking.
This is a place where you can also get really creative. It’s not you require a little more
cooking. If you don’t like to cook, there are other things that you can do. There are
things that you like to cook, and you just have to get creative around what seasonings
you are using and ingredients that you put in your food so you know the food is healthy,
but there are ways to go around that and still eat healthier without having to cook if you
don’t like to cook. You can use things like pepper and brown rice. You can take it with
you to work. It’s easy to pop in the microwave or often and eat it.
Also, you have three days or four days in, and you think I’m officially tired of eating
this. I want to eat something else. That happens sometimes, right? We cook the food, and we
want to eat it, we think we’re going to eat it, but then when it gets down to it, we find
ourselves not eating it because we’re tired of it. You can turn it into chili or burgers.
You can do other things with your food without wasting the food so you are mindful of what
you are eating and you can reinvent your food throughout the week.
Of course, salad. There’s an idea that if you want to eat healthy, you have to eat a
salad. If it’s not a salad, it’s not healthy. That’s not the case. If you go to a place
that does salads, by the time you put all the different food in the salads, the salads
might not be as healthy as when you got started, right? What are the ingredients you put in
your food and how it’s prepared to make sure it’s a healthy meal. Having a combination
of fruits and vegetables is really good. Strawberries and cucumbers are sometimes added, pumpkin
seeds on top of it to give you additional protein. These are ways that you can use this
food to, like, eat healthier and to incorporate it to what you are eating.
One of my favorites are bell peppers. This was broccoli and quinoa. You can take these
things to what you cooked earlier in the week and create something else. I’m always reinventing
the food I cook so I can make sure I eat it throughout the week, and I don’t get tired
of what I’m eating. You can stuff the bell peppers with whatever you want. They’re a
healthier option. Just by me cooking alone, you eat healthier. E. To get into snacks and
how important it is to be mindful of your snacks. There are a few things you want to
keep in mind when you are snacking. Make sure that they travel. There’s a thing
about snacks that you want to have them readily available for you, using things like nuts
and seeds. I talked about compromising earlier. For example, you see I have the chip with
some avocado, and it’s a way of me having something that is not always healthy, but
with healthier options. One, serving the chips is not going to kill you or it’s not going
to take you over the edge. Everything in moderation. That’s an example of what it looks like with
snacking. Using things like chickpeas. They’re multi dimensional. You can put them in the
salad and eat them as is. You can make hummus with them. They’re also a really good source
of nutrients for you. I highly recommend chickpeas. If you like chickpeas.
Then thinking about making different types of salads.
You need recipes that are children friendly and are easy to follow, recipes that don’t
take too long to make and do not require you to buy ingredients that you are never going
to use again. Here’s a list of web sites that I recommend. There’s a lot of food that
Jenelle B. Stewart has children. They cook together. I highly recommend those web sites
for you to get started. You find a recipe that you really like, but you might want to
tradeable ingredient for another ingredient, and you might want to use one ingredient more
than the rest. You can start creating recipes that work for you.
Some of those might not you might not find what you are looking for in all of the sites.
Just try things out and see what your family likes and see what you like and your children
like. The more you learn about that, you can start building recipes for yourself. That’s
something I began doing. That’s how a lot of my recipes came up. I found out the ingredients
I like. What do you enjoy the most? By doing that, I created more recipes that I share
with friends, family, and my readers. That’s pretty much it. I am happy to take
questions now. I know we went over a lot of information. I will answer any questions that
you might have.>>All right. We have one more question for
you right now. That is with the holiday season approaching, whatsoever tips do you have to
integrate meal planning to avoid unhealthy choices?
>>YENORY GARCIA: Oh, holiday season. Our favorite time of the year. One of the things
we do a lot when we are heading out with friends and family for the holidays is there pot luck
style? Even if you’re not, we always volunteer to bring something. We volunteer to bring
food of some sort, and they that’s the food that we usually eat. The food we bring. It’s
food that anybody can eat to be honest, but a lot of times it’s so we can have something
to eat. It’s cooked healthier. It’s based on what we need, and it’s based on how we
live our lifestyle. That’s one option. The other option is to make some of those
meals your compromise meals. You know, if you can’t fight them, join them, right? Just
be mindful of the portions that you are eating. When you are eating those dinners or at those
family functions, make sure that outside of those events you are eating you are continuing
to meal prep on your own. You get there, and all the food is there, and they want you to
eat it, and you don’t want to deal with oh, you don’t eat this or that anymore. That’s
emotionally draining. Sometimes it’s not even worth to take on that battle.
If you don’t want to bring something, then just be okay with eating some of the things
that they might have around the house and just be mindful of your portions. You can
consistently eat healthy for a while, and your body might not like that. Be aware of
that as well. I highly recommend bringing something. Even just a snack just for you
so that you know that you can eat some of the unhealthy food that is not there, but
you will focus on things that are healthier for you and having a healthy backup to add.
That’s something you can do. I highly recommend that.
Bring something that you are going to, if you can, make that a compromise meal for you
and just be mindful of the portions that you are eating.
Outside of that, just make sure you are continuing to maintain the healthy past behaviors and
be mindful what you are eating. You have that to play around with. You want to use especially
the holidays. It’s a time where you have to use that time and you are spending time with
other people, and peer pressure is very intense and usually becomes the reason why we eat
a lot of food that we’re not supposed to eat.>>We have another question about budgeting.
Our attendee asks healthy food can be expensive. Do you budget? How do you plan to most effectively
use your budget when you are at the store?>>YENORY GARCIA: Thank you for that question.
Budgeting is something that has people for me over the years. At first when I didn’t
have enough money to budget for food, I would rely on just healthier options like canned
foods. I would look for canned foods. I still to this day do sometimes cook with canned
foods. Now I use organic canned foods from the supermarket. I think what can I maximize
with my budget? I think about the foods that I want to eat, the food that I already have
at home. I’m constantly going through my pantry and seeing what I have that I can reuse. I
look for things that are available in bulk and I wait for sales, and I will buy some
of that in bulk. The other thing is eat healthy based on what your budget is. Not everyone
can afford to buy everything organic or buy every single, you know, grain and other things.
That’s not what your budget is, that’s fine. You can eat healthier than you do right now.
If you have a budget where you can eat certain foods
that are let’s say, for example, you see that kale is on sale, and you want to buy some
of that. I mentioned that foods in season are more affordable than other foods. I focus
on things that are in season when my budget is tight. I focus on foods that ingredients
that I can cook multiple things with. I try to combine chickpeas for that week, and I’m
going to put them on my salad and have them as a snack. I’m going to have them the following
week. I can have different things throughout the
week. I highly recommend looking at what’s on sale, what’s in season, and then using
some of these things that I can freeze. I freeze fruits and vegetables and I will use
them later on. If you are freezing your own fruits and vegetables, they are safe to eat,
and you can use them later. I recommend a lot of freezing for people that are in a budget.
When it comes to protein, you can try to get a lot of your proteins from plants instead
of using animal products because if you use animal protein, that is more. You wouldn’t
think what kind of plant has the protein you need
and you can get it from there as well. Also, I recommend if you have
a farmers market near you or open during this time, some people do, go to the farmers market
and get something from there. If you go when they are about to close they will give you
a discount on a lot of the stuff that they were selling that was available earlier in
the day. They want to make sure it’s not going back with them. Maximize some of those options
as well.>>Excellent. Thank you for answering that
question and for an excellent presentation. Unfortunately, that is all that we have time
for. However, additional questions can be emailed to RIT alum at RIT.EDU or Tweeted
at RIT alum with the hashtag #meRITwebinar. We will direct
your questions to the panel. Note that all participants will receive an email for our
next few days with a link to today’s webinar recording. Yenory, thank you, again, for being
our panelist today, and thank you to our listeners for participating in today’s webinar. Please
consider joining us in the New Year on January 11th for an introduction to Feng Shui, a mortgage
broker in Denver, Colorado. In the meantime, he graduated from RIT with a masters in information
and technology. He is one of the leaders of RIT’s alumni chapter in Colorado, and is an
active member of the community. If getting your health is order is one of your new year’s
resolutions in 2018, this just might be for you. Thanks again for joining us. Please exit
the webinar by simply closing your WebEx window, and please do let us know what you have thought of today’s webinar by taking the very free survey which
will pop up when you exit. Have a great day.

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