Kac Para Yarismasi

Arthritis Diet and Exercises


so today I have a meal prep Queen in my
Oprah voice hello everyone my name is Hello Everyone, my name is Kim I am a Registered Dietitian
Nutritionist, a Certified Diabetes Educator, and owner of KimRoseDietitian.
com; Welcome back to my youtube channel for those of you who are new there’s
some videos below but I do want you to take a look at so don’t be shy go ahead
and look around familiarize yourself with my channel, with my videos, with my
content and remember to comment like and subscribe for my returning subscribers
welcome! So today I have a meal prep queen in my Oprah voice here with us by
the name of Ashley Kitchens. Ashley and I are both Registered Dietitian
Nutritionists who adhere to a plant-based diet and we decided to collaborate to
bring to you a video on back-to-school meal prepping like a queen so before we
get into these specifications of the video I want Ashley to go ahead and
introduce herself to you. Hey everyone like Kim said my name is Ashley I’m
Registered Dietitian Nutritionist I’m originally from Indiana, but I came down
to North Carolina to go to school to be a dietitian and I haven’t left. So I
currently live in Durham, North Carolina I started working out as a dietitian in
clinical and now work as a consultant in long-term care facilities primarily
nursing homes. I am also the owner of Plant Centered Nutrition where I promote
eating more plants and also meal prepping. I love working out, I love doing
Crossfit I love walking my dogs on these beautiful sunny days when it’s not too
hot. So Ashely meal preps on a weekly basis and has this thing
down to a science. So Ashley do you mind explaining to us how you originally got
into meal planning and meal prepping? Thanks Kim! I started meal prepping in
2016 it took me a little while to find my rhythm, but once I did I didn’t look
back it was recommended to me by someone just as a way to reduce my stress and anxiety
throughout the week I was having a lot of trouble you know just being
overwhelmed with having to cook every day and going the grocery store all
the time so when someone recommended it to me and I tried it it was
life-changing so once I found my groove my rhythm I just can’t believe I
survived a week without it. Thank you for sharing that with us because meal
planning and meal prepping has been something that I have been personally
trying to solidify and I’m pretty sure others have been trying to solidify this
process as well especially seeing school has just started. So Ashley do you mind
sharing with us the topics that you’ll be addressing today? Absolutely, so we’ll
be discussing three main topics the first one being meal planning so the
whole planning process, the second is grocery shopping and how
we’re gonna save money not spend more money, and the third is meal prepping
itself and how you will end up saving time in the kitchen not spending more
time in the kitchen which is really important. Great! So let’s just jump right
into it so go ahead and tell us how far in advance do you meal plan and prep? I’m
really always on the lookout for recipes or anything that catches my eye all week
long so whether I’m scrolling through Instagram or flipping through a
magazine and I’m kind of always on the lookout for something, but
typically I like to have an idea of what my menu looks like two to three days in
advance so personally I meal prep on Mondays I
like to have an idea of what my menu looks like on Fridays that way I can go
grocery shopping and get it all done and enjoy my weekend and get ready to go
prep. Okay so a few days ahead I got it so what are the benefits Ashley of
planning a few days ahead. That’s a great question because I’ve definitely learned
this the hard way planning ahead really takes the stress
out of having to figure out what I’m going have for the week I found that
when I wasn’t planning ahead I was grabbing a lot of convenient foods and
spending more money on like impulse buys at the grocery store not only that I
would end up going to the grocery store several times a week because I really
didn’t have a plan in place with planning out a menu in advance I’m able
to eat a lot healthier because I’m not grabbing those convenient
foods I’m saving money because I’m preparing foods from scratch as opposed
to buying them already pre-made. I’m able to save so much time because I’m not going
to the grocery stores level times a week which I used to do way too often.
Overall, it’s great because I already have a plan in place and that’s one less
decision that I have to worry about from day to day and meal to meal. So I’m just
going to put myself out there and I’ll admit I’m one of the biggest minimalist
that you’ll meet – I like to keep it simple so what advice would you give to someone
who’s also a minimalist and likes to keep things simple? Yes, this is great
because you really want to keep the process simple you don’t want to over
complicate it because when you do it gets overwhelming and you’re not going
want to stick with it if it’s over complicated so one of the first things I
recommend is finding recipes that contain the minimal obscure ingredients
so you don’t want to use recipes that contain these crazy ingredients that
you’re really going to use once and it’s just going to waste away in your
fridge. Find ingredients that you’re going use over and over again and
recipes that you’re familiar with and that are pretty easy to make. Secondly,
you want to try and eat a variety of color so when you’re planning at your
meals like just try and make sure that you’re getting a variety of different
fruits and vegetables and whole grains legumes all that sort of stuff into your
meal prep. One of the most important ones is make sure it’s going to be delicious
so don’t choose meals just because they’re really healthy like make sure
they’re going to be healthy and delicious at the same time because you’re going
want to eat these meals you’re going to want to want to eat these meals for
several days in a row and not get sick of it. Also you really want to choose
time-sensitive recipes so don’t choose recipes that are going to take a really
long time in the kitchen because honestly the less time you can spend in
the kitchen the more time you can sit with your family your friends your dogs.
Find recipes that are going to be fairly quick and easy and not take
a lot of time and always have a budget in mind so stick to your grocery list if
you can it’s really hard when you go to the grocery store and it’s all these
amazing new items that you see if you can stick to your grocery list that’ll
help you stick to your budget as well also buying in bulk can help you save
money too. That’s great information because as
summer is ending and we’re moving on so fall and winter it’s no fun to spend all
of your days in the kitchen so where do we go from here? I agree so first you
really want to figure out what meals it is you’re going to plan for the upcoming
week are you just going to plan breakfast? Are you just going to plan lunch?
Are you going to do all three meals? so it’s up to you and whatever fits your
lifestyle best everybody is different so you don’t have to do you know what your
neighbor is doing or anything like that. It really helps to start by taking an
inventory of what ingredients you already have on hand so what’s in your
pantry, what’s in your fridge or freezer what’s going to expire? What do you need to use
sooner than later? That will kind of help you formulate your grocery lists later
so in the meantime you can do kind of what I said earlier where you can flag
recipes as you go throughout the week or you can sit down with your cookbooks
or your favorite recipe finding platform and figure out what recipes you want to
make for the upcoming week and don’t forget to pick recipes that look
delicious because that’s important so once you pick your recipes make sure you
figure out how much you need to make because some recipe is only making a
couple servings and you’re going to prep for five days make sure you multiply
everything out right and then you’re ready to make your grocery list and you
already know what ingredients you have on hand so this grocery list is gonna
come to you so quickly it’s amazing. I’m eager about the grocery shopping part
grocery shopping is actually one of my favorite things to do so
what advice would you give to someone to prevent impulse buying? For this upcoming
meal prep that I’m gonna show you I already had a lot of ingredients on hand
really nice so my grocery list was a bit lighter so I ended up having to buy a
lot of fresh produce and some odds and ends I’m just to kind of fill the gaps
for the week. I avoided impulse buying this week by sticking to my grocery list.
Alright so show us what you make with these items? Alright let’s go to my
kitchen. Alright welcome to my kitchen! so this week I planned a baked oatmeal
for breakfast a veggie soba noodle salad for lunches
and a rice and bean burrito bowl for dinner. These are my go-to recipes that there’s really
quick and easy for me to do so let’s jump right into it. This is my big
oatmeal from my 5 day meal plan. So first we’re going to do some oats,
coconut sugar, baking powder, plant milk cinnamon, vanilla, applesauce, quick mix So for lunches we’re going to do that
veggie soba noodle salad but this week I’m feeling quinoa so I have it going
behind me in the meantime I’m going to prep some of my vegetables. I’m going
make the dressing really quick while the quinoa finished up : Peanut butter, ginger, tamari, maple syrup, garlic powder, sriracha, squeeze of lime, hot water to thin Perfect! and that lunches For dinners we’re gonna do the rice and bean burrito bowls. I have the rice cooking in my instant pot, I have the beans which
I’m going to use can this week just to make it easy and real quick I’m going to
sauté up some chopped spinach and corn with spices. So those items will
be prepped them in advance and then every day what we’ll do is we’ll crack open
an avocado and dice up some tomatoes or you can use pico or salsa and then we can add
some hot sauce if you’d like along with cilantro and green onion left over from
lunch if you would like as well. We’ll prepare the beans by putting them in a
bowl that you can store in the refrigerator we will add a bunch of taco
seasoning and mix it up and these are good to go for the week. We’ll compile everything each
night in our bowl and you can add cheese if you’d like or tortilla chips whatever
suits your fancy and that’s dinners. Alright would you guys think those
recipes are pretty easy right it took me about 90 minutes to prep breakfast, lunch,
and dinner for the entire week so I’m super pumped about that. Alright, right
from the milk prep Queen herself this is amazing information thank you for
sharing that with us Ashley so if you guys are interested in Ashley’s free
meal prep guide there’s going to be a link of it in my description box below
so make sure that you check it out. Thank you so much Kim for having me and thank
you everybody for watching you can follow me on instagram at plantcenteredprep
or you can go to my website Plantcenterednutrition.com and you can
even download a free 5 day meal plan which contains all the recipes I just
made. Thanks guys thanks Kim


  1. Hi Kim! This was a wonderful video just like the others; your personality makes them all the more better :). If you don't mind, I had a few questions I wanted to ask you regarding entering the dietetics field as a career change. Please let me know if you will be able to spare a few minutes, it would mean a lot to me.

  2. Some constructive criticism for Ms. Kitchens: I liked your enthusiasm and tips on meal prepping. However, during the demo it would be helpful to see the ingredients at different angles, especially when adding in ingredients. It's makes the demo more interesting and seem more realistic to eat and make rather than just a quick photo of it.

    Great topic and thanks for the video!

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