E126 Andrea Lee Food Prep for Healthy Eating
Let’s Be Well Together Podcast - Episode 126
Date: June 25, 2024
Participants: Elise Seifert, Julie Wilson, John Webster, Cameron Earnshaw, Sheila Webster and Stephen Seifert
Guest: Andrea Lee
Start Times and Segments:
[0:00:35] What’s On Your Mind: Following up on the Episode 94 chat, Elise and Julie continue with a list of acts of kindness. It includes things like giving up your seat to an elderly, disabled or pregnant person, let someone jump the line at the grocery store, help someone who is lost and more.
[0:10:12] Expanding Minds Interview: [Physical Wellness] We chat with Andrea Lee about food prep. Nutrition is a very important part of physical wellness. It’s well worth it to take time to do food prep to enhance your chances of eating well. Andrea talks about mass prep and meal kits. If we go to the grocery store and plan ahead, we can make a meal in less time it takes to get food delivered. It’s much healthier than take-out. Andrea sees it as a relationship. You want to have a healthy relationship with food, which requires flexibility – give and take. There will be ups and downs. You don’t need to be perfect all the time. You continue to work to fix that relationship.
[0:31:20] Adventures of the Starving Artist: Cameron saw a rehearsal at the National Arts Centre. The musicians performed amazingly and he was blown away by the talent and passion of Ray Chen on violin.
[0:35:25] Move That Body: Sheila found an article about avoiding common gym injuries. We talk about some – avoiding blister and calluses, muscle strains and lower back pain.
[0:41:19] Running Popup: John is grateful for two words, which keep him from giving up when things aren’t going his way –“Starting Now”.
[0:43:07] Flipside of the Coin: Stephen’s family has a love for food. It’s a big part of family life and get togethers.
Quotes and Take-Aways:
Andrea – Food prep for healthy eating starts with going grocery shopping. That may be why ordering out and takeout has become way to popular. We don’t make time to go to the grocery store.
Andrea –If you’ve done food prep, then you can make a healthy meal in the same amount of time it takes to order and wait for something.
Andrea – If you have cooked protein, cooked starches and cut-up vegetables already prepped, then you can through together a great meal in the same time it takes to order something that’s always going to have too much sugar and oil in it.
Andrea – I call it mass prepping or bulk prepping when I cook proteins or starches in advance, then have them available to mix and match at mealtime. With meal kits, you prep food and pack it in containers as healthy meals. You can also make meal kits from the mass prep. I suggest you go back and forth between mix-and-match from mass prep, and meal kits.
Andrea – At mealtime, you’re looking to eat the amount of food that makes you feel 80% full. That might require different portions at different times.
Andrea – Like other types of relationships, you want to have a healthy relationship with food. There needs to be flexibility in relationships. The require give and take. There are times when things are going great, and others where things are not going very well. You continue to work within that relationship. You work to fix it. Ask, “How can we fix it? What can we do to fix it?” Figure out what to put in place to fix it, or whether you need support. If you need support, ask for it.
Andrea – I want people to have a healthy relationship with food, as best they can, and know that there will be ups and downs. You don’t need to be perfect all the time.
Andrea – If you’re going to have a treat, something with more sugar in it, then have it with your meal. It helps to lower the glucose spike you’ll feel later if you eat it with proteins or fats.
Guest Information: Andrea Lee has been certified with the Canadian Professional Trainers Network since 1996 and she is also a CPTN practical assessor. She has a background in post rehabilitation and holistic nutrition. She began her career in Toronto, working with top industry professionals. She currently resides in Cambridge and for the past 15 years, she's been running her own personal training studio. She’s won the Cambridge Readers’ Choice Award for Best personal trainer and overall service several years in a row. It doesn’t matter if you’re a youth athlete, adult athlete or general fitness enthusiast, Andrea creates her personal training programs based on her client’s needs.
Link to website to connect with her: Andrea Lee Fitness
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie