Nutrition “Meal Prep”

Meal Prep Like a Pro

Meal prepping is simply asking the “what’s to eat” question BEFORE it’s actually time to eat! There are many different ways we can meal prep based on our lifestyle and preferences. But all will help us choose balanced food choices, save time and money, avoid food waste, and help us feel our best!

Option 1: Portioned Out Meals

This is when we prepare an entire recipe and portion it out into individual food storage containers for easy eating. Perfect for breakfast or snacks on the run, taking lunch to work, or having dinner ready to simply heat up after a busy day.

Examples: • Breakfast: Overnight Oats, Egg Muffin Cups, Protein Pancakes • Lunch: Chinese Chicken Salad, Mediterranean Pasta Salad, Avocado Chicken Salad • Dinner: White Chicken Chili, Cauliflower Fried Rice, Broccoli & Cheese Chicken Casserole • Snacks: Yogurt Parfaits, Deli Meat & Cheese Snack Box, Trail Mix

Option 2: Staple Food Item Prep

By preparing a few staple food items ahead of time, you will be able to whip up meals and snacks QUICK during the week. This will allow you to have convenient roasted veggies to add to an omelette or salad, a hard boiled egg to grab as a snack, or cooked proteins ready to toss into pasta, etc!

Examples: • Proteins: grilled chicken breast, hard boiled eggs, sauteed lean ground turkey/beef • Carbs: brown rice/quinoa, roasted sweet potatoes, chickpea pasta • Produce: roasted veggies, chopped fruits/veggies for snacking, washed and chopped salad greens • Fats: homemade dressings, guacamole, hummus

Option 3: Purchase Your Prep

For those who just don’t enjoy cooking or don’t have the time, you can still meal prep by purchasing convenience items that’ll ensure you are ready to create healthy meals.

Examples: • Proteins: rotisserie chicken, lean chicken sausage, canned tuna/salmon/chicken, no nitrate deli meat, frozen cooked shrimp • Carbs: microwavable brown rice/quinoa packets, frozen potatoes, frozen corn/peas/beans, no salt added canned beans/peas/corn • Produce: frozen fruit and veggies, no-prep veggies (grape tomatoes, baby carrots, snap peas), bagged salads, no salt added canned vegetables • Fats: pesto, avocado, nut butter, dressings, guacamole, hummus

Nutrition Expert JAMIE MILLER

CLUB EVENTSFEBRUARY

New Year Health and Fitness Challenge

January 2 - February 27 | 8 weeks Registration closes January 8 Cost: $135 per member. For more information contact Megan | MSmith@dmbclubs.com

Pickleball “Open Play”

Sunday, February 6 | 2pm-4pm Bring your paddle to the Gainey Village Basketball Court and join your fellow Village pickleball players for open doubles play. Beginners Welcome! Cost: $10 For more information contact Beth Steindorff | BSteindorff@dmbclubs.com C Member Appreciation Breakfast Tuesday, February 8 | 8am-10am Thank you for being a wonderful member! Please stop by our Café and grab some breakfast to start your day. DC Ranch: Oatmeal | 8am-10am Camelback: Yogurt | 9am-10am

Women’s Connection Group “Pizza, Paint & Sip”

Tuesday, February 8 | 5:30-7:30 Come explore your artistic side as you sip, snack, and connect with your Village friends. With the help of our talented artists create your own unique masterpiece. Pizza and Wine will be served. All supplies provided. Cost: $35. For more information contact Beth Steindorff | BSteindorff@dmbclubs.com

Member Appreciation Breakfast

Tuesday, February 8 | 8am-10am Thank you for being a wonderful member! Please stop by our Café and grab some “Overnight Oats and Bagels” to start your day.

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Gainey Village Nutrition Series “Meal Prep for Success”

Wednesday, February 9 | 6pm-7pm Preparation is the key to success, but what does that tangibly look like for healthy eating amid our busy lives? Village dietitian, Jamie Miller, guides you through how to think ahead for smart food choice to help you reach your health goals. Cost: $15. For more information contact Beth Steindorff | BSteindorff@dmbclubs.com

Fun Fridays at the Village: Back Field Family Movie - Lady and the Tramp

Friday, February 11 | 5:30pm-8pm Fall in love with Walt Disney’s Beloved Classic, Lady and the Tramp! Fun family entertainment for all ages! Popcorn and hot cocoa to be served. Bring blankets and chairs. For more information contact Anita | ANocerino-Chase@dmbclubs.com

Gainey Village “Happy Hour”

Thursday, February 10 | 5:30pm-7pm Location: TBD For more information contact Beth Steindorff | BSteindorff@dmbclubs.com

Parent’s Day Out - Valentine’s Day

Saturday, February 12 | 2pm-6pm Have some errands to run? Looking for some quiet time? Planning a day out on the town? Come drop the kids off for an exciting afternoon. Limit 25 kids. Cost: $30 per member For more information contact Anita | ANocerino-Chase@dmbclubs.com

Parent’s Day Out

Saturday, February 12 | 12pm-4pm Have some errands to run? Looking for some quiet time? Planning a day out on the town? Come drop the kids off for an exciting afternoon. Limit 25 kids. Cost: $30 per member For more information contact Marcia Leach | MLeach@dmbclubs.com

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Super Bowl LVI - Cycle

Sunday, February 13 | 8:30am Come and cheer on your favorite super bowl team! For more information contact Linda | LBernal@dmbclubs.com

Sound Meditation with Kelly Emme

Sunday, February 13 | 4:15-5pm Soothing sounds and vibrations will help you find inner stillness and peace of mind. Location: Mind Body Studio. Sign-up: On the Village App under Group Fitness.

Chef Maggie “Spice-Rubbed Chicken Breast with a Dried Cherry Salsa”

Tuesday, February 15 | 5:30-7pm The flavor combo is the perfect balance of sweet and spicy. Don’t be surprised if these recipes make it to the top of your favorites list! Cost: $25. For more information contact Beth Steindorff | BSteindorff@dmbclubs.com

Full Moon Yoga Series-Full Moon Cacao Ceremony & Sound Journey - $35

Wednesday, February 16 | 5:30pm-7pm Join us in a sacred Full Moon Cacao Ceremony & Sound Journey and Bask in the resonant frequencies of therapeutic sounds. We will serve the cacao in liquid form and drink. Beautiful ceremonial cup included. Sign up on the Village App required or For more information contact Marta | MMalloy@dmbclubs.com

Wellness Talk with Dr. Shawn Robek “Are Your Headaches Holding You Back?”

Thursday, February 17 | 6pm-7pm If your head is throbbing, you’re not alone. Headache is one of the most common pain conditions in the world. Join Dr Shawn and learn ways to prevent or ease your headaches. Complimentary. For more information contact Beth Steindorff | BSteindorff@dmbclubs.com

Friday Night Dinks

Friday, February 18 | 5pm-8pm Have fun with fellow Village members and play pickleball. Sign-Up: On the Village App. For more information contact Heather | HMcManus@dmbclubs.com