If you ever stumble upon Yuly Mendez’s Instagram page, you might wonder if you’re following a fitness enthusiast or a Caribbean food lover. Filled with images of cassava pancakes, stewed chicken, air-fryer plantain and curry chicken, Yuly, a first-generation Dominican-American from the Bronx, blends both worlds seamlessly, transforming fitness by embracing her Caribbean roots. Surrounded by the vibrant Afro-Caribbean culture from her upbringing, she’s transformed her health by embracing her traditional Caribbean foods while crafting a healthier lifestyle. From creating fitness-focused meal plans to sharing healthy alternatives for beloved Caribbean dishes, Yuly explores the concept of decolonizing fitness by embracing traditional Caribbean foods by emphasizing the importance of incorporating these foods into our diets for holistic well-being. By doing so, Mendez aims to reclaim and celebrate Caribbean culture while promoting healthier lifestyles.
TKK: Hi Yuly! Can you tell us about yourself? Your Caribbean roots and upbringing and where you live now?
YM: I’m a first generation Dominican-American from The Bronx. I grew up about 10 minutes from Yankee stadium in a public housing building or what we call the projects – also known as the P’s. Although there are so many negative connotations with growing in the projects, I would not have changed it for the world. My Afro-Caribbean roots were all around me, from Puerto Rican and Jamaican neighbors to West African supermarkets visible from my bedroom window. I was truly blessed to be around my people and culture at all times, which is completely different compared to where I live now in the DMV.
TKK: What inspired you to fuse your Caribbean background and upbringing with traditions with fitness?
YM: I was inspired to fuse my Caribbean background and cultural foods with fitness after tirelessly trying to find foods that would keep my IBS symptoms at bay. I, just like many of us, would scroll on Instagram and try so many “healthy” recipes just to end up not truly liking them or not feeling great afterwards anyway. Then one day, I had an epiphany and decided to go back to eating the foods my mom would always make for me as a kid. Why? Because I had zero negative experiences with how those foods made me feel – from rice to plantain, I always felt great! So I decided to create modified recipes that were more aligned to my fitness goals without compromising flavor.
TKK: How do you empower others to embrace their culture while pursuing fitness goals?
YM: I empower others to embrace their cultures by allowing them to reconnect with parts of their cultural cuisines they enjoy eating and highlighting all of the positive and beautiful things that come from them. After we uplift our roots, we work to figure out what portions of their said foods would be feasible according to their goals while simultaneously creating modifications.
TKK: What traditional Caribbean dish would you recommend for those new to the cuisine but mindful of their health goals?
YM: The OG Caribbean dish I would recommend would have to be white rice, brown stewed chicken with beans and a side salad or steamed vegetables. This is a meal that is present on basically every Caribbean island and is easily one of the most balanced meals. The rice gives you energy, the stewed chicken gives you protein with hidden veggies in the gravy, the beans offer fiber and more protein and your side salad or veggies give you an array of vitamins and more fiber!
TKK: Do you offer meal plans, and how can someone connect with you to get one?
YM: I currently offer meal plans to clients who work with me 1:1 – they can connect with me by filling out an application here.
TKK: What are some examples of healthier, more traditional alternatives that one can substitute in their diet?
YM: An easy alternative most of us who eat Caribbean based can adapt is being mindful of the amount of oil we use. This is such a game changer when it comes to stews or deep frying foods, I really urge folks to think about if the amount of oil we traditionally use is necessary (it usually is not).
One of my favorite alternatives would be baking or air-frying sweet yellow plantain instead of frying it. Doing this means I can enjoy plantain in my meal preps and everyday foods instead of looking at it as something I can eat, maybe once a week. The trick is to give time for the yellow plantain to become extremely ripe – patience is a virtue but so worth it.
TKK: How does your Taino heritage influence your approach to fitness and wellness?
YM: My Taino heritage influences my approach in fitness in terms of keeping my body moving. We know the Tainos were hunters, gatherers and farmers-meaning they were moving all day. I adapt this same approach with myself and my clients by encouraging them all to at least walk every single day; even on the days they are not training. As our society becomes more sedentary it is crucial for us to continue moving, daily. In terms of nutrition, my ancestors are channeled every time I’m eating provisions, especially yuca or cassava, which was a very important crop to the Tainos.
TKK: What’s your go-to meal after a workout that stays true to your cultural roots?
YM: Anything with rice and chicken is a go to for me. Rice is a must because without rice I sometimes feel like I have not eaten. That could be roasted chicken with white rice and pinto beans – Dominican style or as someone who grew up in The Bronx where Jamaican culture was everywhere – you could never go wrong with some jerk chicken and rice and peas! Of course, I always add some sort of veg to my meals for balance.
TKK: How do you address misconceptions about Caribbean food being unhealthy in the fitness world?
YM: The amount of misconceptions are actually bizarre and the only way I’m able to address some of the madness is by educating folks. As someone who was a middle school teacher, I take the same approach with adults as I did with my students – educating and hoping it sticks.
TKK: What role does community play in your work as a first-generation Afro-Latina from the Bronx?
YM: Community is everything to me because MY community is the one I’m trying to educate and motivate to do and be better. The Bronx ranks #62 out of 62 counties in New York State in terms of health; meaning my hometown is the most unhealthy county in the entire state, that’s a problem. The Caribbean islands are seeing a spike in folks with hypertension, diabetes and obesity, that’s a problem. But understanding that these issues are not due to just people’s choices but due to socio-economic issues, food deserts, lack of resources, accessibility to outdoor spaces and many other aspects.
TKK: Can you share a specific success story of a client who embraced cultural foods and saw positive fitness results?
YM: One of my most recent success stories has been working with one of my clients, Fatoumata (@fatoumataaa_), who is a plus-sized model and has seen great progress in her body recomposition journey through a few lenses. She has been able to continue to eat her cultural foods but with an approach where protein is being emphasized more than it was prior to her working with me. The protein is essential to her body recomposition journey as the goal is to lose fat while gaining muscle so that she can retain her beautiful shape as a curvy model. She recently became a brand ambassador for Yitty.
TKK: Tell us about your cookbook: what kinds of recipes does it include and where can we purchase it?
YM: The Fit Caribbean Kitchen has recipes like “Protein Caribbean Oats” where I take a traditional Dominican oatmeal recipe (which is SO flavorful with spices like cloves and allspice) and add some ingredients to transform it into a high protein breakfast! You will also find a ton of recipes that include provisions like green bananas, plantains, cassava and even chicken soup – yup, we meal prep soup on this side with some avocado on the side of course! You can purchase The Fit Caribbean Kitchen here.
You can keep up with Yuly on Instagram, TikTok and YouTube.
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