Never before have we faced such a tremendous epidemic, and I'm not talking about childhood obesity, diabetes or the other diseases plaguing the news. It's about depression, families coming apart and so many problems with behavior that are now becoming a 'normal' part of society. We can make a difference by prioritizing food and the family around the table, understanding nutrient needs and how to best feed ourselves with the help of chef and nutritionist Mareya Ibrahim, The Fit Foodie of www.eatcleaner.com

1. + Family
and
Kids
Presented by Daniel Plan Chef and Author
Mareya Ibrahim, The Fit Foodie
www.eatcleaner.com
In the
Kitchen

2. +“I don’t have time to cook…or eat.
“Eating healthy is expensive”
“My family won’t eat vegetables”
“My kids are fussy eaters”
“I don’t know how to cook”
“I get no help in the kitchen”

3. + What do we Need for Survival?
(and what can we live without)
• Oxygen
• Shelter
• Sleep
• Water
• Food
• iPhone
• Instagram
• Snapchat
• Facebook
• Twitter

4. + From CHORE to LOVE
“I was 32 when I started cooking. Until then, I just ate.”
- Julia Child

5. + It Keeps us Alive to Thrive
• Nutrients feed our muscles, our
blood and every cell in our
bodies to keep us alive and
thriving
• Every cellular function requires
water – that’s how important it is
• Calories are used to measure
the ENERGY value of foods that
in turn give YOU energy for
everything, from thinking,
studying, sitting to playing sports
Eating is not an option, so make
every bite count!

6. + It Affects our Health and Mood
• It affects our hormones and our ability to
manage stress, how we sleep and our
outlook on life
• Clean protein, carbohydrates and
healthy fats - especially healthy fats, are
crucial, like avocado, olives, seeds and
nuts
• It can improve our skin, hair, nails and
ability to build muscle, essential for a
healthy metabolism
“GOOD MOOD FOODS”
1) Salmon
2) Asparagus
3) Dark Chocolate
4) Greek Yogurt
5) Cherries
6) Tomatoes
7) Eggs
8) Lemons
9) Berries
10)Eggs
11)Avocadoes
12)Coconut

7. + It Bonds us Together
• It brings families and friends to
the table to share stories and
experiences, across
generations, to make memories
• It allows you to keep the finger
on the pulse of what is
happening with your kids
• It offers a time each day to be
grateful for our blessings
We can be in communion with each
other through food every day

8. + It Lets Us Share our Creativity
• There are endless ways to make
it your own, so put your stamp
on it
• It’s the only art form that you can
experience with all 5 senses –
see it, hear it, taste it, smell it
and touch it
• We have an amazing rainbow of
colors to choose from in nature
that make our palette
God loves beauty and color in food!

9. + EXERCISE 1 :
Name that fruit or veg

10. + Growing Strong Families
Around the Table
• Have a healthy relationship with food
• Invite others, across generations
• Plan and prepare ahead
• Use it as a learning experience
• Schedule dinner time
• Make it an ‘electronic-free zone’
It’s not one person’s
responsibility – it’s a team sport!

11. + Set the Example
• Are you on a perpetual DIEt?
• Do you ‘dis on veggies?
• What’s in your fridge?
• How often do you set dinner time and hold them
to it?
• Do you just ‘eat’ to just survive or to thrive?
You shape their habits for a lifetime
TODAY.

12. + Purge Your Pantry and
Rehab Your Refrigerator
• Remove any foods, beverages or condiments with:
• Artificial chemicals
• Colors (anything with a number in front of it)
• Chemical preservatives (MSG, BHA, BHT, Nitrates, Sodium
Benzoate, etc.)
• Bleached white flour
• Hydrogenated fats
• 8-syllable words
• More than 15 grams of sugar per serving
If you can’t pronounce it, does it belong on your plate?

13. + Set Yourself Up for Success
1) Stay stocked up
- Pantry Staples
- Delivered groceries
- Freezer items
2) Plan ahead
- Menu Plan
- Double recipes
- Same item, different dishes
3) Get prepped
- Pre-wash and chop produce
- Fridge becomes a salad bar
- Safety first
Don’t bite off more than you can chew!

14. + Try, try, try and Try Again
• It takes 8-10 times before you can say ‘they won’t eat it’
• Prepare it different ways – and try raw first
• Give them a sauce
• Put it on a stick
• Reward them for trying
By being involved in the kitchen, they are 90% more likely to try new
things. Don’t give up on their tastebuds!

15. + EXERCISE 2 :
Veggie Skewers with Hummus

16. + Give Them a Role
• Prep lunches for the next day
• Set the table/Collect dishes
• Plan the menu
• Prepare the appetizer
• Fill water glasses
• Wash and peel veggies
• Hit the ‘on’ button on the blender
There’s no task too small to get
them cooking into the kitchen.
SAFE TOOLS FOR KIDS
- Veggie peeler
- Veggie scrub brush
- Cookie cutters
- Hand mixer
- Blender
- Rolling pin

17. + Make Mealtime an Adventure
• Explore the foods of the world and their
history
• Give each day a theme
• Use butcher paper as a table cover, with
colored pencils and crayons
• Give everyone a question as a conversation
starter
• Start a story, let everyone add on
Make memories at the table that carry on for
generations.

18. +
Manage Cravings, Boost
Metabolism
Clean foods + smaller portions = higher metabolism!
Eating 5-6 meals with the right balance of lean protein,
slow burning carbs and essential fats – the Fit Foodie
Triangle – every 3-4 hours – is an effective way to stave
off hunger and stabilize blood sugar.

19. + Balanced Meals & Snacks
 Chicken breast, arugula, sprouts and chopped tomato
in a low carb, whole grain tortilla with artichoke
hummus
 Grilled fish with steamed veggies and cucumber, garlic
and dill yogurt sauce
 Oatmeal made with old fashioned oats, flax meal,
fresh fruit and unsweetened nut milk
 Protein shake made with high quality protein powder,
egg whites, spinach and coconut water
 Sushi rolls made with toasted seaweed, vinegar-seasoned
brown rice, avocado, tuna and cucumber
 Sprouted grain English muffin topped with almond
butter and sliced apples
“You don’t have to
cook fancy or
complicated
masterpieces –
Just good food from
fresh ingredients.”
– Julia Child

20. + Fun Foods 4 Kids
 Sandwich sushi with sprouted grain or gluten-free
bread, Blue Isle probiotic yogurt cheese, cucumber
and avocado with flax meal
 Apple sandwiches with peanut butter, raisins and
unsweetened coconut flake
 Veggie mac and cheese cupcakes with spinach,
butternut squash, part skim mozzarella and coconut
oil
 Fruit skewers with chocolate fondue
 Chocolate avocado pudding dip
 Veggie skewers with hummus

21. + EXERCISE 3 :
Sandwich Sushi

22. + Daniel Plan with Your Family
 Make mealtime a priority
 Take a family walk or do an activity before or after
dinner together
 Explore an activity that brings focus, like painting or
a musical instrument
 Follow The Daniel Plan’s meal plans
 Share your love for clean food with those around
you by inviting them to partake in a meal

23. + Remember…
Food is God’s Gift to Us

24. + Family
and
Kids
Facebook, Instagram, Pinterest and
YouTube: @eatcleaner
Twitter: @eatcleanerfood
YouTube Show: @KitchenMagicTV
THANK YOU!