Download to read offline
More Related Content
Similar to Feed Your Body - Simple Ideas For Better Nutrition
Feed Your Body - Simple Ideas For Better Nutrition
- 1. Feed Your Body: Somethingabout Nutrition
- 4.
- 5.
- 6. Mormon Food Culture SUGAR! Addictive,drug like, sugar cycle Sugar Fast Benefits: feel free, in control, teaches self discipline, no dips in energy, less inflammation
- 7. Different Diets • Vegan,Vegetarian, Paleo, South Beach, Plant Based, Weight Watchers • yes/no meat, yes/no beans, yes/no carbs • What 2 things do all diets agree on?
- 8. Word of Wisdom •Bodies are a sacred gift • Treat and feed them well • Spiritual Law before Physical Law • Eat better (and exercise)… feel better… able to do good things and feel more in tune spiritually • Moderation (prudence, sparingly) (temperance, cautious, good judgment, abstinence, self-restraint)
- 9. How to AddMore Nutrition -Have a plan -Have only healthy choices in the house -In the evening, think about food for the next day -Buy lots of veggies, then plan your meals -Cut up veggies to have on hand -Eat a rainbow -Look at ingredient lists -Shop the outside (store perimeter, local, garden) -Ask what you can add to a meal -Keep meals simple using whole foods
- 10. Breakfast Ideas - Includeprotein and healthy fat (nut butters, yogurt, kefir, chia seed, egg) - Think outside the cereal box
- 11.
- 12. Cereals Blueberry, carrot andpumpkin concentrates for color Lucky Charms: Yellow 5&6, blue 1, red 40 Tasty alternative to oatmeal and other hot cereals
- 13. Breakfast Examples Egg, guac,cottage cheese, strawbs, pineapple, almonds, green smoothie French toast: ww bread, eggs, vanilla, cinnamon, milk and strawberries Spinach blended with eggs, turkey bacon, tomatoes, strawberries
- 14. Sweet potato withalmond or peanut butter sprinkled with cinnamon Kale, beets, carrot, apple, cucumber, celery, ginger, lemon Kefir in Smoothies Whole wheat toast with garden tomatoes (avocado)
- 15. Homemade Granola • 3½cups rolled oats • 1 cup raw sliced almonds • 1 cup raw cashew pieces (or walnuts or pecans) • 1 cup unsweetened shredded coconut • ½ cup raw sunflower seeds • ½ cup raw pumpkin seeds • 2 teaspoons ground cinnamon • 1 teaspoons ground ginger • ½ teaspoon grated or ground nutmeg • 6 tablespoons butter • ½ cup honey • 2 teaspoons vanilla extract • ½ teaspoon salt • Craisins (this is a nice addition) • Also need – parchment paper http://www.100daysofrealfood.com/2010/04/04/recipe-granola-bars-ce Eat alone, mix in with cereal, yogurt topping
- 16. Zucchini Cheese Pancakes •King Arthur Flour Zucchini-Cheese Pancakes • 4 large eggs, lightly beaten • 1/2 teaspoon freshly ground black pepper or coarse black pepper • 1/4 cup olive oil • 2/3 cup chopped chives or scallions; about 1 bunch scallions, trimmed and chopped • 1-1.5 teaspoons salt, to taste • 1 teaspoon dried basil* • 1 teaspoon dried oregano* • 4 cups coarsely grated zucchini; about one 10" zucchini • 1 3/4 cups unbleached flour or white whole wheat • 1 cup freshly grated Parmesan, Cheddar, Monterey Jack, Pepper Jack (or a combination) These freeze well. Make a huge batch when you have time. Warm and serve. Can top with tomato, sour cream or avocado is desired.
- 17.
- 18. Ezekiel Sprouted Grains Breakfastburritos: Eggs, cheese, spinach, tomatoes, avocado, salsa, turkey bacon ½ muffin with butter or cream cheese Paired with a small smoothie, egg, or fruit
- 19. Pancakes • 2 cupsquick oatmeal • 3/4 cup whole wheat flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1 1/4 teaspoons cinnamon • 1/4 teaspoon ground nutmeg • 1/4 cup honey • 2 large eggs • 1 teaspoon vanilla • 2 1/2 cups buttermilk http://www.melskitchencafe.com/ems-famous-overnight-oatmeal-cinnamon *Please use real maple syrup (use as a dip) Mrs Butterworth's Original ingredients: High Fructose Corn Syrup, Corn Syrup, Water, Salt, Cellulose Gum, Molasses, Natural And Artificial Flavors, Potassium Sorbate (Preservative), Sodium Hexametaphosphate,Citric Acid, Caramel Color, Polysorbate 60.
- 20. Lunch Ideas • Rawveggies with a dip like hummus • Wraps • Freeze muffins, pbj sandwiches • Use leftovers • Pack lunch evening before • Use thermoses, ice packs, containers
- 21. Muffins These muffins freezewell – put in lunch frozen 2 ¼ cup whole-wheat flour ¾ teaspoon baking soda ¼ teaspoon salt 3 ripe bananas, mashed ¼ cup plain yogurt ¼ cup honey 2 eggs ⅓ cup oil (I used coconut oil) 1 teaspoon vanilla I add a few white choc chips or turbinado sugar to the tops. WHOLE-WHEAT BANANA BREAD (muffins) http://www.100daysofrealfood .com/2011/05/02/recipe- whole-wheat-banana-bread/ 1-1/2 cups white whole wheat flour 3/4 cup flaxseed meal (ground flax) 3/4 cup oat bran cereal (ground oats) 1 cup brown sugar (non packed) 2 tsp baking soda 1 tsp baking powder 1/2 tsp salt 2 tsp ground cinnamon 1-1/2 cups carrots finely shredded 2 apples peeled & shredded 1/2 cup raisins 1 cup nuts chopped finely (walnuts) 3/4 cup milk of your choice 2 eggs beaten 1 tsp vanilla extract http://www.bobsredmill.com/ recipes/how-to-make/bran- flax-muffins/ FLAX MUFFINS “Kiley’s Favorite Muffins”
- 22.
- 23.
- 24. 100 days ofreal food . com has great school lunch ideas
- 25. Leftovers Halloween Lunch Use thermoscontainers: soup, leftovers, oatmeal, mac n cheese, veggies and sausage, eggs and cheese,
- 26. Wraps • Mindy’s Creation(below) • Hummus, romaine, tomatoes, avocado • Chicken curry salad made with greek yogurt and grapes • Walnut Tacos with lettuce, tom, avoc • Quinoa lettuce wraps Mindy’s Creation – my favorite end of summer meal Sautee with a little olive or coconut oil: chunks of zucchini, squash, onion, hot peppers Can add fresh herbs: basil, oregano Sprinkle turbinado sugar onto veggies and heat throughout. Brown sugar would work too. Spread cream cheese on a warm ezekiel tortilla or lavash bread. Fill with veggies and top with lettuce/spinach and tomatoes sprinkled with salt and pepper. Important to get the correct amount of heat and sweet. Yummy!
- 27. Walnut Tacos Quinoa AvocadoLettuce Wrap Another lettuce wrap idea: Mix curry powder with plain regular or greek yogurt. Spread on romaine leaf. Place turkey on leaf and roll up.
- 28. Dinner Ideas • Keepit simple, real and fresh • Prepare ahead if possible (ex. rice/quinoa in rice cooker, chicken in crockpot or in fridge to thaw) • Include at least 2 veggies (main veggie intake) • Use little to no fruit for dinner unless used as a dessert • Include green salads (as main dish or side) and soups to fill up and get veggie count up • Decide to eat in
- 29. Sauteed broccoli, (sometimes brussel sproutstoo), browned chicken apple sausages, cashews, maple syrup, cheese Broccoli, red peppers, chicken apple sausages, brown rice noodles (Trader Joe brand tastes great), marinara sause, parmesan cheese Skillet Meals
- 30. Saute zucchini, mushrooms, onionsin olive oil or butter, then add soy sauce, seasonings, serve over quinoa, top with almonds and (tomatoes) 6 tortillas, corn or flour (I use sprouted tortillas) 1 and ½ cup salsa 2 cups black beans cooked or your meat choice 1 green or red pepper chopped ½ onion chopped ½ jalapeño pepper thinly sliced (I do not add) 1 cup mild cheddar cheese or your choice 1/2 tbsp chili powder (to sprinkle) 2 cups romaine 1 lime, avocados http://foodbabe.com/2013/04/30/mexican-pizza/ Quick Mexican Pizzas Tepanyaki-ish Veggies
- 31. Cauliflower Dippers • Thesetaste like they are bread sticks http://www.superhealthykids.com/cheesy-cauliflower-dippers/
- 32. Easy Main Dishes •Rice, seasoned black beans, cheese, guacamole, salsa/tomatoes, finely chopped red cabbage • Quinoa, craisins, dried apricots, feta, green onion, turkey bacon • Asian Slaw – hamburger, bag of coleslaw (shredded cabbage, carrots etc), soy sauce, brown sugar, salt, sesame oil, rice wine vegar, garlic, ginger
- 33. Roasted Vegetables http://avocadopesto.com/2015/02/28/vegan- quinoa-power-bowls-with-roasted-veggies- and-avocado-sauce-gluten-free/ Use anycombo: asparagus, cauliflower, carrots, zucchini, brussel sprouts, red potatoes, sweet potatoes, broccoli, onion, peppers, beets Combine with olive oil and a variety of seasonings. Bake at 425 for 20-30 minutes. I broil for 5 mins at the end. -Eat as a main dish with potatoes or as a side dish (dip in ketchup) -Combine with an egg for breakfast -Make extra for leftovers
- 34. Chicken sprinkled withgarlic powder, salt, pepper then sauteed with garlic in coconut oil. Salad is spinach, berries, cashews. Dressing is lime olive oil and pomegranate vinegar. Coconut Garlic Chicken Salad
- 35. SALAD 5-6 cups MixedGreens 1 cup cooked quinoa (red or white)* 1/2 cup fresh or canned corn 1 cup cooked black beans (seasoned with equal pinches sea salt, cumin, chili + garlic powder) 1/4 cup red onion, diced 1 orange, segmented 1/2 ripe avocado, chopped 1/4 cup fresh cilantro, chopped or torn DRESSING 1/2 ripe avocado 1 large lime, juiced (~4 Tbsp) 3 Tbsp orange juice 1-2 tsp sweetener of choice (maple syrup, agave, cane sugar, etc.) 1-2 tsp hot sauce 1/4 tsp cumin powder 1/8 tsp chili powder (or sub extra hot sauce or chipotle powder) Healthy pinch each sea salt and black pepper 1 Tbsp fresh minced cilantro (optional) 3-4 Tbsp extra virgin olive oil or avocado oil MEXICAN QUINOA SALAD WITH ORANGE LIME DRESSING http://minimalistbaker.com/mexican-quinoa- salad-with-orange-lime-dressing/
- 36. http://www.skinnytaste. com/2011/04/healthy- baked-chicken- nuggets.html Baked Chicken Nuggetsand Baked Mozzerella Sticks http://www.skinnytaste. com/2012/02/skinny- baked-mozzarella- sticks.html
- 37. • http://www.melskitchencafe. com/skillet-butternut- squash-sausage-and- penne-pasta/ Romaine, spinach,strawbs, mand oranges, feta, pecans, chives or green onions. http://www.superhealthykids. com/orange-creamsicle- homemade-dressing-dip/
- 38. • Sweet PotatoFries: 425 – 450 degrees. Slice sweet pot into a bowl. Pour olive oil to cover. Add cumin, cinnamon, salt. Or salt, pepper, garlic powder.
- 39. Cream of BroccoliSoup made with cashews http://ohsodelicioso.com/green-cream-of-broccoli-soup/ This is delicious! Blend broth and cashews to form a ‘cream’. I like to leave this soup chunky, not blended.
- 40.
- 41. Homemade Clif Bars 3/4cup quick oats or rolled oats 1/8 tsp salt 1 cup freeze-dried raspberries or strawberries 1/3 cup peanut butter or nut butter of choice 1/4 cup agave or honey http://chocolatecoveredkatie.com/2014/08/28/homemade-clif-bars/
- 42. ½ cup puremaple syrup ½ cup creamy unsalted raw almond butter ⅓ cup coconut oil 2 teaspoons pure vanilla extract ¼ teaspoon fine grain sea salt Delicious with Apple Slices Raw Caramel Dip/Sauce http://blissfulbasil.com/2014/04/28/five-minute-vegan-caramel/
- 43. • 1 cupsolid coconut oil, melted • 3/4 cup honey • 2 large eggs • 1 teaspoon vanilla extract • 2 cups white whole wheat flour • 1 teaspoon salt • 1 teaspoon baking soda • 2 1/2 cups old-fashioned rolled oats • 1 1/2 cups cooked and cooled quinoa (cooked only in water, not broth) - see note above • 2 tablespoons ground flaxseed • 2 tablespoons chia seeds • 1/2 cup toasted slivered almonds • 1/2 cup dried cherries or cranberries • 1/2 cup semi-sweet chocolate chips • http://www.melskitchencafe.com/quinoa-chocolate-chip- oatmeal-granola-cookies/ Quinoa Chocolate Chip Oatmeal Granola Cookies
- 44. Ice Cream Alternatives BananaBase Ice Cream 2 med. banana, frozen 1 c. fruit, frozen ½ c. chocolate chips, dark http://www.beyonddiet.com/Recipes/26298/banana-base-ice-cream? food=figs&utm_source=facebook&utm_medium=post&utm_content=BananaBase IceCream Double Chocolate Ice Cream 1 can full fat canned coconut milk 1/3 cup cocoa powder 2-3 T maple syrup 1/3 cup chocolate chips http://mywholefoodlife.com/2014/07/16/double-chocolate-ice-cream
- 45. Smoothies Kimberly Snyder’s GlowingGreen Smoothie Recipe • 1½-2 cups cold water • ¾ pound romaine lettuce, rough chopped, about 1 head • ½ head large bunch or ¾ small bunch spinach • 2-3 celery stalks, halved • 1 apple, cored, seeded, quartered • 1 pear, cored, seeded, quartered • 1 banana, peeled • ½ fresh lemon, peeled, seeded • bunch cilantro with stems (optional) • bunch parsley with stems (optional) • Ice if needed to help with taste • Add water, spinach and chopped romaine to the blender. Starting the blender on a low speed; mix until smooth. Gradually move to higher speeds and add the herbs, celery, pear, and apple. Add the banana and lemon juice last. Blend: milk, banana, spinach, p’nut butter, cocoa powder. (Can add chia seeds) Blend in ice. Carrot-Orange Smoothie (Orange Julius Like) 2/3 cup vanilla Greek yogurt (or plain and add vanilla) 2 clementines, peeled (I used 3-4) 1cup chopped romaine lettuce 4 carrots, shredded (can use less) ½ cup ice cubes Directions Layer ingredients in a blender in the order given. Cover and blend about 30 seconds or until smooth.
- 46. Hot Chocolate • HotChocolate: • 2-3 teaspoon honey or maple syrup • ¾ cup warm milk • ½ teaspoon unsweetened dark cocoa or cacao • ¼ teaspoon pumpkin pie spice (optional) • http://www.100daysofrealfood.com/2011/10/11/recipe- %E2%80%9Cpumpkin-spice%E2%80%9D-hot- chocolate-or-mocha/
- 47. THE POPCORN TRICK SERVES:3-4 • INGREDIENTS • ¼ cup popcorn kernels, preferably organic • Brown paper lunch bag • Optional: Melted butter, oil, and/or salt • INSTRUCTIONS • Pour the kernels into the brown paper bag. • Tightly fold over the top three or four times. No tape or staples are necessary. • Put it in the microwave and start it on high for 3 minutes or so. • Listen for the popping to slow down to 3 or 4 seconds apart at which point you will take it out of the microwave. Be careful not to burn it. • Pour popcorn into a bowl and drizzle with melted butter or spritz with olive oil and then sprinkle with salt. If you don’t use oil or butter the salt won’t stick.
- 48. Parting Tips Water Onlyfor Drinks Enjoy a Green Salad (or raw veggies) Daily It is OK to feel hungry – it actually feels good Serve more thanone veggie atdinner 12 Hour Fast Leave it on the shelf – make homemade treats THINK ABOUT AND ENJOY WHAT YOU ARE EATING
- 49.
Editor's Notes
- #20 Mrs Butterworth's Original ingredients: High Fructose Corn Syrup, Corn Syrup, Water, Salt, Cellulose Gum,Molasses, Natural And Artificial Flavors, Potassium Sorbate (Preservative), Sodium Hexametaphosphate,Citric Acid, Caramel Color, Polysorbate 60.