An information piece I created for Integrity Health Coaching Centers. A booklet with recipes, tips and a place for you to log your food and plan your meals! You can find a print out version here: http://www.integrityfit.com/Something-New-Made-Especially-For-You--1-4207.html

1. Everybody Got Time For That!
M A R C H 2 0 1 7 | I S S U E N O . 1
C R E A T E D B Y : L A U R I E A G O U L E Y
MAKING THE WORLD A HEALTHIER PLACE! - INTEGRITY

2. Your alarm goes off for the 8th time and you realizing you are running late--
again...
You leap out of bed run into the kids room and scream, "wake up!", you see
the dog is waiting to go outside, the cat is walking around your feet waiting to
be fed, and your spouse is looking for the clean button up shirt that you
apparently hid. Does this scenario sound familiar?
Good thing you decided to plan out your meals ahead of time! Now you won't
have to worry about "blowing your diet" by stopping at a fast food place
because you have something nutritious and delicious waiting for you that you
prepped the day before!
If you fail to plan, you plan to fail! It's always a great idea to plan most of
your meals and snacks for the week. It really does help when trying to avoid
those poor food choices that are always there taunting us.
Never skip breakfast - this is absolutely the most important meal of the day.
According to a study in the American Journal of Clinical Nutrition; skipping
breakfast may increase risk of diabetes in women.
Eating breakfast was associated with a lower incident of heart disease in men
between the ages of 45 and 82. The study also found that skipping breakfast
was associated with hypertension, insulin resistance and elevated blood sugar
levels.
The American Dietetic Association reviewed 47 breakfast related studies and
found that eating breakfast was likely to improve cognitive function related to
memory and test grades.
According to a study published in July in the journal Obesity, people who ate
breakfast as their largest meal lost an average of 17.8 pounds over three
months. The other participates ate the same number of total calories per day
but their largest meal was consumed at dinner. This group only lost 7.3
pounds each over the same time frame.
Plans Equal Healthy Success
2 0 1 7 | I N T E G R I T Y H E A L T H C O A C H I N G C E N T E R S

3. D i r e c t i o n s :
C o a t t h e i n s i d e o f t h e c r o c k p o t w i t h
c o o k i n g s p r a y . A d d a l l i n g r e d i e n t s ( e x c e p t
t h e o p t i o n a l t o p p i n g s ) t o t h e c r o c k p o t .
S t i r , c o v e r , a n d c o o k o n l o w f o r a p p r o x . 6
h o u r s ( c r o c k p o t t i m e s c a n v a r y ) .
S e p a r a t e o a t m e a l i n t o b o w l s w i t h
a p p r o p r i a t e p o r t i o n s i z e s f o r y o u .
A d d y o u r t o p p i n g s i f y o u w i s h .
S t o r e l e f t o v e r s i n r e f r i g e r a t o r u p t o f o u r
d a y s . F r e e z e s v e r y w e l l .
W h e n r e h e a t i n g y o u m a y h a v e t o a d d a
l i t t l e b i t o f l i q u i d b e c a u s e i t d o e s t h i c k e n
u p . A d d l i q u i d u n t i l d e s i r e d c o n s i s t e n c y .
A d d t o p p i n g s . E n j o y !
Over Night Oatmeal
I N T E G R I T Y H E A L T H C O A C H I N G C E N T E R S | 2 0 1 7
I n g r e d i e n t s :
2 o r g a n i c a p p l e s , c o r e d , a n d d i c e d i n t o
1 / 2 - i n c h p i e c e s
1 1 / 2 c u p s a l m o n d m i l k
1 1 / 2 c u p s w a t e r
1 c u p u n c o o k e d s t e e l - c u t o a t s
2 t a b l e s p o o n s m a p l e s y r u p o r o t h e r
s w e e t e n e r
1 t a b l e s p o o n s b u t t e r , c u t i n t o p i e c e s (
t h i s i s o p t i o n a l )
1 / 2 t e a s p o o n c i n n a m o n
1 t a b l e s p o o n g r o u n d f l a x s e e d
1 / 4 t e a s p o o n s a l t
O p t i o n a l t o p p i n g s : c h o p p e d n u t s ,
a d d i t i o n a l a l m o n d m i l k , b e r r i e s , b a n a n a ,
o r o t h e r n u t s a n d s e e d s .
I f y o u w a n t t o d o u b l e t h e r e c i p e i n c r e a s e
c o o k i n g t i m e b y 1 - 2 h o u r s .

4. S n a c k I d e a :
N o B a k e E n e r g y B i t e s - S e r v i n g s i z e 3
I n g r e d i e n t s :
1 c u p o a t m e a l
1 c u p p e a n u t b u t t e r ( o r o t h e r n u t
b u t t e r )
1 / 3 c u p h o n e y
1 c u p c o c o n u t f l a k e s
1 / 2 c u p g r o u n d f l a x s e e d
1 / 2 c u p m i n i c h o c o l a t e c h i p s
1 t s p v a n i l l a
1 s c o o p v a n i l l a p r o t e i n p o w d e r
D i r e c t i o n s :
M i x e v e r y t h i n g a b o v e i n a m e d i u m
b o w l u n t i l t h o r o u g h l y m i x e d .
L e t c h i l l i n t h e r e f r i g e r a t o r f o r h a l f a n
h o u r .
O n c e c h i l l e d , r o l l i n t o b a l l s a n d e n j o y !
S t o r e i n a n a i r t i g h t c o n t a i n e r a n d k e e p
r e f r i g e r a t e d f o r u p t o 1 w e e k .
Snack Ideas
I N T E G R I T Y H E A L T H C O A C H I N G C E N T E R S | 2 0 1 7
S n a c k I d e a :
M e a s u r e o u t 1 / 4 c u p a l m o n d s & w a s h 1
s m a l l o r g a n i c p e a r o r r e p l a c e t h e p e a r
w i t h 1 s m a l l o r g a n i c a p p l e - p l a c e
t o g e t h e r - g r a b a n d g o ! F a s t f o o d a t i t ' s
f i n e s t !
S n a c k I d e a :
M e a s u r e o u t 1 / 2 c u p c o t t a g e c h e e s e
a n d a d d 1 / 2 s c o o p p r o t e i n p o w d e r .
S n a c k I d e a :
2 M o z z a r e l l a c h e e s e s t i c k s w i t h 1 s m a l l
p l u m , a p p l e , p e a r , o r p e a c h .
Reminder with each meal and snack make sure you are drinking 8 ounces of water!

5. I n g r e d i e n t s :
2 p o u n d s g r o u n d b i s o n ( c h i c k e n , t u r k e y , o r
b e e f
2 o n i o n s , c h o p p e d
6 g a r l i c c l o v e s , c h o p p e d
1 c u p y e l l o w o r r e d p e p p e r , c h o p p e d
1 c u p c a r r o t s , c h o p p e d
1 c u p c e l e r y , c h o p p e d
1 ( 2 8 o u n c e ) c a n o r g a n i c c r u s h e d t o m a t o e s
1 ( 1 4 o u n c e ) c a n o r g a n i c d i c e d t o m a t o e s
1 ( 1 5 o u n c e ) c a n o r g a n i c t o m a t o s a u c e
1 c a n o r g a n i c b l a c k b e a n s , d r a i n e d
1 c a n o r g a n i c k i d n e y b e a n s , d r a i n e d
3 t a b l e s p o o n s c h i l i p o w d e r
1 t a b l e s p o o n o r e g a n o
1 t a b l e s p o o n b a s i l
1 t a b l e s p o o n c u m i n
1 / 4 t e a s p o o n c a y e n n e p e p p e r
S e a s a l t a n d b l a c k p e p p e r t o t a s t e
Slow Cooker Bison Chili Recipe
I N T E G R I T Y H E A L T H C O A C H I N G C E N T E R S | 2 0 1 7
Directions:
Saute onions, garlic and bison in a
saucepan over medium heat. Once meat is
no longer pink, add it to your slow cooker.
Add all other ingredients to your slow
cooker and stir well.
Cover and cook on low for about 9 hours.
Total Time: 9 hours - Serves: 8
Serving size is 1 cup.
***Always try to use organic ingredients.

6. F e e l f r e e t o a d d a l e a n p r o t e i n s o u r c e t o t h i s d i s h s u c h a s c h i c k e n o r s a l m o n . E n j o y !
O r k e e p i t v e g e t a r i a n a n d a d d s o m e c h i c k p e a s !
I n g r e d i e n t s :
1 / 4 c u p o l i v e o i l
1 / 3 c u p c h o p p e d w a l n u t s
1 b o x p a s t a - y o u r c h o i c e - c a n u s e g l u t e n f r e e p a s t a s
2 t a b l e s p o o n s d i c e d g a r l i c
4 - 5 s t e m s o f k a l e
h a n d f u l l o f c h o p p e d p a r s l e y
s a l t & p e p p e r
D i r e c t i o n s :
C o o k p a s t a a s d i r e c t e d , d r a i n , r i n s e a n d s e t a s i d e i n a b o w l .
B a k e y o u r w a l n u t s a t 4 5 0 d e g r e e s f o r 6 m i n u t e s .
D e s t e m y o u r k a l e a n d c h o p ; s e t a s i d e .
C h o p y o u r p a r s l e y ; s e t a s i d e .
S a u t e y o u r m i n c e d g a r l i c i n 1 / 4 c u p o l i v e o i l .
P o u r o v e r p a s t a a n d s t i r .
A d d y o u r k a l e t o y o u r g a r l i c p a n c o o k u n t i l w i l t e d .
A d d t o y o u r p a s t a b o w l .
A d d P a r s l e y t o y o u r p a s t a b o w l .
A d d y o u r b a k e d w a l n u t s .
A d d s a l t & p e p p e r t o t a s t e .
S t i r .
C h i l l f o r 2 h o u r s a n d e n j o y !
Healthy Pasta and Kale Dish
I N T E G R I T Y H E A L T H C O A C H I N G C E N T E R S | 2 0 1 7

7. I n g r e d i e n t s :
1 p o u n d l e a n g r o u n d b e e f o r
g r o u n d c h i c k e n / t u r k e y ( w h i c h
e v e r y o u p r e f e r )
3 l a r g e z u c c h i n i , s c o o p o u t s e e d s t o
c r e a t e a c a n o e
½ c u p r a w o a t m e a l – o r r i c e i f y o u
u s e r i c e y o u m u s t f i r s t c o o k t h e
r i c e a s p e r i n s t r u c t i o n s o n r i c e
p a c k a g e
2 c l o v e s g a r l i c , m i n c e d
1 s m a l l o n i o n d i c e d
1 / 2 c u p g r a t e d P a r m e s a n c h e e s e
1 t e a s p o o n o r e g a n o , b a s i l a n d
p a r s l e y
S a l t & p e p p e r t o t a s t e
1 ( 1 6 o u n c e ) j a r s p a g h e t t i s a u c e –
h e a t o n s t o v e
Stuffed Zucchini
I N T E G R I T Y H E A L T H C O A C H I N G C E N T E R S | 2 0 1 7
D i r e c t i o n s :
1 . P r e h e a t o v e n t o 3 5 0 d e g r e e s F ( 1 7 5 d e g r e e s C ) .
2 . C o o k a n d s t i r t h e g r o u n d b e e f i n a s k i l l e t o v e r
m e d i u m h e a t u n t i l t h e m e a t i s b r o w n e d , b r e a k i n g
t h e b e e f u p i n t o c r u m b l e s a s i t c o o k s , a l s o a d d
g a r l i c a n d o n i o n s . D r a i n o f f e x c e s s f a t , a n d
t r a n s f e r t h e b e e f i n t o a m i x i n g b o w l .
3 . S t i r i n t h e o a t m e a l o r r i c e , a n d P a r m e s a n
c h e e s e , o r e g a n o , b a s i l , p a r s l e y , s a l t a n d p e p p e r ;
m i x t h e
s t u f f i n g w e l l . S l i c e t h e z u c c h i n i i n h a l f t h e l o n g
w a y , a n d u s e a s p o o n t o s c o o p o u t t h e f l e s h ,
l e a v i n g a 1 / 2 i n c h t h i c k s h e l l a l l a r o u n d t h e
z u c c h i n i . L i g h t l y s t u f f b o t h h a l v e s o f t h e z u c c h i n i
w i t h t h e m e a t m i x t u r e . P l a c e t h e z u c c h i n i h a l v e s
i n t o a n o i l e d b a k i n g d i s h , a n d c o v e r t i g h t l y w i t h
f o i l .
4 . B a k e i n t h e p r e h e a t e d o v e n f o r 2 5 - 3 0 m i n u t e s ,
r e m o v e f r o m o v e n , a n d r e m o v e t h e f o i l .
S e r v e w i t h s a u c e o n t o p , c h e e s e a n d p a s t a .

8. G r e e n D r e a m M a c h i n e - S e r v e s 1
I n g r e d i e n t s & D i r e c t i o n s :
2 c u p s c h o p p e d k a l e o r s p i n a c h l e a v e s o r
b o t h
6 o u n c e s o f a l m o n d m i l k o r c o c o n u t m i l k
3 o u n c e s o f w a t e r
B l e n d u n t i l s m o o t h , a n d t h e n a d d
1 s m a l l b a n a n a
1 / 4 c u p s t r a w b e r r i e s f r o z e n
1 s c o o p o f v a n i l l a w h e y p r o t e i n
6 i c e c u b e s
B l e n d a g a i n u n t i l a l l i s m i x e d w e l l .
E n j o y !
Smoothie Ideas
I N T E G R I T Y H E A L T H C O A C H I N G C E N T E R S | 2 0 1 7
A w e s o m e A l m o n d S m o o t h i e - S e r v e s 1
I n g r e d i e n t s :
1 s m a l l f r o z e n b a n a n a , s l i c e d
3 / 4 c u p k a l e , l i g h t l y p a c k e d , s t e m s
r e m o v e d
3 / 4 c u p a l m o n d m i l k
3 / 4 t b s p . a l m o n d b u t t e r
1 / 8 t s p c i n n a m o n
1 / 8 t s p n u t m e g
1 / 8 t s p g r o u n d g i n g e r
1 S c o o p v a n i l l a p r o t e i n p o w d e r
S i d e N o t e : Y o u m a y a l s o a d d 1 / 2 c u p
b r e w e d g r e e n t e a f o r a n e x t r a d o s e o f
a n t i o x i d a n t s .
D i r e c t i o n s :
1 . B l e n d a l l i n g r e d i e n t s a n d e n j o y !

9. O r a n g e D r e a m s i c l e - S e r v e s 1
1 n a v e l o r a n g e - p e e l e d
1 / 4 c u t G r e e k y o g u r t - p l a i n
2 T b s p f r o z e n o j c o n c e n t r a t e
1 / 4 t s p v a n i l l a e x t r a c t
1 s c o o p v a n i l l a p r o t e i n p o w d e r
4 - 5 i c e c u b e s
C o m b i n e a l l i n g r e d i e n t s . B l e n d u n t i l
s m o o t h . E n j o y .
Smoothie Ideas
I N T E G R I T Y H E A L T H C O A C H I N G C E N T E R S | 2 0 1 7
B l u e B e r r i - l i c i o u s - S e r v e s 1
1 / 2 c u p f r o z e n b l u e b e r r i e s
1 / 2 c u p r a s p b e r r i e s
3 / 4 c u p a l m o n d m i l k - c h i l l e d
1 T b s p h o n e y
1 s c o o p v a n i l l a p r o t e i n p o w d e r
2 T s p g r a t e d g i n g e r
1 T s p g r o u n d f l a x s e e d
C o m b i n e a l l i n g r e d i e n t s . B l e n d u n t i l
s m o o t h . E n j o y .
P B & B - S e r v e s 1
1 s m a l l b a n a n a
2 T b s p p e a n u t b u t t e r o r o t h e r n u t b u t t e r
1 c u p a l m o n d m i l k - c h i l l e d
1 s c o o p v a n i l l a p r o t e i n p o w d e r
1 T s p g r o u n d f l a x s e e d
C o m b i n e a l l i n g r e d i e n t s . B l e n d u n t i l
s m o o t h . E n j o y .
S u p e r b S t r a w b e r r y - S e r v e s 1
1 c u p G r e e k p l a i n y o g u r t
1 s m a l l b a n a n a
1 / 2 c u p o r a n g e j u i c e
6 f r o z e n , w h o l e s t r a w b e r r i e s
C o m b i n e a l l i n g r e d i e n t s . B l e n d u n t i l
s m o o t h . E n j o y .

10. F o o d i s p r o b a b l y t h e m o s t i m p o r t a n t c o m p o n e n t w h e n i t c o m e s t o g e t t i n g h e a l t h y .
W e s h o u l d b e m a k i n g a b s i n t h e k i t c h e n , n o t i n t h e g y m ! H o w e v e r , t h a t d o e s n ’ t m e a n y o u
g e t t o s k i p t h e g y m - s o r r y , n o t s o r r y !
I f y o u c a n m a k e h e a l t h y c h o i c e s 8 0 % o f t h e t i m e , y o u w i l l b e w e l l o n y o u r w a y t o s u c c e s s !
R e m e m b e r , d o n ’ t d e p r i v e y o u r s e l f ; a f t e r a l l , t h i s i s l i f e a n d y o u w a n t t o e n j o y i t a l s o .
W h e n w e d e p r i v e o u r s e l v e s i s w h e n w e t e n d t o " f a l l o f f t h e w a g o n " w i t h o u r f o o d c h o i c e s .
N e v e r t e l l y o u r s e l f y o u c a n ' t h a v e s o m e t h i n g b e c a u s e t h e n y o u w i l l w a n t i t m o r e !
Y o u C A N h a v e w h a t e v e r y o u w a n t ; y o u a r e j u s t m a k i n g a c o n s c i o u s c h o i c e t o b e b e t t e r .
M a n y t i m e s i n o u r m i n d s , w e w i l l t r i c k o u r s e l v e s i n t o b e l i e v i n g w e d i d n ' t e a t s o m e t h i n g
u n h e a l t h y , o r w e s a i d w e h a d o n l y o n e s c o o p o f i c e c r e a m a n d i t w a s r e a l l y 1 0 !
W h e n y o u h a v e a w r i t t e n l o g , o r j o u r n a l , i t t a k e s t h e g u e s s w o r k o u t o f t h e e q u a t i o n .
I t a l s o h e l p s t o n o t e y o u r m o o d o r e n e r g y l e v e l s ; s e e i n g a p a t t e r n w i t h y o u r m o o d a n d f o o d
c h o i c e s c a n g i v e s o m e i n s i g h t a s t o w h y t h o s e c h o i c e s m a y o r m a y n o t h a v e b e e n m a d e .
I f y o u a r e s t r u g g l i n g w i t h f o o d , k e e p a l o g a n d s h o w y o u r h e a l t h c o a c h f o r t i p s o n
i m p r o v e m e n t s . I h a v e s u p p l i e d 7 d a y s ’ w o r t h o f f o o d l o g s a n d s o m e w e e k l y p l a n n e r s t o g e t
y o u s t a r t e d .
G o o d r u l e o f t h u m b : S t i c k w i t h r e a l f o o d , o r g a n i c a l l y a s p o s s i b l e , a v o i d h i g h l y p r o c e s s e d ,
f r i e d , a n d s u g a r y i t e m s . A l c o h o l & c a f f e i n e s h o u l d b e l i m i t e d a s w e l l .
Food Log
I N T E G R I T Y H E A L T H C O A C H I N G C E N T E R S | 2 0 1 7

11. Breakfast
Wake up
Snacks
Lunch
Dinner
Time:__________
Time: _________
AM Time: __________
Time: __________
Time:__________
PM Time: __________
Food Journal
Ounces of Water
Check if you exercised today.
Record Mood & Energy Levels.

12. Breakfast
Wake up
Snacks
Lunch
Dinner
Time:__________
Time: _________
AM Time: __________
Time: __________
Time:__________
PM Time: __________
Food Journal
Ounces of Water
Check if you exercised today.
Record Mood & Energy Levels.

13. Breakfast
Wake up
Snacks
Lunch
Dinner
Time:__________
Time: _________
AM Time: __________
Time: __________
Time:__________
PM Time: __________
Food Journal
Ounces of Water
Check if you exercised today.
Record Mood & Energy Levels.

14. Breakfast
Wake up
Snacks
Lunch
Dinner
Time:__________
Time: _________
AM Time: __________
Time: __________
Time:__________
PM Time: __________
Food Journal
Ounces of Water
Check if you exercised today.
Record Mood & Energy Levels.

15. Breakfast
Wake up
Snacks
Lunch
Dinner
Time:__________
Time: _________
AM Time: __________
Time: __________
Time:__________
PM Time: __________
Food Journal
Ounces of Water
Check if you exercised today.
Record Mood & Energy Levels.

16. Breakfast
Wake up
Snacks
Lunch
Dinner
Time:__________
Time: _________
AM Time: __________
Time: __________
Time:__________
PM Time: __________
Food Journal
Ounces of Water
Check if you exercised today.
Record Mood & Energy Levels.

17. Breakfast
Wake up
Snacks
Lunch
Dinner
Time:__________
Time: _________
AM Time: __________
Time: __________
Time:__________
PM Time: __________
Food Journal
Ounces of Water
Check if you exercised today.
Record Mood & Energy Levels.

25. N o w t h a t y o u a r e c o m m i t t e d t o a h e a l t h y l i f e s t y l e , h e r e a r e s o m e a d d i t i o n a l t i p s :
1 . E a t b r e a k f a s t w i t h i n 1 h o u r o f w a k i n g .
2 . E a t a l l m e a l s 2 1 / 2 t o 3 h o u r s a p a r t . P l e a s e d o n ’ t s k i p m e a l s ! T h i s h u r t s y o u r m e t a b o l i s m !
3 . S t r e t c h f o r 1 0 m i n u t e s f o l l o w i n g e x e r c i s e .
4 . D r i n k i n g a p o s t w o r k o u t p r o t e i n s h a k e w i l l h e l p y o u t o a c h i e v e a l e a n e r b o d y , f a s t e r .
5 . T a k e h i g h q u a l i t y n u t r i t i o n a l s u p p l e m e n t s t o o p t i m i z e r e s u l t s . S e e o u r c o a c h e s f o r
d e t a i l s .
6 . S t a y h y d r a t e d b y d r i n k i n g w a t e r ! G o a l s i s t o d r i n k h a l f y o u r w e i g h t i n o u n c e s .
E x a m p l e : W e i g h t i s 2 0 0 p o u n d s . D r i n k 1 0 0 o u n c e s o f w a t e r .
7 . G e t a n a d e q u a t e a m o u n t o f s l e e p t o o p t i m i z e y o u r m e t a b o l i s m .
8 . R e m e m b e r t o t e a c h t h e c h i l d r e n h o w i m p o r t a n t g o o d n u t r i t i o n i s . A c c o r d i n g t o t h e
m o s t r e c e n t d a t a r e l e a s e d S e p t e m b e r 2 0 1 5 , r a t e s o f o b e s i t y n o w e x c e e d 3 5 p e r c e n t i n t h r e e
s t a t e s ( A r k a n s a s , W e s t V i r g i n i a a n d M i s s i s s i p p i ) , 2 2 s t a t e s h a v e r a t e s a b o v e 3 0 p e r c e n t , 4 5
s t a t e s a r e a b o v e 2 5 p e r c e n t , a n d e v e r y s t a t e i s a b o v e 2 0 p e r c e n t * .
8 . R e p e a t . L i v i n g h e a l t h y i s a w a y o f l i f e . F l o u r i s h a n d p r o s p e r !
* h t t p : / / s t a t e o f o b e s i t y . o r g / r a t e s /
I N T E G R I T Y H E A L T H C O A C H I N G C E N T E R S | 2 0 1 7
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26. I N T E G R I T Y H E A L T H C O A C H I N G C E N T E R S | 2 0 1 7
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