2. Topics for Discussion
• Add more vegetables to your day
• Eight Causes of Cravings
• 10 Steps for Dealing with Sugar Addiction
• Sweet Vegetables
• Calorie Density
• Great Grains

3. ADD MORE VEGGIES TO YOUR DAY
Tips to help you eat more veggies

4. Add more veggies to your day
Tips to help you eat more veggies
• Discover fast ways to cook:  Vegetables provide more
steaming saves nutrients. vitamins & minerals
• Be ahead of the game: Cut
up and store for later use.
• Choose all the rich colors:
Red, orange, or dark green.
• Check the freezer aisle:
Just as nutritious as fresh.

5. More Veggies
• Stock up on veggies:
Canned veggies are a
great addition to any
meal. Choose “reduced
sodium,” “low sodium” or
“no salt added.”
• Make your salad glow with
color to look good AND to
taste good too, such as, bell
peppers, radishes, cabbage.

6. It’s easy to eat more veggies
• Have vegetable soup:
just heat it and eat it.
Look for “reduced or
low sodium soups.”
• When eating out, order
an extra side of veggies
or a salad.

7. Tips to help you eat more veggies
• Savor the flavor of
seasonal vegetables:
Buy veggies in season
for maximum flavor &
lower cost. Check
supermarket specials or
visit a farmer’s market.
• Try something new:
Add it to your future
recipes.

8. 8 Causes of Cravings
• The foods you eat are the
cause for your cravings.
• Cravings occur when you
are missing something
you need in your meals.
• Cravings are important
messages that assist you
in maintaining balance.

9. Ask yourself:
What does my body want and why?
1. Lack of primary food
– Bored
– Stressed
– Bad relationships
– Poor exercise
routine
– Lack of spiritual
practice

10. Causes of Cravings
2. Water: dehydration.
Hungry or thirsty?
Drink first; see how you
feel.
3. “Yin/Yang” imbalance
Eating a diet too rich in
one thing will make
you want the opposite.

11. Primary causes of cravings
4. “Inside coming out”:
Eat a healthier version
of your childhood.
5. Seasons & Holidays:
Balance the elements.
6. Lack minerals or
nutrients: Body craves
to fill in the blanks.

12. Cravings
7. Hormones:
Fluctuating estrogen
levels
menstruation/menopause
8. De-evolution = Sabotage
Inference when things are
going well = causes more
imbalances in your sugar
levels & your moods.

13. 10 STEPS FOR DEALING
WITH SUGAR ADDICTION
1. Reduce or eliminate
caffeine to avoids ups &
downs.
2. Drink water so you’re not
dehydrated.
3. Eat sweet, delicious
vegetables & fruit.
4. Use gentle sweets like
stevia or agave nectar.
5. Get physically active:
BALANCE YOUR BLOOD
SUGAR LEVELS
BOOST YOUR ENERGY
REDUCE TENSION.

14. 10 STEPS FOR DEALING
WITH SUGAR ADDICTION
6. Get ore sleep, rest and
relaxation.
Sleep-deprivation causes
your body to crave energy
and in turn craves sugar.
7. Evaluate the amount of
animal food you eat.
Not too much or too little =
Eat in moderation.
8. Eliminate fat-free or low-
fat packaged snack-foods.
Contain loads of sugar.
9. Experiment with spices.
10. Find sweetness in non-food
ways!
(Note: hugs and massages
have no additives).

15. SWEET VEGETABLES

16. Value of Sweet Vegetables
• Sweet vegetables help to sooth the internal
organs of the body.
• Many of these veggies are root vegetables
that help you feel energetically grounded.
• This grounding helps to balance out the
spaciness people often feel after eating other
kinds of sweet foods.
• Adding in sweet veggies helps to crowd out
less healthy foods in the diet.

17. SWEET AND SWEET WHEN COOKED SUBTLY SWEET
SEMI SWEET corn turnips
Almost everyone carrots parsnips
craves sweets. onions rutabagas
Add naturally beets
sweet foods to winter
your daily diet to
squashes
satisfy your sweet
tooth. sweet potatoes
yams

18. Steaming, roasting, stir-frying, simmer and
puree, or eat them raw or grated in a salad.
COOKING METHODS FOR VEGGIES

19. Sweet Sensation Recipe
• Use 1, 2, 3, 4, or 5 of the sweet vegetables.
• Chop the hardest ones, like the carrots and beets
into smaller pieces.
• Softer vegetables, like onions and cabbage can be
cut into larger chunks.
• Use a medium-sized pot, add water to cover
veggies. The softer they get = the sweeter.
• Empty the ingredients into a large bowl, flavor &
eat. Drink the juice or add the juice to a soup.

20. Calorie Density
Definition: Calorie density is the number of
calories per pound for each food.
• The Calorie Density is lowest in unprocessed
plant foods, like celery, lettuce, cucumbers.
• By filling up on these foods, a person can balance
their blood sugar and have less hunger pangs.
• This will naturally crowd out other food choices
and late night binges.
• It will help keep calorie consumption low and
create natural weight loss.

21. GREAT GRAINS

22. Great Grain History
• Whole grains have been a central element of
the human diet since early civilization.
• Humans settled down into farming
communities when they were able to
cultivate grain crops.
• Whole grains are an excellent source of
nutrition, as they contain essential enzymes,
iron, dietary fiber, vitamin E and B-complex
vitamins. They provide high-quality energy.

23. Cooking Grains
1 Cup Grains Water Cooking Time
Brown Rice 2 cups 45-60 min.
Buckwheat or Kasha 2 cups 20-30 min.
Oatmeal or Rolled Oats 2 cups 20-30 min.
Pearled Barley 2-3 cups 60 min.
Cornmeal or Polenta 3 cps 20 min.
Couscous (wheat pasta) 1 cup 5 min.
Kamut 3 cups 90 min.
Quinoa 2 cups 15-20 min.
Spelt 3 cups 2 hours