+ Family and Kids

Presented by Daniel Plan Chef and AuthorMareya Ibrahim, The Fit Foodie

www.eatcleaner.com

In the Kitchen

+“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”

+What do we Need for Survival?(and what can we live without)

• Oxygen

• Shelter

• Sleep

• Water

• Food

• iPhone• Instagram• Snapchat• Facebook• Twitter

+From CHORE to LOVE

“I was 32 when I started cooking. Until then, I just ate.”

- Julia Child

+ 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!

+ 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) Salmon2) Asparagus3) Dark Chocolate4) Greek Yogurt5) Cherries6) Tomatoes7) Eggs8) Lemons9) Berries10)Eggs11)Avocadoes12)Coconut

+ 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

+ 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!

+EXERCISE 1 :Name that fruit or veg

+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!

+ 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.

+ 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?

+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!

+ 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!

+EXERCISE 2 :Veggie Skewers with Hummus

+ 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

+ 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.

+

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.

Manage Cravings, Boost Metabolism

+ 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

+ 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

+EXERCISE 3 :Sandwich Sushi

+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

+ Remember…Food is God’s Gift to Us

+ Family and Kids

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THANK YOU!