Feed Your Body:Something about

Nutrition

Look how happy!

American Food Culture

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

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?

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)

How to Add More 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

Breakfast Ideas

- Include protein and healthy fat(nut butters, yogurt, kefir, chia seed, egg)

- Think outside the cereal box

Oatmeal Additions

Cereals

Blueberry, carrot and pumpkin concentrates for color

Lucky Charms: Yellow 5&6, blue 1, red 40

Tasty alternative to oatmeal and other

hot cereals

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

Sweet potato with almond or peanut butter sprinkled with cinnamon

Kale, beets, carrot, apple, cucumber, celery, ginger, lemon

Kefir in SmoothiesWhole wheat toast with

garden tomatoes (avocado)

Homemade Granola• 3½ cups 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-cereal/

Eat alone, mix in with cereal, yogurt topping

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.

Overnight Oats

• http://www.theyummylife.com/Refrigerator_Oatmeal

Ezekiel Sprouted Grains

Breakfast burritos:

Eggs, cheese, spinach, tomatoes, avocado, salsa, turkey bacon

½ muffin with butter or cream cheese

Paired with a small smoothie, egg, or fruit

Pancakes

• 2 cups quick 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-pancakes/

*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.

Lunch Ideas• Raw veggies with a dip like hummus• Wraps• Freeze muffins, pbj sandwiches• Use leftovers• Pack lunch evening before• Use thermoses, ice packs, containers

Muffins These muffins freeze well – put in lunch frozen

2 ¼ cup whole-wheat flour¾ teaspoon baking soda¼ teaspoon salt3 ripe bananas, mashed¼ cup plain yogurt¼ cup honey2 eggs⅓ 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 flour3/4 cup flaxseed meal (ground flax)3/4 cup oat bran cereal (ground oats)1 cup brown sugar (non packed)2 tsp baking soda1 tsp baking powder1/2 tsp salt2 tsp ground cinnamon1-1/2 cups carrots finely shredded2  apples peeled & shredded1/2 cup raisins 1 cup nuts chopped finely (walnuts)3/4 cup milk of your choice2  eggs beaten1 tsp vanilla extract

http://www.bobsredmill.com/recipes/how-to-make/bran-flax-muffins/

FLAX MUFFINS

“Kiley’s Favorite Muffins”

Veggies and Hummus

Packing Lunch Photos

100 days of real food . com has great school lunch ideas

Leftovers

Halloween Lunch

Use thermos containers: soup, leftovers, oatmeal, mac n cheese, veggies and sausage, eggs and cheese,

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 mealSautee with a little olive or coconut oil: chunks of zucchini, squash, onion, hot peppersCan add fresh herbs: basil, oreganoSprinkle 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!

Walnut Tacos

Quinoa Avocado Lettuce 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.

Dinner Ideas• Keep it 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

Sauteed broccoli, (sometimes brussel

sprouts too), 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

Saute zucchini, mushrooms, onions in 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 salsa2 cups black beans cooked or your meat choice1 green or red pepper chopped½ onion chopped½ jalapeño pepper thinly sliced (I do not add)1 cup mild cheddar cheese or your choice1/2 tbsp chili powder (to sprinkle)2 cups romaine1 lime, avocados

http://foodbabe.com/2013/04/30/mexican-pizza/

Quick Mexican Pizzas

Tepanyaki-ish Veggies

Cauliflower Dippers

• These taste like they are bread sticks

http://www.superhealthykids.com/cheesy-cauliflower-dippers/

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

Roasted Vegetables

http://avocadopesto.com/2015/02/28/vegan-quinoa-power-bowls-with-roasted-veggies-and-avocado-sauce-gluten-free/

Use any combo: 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

Chicken sprinkled with garlic 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

SALAD5-6 cups Mixed Greens1 cup cooked quinoa (red or white)*1/2 cup fresh or canned corn1 cup cooked black beans (seasoned with equal pinches sea salt, cumin, chili + garlic powder)1/4 cup red onion, diced1 orange, segmented1/2 ripe avocado, chopped1/4 cup fresh cilantro, chopped or tornDRESSING1/2 ripe avocado1 large lime, juiced (~4 Tbsp)3 Tbsp orange juice1-2 tsp sweetener of choice (maple syrup, agave, cane sugar, etc.)1-2 tsp hot sauce1/4 tsp cumin powder1/8 tsp chili powder (or sub extra hot sauce or chipotle powder)Healthy pinch each sea salt and black pepper1 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/

http://www.skinnytaste.com/2011/04/healthy-baked-chicken-nuggets.html

Baked Chicken Nuggets and Baked Mozzerella Sticks

http://www.skinnytaste.com/2012/02/skinny-baked-mozzarella-sticks.html

• 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/

• Sweet Potato Fries: 425 – 450 degrees. Slice sweet pot into a bowl. Pour olive oil to cover. Add cumin, cinnamon, salt. Or salt, pepper, garlic powder.

Cream of Broccoli Soupmade 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.

Treat Ideas

http://blissfulbasil.com/2015/02/13/chocolate-covered-caramel-coconut-bars/

http://www.gimmesomeoven.com/cranberry-pistachio-energy-bites/

Homemade Clif Bars

3/4 cup 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/

½ cup pure maple syrup½ cup creamy unsalted raw

almond butter⅓ cup coconut oil

2 teaspoons pure vanilla extract¼ teaspoon fine grain sea salt

Delicious with Apple Slices

Raw Caramel Dip/Sauce

http://blissfulbasil.com/2014/04/28/five-minute-vegan-caramel/

• 1 cup solid 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

Ice Cream Alternatives

Banana Base Ice Cream2 med. banana, frozen1 c. fruit, frozen½ c. chocolate chips, dark

http://www.beyonddiet.com/Recipes/26298/banana-base-ice-cream?food=figs&utm_source=facebook&utm_medium=post&utm_content=BananaBaseIceCream

Double Chocolate Ice Cream1 can full fat canned coconut milk1/3 cup cocoa powder2-3 T maple syrup1/3 cup chocolate chips

http://mywholefoodlife.com/2014/07/16/double-chocolate-ice-cream

Smoothies

Kimberly Snyder’s Glowing Green 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 lettuce4 carrots, shredded (can use less)½ cup ice cubes

DirectionsLayer ingredients in a blender in the order given. Cover and

blend about 30 seconds or until smooth.

Hot Chocolate

• Hot Chocolate:• 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/

THE POPCORN TRICKSERVES: 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.

Parting Tips

Water Only for DrinksEnjoy a

Green Salad (or raw

veggies) Daily

It is OK to feel hungry – it actually

feels good

Serve more than one veggie at dinner

12 Hour Fast

Leave it on the shelf –

make homemade

treats

THINK ABOUT AND

ENJOY WHAT YOU

ARE EATING

Moderation and

Variety

Websites:http://www.100daysofrealfood.comhttp://www.superhealthykids.com