plan, purchase, prepare - nature's sunshine products · 2017-02-22 · 6 servings vegetables...
TRANSCRIPT
10/4/2016
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Plan, Purchase, Prepare
October 4, 2016
Today’s Presenter: Robin Cook
TYPE YOUR QUESTIONS & COMMENTS
10/4/2016
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DELICIOUSLY IN.FORM
Recipes and tips to enhance your
IN.FORM journey
Goals today:
1. Healthy staples to shop for
2. Review IN.FORM daily food goals
3. Recipe ideas to get your food goals in
4. Inspiration for a healthy IN.FORM day
5. Creative ways to conquer cravings
INSPIRE 2 IN.FORM
May these recipe ideas be inspiring
as you enjoy nutrient dense foods on your IN.FORM journey!
10/4/2016
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IN.FORM for life…
IN.FORM is not a “healthy bubble” way of life; it is preparing people to live and flourish in any food environment they encounter.
choosing the healthiest options when eating out
planning and cooking nourishing foods at home throughout the week
enjoying food at celebrations in moderation
re-creating family favorites
Alteration not deprivation to flourish for life…
HEALTHY STAPLES
You are only as healthy as your kitchen is…
Foods & Tools to have in stock:
Vegetables:
Spaghetti squash
Zucchini/yellow squash
Butternut squash or pumpkin
Cauliflower
Baking Ingredients/other :
Coconut flour
Almond flour
Carob powder
Fresh chicken/vegetable stock (reduces oil/fat use)
Tools:
Spiralizer
Stainless steel pans/ stoneware baking dishes
10/4/2016
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IN.FORM meal plan goals:
6 servings vegetables (1/2 cup diced or cooked, 1 cup bigger pieces, cooked or raw)
5 ounces greens
5 servings healthy fats (1 teaspoon oil, 1/8 avocado…)
3 meal protein (palm sized)
2 snack protein (1/2 palm sized, approximately)
1 fruit or legume serving
Information is found on page 7-8 of the IN.FORM manual (the manual has them in a slightly different order)
Using our forks to get IN.FORM:
Breakfast Snack Lunch Snack Dinner
6 Vegetables 1 2 1 2
5 oz. Greens 1 2 2
5 Healthy fats 1 2 2
3 Meal proteins 1 1 1
2Snack proteins 1 1
1 Fruit/legumes 1 (optional)
(Page 8 of the IN.FORM manual gives another chart to illustrate)
It is possible to get all the
veggies in & still be smiling.
This is a sample day of how to get your food goals in.
We will look at recipe ideas to accomplish this in the following slides:
IN.FORM RECIPE IDEAS…
Get the creative {and digestive} juices flowing
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BREAKFAST
Unlikely Smoothie Heroes…
(organic, if possible):
Fresh mint or chlorophyll ES
Carrots
Raw beet
Raw hemp seeds ( up to 1 T.)
Chia seeds (up to 1 T.)
Cooked spaghetti squash
Zucchini
Yellow squash
Cooked/ canned pumpkin
Cooked or raw butternut squash
Egg Wrap (green toast- nori seaweed)
p.45
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Lunch
Green Wrap (collard, savoy cabbage…)
The recipe page numbers are from Cook 2 Flourish Cookbook : www.cook2flourish.com
p.166
“Favorito Burrito” green wrap
Favorito Burrito (1-2 servings)
2 large collard leaves (Swiss Chard or Cabbage), washed
½ cup Caul-it-Rice (page 225)
½ - ¾ cup fully cooked chicken
½ - 1 cup cooked OR raw veggies, chopped
¼ ripe avocado, pit removed and peeled, mashed
Directions:
If you have not already cooked your cauliflower rice, simply place the green leaves over the steaming pot for 30 seconds to 1 minute to soften the leaves- do this one at a time. If you have cooked the Caul-it-Rice, simply place water in medium sauce pan and bring to a boil. When it is steaming, place the leaf over the rim of the pan and cover for 30 seconds to 1 minute.
Pat the greens with a paper towel to dry the steam and place on a piece of parchment paper. Mash the avocado gently onto the leaves then add the Caul-it-Rice and your choice of veggies.
Roll up the leaves like you would roll up a burrito and place in an air tight container or bag to keep fresh or enjoy immediately.
***if you want the green to be raw, use savoy cabbage!
cook2flourish.com
10/4/2016
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Feeling Like Pasta?
Meal prep tip:
Roast a large
spaghetti squash so
that you have
enough for dinner
as well as for a cold
or hot lunch and
even enough for a
side dish with dinner
the next day…
1. Cilantro Lime
spaghetti squash
2. chicken spaghetti
squash pasta salad
3. spaghettiP.200-201
Mild Comforting Spaghetti Squash
2 ½ pound spaghetti squash
1 Tablespoons extra-virgin olive oil
2 Tablespoons fresh basil, minced
1 teaspoon garlic powder
½ teaspoon Nature’s Sunshine® sea salt
Dash cayenne powder
2 Tablespoons oil from sundried tomatoes
½ cup sundried tomatoes in extra-virgin olive oil, chopped
¼ cup walnuts, chopped
Directions:
Cut the squash into 4-6 chunks and arrange the squash pieces upside down on a steamer basket over boiling water in a large pot. Cook on medium-high for 15-20 minutes.
Remove squash from the boiling pot and let cool slightly on a plate. Scoop out the flesh (noodles) with a fork. The squash should flake out of the rind easily. Scoop all the way to the rind. Place the
noodles in a serving bowl.
In a measuring cup, combine the olive oil, basil, garlic powder, sea salt, cayenne powder and oil
from the sundried tomatoes. Stir well to combine. Pour over the spaghetti squash noodles and toss
to coat.
Add the sundried tomatoes and walnuts. Serve warm. (6-8 servings) cook2flourish.com
Chicken {squash} noodle soup
p.127,130
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Cucumber or Zucchini as “crackers”
p.146
CREATIVELY DELICIOUS
VEGGIES…
Veggie Bruschetta
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Crunch with fewer carbs…
use cashews instead of chow mein/ramen
p.100
Sesame Cashew Crunch Coleslaw
4 cups Napa cabbage, finely sliced
1 cup red cabbage, finely sliced
1 cup organic carrots, shredded
½ cup beet, shredded
½ cup fresh organic cilantro, minced
1 garlic clove, pressed
2 Tablespoons sesame oil
½ Tablespoon Nature’s Sunshine® flax seed oil with lignans
1 Tablespoon coconut aminos
1 Tablespoon Bragg® liquid aminos
1 Tablespoon filtered water
2-4 drops liquid stevia
½ teaspoon ground ginger
¼ cup raw cashews, chopped
1 Tablespoon sesame seeds
1 Tablespoon unsweetened shredded coconut, for garnish
cook2flourish.com
Directions:
Slice the cabbage into a large
mixing bowl then add the
shredded carrots, beets and cilantro. Toss to combine.
In a measuring cup combine the
garlic, sesame oil, flax seed oil,
coconut aminos, liquid aminos, water, your choice honey or
stevia and ginger.
Stir well and pour over the
cabbage mixture. Toss to combine. Add in the cashews and
sesame seeds then sprinkle the
coconut on top as a garnish.
Serve immediately. (4-6 Servings )
Instead of rice with Mexican food:
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Cilantro Lime Spaghetti Squash
Cook the spaghetti squash and scoop it out into “noodles.”
Warm 1 Tablespoon extra virgin coconut oil per 3 cups cooked squash and stir together in a pan with the squash until warmed through and the squash is oiled.
Remove from heat, and add organic cilantro, fresh lime juice and NSP sea salt and NSP capsicum to taste.
Caul-it-Rice!
Delicious with a stir fry!
P.225
SNACK IDEAS…
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Sweet Potato Sandwich Snack
p.73
Savory Seeds… instead of popcorn
p.76
Hummus… this could even be a salad
dressing
p.82-83
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Seaweed chips & Flax seed crackers
Consider counting 6-8 Flaxseed crackers or 15-20 seaweed chips as a snack or
Half either amount for 1 healthy fat serving.
DELICIOUS DINNER IDEAS…
Spaghetti gone grain-less…
p.183
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Fast Fajitas
p.150
King of versatility:
baked or crockpot organic chicken
p.173, 177
Bringing it to the table…
What’s In a Day of IN.FORM?
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Using our forks to get IN.FORM:
Breakfast Snack Lunch Snack Dinner
6 Vegetables 1 2 1 2
5 oz. Greens 1 2 2
5 Healthy fats 1 2 2
3 Meal proteins 1 1 1
2Snack proteins 1 1
1 Fruit/legumes 1 (optional)
(Page 8 of the IN.FORM manual gives another chart to illustrate)
It is possible to get all the veggies in & still be smiling.
Smoothie with greens & protein
8-12 ounces water
2 scoops IN.FORM
protein
1 cup ice
10 almonds
2 ounces Kale (frozen)
1 Tablespoon carob
powder (like cacao)
Breakfast
0 vegetable (could add 1 in,
though)
2 oz. greens
1 healthy fat
1 meal protein P.18
Snack for steady energy
Snack
1 vegetable
(munch on 1 cup)
1 snack protein (1
boiled egg)
*too plain? Add a
couple dashes
NSP sea salt!
P.80
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Lunch on a bed of greens
Lunch
2 vegetables (1 cup spaghetti squash)
2 ounces greens (2 oz spinach OR add 2 oz
to spaghetti squash dish)
2 healthy fats (2 t. dressing + oil on squash)
1 meal protein
P.122
174
200
Snack to prevent caving
into pre-dinner cravings
Simple Chocolate Shake p.21
Snack
1 vegetable ( 1 cup
broccoli)
1 snack protein
1 (optional; ¼ cup
blueberries)
Delicious, nutrient dense dinner
Italian Stuffed Peppers p.187
&
Kan’t Get Enough Kale Salad p.110
Dinner
2 vegetables
1 oz. greens
2 healthy fats
1 meal protein
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Kan’t Get Enough Kale Salad
2 cups Brussels sprouts, shredded
2 cups baby kale OR curly kale, thinly sliced
¼ cup walnuts OR almonds, chopped
1 fresh garlic clove, minced OR 4 roasted cloves, mashed
2 Tablespoons fresh squeezed lemon juice
2 Tablespoons ripe avocado, mashed
2 Tablespoons extra-virgin olive oil
2 Tablespoons unsweetened almond milk
½ teaspoon Nature’s Sunshine® sea salt
¼ teaspoon ground black pepper
1/8 teaspoon liquid stevia, optional
1 teaspoon Bragg® liquid aminos
Directions:
•Ten Brussels sprouts weigh approximately
5 ounces and measure whole as 1 ½ cups. When processed or shredded, they
yield about 2 cups. Wash and trim the
Brussels sprouts. Cut them in half and then
place them in a food processor and process 8 seconds.
•Combine the Brussels sprouts, Kale and
nuts in a large salad bowl.
•In a measuring cup, combine the rest of the ingredients for the dressing. Mix well
with a fork.
•Pour the dressing on the salad and toss
well.
•Refrigerate until ready to serve. Toss again before serving. Refrigerate any
leftovers.
Tip: Use roasted garlic if you want a milder
taste. It’s not as noticeable if roasted.cook2flourish.com
Oh the cravings…
how to stay on track
Spiralize, don’t compromise!
p.147, 253
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Caul-it-Fredo Sauce
4 cups cauliflower florets
4 garlic cloves, minced
2 Tablespoon organic real butter
½ cup unsweetened almond milk
½ teaspoon Nature’s Sunshine® sea salt
½ teaspoon ground black pepper
Directions:
Bring water to a boil in a 2 quart saucepan with steamer basket in it.
Steam the cauliflower for 12 minutes. Drain the water.
In a small saucepan over medium-low heat, sauté the garlic and butter together for 2 or 3 minutes.
Puree the cauliflower, garlic and butter, milk, sea salt and pepper in a high speed blender on High. Keep a firm hand on the lid since the contents are hot. Clean the sides of the blender once or twice if needed, then blend again.
Pour back into the saucepan and keep warm until ready to serve. (makes 2 cups)
Caul-it-Fredo Sauce is great over spaghetti squash, in chicken pot pie, a cream sauce over new potatoes and garden peas, or in recipes that call for mushroom soup.
cook2flourish.com
Butternut Pizza Bites
p.169
Coconut Biscuits
Consider using as a snack protein or in place of 2 healthy fats
p.266
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Coconut Biscuits
½ cup coconut flour, sifted
¼ teaspoon Nature’s Sunshine® sea salt
½ teaspoon baking soda
1 Tablespoon NSP xylitol OR 4 drops liquid stevia
4 Tablespoons organic butter, cold
½ cup canned pumpkin puree
2 organic eggs, separated
1 Tablespoon unsweetened almond milk
Directions:
Place the coconut flour, sea salt, baking soda and your choice of honey or coconut sugarin a mixing bowl. Stir well to combine.
Cut in the butter using a pastry blender or a fork until mixture resembles coarse crumbs.
Stir in the pumpkin puree.
Separate the eggs in two small bowls. Beat the egg whites with a mixer until frothy and doubled in size. Add in the yolks while mixer is going and mix 20-30 seconds.
Fold into the batter and add in the almond milk. Continue folding with a spoon until all mixed in.
Scoop out 2 Tablespoons at a time and shape into a ½ inch to ¾ inch thick round biscuit. Place on an unbleached parchment paper lined baking sheet and bake in preheated 375 degree oven for 22 minutes. Serve immediately.
Craving Cinnamon Rolls?
Consider using instead of the fruit/legume serving for the day. Two
butternut squash “cinnamon rounds” are similar in carbohydrate
count as ½ banana.
1 Tablespoon organic coconut oil
1 teaspoon cinnamon
3 drops liquid stevia, optional
Mix into a paste and spread over the
butternut circles.
Bake at 350 degrees
for 22-30 minutes.
Would you like to have access to these recipes?
Cook 2 Flourish Cookbook is full of inspiring dishes!
Please visit www.cook2flourish.com for details.
THANK YOU!!
10/4/2016
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QUESTIONS?
OCTOBER START YOUR GROUP PROMO
Start a group with 5+ people and receive a $150 Product Credit.
New! Earn additional product credit based on your group sales
Goal Prize Total Product
CreditReach 600 QV in IN.FORM Product Sales Additional $150 product credit $300
Reach 1000 QV in IN.FORM Product Sales Additional $300 product credit $450
NEW! Online IN.FORM Certification
• Certify from anywhere in the country!
• Recorded video trainings from expert coaches and doctorsoHow to get started!
oSee IN.FORM groups in action!
www.informcoaches.com
10/4/2016
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SEPTEMBER IS THE MONTH TO GET CERTIFIED!
Special Introductory Price: $399 (reg. $549)
Savings of $150!Register by September 30th
FOR COACHES
Special Introductory Price: $49.99 (reg. $74.99)
Savings of $25!
Extended to October 31st!
Includes a Coach Manual plus 3 Participant Manuals! $45 value!
RECIPE CONTEST!
Win awesome prizes by sharing you recipes with us!
Submit your “IN.FORM Friendly” recipes to [email protected]
First 5 who submit a recipe will receive some NSP swag!
10/4/2016
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THIS WEEK’S WINNERS
Toni McAdamsJeannette Barcus
Amy ZuccheroShirley GoodrichNilia Rohatsch
Drawing winner
Ruth Pacheco
IN.FORM CHALLENGE
Begins Now!• No registration period. Sign up anytime!
• 13 weeks of healthy transformation
• Prizes awarded quarterly
• IN.FORM coaches win too!
• Must have an NSP Account
www.naturessunshine.com/challenge
IN.FORM CHALLENGE
Winner Participant’s Prize Coach’s Prize
1st Place $1,000 Cash
Photo shoot ($200)
Make-over ($500)
Convention for 2 (no travel)
$300 Product Credit
$500 Cash
2nd Place $500 Cash
Photo shoot ($200)
$200 Product Credit
$250 Cash
3rd Place $250 Cash
Photo shoot ($200)
$100 Product Credit
$125 Cash
10/4/2016
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NEXT WEBINARTuesday, October 11th
11 am MDT
THANK YOU!