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Nutrition Made EASY
Simple, delicious, nutritious food you can easily make at home.
Rosie Bank
Board Certified Integrative Nutrition Health Coach
Founder Health Matters Coaching
www.GetYourBodyToLoveYouBack.com
www.BankOnYourBody.com
Community Connections at Trilogy
May 14, 2018
www.RosieBank.com/Trilogy
Get the Slide Deck (and a few other goodies)
www.RosieBank.com
Nutrition Made
EASY
5 Keys
www.RosieBank.com
1. Reduce/eliminate junk and empty calories. Consider a
pantry clean-out. ELIMINATE AND REPLACE. DISCOVER NEW FLAVORS AND INGREDIENTS.
2. Practice makes improvement. PERFECTIONISM IS
UNREALISTIC. STRIVE FOR GETTING BETTER.
3. Fall in love with food that is good for you. FOOD THAT
HELPS YOU FEEL AND LOOK FABULOUS AND THAT
TASTES WONDERFUL.
4. Adjust mindset around time, effort, and preparation.
CONSIDER TIME AND OTHER RESOURCES IN A
LARGER CONTEXT.
5. Simple is delicious and nutritious. LEARN TO
APPRECIATE NATURAL FLAVORS AND SIMPLICITY.
5 Keys
www.RosieBank.com
1. Reduce/eliminate junk and empty calories. Consider a
pantry clean-out. ELIMINATE AND REPLACE. DISCOVER NEW FLAVORS AND INGREDIENTS.
2. Practice makes improvement. PERFECTIONISM IS
UNREALISTIC. STRIVE FOR GETTING BETTER.
3. Fall in love with food that is good for you. FOOD THAT
HELPS YOU FEEL AND LOOK FABULOUS AND THAT
TASTES WONDERFUL.
4. Adjust mindset around time, effort, and preparation.
CONSIDER TIME AND OTHER RESOURCES IN A
LARGER CONTEXT.
5. Simple is delicious and nutritious. LEARN TO
APPRECIATE NATURAL FLAVORS AND SIMPLICITY.
5 Keys
www.RosieBank.com
1. Reduce/eliminate junk and empty calories. Consider a
pantry clean-out. ELIMINATE AND REPLACE. DISCOVER NEW FLAVORS AND INGREDIENTS.
2. Practice makes improvement. PERFECTIONISM IS
UNREALISTIC. STRIVE FOR GETTING BETTER.
3. Fall in love with food that is good for you. FOOD THAT
HELPS YOU FEEL AND LOOK FABULOUS AND THAT
TASTES WONDERFUL.
4. Adjust mindset around time, effort, and preparation.
CONSIDER TIME AND OTHER RESOURCES IN A
LARGER CONTEXT.
5. Simple is delicious and nutritious. LEARN TO
APPRECIATE NATURAL FLAVORS AND SIMPLICITY.
5 Keys
www.RosieBank.com
1. Reduce/eliminate junk and empty calories. Consider a
pantry clean-out. ELIMINATE AND REPLACE. DISCOVER NEW FLAVORS AND INGREDIENTS.
2. Practice makes improvement. PERFECTIONISM IS
UNREALISTIC. STRIVE FOR GETTING BETTER.
3. Fall in love with food that is good for you. FOOD THAT
HELPS YOU FEEL AND LOOK FABULOUS AND THAT
TASTES WONDERFUL.
4. Adjust mindset around time, effort, and preparation.
CONSIDER TIME AND OTHER RESOURCES IN A
LARGER CONTEXT.
5. Simple is delicious and nutritious. LEARN TO
APPRECIATE NATURAL FLAVORS AND SIMPLICITY.
5 Keys
www.RosieBank.com
1. Reduce/eliminate junk and empty calories. Consider a
pantry clean-out. ELIMINATE AND REPLACE. DISCOVER NEW FLAVORS AND INGREDIENTS.
2. Practice makes improvement. PERFECTIONISM IS
UNREALISTIC. STRIVE FOR GETTING BETTER.
3. Fall in love with food that is good for you. FOOD THAT
HELPS YOU FEEL AND LOOK FABULOUS AND THAT
TASTES WONDERFUL.
4. Adjust mindset around time, effort, and preparation.
CONSIDER TIME AND OTHER RESOURCES IN A
LARGER CONTEXT.
5. Simple is delicious and nutritious. LEARN TO
APPRECIATE NATURAL FLAVORS AND SIMPLICITY.
SAY BYE-BYE
Junk food
Processed food, additives, preservatives
Added sugars and artificial sweeteners
Soda, diet soda
Saturated fat from animal products
Lunch meats and processed meats
Heavy creamy sauces
Additives, flavorings
White bread, sugar, rice, tortillas, bagels
Margarine, partially hydrogenated oils
Sugary breakfast cereals and desserts
www.RosieBank.com
SAY HELLO
Whole fresh fruits and vegetables
Nuts, seeds
Herbs, spices
Sprouted seeds
Whole grain, unprocessed, sprouted bread, tortilla, English muffins
Beans, quinoa, chia, flax, hemp
“One-ingredient” pasta
Sweet potatoes
Soy, miso, tempeh, edamame
Hummus, guacamole
Honey, maple syrup, coconut sugar
Dates, raisins, date sugarwww.RosieBank.com
www.RosieBank.com
Junk food
Veggies and hummus
www.RosieBank.com
Cream sauce over white pasta
“One ingredient” nutrient dense pasta with veggies
www.RosieBank.com
Soda and diet soda
Lemon water and mint
www.RosieBank.com
Sugary, expensive, calorie-
dense coffee drinks
Green drinks and smoothies
Caramel Frappuccino with Whip Venti (24 oz.)
490 calories (150 calories from fat).
Contains 16 grams of fat, (~25 percent of your
daily fat intake for a 2,000-calorie diet)
Nutrient-dense, naturally low
in calories, phytonutrients,
good for hair, skin, outlook
(mood), stabilizing blood
glucose, heart-healthy,
promotes digestion and gut health, natural antioxidants.
www.RosieBank.com
Thick, heavy cheese sauce over
veggies.
Baked, grilled cruciferous veggies.
INGREDIENTS: Cauliflower, Broccoli, Milk, Water, Roasted Garlic, Butter (Cream, Salt), Modified Rice Starch, White Cheddar Cheese (Milk, Cultures, Salt, Enzymes), Sea Salt, White Pepper
www.RosieBank.com
INGREDIENTS: Broccoli
www.RosieBank.com
Burgers are your friends.
www.RosieBank.com
Sprouts are your friends
www.RosieBank.com
Tortillas are your friends
www.RosieBank.com
One-ingredient
pasta is your friend.
https://www.explorecuisine.com/
https://www.explorecuisine.com/blog/en/recipe/
www.RosieBank.com
Fiber, protein,
minerals, vitamins
Black BeanEdamame & Mung Bean
MungBean
Edamame
Fruits and veggies are your friends.
www.RosieBank.com
Salads,
steamed,
over brown rice,
grilled, cut up with nut butter,
Antioxidants, heart-
healthy,
vitamins/minerals,
phytonutrients,
natural weight
maintenance,
nutrient dense
baked,
dip into guacamole
and humus,
over pasta, spiralized.
www.RosieBank.com
Smoothies are your friends.
Good sources of sweeteners
Stevia
Honey
Maple syrup
Date sugar
Coconut sugar
Fruit (berries, bananas, pineapple)
Sweet potatoes
Dates, raisins
www.RosieBank.com
Nuts, nut butters and seeds are
your friends
Nut butters
Add to salads
Whole-grain, Multi-grain crackers and bread
Chia/flax/hemp combo over toast and nut butter
Add to cooked veggies and pasta
Celery and apple dip
Humus from sesame and garbanzo
www.RosieBank.com
Naturally low-carb,
healthy fats, protein,
fiber, energy-dense.
Beans are your friends.
Mung beans
Black beans
Garbanzo beans
Adzuki beans
Soy beans
www.RosieBank.com
Fiber, protein, naturally
low-glycemic, heart-
healthySalad, soup, with rice, in roll-ups, with pasta
www.RosieBank.com
Sugary, buttery, high calorie, saturated-
fat-laden desserts
https://fitfoodiefinds.com/chocolate-chia-seed-pudding/
Ingredients
1/4 cup cocoa powder
1/4 cup + 2 tablespoons chia seeds
1/4 cup + 2 tablespoons maple syrup
2 cups almond milk, unsweetened
pinch of sea salt
Chocolate Chia Seed
Pudding
Reliable brands
Mary’s Gone Crackers https://www.marysgonecrackers.com/
Vital Vittles Bread
http://www.vitalvittles.com/
Canned organic beans nut butters
www.TraderJoes.com
Grindstone Bakery
www.GrindstoneBakery.com
Explore Pasta
https://explorecuisine.com
Ezekiel bread, tortilla, English muffin, cereal
https://www.foodforlife.com/
www.RosieBank.com
www.RosieBank.com
Adjust mindset around time, effort, and
preparation. CONSIDER TIME AND OTHER
RESOURCES IN A LARGER CONTEXT.
Join the slow food movement.
www.RosieBank.com
www.RosieBank.com/Trilogy
TenTenTen
Nutrient dense
versus empty
calories
Feed your brain(The Internet is your friend.)
www.RosieBank.com
https://showmetheyum
my.com/broccoli-lentil-
soup/
5 Keys
www.RosieBank.com
1. Reduce/eliminate junk and empty calories. Consider a
pantry clean-out. ELIMINATE AND REPLACE. DISCOVER NEW FLAVORS AND INGREDIENTS.
2. Practice makes improvement. PERFECTIONISM IS
UNREALISTIC. STRIVE FOR GETTING BETTER.
3. Fall in love with food that is good for you. FOOD THAT
HELPS YOU FEEL AND LOOK FABULOUS AND THAT
TASTES WONDERFUL.
4. Adjust mindset around time, effort, and preparation.
CONSIDER TIME AND OTHER RESOURCES IN A
LARGER CONTEXT.
5. Simple is delicious and nutritious. LEARN TO
APPRECIATE NATURAL FLAVORS AND SIMPLICITY.
www.RosieBank.com
Want more?
www.RosieBank.com (blog and podcast)
www.RosieBank.com/Trilogy
This Slide Deck
TenTenTen
https://RosieBank.com/Health-Assessment/
www.BankOnYourBody.com
Two books for one
www.RosieBank.com
www.RosieBank.com
Love your body.
Get your body to love you back.
Health matters… and so do you.