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Eating with Fit and Flair

Eating with Fit and Flair. February 23, 2014 Chef Nancy Waldeck and Dietitian Shayna Komar RD LD. Benefits of eating well as a survivor. Improve alertness and energy Increase quality of life Decrease recurrence Improve lean body mass Improve restorative sleep

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Eating with Fit and Flair

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  1. Eating with Fit and Flair February 23, 2014 Chef Nancy Waldeck and Dietitian Shayna Komar RD LD

  2. Benefits of eating well as a survivor • Improve alertness and energy • Increase quality of life • Decrease recurrence • Improve lean body mass • Improve restorative sleep • Pay it forward: educating those around you • Boost your immune system • Helps loose weight if needed

  3. 1 Head Cauliflower (or 2 bags florets) Picture of Cauliflower

  4. Pulse the Cauliflower in Two Batches • Picture of Cauliflower in Food Processor

  5. You want it to look like this: • Picture of cauliflower that is “meal”

  6. 2 Large Tomatoes • Showing Picture of Seeding Tomatoes

  7. 1 Cup Chopped Parsley • Picture of 1 Cup Chopped Parsley

  8. ¼ Cup Chopped Mint • Picture of Mint

  9. 2 TB Lemon Zest • Show Microplane and Lemon Zest Picture

  10. 1 TB Lemon Juice • Show Juice and Juicer

  11. ¼ Cup EVOO • Show Extra Virgin Olive Oil

  12. Sea Salt Freshly Ground Black Pepper

  13. Picture of Finished Dish

  14. Recipe #2 White Bean,Sauerkraut and Artichoke Soup • Picture of Soup

  15. Olive OilOnionsSmoked PaprikaTurmericSalt and Pepper • Picture of Sauteing Veggies

  16. 3 Garlic Cloves • Microplane and Garlic Cloves Picture

  17. 12 Cups Veg Stock • Pictures of Veg, Veg Bag

  18. Veg Stock • Picture of Veg Stock

  19. 1 LB Sauerkraut • Picture of Bag of Sauerkraut

  20. 2 (15 OZ) Cans of White Beans • Picture of Cannellini Beans

  21. 1 Cup Chopped Frozen Artichoke Hearts • Picture of Cup of Artichoke Hearts

  22. Picture of Pot off Heat

  23. 1 Cup Yogurt • Picture of Nonfat Greek Yogurt

  24. Show Yogurt being stirred in

  25. Chopped Dill and Toasted Fennel Seedsfor Garnish • Pictures of Dill and Fennel Seeds

  26. Picture of Bowl

  27. Honey Almond Cake • Picture of Cake

  28. Almond Meal • Picture of Bag of Almond Meal and pictue of Almond Meal in Food Processor

  29. Honey • Picture of Honey

  30. Picture of Finished Cake

  31. Recipe #3 taste testing as you leave and on our blog: www.livingandeatingwell.com

  32. How do you add “fit and flair” to your food? • Get back into the kitchen. • Master the market. • Try new recipes. • Choose organic/local. • Skip the sugar. • Use lots of fresh herbs/spices. • Take time to smell the “basil.” • Listen to your body.

  33. Nutrition Rules to Live By: * COME BACK TO EARTH. * Eat BREAKFAST. * TALK to professionals who are knowledgeable about integrative medicine. * Eat SMALLER PORTIONS.  * Stay HYDRATED. * Include a LEAN PROTEIN. * Choose foods rich in FIBER. * Food first, then supplements. * COLOR your plate.

  34. Thank You! www.livingandeatingwell.com

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