wellness family summit quick start guide

8/9/2019 Wellness Family Summit Quick Start Guide

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Summit Quick Start Guide:

Simple Tips for Creating aHealthier Lifestyle for Your Family

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1. Dene Your "Why"

Your "why" refers to your motivation behind eating and living. Why do you want to eatreal foods? Why do you want to rid your home of chemicals and toxins? What is yourmotivation? Knowing your "why" will keep you focused on your long-term goals andkeep you from digressing in the face of difculties. To start, write it down! Fill in theblank here:

My reason for wanting to live a healthier life with my family is:___________________

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

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2. Take Baby Steps

Don't feel like you have to do everything at once, right now. You are not required toclean out your pantry, fridge, medicine cabinet, cleaning cabinet, and makeup drawerthis very instant. That would be completely overwhelming! Start small and work yourway up. Healthy living is a process. Be patient with yourself and make short-term goals.What are the rst three baby steps you will take? Maybe you are dropping a certainprocessed food or getting to bed a little earlier. It might be as simple as spending 15

minutes a day outside. Dene it here! My three baby steps are:

1.__________________________________________________________________

2.__________________________________________________________________

3.__________________________________________________________________

3. Involve Your Kids in the Shopping and Cooking Process

An excellent way to get your kids to try new and different foods is by involving them inthe entire cooking process. Bring them to the grocery with you, show them how to pickout produce and explain why you eat these foods. Then, allow them to help prepare themeal. They are much more likely to eat it if they helped because they feel a sense ofpride and ownership due to their involvement.



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4. Surround Yourself with Support

Negativity is life-draining, especially when you're making a life change that your friendsand family might not completely understand. Are there negative people in your life? Weare the sum total of the ve people we spend most of our time with. Evaluate your circleof friends and surround yourself with people who will support and encourage you inevery aspect of life. Even better, reach out to another friend or a family and make the

journey with them. Cook healthy meals together or visit the farmers market with yourfamilies. My support group will be:

_____________________________________________________________________

_____________________________________________________________________

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5. Add More Nutrient Dense Foods

Foods like coconut oil, organ meats, bone broth, and fermented foods are terric waysto add mega amounts of nutrients into your body. So even if you haven't quite kickedyour fast food habit yet, go ahead and start adding these foods to your diet. Your bodywill thank you!

6. Make a Plan

It is SO possible to eat real foods on a tight budget and without a ton of spare time.

Some sacrices may have to be made, but by making a plan, you are much more likelyto to stick to your standards without losing your mind (or your family's patience)! Mealplanning and list making are excellent ways to stay on top of everything to ensure thatyou don't break the bank or your sanity. Weve included a meal plan to help you getstarted at the end of this guide, but also start nding your top 7-10 recipes and keepthem on note cards for quick reference. Even better, plan a couple full weeks ofbreakfasts, lunches and dinners and creating shopping lists so you avoid the day to dayplanning for healthy meals.

7. Decrease Your Stress

Stress is so, so horrible for us! It is vital that we take some quiet time each day to prayor meditate, refocusing our energies on what really matters to us. We need to learn tolet the little things go in order to truly thrive.

I will deal with stress by:________________________________________________

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Beef and Zucchini Skillet

Prep Time : 5 minutes Cook Time: 20 minutes Total Time : 25 minutes You can add pasta sauce for aspaghetti like dish or peel thezucchini to sneak past picky kids (orspouses!). Serves: 4

Ingredients: 1 lb Ground Beef

2 Onion Yellow or White 4 Zucchini 4 tablespoons Butter 2 teaspoons Minced Garlic 1 teaspoon Himalayan Salt 1 teaspoon Pepper 1 teaspoon Onion Powder 1 teaspoon Basil Dried 1 teaspoon Oregano 1 teaspoon Thyme

Instructions: 1. Heat skillet over medium high heat. 2. Thinly slice onions and add to skillet. 3. Using a peeler or food processor that can julienne, slice the zucchini intonoodles and add to skillet. 4. Cook until starting to soften. 5. Remove from the skillet and place in a baking dish. 6. Put under the broiler and cook about 7-10 minutes until desired crispness. 7. While cooking, brown the ground beef and add spices of choice. 8. Add onions/zucchini back to the skillet, mix and serve. 9. Top with any desired toppings and enjoy! 10. Note: Optional toppings such as Pasta sauce, parmesan cheese, gratedcheese may be added. 11. Note: For GAPS, use coconut oil in place of butter.



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Roasted Chicken and Vegetables

Prep Time: 25 minutes Cook Time: 1 hour Total Time: 1 hour 25 minutes Rotisserie style roasted chicken and vegetable recipe with baked sweetpotatoes on the side. Simple, fresh, and delicious. Serves: 4

Ingredients: 1 lb Brussels Sprouts 4 Sweet Potatoes

1 Onion Yellow or White

4 tablespoons Butter 4 Carrot 1 Chicken Whole 1 teaspoon Garlic Powder 1 teaspoon Basil Dried

Instructions: 1. Preheat oven to 375.

2. Rinse chicken and pat dry. 3. Place chicken in large roasting pan or baking dish (I roast two in myturkey roaster) 4. Slice Brussels sprouts in half and slice onion and carrots into thickslices. 5. Place vegetables around chicken. 6. Rub butter over chicken and sprinkle spices of choice over chickenand vegetables. 7. Place chicken and sweet potatoes in the oven.

8. Roast for 60-80 minutes to an internal temperature of at least 170. 9. Toss vegetable several times during baking if possible. 10. Remove and serve. Tip: Save extra chicken and bones for chicken soup, or make chickensalad with leftover chicken meat.



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Stuffed Sweet Potatoes

Prep Time : 10 minutes Cook Time: 1 hour

Total Time: 1 hour 10 minutes Delicious Sweet Potatoes lled witha sausage and vegetable sagestufng.Serves: 4

Ingredients: 8 oz Spinach Fresh 4 Sweet Potatoes 2 Onion Yellow or White 1 teaspoon Garlic Powder 1 teaspoon Himalayan Salt 1 teaspoon Pepper 1 teaspoon Basil Dried 1 cup Grated Cheese (to taste-optional) 1 lb Ground Sausage- Nitrate Free 1 cup Sour Cream (optional)

Instructions: 1. Suggested Spice: Sage 2. Bake sweet potatoes for 45 minutes to an hour until soft (can be doneahead of time and re-heated) 3. Brown sausage in a large skillet. 4. When it is almost browned, dice onion and add. 5. Saut until all are cooked and spice to taste. 6. When sweet potatoes are soft, remove and cut in half lengthwise. 7. In a large baking dish or on a baking sheet, Flatten the sweet potato alittle bit and add a big scoop of the stufng mixture to the middle of thesweet potato, evenly dividing among them. 8. Top with cheese (if using) 9. Return to the oven for about 10 minutes to incorporate avors andmelt cheese. 10. Top with sour cream (optional) and serve.



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9. Wrap each chard leaf around the sh like you would wrap a gift andplace seam-side down on the baking dish. Use another chard leaf ifneeded to make sure sh is completely wrapped. 10. Repeat with other chard and sh, sprinkle the tops with sea salt, and

then place in the oven. 11. Bake 15-17 minutes or until sh is cooked through. 12. While they are cooking, bring 2 quarts of water to a boil and add thegreen beans. Cook until tender, drain the water and toss with garlicpowder, rest of the butter and sea salt. 13. Serve together and enjoy!



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Chicken Squash Stir Fry

Prep Time: 10 minutes Cook Time : 20 minutes

Total Time: 30 minutes

Ingredients: 1 teaspoon Himalayan Salt 1 teaspoon Thyme 1 teaspoon Pepper 1 teaspoon Garlic Powder 2 Onion Yellow or White 4 tablespoons Butter 4 Chicken Breast Boneless 1 lb Broccoli 4 Yellow Squash

Instructions: 1. Heat large skillet or wok over medium heat. 2. Chop chicken and add to wok. 3. Add seasonings if desired. 4. Peel squash and onion and chop vegetables and add to skillet or wok. 5. Add more seasonings if desired. 6. Cook until all vegetables are cooked, and serve



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Stuffed Zucchini Boats

Prep Time: 10 minutes Cook Time : 30 minutes

Total Time : 40 minutes

Ingredients: 1 lb Ground Beef 4 Zucchini 1 Onion Yellow or White 4 tablespoons Butter 1 teaspoon Garlic Powder 1 teaspoon Himalayan Salt 1 teaspoon Pepper 1 teaspoon Basil Dried 1 cup Grated Cheese (to taste) 2 Egg 1 Bell Pepper

Instructions: 1. Suggested Spices: Oregano and Chili Powder 2. Wash zucchini and put into a large pot of water (do not peel, cut, or removeends) 3. Bring to a boil and boil for about 10 minutes until somewhat tender. 4. While that is boiling, heat the oil in a large skillet and cook veggies. 5. After veggies have cooked for 5 minutes, add meat and cook until browned. 6. Once zucchini are cooked, cut in half lengthwise and scoop out the seeds. 7. Preheat the oven to 375 degrees. 8. Place zucchini on large baking sheet and add the scooped out seeds to themeat and veggies mixture. 9. Add the roasted red peppers and the egg(s) to the (somewhat cooled) meat

mixture and stir well. 10. Evenly divide the meat mixture and stuff it into the zucchini boats. 11. Top each with a slice of cheese (optional) 12. Bake for 25-30 minutes or until well heated and cheese starts to bubble.



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Shopping List:

Basil Dried # 5 teaspoons Bell Pepper # 1 Broccoli # 1 lb

Brussels Sprouts # 1 lb Butter # 20 tablespoons Cabbage # 1 Carrot # 4 Chicken Whole # 1 Chicken Breast Boneless # 4 Egg # 2 Garlic Powder # 6 teaspoons Grated Cheese (to taste) # 2 cups Green Beans Fresh or Frozen # 1 lb Ground Beef # 2 lb

Ground Sausage- Nitrate Free # 1 lb Himalayan Salt # 6 teaspoons Minced Garlic # 2 teaspoons Olive Oil # 4 tablespoons Onion Yellow or White # 8 Onion Powder # 1 teaspoon Orange # 2 Oregano # 1 teaspoon Pepper # 6 teaspoons Salmon # 4 Sour Cream # 1 cup

Spinach Fresh # 8 oz Sweet Potatoes # 8 Swiss Chard Bunch # 1 Thyme # 2 teaspoons Yellow Squash # 4 Zucchini # 8


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