Growing a Healthy Brain Meals (Assume all food presented is organic, and free from hormones, antibiotics, food additives and chemicals. All meat is also nitrate and nitrite free.) Presented by: Kathy Sinclair, Mom

Breakfast examples Scrambled eggs Bacon (Nitrate and Nitrite free)

Breakfast examples Add Vegetables such as red and green peppers and onions to eggs. Add Hashbrowns. Add Meat and vegetables to eggs to make an omelet. Change meat to Canadian Bacon, Sausage, ham slices, left over steak, etc. Add Fried tomato. Add Baked Beans. Pre-make a breakfast egg, meat and vegetable casserole. Heat up slices. Pre-make bacon and sausage in bulk, store in fridge, heat up in pan before eggs. Pre-make Hard Boiled Eggs, store in fridge for quick breakfast. Store all food in glass not plastic or Styrofoam. Bake casseroles in glass.

Breakfast examples Fruit slices on Peanut or Almond Butter. Only ingredient is nuts. Power Pancakes and Waffles with Meat (Waffles easy to freeze and toast). Power Pancakes – Use Rice Flour Mix, Rice or Almond Milk and Eggs. Add Rice Protein Powder. Add Coconut Oil. Add Vegetable Puree (jar of organic baby food) – ex. Sweet Potato. Add Fruit – blueberries, small diced strawberries. Add finely chopped nuts. Drizzle with Agave nectar or honey. Serve with raw fruit or veg. – apple slices, banana, carrots sticks.

Packed Lunch

Potato Chips, Trail Mix, Tomato or Pineapple Salsa, Guacamole, Etc. Almond Milk – Rice Milk

Packed Lunch NOTE: Chips are Non-GMO verified

Snacks See Packed Lunch Small Portion of Leftovers (one cup container) Pre made Cup of Soup or Chili Raw Fresh Fruit or Vegetables Tomato or Pineapple Salsa or Guacamole with Corn Chips Hummus with Carrots or Cherry Tomatoes Nuts & Seeds, Granola, Raisins Peanut or Almond Butter and Green Apple Slices Leftover Power Pancake and Berries Hard Boiled Egg with Raw Mineral Salt Handful or two of Raw Almonds Potato Chips (with good fats – no bad fats) Use Plastic Food Storage Bags without damaging chemicals

Lunch # 1 Favorite – Leftovers (often set aside ahead of serving dinner) Put meat with juices & veg. in one glass container, easy to re-heat Best and Most Useful Leftover = Cold Chicken # 2 Favorite – Pre made, Homemade Chili or Soup # 3 Favorite – Salads with Egg, meat –bacon or chicken, veggies, fruits, nuts & seeds #4 Favorite – B. L. T – One piece of bread with bacon, greens and tomato piled high

Pre Make Chili

Pre Make Soup

Dinner Think Meat and Two Vegetables Think About The Way Grandma Used To Cook Use old cookbooks

Dinner – Meat in Dutch Oven Whole Chicken - Turkey Breast - Pot Roast of Beef, Pork, Lamb, etc.

Dinner Ideas - Easy

Fish & Steamed Veggies (Frozen if you don’t have fresh) Beef Stew – Sweet Potato Pork Chops - Black Beans, Salsa Hot Dog Creole Chili (add Peas when serving) Big Salads & Soup Substitute organic for Holidays P. F. Changs – Gluten Free

Easy Transition to Eating Healthy One Step at a Time Substitute Favorite Foods for Healthy Version Emotional Process – More so for Parent than Child Parent Makes the Choice of What Goes Into Child’s Mouth Parent Makes the Choice of What Is In the Fridge and Pantry Shop the Perimeter – Produce, Meat, Eggs & Dairy Restaurants – Order Chicken Breast or Steak and Steamed Veggies Don’t worry about what time of day a food should be eaten. Don’t go to bed hungry – have a healthy snack Think Meat & Veggies – Skip the Carbs Pay Attention to Portion / Serving Size Always read all labels – watch for hidden ingredients like maltodextrin Go Easy on Yourself