1. Eating for Energy Planting Seeds of Change: Starting with Your Plate Jill Nussinow, MS, RDN The Veggie Queen

2. We all eat but do we know the “best” way? My model is Nutrition CHAMPS Not the SAD diet

3. What is Energy? Only 3 nutrients provide true energy: Protein 4 calories per gram Carbohydrate 4 calories per gram Fat 9 calories a gram Then there are: Vitamins Minerals Fiber

4. Think of this as daily eating and build on it Cruciferous vegetables Herbs and spices Alliums Mushrooms Peas, Beans and Lentils Seeds and Nuts

5. My 3 “Rules” Don’t eat what you don’t like Don’t use what you don’t have When you eat something cooked, eat something raw (this might include a fermented food such as miso or sauerkraut or chopped fresh herbs or a salad)

6. What Can We Agree Upon? Cruciferous Vegetables and Other Plant Foods

7. Herbs and Spices Super nutrition In small doses to be used daily

8. Did You Know… Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods –2007, Nutrient Data Laboratory USDA, November 2007, www.ars.usda.gov/nutrientdata/ORACwww.ars.usda.gov/nutrientdata/ORAC

9. Alliums

10. They are responsible for decomposition in the forests, for many medicines and for providing great tasting meals Why Mushrooms Matter?

11. What do mushrooms provide nutritionally Chitin, Beta Glucans, Umami- flavor

12. Legumes: Peas, Beans and Lentils

13. Getting Hands-On

14. Seeds and Nuts Why and which ones? All of them but especially flax, chia, hemp and pumpkin Any locally grown nuts, especially walnuts and almonds

15. What Else? There is much more to eating well Grow your own Buy local, organic, sustainable Eat more vegetables than you think that you need to – both raw and cooked Use CHAMPS as your basis and add on what you want

16. More variety in your diet if you choose the best for you foods

17. For more information jill@theveggiequeen.com jill@theveggiequeen.com Check out my website www.theveggiequeen.com Spread gratitude and love We are in community and we need each other, good food and good bacteria Thank you