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

3. 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

4. 1 Head Cauliflower (or 2 bags florets) Picture of Cauliflower

5. Pulse the Cauliflower in Two Batches Picture of Cauliflower in Food Processor

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

7. 2 Large Tomatoes Showing Picture of Seeding Tomatoes

8. 1 Cup Chopped Parsley Picture of 1 Cup Chopped Parsley

9. ¼ Cup Chopped Mint Picture of Mint

10. 2 TB Lemon Zest Show Microplane and Lemon Zest Picture

11. 1 TB Lemon Juice Show Juice and Juicer

12. ¼ Cup EVOO Show Extra Virgin Olive Oil

13. Sea Salt Freshly Ground Black Pepper

14. Picture of Finished Dish

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

16. Olive Oil Onions Smoked Paprika Turmeric Salt and Pepper Picture of Sauteing Veggies

17. 3 Garlic Cloves Microplane and Garlic Cloves Picture

18. 12 Cups Veg Stock Pictures of Veg, Veg Bag

19. Veg Stock Picture of Veg Stock

20. 1 LB Sauerkraut Picture of Bag of Sauerkraut

21. 2 (15 OZ) Cans of White Beans Picture of Cannellini Beans

22. 1 Cup Chopped Frozen Artichoke Hearts Picture of Cup of Artichoke Hearts

23. Picture of Pot off Heat

24. 1 Cup Yogurt Picture of Nonfat Greek Yogurt

25. Show Yogurt being stirred in

26. Chopped Dill and Toasted Fennel Seeds for Garnish Pictures of Dill and Fennel Seeds

27. Picture of Bowl

28. Honey Almond Cake Picture of Cake

29. Almond Meal Picture of Bag of Almond Meal and pictue of Almond Meal in Food Processor

30. Honey Picture of Honey

31. Picture of Finished Cake

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

34. 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.

35. 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.

36. Thank You! www.livingandeatingwell.com