Eating with Fit and Flair

February 23, 2014Chef 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• Pay it forward: educating those around you • Boost your immune system• Helps loose weight if needed

1 Head Cauliflower (or 2 bags florets)

Picture of Cauliflower

Pulse the Cauliflower in Two Batches

• Picture of Cauliflower in Food Processor

You want it to look like this:

• Picture of cauliflower that is “meal”

2 Large Tomatoes

• Showing Picture of Seeding Tomatoes

1 Cup Chopped Parsley

• Picture of 1 Cup Chopped Parsley

¼ Cup Chopped Mint

• Picture of Mint

2 TB Lemon Zest

• Show Microplane and Lemon Zest Picture

1 TB Lemon Juice

• Show Juice and Juicer

¼ Cup EVOO

• Show Extra Virgin Olive Oil

Sea Salt Freshly Ground Black Pepper

Picture of Finished Dish

Recipe #2 White Bean,Sauerkraut and Artichoke Soup

• Picture of Soup

Olive OilOnions

Smoked PaprikaTurmeric

Salt and Pepper

• Picture of Sauteing Veggies

3 Garlic Cloves

• Microplane and Garlic Cloves Picture

12 Cups Veg Stock

• Pictures of Veg, Veg Bag

Veg Stock

• Picture of Veg Stock

1 LB Sauerkraut

• Picture of Bag of Sauerkraut

2 (15 OZ) Cans of White Beans

• Picture of Cannellini Beans

1 Cup Chopped Frozen Artichoke Hearts

• Picture of Cup of Artichoke Hearts

• Picture of Pot off Heat

1 Cup Yogurt

• Picture of Nonfat Greek Yogurt

• Show Yogurt being stirred in

Chopped Dill and Toasted Fennel Seeds

for Garnish• Pictures of Dill and Fennel Seeds

• Picture of Bowl

Honey Almond Cake

• Picture of Cake

Almond Meal

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

Honey

• Picture of Honey

• Picture of Finished Cake

Recipe #3 taste testing as you leave andon our blog: www.livingandeatingwell.com

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.

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.

 

Thank You! www.livingandeatingwell.com