State of California To: MAPLEGROVE GLUTEN FREE FOODS INC ...
Free foods ppp
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Transcript of Free foods ppp
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Topics of Discussion
• The No-Excuses Appeal of Fruits & Veggies-- Excuses vs. Excuse Busters
• Easy Ways to Eat 5 Fruits & Veggies Each Day-- Tips and Tricks to eating 5 a Day
• Healthy Snack List-- Crunchy, Sweet, Salty, Creamy
• Glorious Greens
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The No-Excuses Appeal of Fruits and Veggies
Excuse #1:
• Buying Fruits & Veggies are costly & spoil too quickly…
Excuse-Buster #1:
• Buy them in-season & fresh. They will be cheaper & at their peak of flavor full of vitamins and minerals.
• Buy both ripe and unripe items so you have some for immediate eating while the others are ripening
• Keep them on the top shelf of the fridge, on the kitchen counter so you see them.
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Check Your Reasons at the Door
Excuse #2:
• They take too long to prepare.
Excuse-Buster #2:
• Select the already sliced varieties. Eat them in snack form or toss in a salad.
• Stock up on frozen/canned. These are simple to prepare & offer similar nutritional value.
• Wash, slice, & dice -- store in a clear container in the front of your fridge where you can see & grab on a daily basis.
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No More Excuses
Excuse #3:
• Fresh fruits and veggies contain harmful pesticides.
Excuse Buster #3:
• Wash produce with warm water. Scrub well with a dish brush.
• Discard the dirt from the outer leaves of leafy veggies such as lettuce & cabbage.
• Peel & cook quickly (steam or stir-fry) so as not to loose too many nutrients.
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It’s important to eat 5 a day
Excuse #4:
• Vitamins are easily lost when you cook fruits & veggies.
Excuse Buster #4:• The longer & hotter you
cook, the more nutrients you lose. You could also eat some of them raw.
• Cook only until crisp & tender “al dente” (steam).
• Use little water to reduce the dissolving vitamins.
• Use big pieces rather than small to minimize the surface area exposed to air.
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Easy Ways to Eat 5 Fruits & Veggies a Day
Tips and Tricks
• Add fruit to your cereal, oatmeal, waffles, pancakes.
• Create your own flavors with plain yogurt & various combinations of fresh fruit.
• Use chunky salsa as a snack dip and sandwich dressing.
• Add frozen veggies to pasta dishes.
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Easy Ways to Eat 5 Fruits & Veggies a Day
More Tips & Tricks
• Make extra veggies & store them for another meal.
• Add your own beans & vegetables to your soups.
• Load extra veggies on your thin crusted pizza.
• Try berries, melons, dates for naturally sweet dessert.
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One serving is less than you might think
One serving equals:1 medium piece of fruit½ cup fruit (raw, canned or frozen)
½ cup cooked veggies (canned or frozen)
1 cup raw veggies¼ cup dried fruit½ cup cooked peas or beans
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Combine Fruit with main meal courses
Other ideas:
• Raisins, apples, tangerines add sweet & crunchiness to a salad.
• Apples complement pork.• Pineapple is great with
shrimp and fish.• Orange slices are perfect
with chicken.
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HEALTHY SNACK LIST
Crunchy• Apples• Frozen Grapes• Carrots• Celery
Sweet• Yams• Sweet Potatoes• Squash (acorn, butternut)• Dates
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HEALTHY SNACK LIST
Salty• Olives• Pickles• Sauerkraut• Lime• Lemon
Creamy• Avocados• Coconut milk• Baba Ganoush (eggplant)• Mashed Potatoes• Mashed Bananas
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Glorious Greens• Green vegetables are the foods most missing
in modern diets. Learning to cook and eat greens is essential to creating health.
• When you nourish yourself with greens, you will naturally crowd out the foods that make you sick.
• Greens help build your internal rainforest and strengthen the blood and respiratory system.
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Some of the benefits of eating dark leafy greens
• Blood purification• Cancer prevention• Improved circulation• Strengthened immune
system
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Some of the benefits of eating dark leafy greens
• Promotion of healthy intestinal flora• Promotion of subtle, light & flexible energy• Lifted spirit & elimination of depression• Improved liver, gall bladder & kidney function• Cleared congestion
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There are so many greens to choose from • Broccoli or Broccolini
• Bok Choy• Napa or Green Cabbage• Kale• Collard or Mustard Greens• Dandelion• Arugula, Endive, Chicory• Lettuce or Mesclun • Spinach• Swiss Chard• Broccoli Rabe
Find greens that you love and eat them often. Be adventurous and try greens that you’ve never heard of before.
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There are many ways to prepare greens
• Raw salad is refreshing, cooling and supplies live enzymes.
• Steaming makes greens more fibrous and tight, which is great for people who are trying to lose weight.
• Boiling makes greens plump and relaxed. Boil for under a minute so that the nutrients in the greens do not get lost in the water.
• You can also drink the cooking water as a health-giving broth or tea if you’re using organic greens.
RawSteamedBoiledSautéed in oil Sautéed in water