10/4/2016

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Plan, Purchase, Prepare

October 4, 2016

Today’s Presenter: Robin Cook

TYPE YOUR QUESTIONS & COMMENTS

10/4/2016

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DELICIOUSLY IN.FORM

Recipes and tips to enhance your

IN.FORM journey

Goals today:

1. Healthy staples to shop for

2. Review IN.FORM daily food goals

3. Recipe ideas to get your food goals in

4. Inspiration for a healthy IN.FORM day

5. Creative ways to conquer cravings

INSPIRE 2 IN.FORM

May these recipe ideas be inspiring

as you enjoy nutrient dense foods on your IN.FORM journey!

10/4/2016

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IN.FORM for life…

IN.FORM is not a “healthy bubble” way of life; it is preparing people to live and flourish in any food environment they encounter.

choosing the healthiest options when eating out

planning and cooking nourishing foods at home throughout the week

enjoying food at celebrations in moderation

re-creating family favorites

Alteration not deprivation to flourish for life…

HEALTHY STAPLES

You are only as healthy as your kitchen is…

Foods & Tools to have in stock:

Vegetables:

Spaghetti squash

Zucchini/yellow squash

Butternut squash or pumpkin

Cauliflower

Baking Ingredients/other :

Coconut flour

Almond flour

Carob powder

Fresh chicken/vegetable stock (reduces oil/fat use)

Tools:

Spiralizer

Stainless steel pans/ stoneware baking dishes

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IN.FORM meal plan goals:

6 servings vegetables (1/2 cup diced or cooked, 1 cup bigger pieces, cooked or raw)

5 ounces greens

5 servings healthy fats (1 teaspoon oil, 1/8 avocado…)

3 meal protein (palm sized)

2 snack protein (1/2 palm sized, approximately)

1 fruit or legume serving

Information is found on page 7-8 of the IN.FORM manual (the manual has them in a slightly different order)

Using our forks to get IN.FORM:

Breakfast Snack Lunch Snack Dinner

6 Vegetables 1 2 1 2

5 oz. Greens 1 2 2

5 Healthy fats 1 2 2

3 Meal proteins 1 1 1

2Snack proteins 1 1

1 Fruit/legumes 1 (optional)

(Page 8 of the IN.FORM manual gives another chart to illustrate)

It is possible to get all the

veggies in & still be smiling.

This is a sample day of how to get your food goals in.

We will look at recipe ideas to accomplish this in the following slides:

IN.FORM RECIPE IDEAS…

Get the creative {and digestive} juices flowing

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BREAKFAST

Unlikely Smoothie Heroes…

(organic, if possible):

Fresh mint or chlorophyll ES

Carrots

Raw beet

Raw hemp seeds ( up to 1 T.)

Chia seeds (up to 1 T.)

Cooked spaghetti squash

Zucchini

Yellow squash

Cooked/ canned pumpkin

Cooked or raw butternut squash

Egg Wrap (green toast- nori seaweed)

p.45

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Lunch

Green Wrap (collard, savoy cabbage…)

The recipe page numbers are from Cook 2 Flourish Cookbook : www.cook2flourish.com

p.166

“Favorito Burrito” green wrap

Favorito Burrito (1-2 servings)

2 large collard leaves (Swiss Chard or Cabbage), washed

½ cup Caul-it-Rice (page 225)

½ - ¾ cup fully cooked chicken

½ - 1 cup cooked OR raw veggies, chopped

¼ ripe avocado, pit removed and peeled, mashed

Directions:

If you have not already cooked your cauliflower rice, simply place the green leaves over the steaming pot for 30 seconds to 1 minute to soften the leaves- do this one at a time. If you have cooked the Caul-it-Rice, simply place water in medium sauce pan and bring to a boil. When it is steaming, place the leaf over the rim of the pan and cover for 30 seconds to 1 minute.

Pat the greens with a paper towel to dry the steam and place on a piece of parchment paper. Mash the avocado gently onto the leaves then add the Caul-it-Rice and your choice of veggies.

Roll up the leaves like you would roll up a burrito and place in an air tight container or bag to keep fresh or enjoy immediately.

***if you want the green to be raw, use savoy cabbage!

cook2flourish.com

10/4/2016

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Feeling Like Pasta?

Meal prep tip:

Roast a large

spaghetti squash so

that you have

enough for dinner

as well as for a cold

or hot lunch and

even enough for a

side dish with dinner

the next day…

1. Cilantro Lime

spaghetti squash

2. chicken spaghetti

squash pasta salad

3. spaghettiP.200-201

Mild Comforting Spaghetti Squash

2 ½ pound spaghetti squash

1 Tablespoons extra-virgin olive oil

2 Tablespoons fresh basil, minced

1 teaspoon garlic powder

½ teaspoon Nature’s Sunshine® sea salt

Dash cayenne powder

2 Tablespoons oil from sundried tomatoes

½ cup sundried tomatoes in extra-virgin olive oil, chopped

¼ cup walnuts, chopped

Directions:

Cut the squash into 4-6 chunks and arrange the squash pieces upside down on a steamer basket over boiling water in a large pot. Cook on medium-high for 15-20 minutes.

Remove squash from the boiling pot and let cool slightly on a plate. Scoop out the flesh (noodles) with a fork. The squash should flake out of the rind easily. Scoop all the way to the rind. Place the

noodles in a serving bowl.

In a measuring cup, combine the olive oil, basil, garlic powder, sea salt, cayenne powder and oil

from the sundried tomatoes. Stir well to combine. Pour over the spaghetti squash noodles and toss

to coat.

Add the sundried tomatoes and walnuts. Serve warm. (6-8 servings) cook2flourish.com

Chicken {squash} noodle soup

p.127,130

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Cucumber or Zucchini as “crackers”

p.146

CREATIVELY DELICIOUS

VEGGIES…

Veggie Bruschetta

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Crunch with fewer carbs…

use cashews instead of chow mein/ramen

p.100

Sesame Cashew Crunch Coleslaw

4 cups Napa cabbage, finely sliced

1 cup red cabbage, finely sliced

1 cup organic carrots, shredded

½ cup beet, shredded

½ cup fresh organic cilantro, minced

1 garlic clove, pressed

2 Tablespoons sesame oil

½ Tablespoon Nature’s Sunshine® flax seed oil with lignans

1 Tablespoon coconut aminos

1 Tablespoon Bragg® liquid aminos

1 Tablespoon filtered water

2-4 drops liquid stevia

½ teaspoon ground ginger

¼ cup raw cashews, chopped

1 Tablespoon sesame seeds

1 Tablespoon unsweetened shredded coconut, for garnish

cook2flourish.com

Directions:

Slice the cabbage into a large

mixing bowl then add the

shredded carrots, beets and cilantro. Toss to combine.

In a measuring cup combine the

garlic, sesame oil, flax seed oil,

coconut aminos, liquid aminos, water, your choice honey or

stevia and ginger.

Stir well and pour over the

cabbage mixture. Toss to combine. Add in the cashews and

sesame seeds then sprinkle the

coconut on top as a garnish.

Serve immediately. (4-6 Servings )

Instead of rice with Mexican food:

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Cilantro Lime Spaghetti Squash

Cook the spaghetti squash and scoop it out into “noodles.”

Warm 1 Tablespoon extra virgin coconut oil per 3 cups cooked squash and stir together in a pan with the squash until warmed through and the squash is oiled.

Remove from heat, and add organic cilantro, fresh lime juice and NSP sea salt and NSP capsicum to taste.

Caul-it-Rice!

Delicious with a stir fry!

P.225

SNACK IDEAS…

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Sweet Potato Sandwich Snack

p.73

Savory Seeds… instead of popcorn

p.76

Hummus… this could even be a salad

dressing

p.82-83

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Seaweed chips & Flax seed crackers

Consider counting 6-8 Flaxseed crackers or 15-20 seaweed chips as a snack or

Half either amount for 1 healthy fat serving.

DELICIOUS DINNER IDEAS…

Spaghetti gone grain-less…

p.183

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Fast Fajitas

p.150

King of versatility:

baked or crockpot organic chicken

p.173, 177

Bringing it to the table…

What’s In a Day of IN.FORM?

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Using our forks to get IN.FORM:

Breakfast Snack Lunch Snack Dinner

6 Vegetables 1 2 1 2

5 oz. Greens 1 2 2

5 Healthy fats 1 2 2

3 Meal proteins 1 1 1

2Snack proteins 1 1

1 Fruit/legumes 1 (optional)

(Page 8 of the IN.FORM manual gives another chart to illustrate)

It is possible to get all the veggies in & still be smiling.

Smoothie with greens & protein

8-12 ounces water

2 scoops IN.FORM

protein

1 cup ice

10 almonds

2 ounces Kale (frozen)

1 Tablespoon carob

powder (like cacao)

Breakfast

0 vegetable (could add 1 in,

though)

2 oz. greens

1 healthy fat

1 meal protein P.18

Snack for steady energy

Snack

1 vegetable

(munch on 1 cup)

1 snack protein (1

boiled egg)

*too plain? Add a

couple dashes

NSP sea salt!

P.80

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Lunch on a bed of greens

Lunch

2 vegetables (1 cup spaghetti squash)

2 ounces greens (2 oz spinach OR add 2 oz

to spaghetti squash dish)

2 healthy fats (2 t. dressing + oil on squash)

1 meal protein

P.122

174

200

Snack to prevent caving

into pre-dinner cravings

Simple Chocolate Shake p.21

Snack

1 vegetable ( 1 cup

broccoli)

1 snack protein

1 (optional; ¼ cup

blueberries)

Delicious, nutrient dense dinner

Italian Stuffed Peppers p.187

&

Kan’t Get Enough Kale Salad p.110

Dinner

2 vegetables

1 oz. greens

2 healthy fats

1 meal protein

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Kan’t Get Enough Kale Salad

2 cups Brussels sprouts, shredded

2 cups baby kale OR curly kale, thinly sliced

¼ cup walnuts OR almonds, chopped

1 fresh garlic clove, minced OR 4 roasted cloves, mashed

2 Tablespoons fresh squeezed lemon juice

2 Tablespoons ripe avocado, mashed

2 Tablespoons extra-virgin olive oil

2 Tablespoons unsweetened almond milk

½ teaspoon Nature’s Sunshine® sea salt

¼ teaspoon ground black pepper

1/8 teaspoon liquid stevia, optional

1 teaspoon Bragg® liquid aminos

Directions:

•Ten Brussels sprouts weigh approximately

5 ounces and measure whole as 1 ½ cups. When processed or shredded, they

yield about 2 cups. Wash and trim the

Brussels sprouts. Cut them in half and then

place them in a food processor and process 8 seconds.

•Combine the Brussels sprouts, Kale and

nuts in a large salad bowl.

•In a measuring cup, combine the rest of the ingredients for the dressing. Mix well

with a fork.

•Pour the dressing on the salad and toss

well.

•Refrigerate until ready to serve. Toss again before serving. Refrigerate any

leftovers.

Tip: Use roasted garlic if you want a milder

taste. It’s not as noticeable if roasted.cook2flourish.com

Oh the cravings…

how to stay on track

Spiralize, don’t compromise!

p.147, 253

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Caul-it-Fredo Sauce

4 cups cauliflower florets

4 garlic cloves, minced

2 Tablespoon organic real butter

½ cup unsweetened almond milk

½ teaspoon Nature’s Sunshine® sea salt

½ teaspoon ground black pepper

Directions:

Bring water to a boil in a 2 quart saucepan with steamer basket in it.

Steam the cauliflower for 12 minutes. Drain the water.

In a small saucepan over medium-low heat, sauté the garlic and butter together for 2 or 3 minutes.

Puree the cauliflower, garlic and butter, milk, sea salt and pepper in a high speed blender on High. Keep a firm hand on the lid since the contents are hot. Clean the sides of the blender once or twice if needed, then blend again.

Pour back into the saucepan and keep warm until ready to serve. (makes 2 cups)

Caul-it-Fredo Sauce is great over spaghetti squash, in chicken pot pie, a cream sauce over new potatoes and garden peas, or in recipes that call for mushroom soup.

cook2flourish.com

Butternut Pizza Bites

p.169

Coconut Biscuits

Consider using as a snack protein or in place of 2 healthy fats

p.266

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Coconut Biscuits

½ cup coconut flour, sifted

¼ teaspoon Nature’s Sunshine® sea salt

½ teaspoon baking soda

1 Tablespoon NSP xylitol OR 4 drops liquid stevia

4 Tablespoons organic butter, cold

½ cup canned pumpkin puree

2 organic eggs, separated

1 Tablespoon unsweetened almond milk

Directions:

Place the coconut flour, sea salt, baking soda and your choice of honey or coconut sugarin a mixing bowl. Stir well to combine.

Cut in the butter using a pastry blender or a fork until mixture resembles coarse crumbs.

Stir in the pumpkin puree.

Separate the eggs in two small bowls. Beat the egg whites with a mixer until frothy and doubled in size. Add in the yolks while mixer is going and mix 20-30 seconds.

Fold into the batter and add in the almond milk. Continue folding with a spoon until all mixed in.

Scoop out 2 Tablespoons at a time and shape into a ½ inch to ¾ inch thick round biscuit. Place on an unbleached parchment paper lined baking sheet and bake in preheated 375 degree oven for 22 minutes. Serve immediately.

Craving Cinnamon Rolls?

Consider using instead of the fruit/legume serving for the day. Two

butternut squash “cinnamon rounds” are similar in carbohydrate

count as ½ banana.

1 Tablespoon organic coconut oil

1 teaspoon cinnamon

3 drops liquid stevia, optional

Mix into a paste and spread over the

butternut circles.

Bake at 350 degrees

for 22-30 minutes.

Would you like to have access to these recipes?

Cook 2 Flourish Cookbook is full of inspiring dishes!

Please visit www.cook2flourish.com for details.

THANK YOU!!

10/4/2016

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QUESTIONS?

OCTOBER START YOUR GROUP PROMO

Start a group with 5+ people and receive a $150 Product Credit.

New! Earn additional product credit based on your group sales

Goal Prize Total Product

CreditReach 600 QV in IN.FORM Product Sales Additional $150 product credit $300

Reach 1000 QV in IN.FORM Product Sales Additional $300 product credit $450

NEW! Online IN.FORM Certification

• Certify from anywhere in the country!

• Recorded video trainings from expert coaches and doctorsoHow to get started!

oSee IN.FORM groups in action!

www.informcoaches.com

10/4/2016

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SEPTEMBER IS THE MONTH TO GET CERTIFIED!

Special Introductory Price: $399 (reg. $549)

Savings of $150!Register by September 30th

FOR COACHES

Special Introductory Price: $49.99 (reg. $74.99)

Savings of $25!

Extended to October 31st!

Includes a Coach Manual plus 3 Participant Manuals! $45 value!

RECIPE CONTEST!

Win awesome prizes by sharing you recipes with us!

Submit your “IN.FORM Friendly” recipes to social@natr.com

First 5 who submit a recipe will receive some NSP swag!

10/4/2016

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THIS WEEK’S WINNERS

Toni McAdamsJeannette Barcus

Amy ZuccheroShirley GoodrichNilia Rohatsch

Drawing winner

Ruth Pacheco

IN.FORM CHALLENGE

Begins Now!• No registration period. Sign up anytime!

• 13 weeks of healthy transformation

• Prizes awarded quarterly

• IN.FORM coaches win too!

• Must have an NSP Account

www.naturessunshine.com/challenge

IN.FORM CHALLENGE

Winner Participant’s Prize Coach’s Prize

1st Place $1,000 Cash

Photo shoot ($200)

Make-over ($500)

Convention for 2 (no travel)

$300 Product Credit

$500 Cash

2nd Place $500 Cash

Photo shoot ($200)

$200 Product Credit

$250 Cash

3rd Place $250 Cash

Photo shoot ($200)

$100 Product Credit

$125 Cash

10/4/2016

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NEXT WEBINARTuesday, October 11th

11 am MDT

THANK YOU!