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Let’s Get REAL NUTRITIOUS l DELICIOUS l ALLERGEN FREE  

REAL FOCUS

� Finding � Optimistic � Creative � Useful � Solutions

This is our Passion and REAL Food is Key

REALITY Check

� REAL Foundational Nutritional Strategies �  Focus on REAL Food in YOUR Kitchen � REAL Meals for Everyone � Understand Why Certain REAL Foods Heal

� REAL FAT and its Role in Health �  Foods With Benefits™ - Know what to EAT � Reduce & Replace Harmful L Foods � Have a REAL Eating Plan

Detox + Methylation

�  Promote REAL Healing �  Biotransformation and elimination: a fancy

way of how our bodies Take Out The Trash �  Identify the “Trash” �  Learn to Support the Process – Human

Garbage Disposal (or trash compactor)

Detoxification �  A complex process that transforms and

removes toxins/waste from the body

Detoxification

Bile

Sweat

Urine Stool

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Methylation

�  (Simplified) A Process of Transformation… �  Impacts Gene Expression �  Is Essential for the Proper Function of almost

All of Your Body’s Systems � Occurs Billions of Times Every Second �  Plays Important Role in Healing…

Methylation

�  Support the process with beneficial foods especially foods rich in B vitamins ¡  Sunflower seeds (vitamin B6) ¡  Fish and Eggs (vitamin B6 and B12) ¡  Beans and Walnuts (vitamin B6 and folate) ¡  Leafy dark green vegetables ¡  Asparagus, Almonds, and select grains (folate) ¡  Liver (B6, B12 and folate)

Food & Science REALITY

� Unlock the Mystery of … What’s for Breakfast…Lunch…Dinner…and Snack time!

� Minimize Sugar: Anti-Nutrient Depletes the Body’s Vitamin Stores

�  Avoid Processed Foods � Keep the Bacteria in Your Gut Healthy �  Improve Stomach Acid

REAL Quality Food

� Organic - free of pesticides, herbicides, chemicals… in the soil and on plants

� Dirty Dozen/Clean 15 foodnews.org � Non GMO � Grass fed, Wild caught, Pasture raised

¡ Cows not meant to eat corn and soy

� Eggs from pasture raised chickens ¡ Chickens are NOT vegetarians

� Read “Food Rules” by Michael Pollan

Foods With Benefits™

Including… � Bone Broth – include sea vegetable kombu

for added micronutrients ¡  Collagen

�  Fermented Foods – good gut bacteria ¡  Help body naturally detoxify, fight toxins ¡  Better digestion, absorption of nutrients

� Healing herbs and spices

Bone Broth Checklist

Prepare for Success with Tools and Equipment ü  Sharp knife, cleaver & cutting board ü  BIG stock pot or slow cooker

ü  Large glass pitcher to strain broth ü  Large strainer or chinois ü  Funnel

ü  Variety of freezable storage containers

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Equipment & Ingredients Chicken Bone Broth Recipe

ü  1 pastured chicken pieces, cut up and/or backs, wings, necks, FEET

ü  Cold filtered water ü  2 tablespoons vinegar

ü  Vegetables (onion, leek, carrots, celery) ü Herbs: fresh thyme, parsley, bay leaf,

peppercorns, juniper berries

More Ingredients

Start with SHARP knife or cleaver 1)  Whole chicken 2)  Cut off wings at joint 3)  Remove leg/thigh, feel for joint

How to Cut Up Chicken

4)  Separate leg and thigh at joint 5)  Cut in half separating breast from

back 6)  Cut pieces to expose marrow

How to Cut Up Chicken Into the Pot

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Putting it Up How to Use Bone Broth

ü  Soups, sauces, gravies ü  Add to tomato-based sauces ü  Use to steam veggies

ü  Cook GFCF pasta, rice, other grains ü  Drink it!

Meals That L ve You Back

Breakfast Lunch Dinner

Green Smoothie Turkey patty

Spaghetti and Meatballs Veggie sticks

Shepherd’s Pie** Collard Slaw** Seaweed-Cucumber Salad **

Pancakes with added protein and pureed vegetables

Homemade Coconut Chicken Bites, Apricot dipping sauce Apple kraut

Tuscan Chicken & Pasta or Spaghetti squash with sautéed kale

Scrambled eggs Sautéed veggies

Chicken Soup or Chili Veggie sticks

Lamb Meatballs Roasted veggies

Turkey bacon, Sweet potato patties, Crunchy Kale Chips

Lentil pancakes with stir fried vegetable filling

Turkey Meatloaf Mashed sweet potatoes Sautéed broccoli

Snacks: Remember to include protein, carb and fat. Sliced apple or pear with nut/seed butter; Hummus and raw veggies; Almonds or other nut/seed and unsweetened applesauce; chicken pancakes, carrot chips, smoothie

Meals That L ve You Back

�  We will demonstrate and sample… �  Shepherd’s Pie with ground turkey topped with celery

root/cauliflower puree and filled with yummy veggies �  Collard Slaw – surprising take on coleslaw with carrots

and apples for sweetness and crunch �  Seaweed-Cucumber Salad an amazing recipe

developed by my lovely granddaughter �  Kudzu Berry Pudding – Major YUM!

Add Foods with Benefits

� Depending on your need/situation � Gut healing Kudzu starch � Need melatonin?

¡  Tart cherries, almonds

� More fiber? ¡  Cruciferous – broc, caul, kale, bok choy, turnips,

kohlrabi: fiber, vits A&C, phytonutrients, reduce oxidative stress, fight damage from free radicals

¡  Chia seed, hemp, flax

“THE BUDGET”

� Hard to know if you are within the budget without boundaries

�  Evaluate where you spend most $$ ¡  Meat – Bulk purchases, share, menu plan ¡  Veggies – In season, co-op, CSA, bulk, reduce waste ¡  Prepared Foods – make your own ¡  Healthy & beauty products – online

options, bulk purchases

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Overcoming Obstacles

� Cost too much ¡  Improves with meal planning ¡ Bulk and online purchases ¡ Pay now or pay later

�  Too hard ¡ Change your focus, support groups ¡ Cook with friends ¡ Cook double/triple and freeze future meals ¡ Websites, Cookbooks, Cooking TV for inspiration

� Whatever you focus on GROWS … … focus on POSITVE outcomes

Creating Reality

� Attitude IS EVERYTHING: good or bad � Make it taste good and BE GOOD � Make cooking a daily habit �  Learn to cook without processed foods � Share family meals – no short order

cooks � Cook once eat twice, three times, freeze

portions for another meal � Nourish your body, feed your spirit,

cook with

Thank You!

NUTRITIOUS l DELICIOUS l ALLERGEN FREE

CONTACT SUESON WWW.SPECIALEATS.COM

sueson@specialeats.com

800-981-5029 CONTACT ROBYN www.flourish-health.co.uk

robyn@flourish-health.co.uk