Nutrition Made EASY

Simple, delicious, nutritious food you can easily make at home.

Rosie Bank

Board Certified Integrative Nutrition Health Coach

Founder Health Matters Coaching

www.GetYourBodyToLoveYouBack.com

www.BankOnYourBody.com

Community Connections at Trilogy

May 14, 2018

www.RosieBank.com/Trilogy

Get the Slide Deck (and a few other goodies)

www.RosieBank.com

Nutrition Made

EASY

5 Keys

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1. Reduce/eliminate junk and empty calories. Consider a

pantry clean-out. ELIMINATE AND REPLACE. DISCOVER NEW FLAVORS AND INGREDIENTS.

2. Practice makes improvement. PERFECTIONISM IS

UNREALISTIC. STRIVE FOR GETTING BETTER.

3. Fall in love with food that is good for you. FOOD THAT

HELPS YOU FEEL AND LOOK FABULOUS AND THAT

TASTES WONDERFUL.

4. Adjust mindset around time, effort, and preparation.

CONSIDER TIME AND OTHER RESOURCES IN A

LARGER CONTEXT.

5. Simple is delicious and nutritious. LEARN TO

APPRECIATE NATURAL FLAVORS AND SIMPLICITY.

5 Keys

www.RosieBank.com

1. Reduce/eliminate junk and empty calories. Consider a

pantry clean-out. ELIMINATE AND REPLACE. DISCOVER NEW FLAVORS AND INGREDIENTS.

2. Practice makes improvement. PERFECTIONISM IS

UNREALISTIC. STRIVE FOR GETTING BETTER.

3. Fall in love with food that is good for you. FOOD THAT

HELPS YOU FEEL AND LOOK FABULOUS AND THAT

TASTES WONDERFUL.

4. Adjust mindset around time, effort, and preparation.

CONSIDER TIME AND OTHER RESOURCES IN A

LARGER CONTEXT.

5. Simple is delicious and nutritious. LEARN TO

APPRECIATE NATURAL FLAVORS AND SIMPLICITY.

5 Keys

www.RosieBank.com

1. Reduce/eliminate junk and empty calories. Consider a

pantry clean-out. ELIMINATE AND REPLACE. DISCOVER NEW FLAVORS AND INGREDIENTS.

2. Practice makes improvement. PERFECTIONISM IS

UNREALISTIC. STRIVE FOR GETTING BETTER.

3. Fall in love with food that is good for you. FOOD THAT

HELPS YOU FEEL AND LOOK FABULOUS AND THAT

TASTES WONDERFUL.

4. Adjust mindset around time, effort, and preparation.

CONSIDER TIME AND OTHER RESOURCES IN A

LARGER CONTEXT.

5. Simple is delicious and nutritious. LEARN TO

APPRECIATE NATURAL FLAVORS AND SIMPLICITY.

5 Keys

www.RosieBank.com

1. Reduce/eliminate junk and empty calories. Consider a

pantry clean-out. ELIMINATE AND REPLACE. DISCOVER NEW FLAVORS AND INGREDIENTS.

2. Practice makes improvement. PERFECTIONISM IS

UNREALISTIC. STRIVE FOR GETTING BETTER.

3. Fall in love with food that is good for you. FOOD THAT

HELPS YOU FEEL AND LOOK FABULOUS AND THAT

TASTES WONDERFUL.

4. Adjust mindset around time, effort, and preparation.

CONSIDER TIME AND OTHER RESOURCES IN A

LARGER CONTEXT.

5. Simple is delicious and nutritious. LEARN TO

APPRECIATE NATURAL FLAVORS AND SIMPLICITY.

5 Keys

www.RosieBank.com

1. Reduce/eliminate junk and empty calories. Consider a

pantry clean-out. ELIMINATE AND REPLACE. DISCOVER NEW FLAVORS AND INGREDIENTS.

2. Practice makes improvement. PERFECTIONISM IS

UNREALISTIC. STRIVE FOR GETTING BETTER.

3. Fall in love with food that is good for you. FOOD THAT

HELPS YOU FEEL AND LOOK FABULOUS AND THAT

TASTES WONDERFUL.

4. Adjust mindset around time, effort, and preparation.

CONSIDER TIME AND OTHER RESOURCES IN A

LARGER CONTEXT.

5. Simple is delicious and nutritious. LEARN TO

APPRECIATE NATURAL FLAVORS AND SIMPLICITY.

SAY BYE-BYE

Junk food

Processed food, additives, preservatives

Added sugars and artificial sweeteners

Soda, diet soda

Saturated fat from animal products

Lunch meats and processed meats

Heavy creamy sauces

Additives, flavorings

White bread, sugar, rice, tortillas, bagels

Margarine, partially hydrogenated oils

Sugary breakfast cereals and desserts

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SAY HELLO

Whole fresh fruits and vegetables

Nuts, seeds

Herbs, spices

Sprouted seeds

Whole grain, unprocessed, sprouted bread, tortilla, English muffins

Beans, quinoa, chia, flax, hemp

“One-ingredient” pasta

Sweet potatoes

Soy, miso, tempeh, edamame

Hummus, guacamole

Honey, maple syrup, coconut sugar

Dates, raisins, date sugarwww.RosieBank.com

www.RosieBank.com

Junk food

Veggies and hummus

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Cream sauce over white pasta

“One ingredient” nutrient dense pasta with veggies

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Soda and diet soda

Lemon water and mint

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Sugary, expensive, calorie-

dense coffee drinks

Green drinks and smoothies

Caramel Frappuccino with Whip Venti (24 oz.)

490 calories (150 calories from fat).

Contains 16 grams of fat, (~25 percent of your

daily fat intake for a 2,000-calorie diet)

Nutrient-dense, naturally low

in calories, phytonutrients,

good for hair, skin, outlook

(mood), stabilizing blood

glucose, heart-healthy,

promotes digestion and gut health, natural antioxidants.

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Thick, heavy cheese sauce over

veggies.

Baked, grilled cruciferous veggies.

INGREDIENTS: Cauliflower, Broccoli, Milk, Water, Roasted Garlic, Butter (Cream, Salt), Modified Rice Starch, White Cheddar Cheese (Milk, Cultures, Salt, Enzymes), Sea Salt, White Pepper

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INGREDIENTS: Broccoli

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Burgers are your friends.

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Sprouts are your friends

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Tortillas are your friends

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One-ingredient

pasta is your friend.

https://www.explorecuisine.com/

https://www.explorecuisine.com/blog/en/recipe/

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Fiber, protein,

minerals, vitamins

Black BeanEdamame & Mung Bean

MungBean

Edamame

Fruits and veggies are your friends.

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Salads,

steamed,

over brown rice,

grilled, cut up with nut butter,

Antioxidants, heart-

healthy,

vitamins/minerals,

phytonutrients,

natural weight

maintenance,

nutrient dense

baked,

dip into guacamole

and humus,

over pasta, spiralized.

www.RosieBank.com

Smoothies are your friends.

Good sources of sweeteners

Stevia

Honey

Maple syrup

Date sugar

Coconut sugar

Fruit (berries, bananas, pineapple)

Sweet potatoes

Dates, raisins

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Nuts, nut butters and seeds are

your friends

Nut butters

Add to salads

Whole-grain, Multi-grain crackers and bread

Chia/flax/hemp combo over toast and nut butter

Add to cooked veggies and pasta

Celery and apple dip

Humus from sesame and garbanzo

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Naturally low-carb,

healthy fats, protein,

fiber, energy-dense.

Beans are your friends.

Mung beans

Black beans

Garbanzo beans

Adzuki beans

Soy beans

www.RosieBank.com

Fiber, protein, naturally

low-glycemic, heart-

healthySalad, soup, with rice, in roll-ups, with pasta

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Sugary, buttery, high calorie, saturated-

fat-laden desserts

https://fitfoodiefinds.com/chocolate-chia-seed-pudding/

Ingredients

1/4 cup cocoa powder

1/4 cup + 2 tablespoons chia seeds

1/4 cup + 2 tablespoons maple syrup

2 cups almond milk, unsweetened

pinch of sea salt

Chocolate Chia Seed

Pudding

Reliable brands

Mary’s Gone Crackers https://www.marysgonecrackers.com/

Vital Vittles Bread

http://www.vitalvittles.com/

Canned organic beans nut butters

www.TraderJoes.com

Grindstone Bakery

www.GrindstoneBakery.com

Explore Pasta

https://explorecuisine.com

Ezekiel bread, tortilla, English muffin, cereal

https://www.foodforlife.com/

www.RosieBank.com

www.RosieBank.com

Adjust mindset around time, effort, and

preparation. CONSIDER TIME AND OTHER

RESOURCES IN A LARGER CONTEXT.

Join the slow food movement.

www.RosieBank.com

www.RosieBank.com/Trilogy

TenTenTen

Nutrient dense

versus empty

calories

Feed your brain(The Internet is your friend.)

www.RosieBank.com

https://showmetheyum

my.com/broccoli-lentil-

soup/

5 Keys

www.RosieBank.com

1. Reduce/eliminate junk and empty calories. Consider a

pantry clean-out. ELIMINATE AND REPLACE. DISCOVER NEW FLAVORS AND INGREDIENTS.

2. Practice makes improvement. PERFECTIONISM IS

UNREALISTIC. STRIVE FOR GETTING BETTER.

3. Fall in love with food that is good for you. FOOD THAT

HELPS YOU FEEL AND LOOK FABULOUS AND THAT

TASTES WONDERFUL.

4. Adjust mindset around time, effort, and preparation.

CONSIDER TIME AND OTHER RESOURCES IN A

LARGER CONTEXT.

5. Simple is delicious and nutritious. LEARN TO

APPRECIATE NATURAL FLAVORS AND SIMPLICITY.

www.RosieBank.com

Want more?

www.RosieBank.com (blog and podcast)

www.RosieBank.com/Trilogy

This Slide Deck

TenTenTen

https://RosieBank.com/Health-Assessment/

www.BankOnYourBody.com

Two books for one

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www.RosieBank.com

Love your body.

Get your body to love you back.

Health matters… and so do you.