More orLess - Overcoming U Courses · If you are hungry, it is critical to start your day off right by choosing food that will support your efforts and goals. Food that will fill

More Your daily go-to guide for swaps, alternatives and focus foods

egg whites

cottage cheese

plain Greek Yogurt

whey protein powder

nut or sun butter

olives/olive oil

artichokes

asparagus

beets

bok choy

broccoli

Brussels sprouts

bacon

chicken

fish

beef

turkey

pork

sardines

quinoa (1/2 cup)

Stevia

beans/legumes (1/2 cup)

hummus, dips, salsa

high protein bars

flax seeds (milled)

cheese (1oz)

jerky

(9g or less sugar)

cabbage

carrots

cauliflower

celery

collard greens

cucumber

eggplant

dark chocolate 1oz

butter/ghee

green beans

kale

kohlrabi

leeks

leafy greens

Vegetables 6-10 servings

avocado (guacamole)

mushrooms

onions

peppers

pumpkin

sauerkraut/kimchi

snow peas

spinach

squash

zucchini

Protein 3-5 30g+ servings

(be mindful & sugar content)

Fats 3-6 servings

lamb

wild game

plant-based protein powder

hemp protein powder

seafood

chia seeds

coconut/coconut oil

nuts + seeds

Other 0-3 servings

fruit

A Serving of protein, vegetabls or fruit

is considered a handful or one cup

wild rice (1/2 cup)

Lessor

© 2016 Busy as a Mother LLC All Rights Reserved

Your daily go-to guide for swaps, alternatives and focus foods

Processed Foods, Starches & Sweets

agave

bread + buns

cake/cookies/pie

candy

cereal

cereal bars

chips

corn products

couscous

crackers

crepes

croutons

diet soda

doughnuts

French fries

flour tortillas

fruit juice

gluten-free products

instant oatmeal

liquor

muffins

pancakes

pasta

pastry

pizza

popcorn

potatoes

pretzels

rice

risotto

scones

soda

sugary beverages

taco shells

tonic water

waffles

wraps- Read Labels -

- Compare brands -- Choose the least amount of

sugar and ingredients -

LessMore or


Keep your eyes peeled for different types of sugar!Sugar by any other name...

Agave nectar

Barbados sugar

Barley malt

Barley malt syrup

Beet sugar

Brown sugar

Buttered syrup

Cane juice

Cane juice crystals

Cane sugar

Caramel

Carob syrup

Castor sugar

Coconut palm sugar

Coconut sugar

Confectioner's sugar

Corn sweetener

Corn syrup

Corn syrup solids

Date sugar

Dehydrated cane juice

Demerara sugar

Dextrin

Dextrose

Evaporated cane juice

Free-flowing brown sugars

Fructose

Fruit juice

Fruit juice concentrate

Glucose

Glucose solids

Golden sugar

Golden syrup

Grape sugar

HFCS (High-Fructose

Corn Syrup)

Honey

Icing sugar

Invert sugar

Malt syrup

Maltodextrin

Maltol

Maltose

Mannose

Maple syrup

Molasses

Muscovado

Palm sugar

Panocha

Powdered sugar

Raw sugar

Refiner's syrup

Rice syrup

Saccharose

Sorghum Syrup

Sucrose

Sugar (granulated)

Sweet Sorghum

Syrup

Treacle

Turbinado sugar

Yellow sugar


stay in control and achieve results

Sample Day:breakfast: Protein smoothie with

Greens + berriesLunch: Cobb salad

Snack: jerky + cucumbers + almondsdinner: grilled chicken +

roasted veggies +72%+ dark chocolate

Get Smart About Food!

Eating whole foods:sheds unwanted fat provides amazing nutrients and vitamins increases energy boosts moodhelps balance blood sugarbuilds lean muscleimproves sleep quality

get fit fast.

Great resources: Mark's Daily ApplePrimal BlueprintAuthority NutritionPaleo Newbie

want to accelerate results?You can boost your results with a simple shift in yourfood choices. Processed foods (food made with flour, likebread, crackers, cereal) and starchy vegetables (likepotatoes) are converted to sugar in your body and storedas fat. When you reduce or eliminate these foods, you inturn remove yourself from the cycle of storing fat andinstead teach your body how to burn it by stabilizing yourblood sugar!

It's important to know that when you increase theamount of foods you eat from the focus list, you willhave less hunger and reduced cravings (whichautomatically reduces your food intake). This is powerful stuff! The focus foods have highwater, fiber and/or protein content, making themfantastic at fill power. You can pair one of proteinswith as many vegetables as you can consume andstill eat less calories than before.

it's not cool to feel hungry or restricted.potatoesricepastacerealbread & baked goods

Eliminate or reduce these foods:

make these foods your focus:

chips, crackersvegetable oils

cornsugar

soda

fruitvegetablescoconut oilolive oilavocadooil

eggs, chicken,turkey, pork,

beef, fish,seafood

nuts & seedsFULL fat dairy

protein powders


fitness truths

CHRONIC CARDIO

Get Smart About Exercise!

Sample Week:Tuesday: 20 min HIIT

Thursday: body weight exercisesSunday: body weight + 20 HIIT

movement: 2-5 hours/weekHIIT =

High IntensityInterval Trainng

STRESS ON THE BODYINFLAMMATION

MUSCLE LOSSETERNAL HUNGER

LOWER METABOLISM

HIGH RISK OF INJURY

RESISTANCE TRAININGBUILD LEAN MUSCLE

INCREASE METABOLISM

"EARNED" INDULGENCES

CAN BE DONE ANYWHERE

NO EQUIPMENT NECESSARY

CONSERVATION OF ENERGY[AKA FAT]

HIIT

QUICK WORKOUT

HIGHLY EFFICIENT

OPTIMUM FAT-BURNING

2-3x A WEEK BUILD ENDURANCE

PRESERVE MUSCLE MASS

INCREASE 'HGH' & SLOW AGING

PROMOTE HEART HEALTH

get fit fast.

Great resources: youtube: Search for HighIntensity Interval workoutsfitnessblender.com


Meal Ideas

Smart choicesto help you

stay fulland content

© 2016 Busy as a Mother LLC

All Rights Reserved

Everyday Meal & Snacks

Consider aligning yourself more closely with your historicgenetic experience and be mindful of your hunger. Don't forcebreakfast. If you are hungry, eat.

If you aren't, plan for being hungry later and packaccordingly. Each day will be different, and the morewhole food focus you put on your diet, the easier itwill be for you to gauge your hunger.

People get hung up on thinking their metabolism will becorrupted if they don't eat breakfast, but consider how ourbodies have been optimized for the past two million years.

Breakfast wasn't something cavemen could count on and oftenthey went without until a successful day of hunting andgathering.

breakfast


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breakfast

Mindful eating Focus on fill power

foods and break out ofthe habit of eatingstandard breakfast

foods that will inspirecravings all day.

YOUR GOAL:Our genetic ability to thrive onintermittent eating habits is animportant concept to retainbecause it unburdens us ofhaving to eat every meal on aset schedule, to balance foodgroups (meat with proteins,grains with protein, etc.), or toalign our foods with time-of-daytraditions (cereal forbreakfast).

Mark Sisson, Author of"The Primal Blueprint" © 2016 Busy as a Mother LLC

All Rights Reserved

breakfastNot hungry? It's OKAY. Plan for being hungry later and pack accordingly. If you are hungry, it is critical to start your day off right bychoosing food that will support your efforts and goals. Food thatwill fill you up, give you energy and get you to lunch.

veggie scramble

protein powder & almond milk

green smoothie

leftover meat & vegetablesfull-fat plain Greek Yogurtfruit

nut & seed granola

high protein bar** cereal

waffles/pancakespastry/muffins

fat-free yogurtfruit juicecrepes/wraps

breakfast bars


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In front of your computer or TV screen? Behind the wheel? While working?

Part of the mind/body experience of weightloss and healthy living is paying attentionto the food on your plate.

Often we rush through lunch and barelyrecall any level of appreciation for all thecalories we just consumed. We don't giveour body time to adjust to eating and as aresult, tend to overeat, time and again.

lunch

awareness eatinghydration

an abundance ofvegetables,

some healthy fats,higher focus on protein

YOUR GOAL:

Where do you eat your lunch?


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lunchThe right focus of foods at lunch can continue the comfortablefullness you achieved at breakfast and keep you in control forthe time of day habits and cravings often kick in.

veggies, chicken & hummussuper veggie salad + protein

lunch meat 'wrap'

hard-boiled eggsbunless burger + saladcan of tuna w/lemon + veggies

protein shake

potatoes/fries/chips

battered/fried foods

bread/bun

tortillas + corn-based products

soda, sugary drinkswraps

pizzarice & pasta


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Acknowledge flavor combinations and textures. Set your fork down between bites and chew more thanyou used to. Adding this time to your dining experienceallows your stomach to catch up to your actions,resulting in eating less and filling up faster.

Do not deprive yourself. If you eliminated somethingfrom your diet, replace it with more of the meal offeringsor any of the approved foods on the list.

lunchSavor. Appreciate. Enjoy.


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snacks

Choose snacks thatprovide fill power and

support your goalsinstead of foods thatwill keep you hungry

all night long.

YOUR GOAL:Step 1: Ask yourself "Am I hungry?"Step 2: If I'm not hungry, what am I?

Habit or Hunger?

Step 3: Still feeling hungry?

Angry?Bored?Sad?Thirsty?Overwhelmed?Procrastinating?

Don't eat just because it's available or others aresnacking. Remember your overall goal.Do not deprive yourself if you are hungry.

Choose a combination of snacks that will fill youup and keep you content.


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snacksThe afternoon is likely the most difficult time to stay focused and ontrack. Habits, fatigue, distraction and boredom set in and you look forsomething to brighten your mood. Choosing correctly can meanavoiding guilt and late-night cravings.

single serve packs of nutsveggies with dip or hummus

beef jerky

hard boiled eggs

low sugar energy/protein barcheese stick + lunch meatprotein shake

vending machine snacks

dried fruitfrappuccinos

high sugar energy barssoda, sugary drinkspopcorn

candy barscandypickles + olives

apple + nut or sun butter


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dinner

Use dinner as a wayto slow down and

enjoy family. Give yourself 30

mins for cooking and30 minutes to enjoydinner as often as

possible.

YOUR GOAL:Leave your excuses at the door.The truth? People make time for what they wantto. This meal is important and you (and yourfamily) deserve quality food and quality time.

Fire up the crock pot on the days you know youwill have less time preparing dinner.

Your focus at dinner should be on protein andvegetables. As much as you would like to eat.

Recognize the changes to your palate as yourtaste buds reawaken. Yes, even they need toevolve their preferences.You will gain sensitivityto flavors (especially salt) and have a whole newappreciation for whole foods.


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dinnerDinner can be the most chaotic time of day. Planning your meals inadvance reduces the stress of preparing dinner and alleviates extratrips to the grocery store. Spend Sunday morning planning your mealsand stock your fridge with everything you will need for the week.

crockpot mealsgrilled protein + veggies

rotisserie chicken + veggies

egg veggie frittata + bacon

"fridge dump" cobb salad

quinoa taco casserole

pasta/rice

tortillas/buns/dinner rollsliquor (red wine ok)

potatoes/French friessoda, sugary drinksfat-free salad dressing

high sugar condimentspizzafood with forks

meatballs + sauce + broccoli


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dessert

End your day on theright note.

Treat yourself, but ina way that respects

your efforts andfocus.

YOUR GOAL:We live in exciting times when it comes todessert. From the popularity of alternative flourslike almond and coconut, to the favoring of full-fat treats in lieu of the high sugar options,dessert can and should be enjoyed!

These days any internet search will providecountless recipes focused on your 14-day andbeyond criteria. Paleo recipes use minimalsweetening with whole foods like raw honey andmaple syrup, both of which provide minerals andnutrients (but it is important to note they are stillrecognized in our body as sugar).

Stevia is considered a great sugar alternative forsweetening dishes.


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dessertDessert can still be a part of a healthy diet. While you will see yourcravings for sweets greatly diminished, it's natural to want to completeyour meal with something sweet. Indulgences are the most satisfactoryin the first few bites. You may find it leaves you feeling content and incontrol to stop before the flavor sensation dulls and the guilt kicks in.

70% or higher dark chocolatechia pudding

dark chocolate covered almonds

glass of red wine

alternative flour desserts

cake + cookies + piesliquor (red wine ok)

ice cream**soda, sugary drinksfrozen yogurt

candy + milk chocolatefruit crisp

berries with whipped cream


All Rights Reserved

Understanding

the New Label

more obvious serving sizes

updated common deficiencies

focus on fiber and added sugars


Understanding the

Ingredients List

Popular yogurt parfait label (6oz product)

Ingredients are listed from most abundant to least abundant. The first several are the most important and the shorter the list, the better.

Tips: Look for products that use ingredients you recognize and can pronounce. Avoid or limit artificial ingredients, flavors, fillers, colors & preservatives.


Ingredients

to avoidTOSS IT!

high fructose corn syrup

hydrogenated oilsHighly refined shelf-stable fats that can contribute to oxidation, inflammation and heart disease.

nitrates/nitritesPreservatives found in processed meats that are used to prevent growth of bacteria and improveflavor and appearance. They are dangerous when exposed to high heat as it produces carcinogens called nitrosamines.

aspartame & phenylalanineSugar substitutes and excitotoxins which force an excessive release of free radicals and can contribute to depression, hormone problems, brain disorders and memory loss.

& agaveSweeteners that can impair your appetite control mechanism by inhibiting hormone levels, making you want to eat more. These sweeteners have been shown to cause insulin resistance and chronically elevated levels of the fat storing hormone insulin. They can be considered a major contributor to belly fat as this form of sweetener is processed by the liver and converted to fat.


Ingredients

to avoidTOSS IT!

MSG (monosodium glutamate)An excitotoxin used as flavor enhancer and found to kill brain cells, an ingredient found in 95% of processed foods, common food sensitivity.

Sugars

Always contain MSG:Autolyzed Yeast Calcium Caseinate Gelatin GlutamateGlutamic Acid Hydrolyzed Protein Yeast Extract Sodium Caseinate Textured Protein Yeast Food Monopotassium Glutamate

Often contain MSG:Pectin Bouillon Soy Sauce Soy Protein IsolateSoy Protein Stock, Broth Malt Extract Malt Flavoring Barley Malt CarrageenanMaltodextrin Enzymes Protease Corn Starch Citric Acid Powdered MilkFlavors, Flavorings & Seasonings Natural Flavors and Flavorings Natural Chicken/Pork/Beef Flavoring Anything Protein Fortified Anything Ultra-Pasteurized

Sucrose, Maltose, Dextrose, Fructose, Glucose, Galactose, Lactose, High fructose corn syrup, Glucose solids Cane juice, Dehydrated cane juice, Cane juice solids, Cane juice crystals, Dextrin, Maltodextrin, Dextran, Barley malt, Beet sugar, Corn syrup, Corn syrup solids, Caramel, Buttered syrup, Carob syrup, Brown sugar, Date sugar, Malt syrup, Diatase, Diatastic malt, Fruit juice, Fruit juice concentrate, Dehydrated fruit juice, Fruit juice crystals, Golden syrup, Turbinado, Sorghum syrup, Refiner's syrup, Ethyl maltol, Maple syrup, Yellow sugar

If you don't recognize an ingredient, your body won't either.

Artificial Sweetenersacesulfame potassium, alitame, aspartame, cyclamate, Dulcin, Equal, Glucin kaltame, mogrosides, neohesperidin dihydrochalcone,neotame, NutraSweet, Nutrinova, phenylalanine saccharin, Splenda, sucralose, Twin sweet, Sweet N Low, Sweetmyx


You are what you

eat, so don't be fast,

cheap, easy or fake.

TOSS IT!

Tips:

To get started, try and avoid foods with television commercials. Eating fresh produce, healthy fats and proteins will help detox your body from artificial ingredients and preservatives. Whole foods provide fill power and energy which optimize your systems to support good health.

Think baby steps. This shouldn't be an overnight overhaul. Considerreplacing ingredients with healthier alternatives as they run out. Orfocus on revamping one meal at a time, starting with breakfast.

Most foods with an extended shelf life are the foods you should begin tolimit and ultimately avoid.

When grocery shopping, start on the outside aisles and move towardsthe center aisles. Always compare brands and ingredients lists toensure your choices support your goals. This is an easy way to avoid unhealthy ingredients and high amounts of sugar.


Eat

This

Sprouted grains boost protein, vitamins & minerals and lower the glycemic index of these foods.Use spaghetti squashand zucchini in placeof pasta. Purchase amandolin or veggie'noodler'. Try quinoainstead of rice.

Natural Sweeteners

Coconut, olive & avocado oils

Sprouted grains & substitutions

Look for the terms "first press", "cold press", "unrefined", and/or "organic". Choose grass-fed butteror ghee.Use oils for moderate tohigh heat cooking &butter for low tomoderate heat.

Natural sweeteners that provide some nutritive properties: raw honey, molasses, coconut palm sugar, and real maple syrup.

Vegetable oils

Artificial sweeteners

Grains

Chemical sweeteners make you hungry, contribute to obesity and metabolic disorders and increase your risk of disease.

Grains (refined flour, enriched, bleached flour, etc) have the same effect on our body as sugar and are not essential to our diet.

Vegetable, canola, grapeseed, andsafflower oils are highly refined and often genetically engineered. These oils cause inflammation and have been shown to increase your risk of heart disease and high cholesterol.

Delete

that

The Dirty Dozen &

The Clean Fifteen

apples strawberries grapes celery peaches spinach sweet bell peppers nectarines cucumbers cherry tomatoes snap peas potatoes hot peppers kale/collard greens

Buy Organic Conventional

is Okay

avocadossweet corn

pineapplecabbage

sweet peas (frozen)onions

asparagusmangoespapayas

kiwieggplant

grapefruitcantaloupecauliflower

sweet potatoes

UPC Codes:Organic produce is assigned a 5 digit UPC code beginning with the number 9. Conventional produce uses a 4 digit UPC code. Shop organic when it is affordable and always compare pricing on organic versus conventional. Because these foods are highly perishable, grocery stores often try to sell produce at a reduced rate prior to the "use by" date.


Becoming a Planner

Don't go hungry Cruise the perimeter More whole foods = less ingredients Stock up on freezable proteins Enjoy in-season products Avoid end caps Watch labeling of "healthy", "natural", "whole wheat" and "sugar-free" Read labels - watch for artificial ingredients and things you can't pronounce Don't buy kid's food and adult's food

Shopping Strategies


Becoming a Planner

Plan from the ads Make a list of meals and snacks Start slow - plan for a couple of meals at a time Don't try to become Martha Stewart overnight Start with easier recipes Focus on vegetables, proteins & healthy fats Pack leftovers as next meal Befriend your crockpot Freeze individually Have staple meals Have fallback foods Pre-portion control - containers & bags Family affair

Shopping Strategies


Becoming a Planner

Start with yourself Share the positives with your family DO NOT MAKE IT ABOUT WEIGHT!!!!! Take baby steps Slowly remove items and slowly add items Learn together Practice integrity

Family Strategies


Becoming a Planner

Create a strategy - decide on your splurge Seek veggies and protein first Use smaller serving utensils Limit yourself to one plate (human-sized plate) Watch the booze Don't hang out by food table Drink water before and during Enjoy dessert - prepare for more cravings

Party Strategies


ResourcesTOSS IT!

Tips:

Use your employee resources!

Websites 100 Days of Real Food The Whole 30 Eating Well Cooking Light Seek "whole food" solutions

Become google savvy: "5 ingredient healthy slow cooker meals" "15 minute healthy dinners" "What do I do with zucchinis" "Healthy chicken slow cooker recipes" "Meatless protein sources"

Do not become an information overloader!


F I N D R E C I P E S B Y I N G R E D I E N T S Y O U H A V E

S e a r c h e n g i n e s c a n p u l l u p h u n d r e d s o f r e c i p e s f o r a n y

g i v e n d i s h . W h i c h o n e w i l l y o u c h o o s e ? S u r e l y , t h e o n e

t h a t d o e s n ’ t r e q u i r e y o u t o r u n t o t h e s u p e r m a r k e t t o

p i c k u p m i s s i n g i n g r e d i e n t s . O n c e i n a w h i l e y o u c a n

m a k e t h a t e f f o r t , p a r t i c u l a r l y i f y o u h a v e g u e s t s

c o m i n g o v e r f o r d i n n e r . B u t i f y o u a r e f e e l i n g t i r e d o r

l a z y a n d j u s t w a n t t o p r e p a r e s o m e t h i n g g o o d o u t o f

w h a t e v e r y o u h a v e i n y o u r p a n t r y , t h e u s u a l c o o k b o o k

w o n ’ t w o r k . Y o u n e e d a r e v e r s e - r e c i p e s e a r c h e n g i n e .

R e c i p e M a t c h e r a l l o w s y o u t o e n t e r w h a t e v e r

i n g r e d i e n t s y o u h a v e i n y o u r f r i d g e a n d m a t c h e s i t t o

r e c i p e s i n t h e i r d a t a b a s e . J u s t e n t e r t h e i n g r e d i e n t s

y o u h a v e a t h o m e o r t h e o n e s y o u w a n t t o u s e a n d t h e

s i t e w i l l t e l l y o u a l l t h a t y o u c a n m a k e . Y o u c a n

n a r r o w d o w n t h e r e s u l t s t o b e t t e r m a t c h y o u r t a s t e s b y

t e l l i n g t h e s e a r c h e n g i n e w h a t t y p e o f d i s h y o u w i s h t o

p r e p a r e ( b r e a k f a s t , d e s s e r t , A m e r i c a n , A s i a n ) a n d

w h a t t h e p r i m a r y i n g r e d i e n t s n e e d t o b e .

S u p e r C o o k h a s t h e s e a r c h a s y o u t y p e f u n c t i o n a l i t y

b r i n g i n g y o u r e s u l t s i n r e a l t i m e a s y o u e n t e r e a c h

i n g r e d i e n t s . T h e r e s u l t s u p d a t e e v e r y t i m e a n e w

i n g r e d i e n t i s a d d e d . A s u g g e s t i o n b o x k e e p a s k i n g y o u

f o r s p e c i f i c i n g r e d i e n t s l i k e “ D o y o u h a v e o l i v e o i l ? ” . I f

y o u d o , c l i c k o n i t t o a d d t o t h e i n g r e d i e n t m i x e r . Y o u

c a n a l s o h i g h l i g h t s o m e o f t h e i n g r e d i e n t s t o

e m p h a s i z e t h e m . A n d i f a r e c i p e h a s a l m o s t a l l t h e

i n g r e d i e n t s e x c e p t o n e o r t w o , i t w i l l t e l l y o u w h a t ’ s

m i s s i n g .

R e c i p e P u p p y i s a t r u e r e c i p e s e a r c h e n g i n e . I t l e t s y o u

e n t e r t h e i n g r e d i e n t s a n d b r i n g s y o u r e s u l t s f r o m a l l

o v e r t h e w e b . Y o u a r e a l s o a l l o w e d t o e m p h a s i z e o n

c e r t a i n i n g r e d i e n t s .

M y F r i d g e F o o d a l l o w s y o u t o c h o o s e t h e i n g r e d i e n t s

y o u h a v e f r o m a h u g e l i s t . ( C l i c k u s e d e t a i l e d k i t c h e n

t o r e v e a l t h e e n t i r e l i s t ) . O n c e y o u g e t t h e r e s u l t s y o u

c a n f i l t e r i t b y c a t e g o r y – b r e a k f a s t , d i n n e r , s n a c k s

e t c . M y F r i d g e F o o d w i l l a l s o s h o w y o u t h e c a l o r i e

c o u n t , f a t , c a r b o h y d r a t e a n d p r o t e i n c o n t e n t f o r e a c h

r e c i p e – u s e f u l f o r t h e h e a l t h c o n s c i o u s .

W E B S I T E S


R e c i p e L a n d h a s m o r e t h a n 5 0 , 0 0 0 r e c i p e s t o s e a r c h

t h r o u g h . Y o u c a n a d d a n y n u m b e r o f i n g r e d i e n t s t o

s e a r c h u s i n g t h e “ w i t h ” o r “ w i t h o u t ” p a r a m e t e r . T h e

m o s t u n f o r t u n a t e t h i n g a b o u t t h e s i t e i s t h a t t h e

s e a r c h d o e s n ’ t w o r k . I h o p e i t ’ s a t e m p o r a r y p r o b l e m

b e c a u s e R e c i p e L a n d d o e s h a v e a n i c e l o o k i n g s e a r c h

t o o l .

R e c i p e K e y : Y o u b e g i n b y s e a r c h i n g f o r a n i n g r e d i e n t

a n d t h e n d r a g g i n g i t t o a v i r t u a l p a n t r y . Y o u k e e p

d o i n g t h i s u n t i l y o u h a v e a d d e d a l l t h e i n g r e d i e n t s t o

t h e p a n t r y . T h e n c l i c k o n ‘ F i n d r e c i p e s ’ t o f i n d

m a t c h i n g m e a l s . Y o u c a n f i l t e r t h e r e s u l t s b y m e a l t y p e

( b r e a k f a s t , l u n c h , d i n n e r ) , c u i s i n e s ( A m e r i c a n ,

C h i n e s e , I n d i a n ) , c o o k m e t h o d ( g r i l l , s t o v e ,

m i c r o w a v e ) , p r e p a r a t i o n t i m e , c o o k t i m e a n d e v e n

d i f f i c u l t y l e v e l ! A m a t e u r c o o k s s h o u l d k e e p t h i s o n

t h e i r b o o k m a r k s .

F o o d . c o m ( a m a z i n g d o m a i n n a m e , b y t h e w a y ) u s e s

m e n u s w h i c h y o u h a v e t o n a v i g a t e t o l o c a t e y o u r

i n g r e d i e n t s a n d a d d t h e m t o y o u r s e l e c t i o n . A l i t t l e

o r a n g e b o x t e l l s y o u t h e n u m b e r o f m a t c h i n g r e c i p e s

t h e y h a v e f o u n d e v e n b e f o r e y o u s e a r c h i t . T h e m e n u

a p p r o a c h i s a b i t c l u m s y , I p r e f e r m a n u a l l y t y p i n g i n

t h e i n g r e d i e n t s . S u c c e s s r a t e i s v a r i a b l e .

N o t e : Y o u h a v e t o c l i c k o n t h e “ R e c i p e s i f t e r ” b u t t o n

o n t h e r i g h t o f t h e n a v i g a t i o n b a r t o o p e n t h e r e c i p e

s e a r c h t o o l .

F r i d g e t o F o o d i s a s i m p l e n o - f r i l l s s e a r c h s i t e . Y o u

e n t e r a l l i n g r e d i e n t s t o g e t h e r i n t o t h e s e a r c h b o x a n d

h i t e n t e r t o s e e t h e r e s u l t s . T h e s i t e ’ s d a t a b a s e o f

r e c i p e s i s s m a l l a n d s o m e o f t h e r e s u l t s a r e n o t t o o

r e l e v a n t .

I d e a s 4 R e c i p e s i s a n o t h e r s i m p l e r e c i p e s e a r c h s i t e t h a t

l e t s y o u w h i p o u t a q u i c k m e a l f r o m a v a i l a b l e

i n g r e d i e n t s . Y o u c a n e n t e r u p t o 5 i n g r e d i e n t s a t o n c e .

W E B S I T E S


A l l R e c i p e s h a s a s e a r c h b y i n g r e d i e n t s e c t i o n t h a t

a l l o w s y o u t o a d d u p t o 4 i n g r e d i e n t s . I t a l s o l e t s y o u

e n t e r i n g r e d i e n t s y o u d o n ’ t w a n t t o a p p e a r i n r e s u l t s .

O p t i o n s a r e l i m i t e d .

F o o d P a i r a l l o w s y o u t o a d d u p t o 1 0 i n g r e d i e n t s . B u t

a d d i n g m o r e i n g r e d i e n t s i n s t e a d o f s h o w i n g m o r e

r e c i p e s , o d d l y s h r i n k s t h e r e s u l t s d o w n u n t i l y o u a r e

l e f t w i t h o n e t o n o r e c i p e . T h e p r o b l e m w i t h t h e s e a r c h

t o o l i s t h a t i t t h i n k s w e w a n t t o u s e a l l t h e i n g r e d i e n t s

o n t h e s a m e r e c i p e .

B i g O v e n l e t s y o u s e a r c h b y a d d i n g u p t o 3 i n g r e d i e n t s .

Y o u c a n r e f i n e t h e r e s u l t s b y c h o o s i n g t o e x c l u d e u p t o

3 i n g r e d i e n t s , s t u f f t h a t y o u d o n ’ t h a v e i n h a n d .

R e s u l t s c a n b e s o r t e d b y f o o d c a t e g o r y a n d p r e p a r a t i o n

t i m e .

C o o k i n g b y N u m b e r s i s a n o t h e r o f t h o s e i n g r e d i e n t s

s e a r c h s i t e . Y o u s e l e c t t h e i t e m s i n y o u r f r i d g e a n d

y o u r c u p b o a r d u s i n g c h e c k b o x e s a n d t h e s i t e w i l l t r y t o

f i n d o u t w h a t y o u c a n p r e p a r e w i t h m i n i m u m f u s s . T h e

w e b s i t e w a s d o w n a t t h e t i m e o f t h i s r e v i e w , a n d

t h e r e f o r e I w a s n ’ t a b l e t o e x p l o r e i t i n f u l l .

W E B S I T E S


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