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  • 1.Topics for Discussion Add more vegetables to your day Eight Causes of Cravings 10 Steps for Dealing with Sugar Addiction Sweet Vegetables Calorie Density Great Grains

2. ADD MORE VEGGIES TO YOUR DAYTips to help you eat more veggies 3. Add more veggies to your dayTips to help you eat more veggies Discover fast ways to cook: Vegetables provide moresteaming saves nutrients.vitamins & minerals Be ahead of the game: Cutup and store for later use. Choose all the rich colors:Red, orange, or dark green. Check the freezer aisle:Just as nutritious as fresh. 4. More Veggies Stock up on veggies:Canned veggies are agreat addition to anymeal. Choose reducedsodium, low sodium orno salt added. Make your salad glow withcolor to look good AND totaste good too, such as, bellpeppers, radishes, cabbage. 5. Its easy to eat more veggies Have vegetable soup:just heat it and eat it.Look for reduced orlow sodium soups. When eating out, orderan extra side of veggiesor a salad. 6. Tips to help you eat more veggies Savor the flavor ofseasonal vegetables:Buy veggies in seasonfor maximum flavor &lower cost. Checksupermarket specials orvisit a farmers market. Try something new:Add it to your futurerecipes. 7. 8 Causes of Cravings The foods you eat are thecause for your cravings. Cravings occur when youare missing somethingyou need in your meals. Cravings are importantmessages that assist youin maintaining balance. 8. Ask yourself: What does my body want and why?1. Lack of primary food Bored Stressed Bad relationships Poor exerciseroutine Lack of spiritualpractice 9. Causes of Cravings2. Water: dehydration. Hungry or thirsty? Drink first; see how you feel.3. Yin/Yang imbalanceEating a diet too rich inone thing will makeyou want the opposite. 10. Primary causes of cravings4. Inside coming out: Eat a healthier version of your childhood.5. Seasons & Holidays: Balance the elements.6. Lack minerals or nutrients: Body craves to fill in the blanks. 11. Cravings7. Hormones: Fluctuating estrogen levels menstruation/menopause8. De-evolution = Sabotage Inference when things are going well = causes more imbalances in your sugar levels & your moods. 12. 10 STEPS FOR DEALINGWITH SUGAR ADDICTION1. Reduce or eliminate caffeine to avoids ups & downs.2. Drink water so youre not dehydrated.3. Eat sweet, delicious vegetables & fruit.4. Use gentle sweets like stevia or agave nectar.5. Get physically active:BALANCE YOUR BLOODSUGAR LEVELSBOOST YOUR ENERGYREDUCE TENSION. 13. 10 STEPS FOR DEALINGWITH SUGAR ADDICTION6. Get ore sleep, rest andrelaxation.Sleep-deprivation causesyour body to crave energyand in turn craves sugar.7. Evaluate the amount ofanimal food you eat.Not too much or too little =Eat in moderation.8. Eliminate fat-free or low-fat packaged snack-foods.Contain loads of sugar.9. Experiment with spices.10. Find sweetness in non-foodways!(Note: hugs and massageshave no additives). 14. SWEET VEGETABLES 15. Value of Sweet Vegetables Sweet vegetables help to sooth the internalorgans of the body. Many of these veggies are root vegetablesthat help you feel energetically grounded. This grounding helps to balance out thespaciness people often feel after eating otherkinds of sweet foods. Adding in sweet veggies helps to crowd outless healthy foods in the diet. 16. SWEET ANDSWEET WHEN COOKED SUBTLY SWEETSEMI SWEET corn turnipsAlmost everyonecarrotsparsnipscraves sweets. onions rutabagasAdd naturallybeetssweet foods to winteryour daily diet tosquashessatisfy your sweettooth. sweet potatoes yams 17. Steaming, roasting, stir-frying, simmer andpuree, or eat them raw or grated in a salad.COOKING METHODS FOR VEGGIES 18. Sweet Sensation Recipe Use 1, 2, 3, 4, or 5 of the sweet vegetables. Chop the hardest ones, like the carrots and beetsinto smaller pieces. Softer vegetables, like onions and cabbage can becut into larger chunks. Use a medium-sized pot, add water to coverveggies. The softer they get = the sweeter. Empty the ingredients into a large bowl, flavor &eat. Drink the juice or add the juice to a soup. 19. Calorie DensityDefinition: Calorie density is the number of calories per pound for each food. The Calorie Density is lowest in unprocessedplant foods, like celery, lettuce, cucumbers. By filling up on these foods, a person can balancetheir blood sugar and have less hunger pangs. This will naturally crowd out other food choicesand late night binges. It will help keep calorie consumption low andcreate natural weight loss. 20. GREAT GRAINS 21. Great Grain History Whole grains have been a central element ofthe human diet since early civilization. Humans settled down into farmingcommunities when they were able tocultivate grain crops. Whole grains are an excellent source ofnutrition, as they contain essential enzymes,iron, dietary fiber, vitamin E and B-complexvitamins. They provide high-quality energy. 22. Cooking Grains1 Cup Grains WaterCooking TimeBrown Rice2 cups 45-60 min.Buckwheat or Kasha2 cups 20-30 min.Oatmeal or Rolled Oats2 cups 20-30 min.Pearled Barley2-3 cups 60 min.Cornmeal or Polenta 3 cps20 min.Couscous (wheat pasta)1 cup5 min.Kamut 3 cups 90 min.Quinoa2 cups 15-20 min.Spelt 3 cups 2 hours