Too many of us dine out too much, go for fast food, or buy fully prepared heat & serve processed meals. An estimated 1/3 of us don't know how to cook anymore. Seriously? How do people survive that way? I'm here to tell you that preparing and cooking real food at home doesn't have to be hard, even if you have a busy schedule. It does take a bit of planning. But once you've got the hang of it, it isn't that hard! Here are some common sense suggestions to help you make that transition to real food.

1. HEALTHY MEALS FOR
BUSY PEOPLE
Barbara McNeely
Natural Health Coach &
Headache Decoder
Tuesday, October 15, 13

2. What To Eat?
Good Quality Protein
Fewer Simple Carbs
More Complex Carbs
Omega-3 Fatty Acids
Tuesday, October 15, 13

3. Good Quality Protein
Grass-fed beef & pork
Pastured chickens & eggs
Nuts
Beans
Tuesday, October 15, 13

4. Fewer Simple Carbs
Avoid These:
Sugar in all its forms
Candy, corn syrup, honey
White flour
White rice
Potatoes without the skin
Tuesday, October 15, 13

5. More Complex Carbs
Vegetables
Fruits
Legumes
Whole Grains
Tuesday, October 15, 13

6. Omega-3 Fatty Acids
Smaller Fish are lower in Mercury. The higher up the
food chain, the more mercury.
sardines, clam, tilapia, haddock, flounder, squid,
salmon, oysters, crab, scallops, sole, trout, shrimp,
catfish, crawfish, and anchovies
Tuesday, October 15, 13

7. Omega-3 Fatty Acids
Walnuts and Brazil nuts
Olive Oil
Flax seed
Tuesday, October 15, 13

8. But I’m too
Busy to Do
This!
Tuesday, October 15, 13

9. Nope, Nope,
Nope!
Not true!
Tuesday, October 15, 13

10. Plan Ahead!
Tuesday, October 15, 13

11. Know Your Ingredients
Avoid Processed Foods
Prepare Meals At Home
Tuesday, October 15, 13

12. Know Your Ingredients
Read labels & ingredient lists
Rule: No more than 5 ingredients
Rule: No ingredients you don’t know
Tuesday, October 15, 13

13. Avoid Processed Foods
Often contain dyes, GMOs, and hidden sugars
Includes fast foods - source of dyes, GMOs and hidden
sugars
Tuesday, October 15, 13

14. Prepare Meals at Home
Keep it simple
Plan ahead
Carve out time to prepare basics
Tuesday, October 15, 13

15. Weekend (or your day off)
Shop
Cook grains, beans, lentils
Cook up some proteins - chicken, pork tenderloin, etc.
Roast veggies on a baking sheet
Use these throughout the week
Tuesday, October 15, 13

16. During The Week
Mix & Match
Stew - beans, meat, tomato & spices
Salad w/ sliced chicken
Pasta Sauce - veggies, canned tomatoes & garlic
Create your own
Tuesday, October 15, 13

17. On The Go
Salad - veggies, lentils, chicken breast
Burrito - pork, rice, beans
Make-ahead snacks
Tuesday, October 15, 13

18. Cooking and the kitchen are the best health trend you
can possibly embrace.
It may take a bit of planning, and a some time. But
you will save money and improve your health.
The first step: When you go to the grocery store, plan
to shop for food, not products.
With practice, it will get easier.
Tuesday, October 15, 13

19. Barbara McNeely
Natural Health Coach & Headache Decoder
http:/MariposaNaturals.com
210.383.5842
Barbara@MariposaNaturals.com
© 2013 - Mariposa Naturals LLC
Tuesday, October 15, 13