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Summit Quick Start Guide:!
Simple Tips for Creating a
Healthier Lifestyle for Your Family


© 2014 WellnessFamilySummit.com & Wellness Media - All Rights Reserved

1. Define Your "Why"! ! Your "why" refers to your motivation behind eating and living. You are not required to clean out your pantry. Why do you want to eat real foods? Why do you want to rid your home of chemicals and toxins? What is your motivation? Knowing your "why" will keep you focused on your long-term goals and keep you from digressing in the face of difficulties. Take Baby Steps! ! Don't feel like you have to do everything at once. Then. Be patient with yourself and make short-term goals.com & Wellness Media . medicine cabinet. cleaning cabinet. show them how to pick out produce and explain why you eat these foods. Involve Your Kids in the Shopping and Cooking Process! ! An excellent way to get your kids to try new and different foods is by involving them in the entire cooking process.__________________________________________________________________! ! 2. fridge. To start. and makeup drawer this very instant. What are the first three baby steps you will take? Maybe you are dropping a certain processed food or getting to bed a little earlier. write it down! Fill in the blank here:! ! My reason for wanting to live a healthier life with my family is:___________________! ! ____________________________________________________________________! ! ____________________________________________________________________! ! ____________________________________________________________________! ! ____________________________________________________________________! ! 2. Bring them to the grocery with you. They are much more likely to eat it if they helped because they feel a sense of pride and ownership due to their involvement. right now. allow them to help prepare the meal. It might be as simple as spending 15 minutes a day outside.__________________________________________________________________! ! 3.! ! ! ! © 2014 WellnessFamilySummit.__________________________________________________________________! ! 3. Healthy living is a process.All Rights Reserved . That would be completely overwhelming! Start small and work your way up. Define it here! My three baby steps are:! ! 1.

Decrease Your Stress! ! Stress is so. Surround Yourself with Support! ! Negativity is life-draining. lunches and dinners and creating shopping lists so you avoid the day to day planning for healthy meals. ! ! 7. you are much more likely to to stick to your standards without losing your mind (or your family's patience)! Meal planning and list making are excellent ways to stay on top of everything to ensure that you don't break the bank or your sanity. Even better.4. reach out to another friend or a family and make the journey with them. Are there negative people in your life? We are the sum total of the five people we spend most of our time with. but by making a plan. especially when you're making a life change that your friends and family might not completely understand. bone broth.com & Wellness Media . go ahead and start adding these foods to your diet. but also start finding your top 7-10 recipes and keep them on note cards for quick reference. so horrible for us! It is vital that we take some quiet time each day to pray or meditate. plan a couple full weeks of breakfasts. Cook healthy meals together or visit the farmers market with your families.All Rights Reserved . My support group will be:! ! _____________________________________________________________________! ! _____________________________________________________________________! ! _____________________________________________________________________! ! 5. refocusing our energies on what really matters to us.! ! I will deal with stress by:________________________________________________! ! ____________________________________________________________________! © 2014 WellnessFamilySummit. We’ve included a meal plan to help you get started at the end of this guide. Some sacrifices may have to be made. So even if you haven't quite kicked your fast food habit yet. Add More Nutrient Dense Foods! ! Foods like coconut oil. Make a Plan! ! It is SO possible to eat real foods on a tight budget and without a ton of spare time. Your body will thank you!! ! 6. Evaluate your circle of friends and surround yourself with people who will support and encourage you in every aspect of life. organ meats. and fermented foods are terrific ways to add mega amounts of nutrients into your body. Even better. We need to learn to let the little things go in order to truly thrive.

Any way that you can get moving is going to benefit you. play frisbee or soccer. or ride bikes.. and many of us don't get enough good sleep.. Go for a walk as a family. Improve the Amount and Quality of Your Sleep! ! Sleep is such an important part of our overall health. Get Moving! ! Exercise does not have to be a burden! In fact. then you are making progress! Take pride in how you are learning and growing. None of us are. If you're trying to eliminate gluten and you go a whole three days without your favorite sandwiches.All Rights Reserved . As you venture along in the journey of life. Both the amount and quality of our sleep have lasting effects on how we feel and function. Celebrate Every Success! ! You don't have to be perfect. by just being active each day. or have foot races with your kids.! ! 9. Make sure you're getting enough sleep and that your sleep is productive .com & Wellness Media . that means a completely dark room. with a cool temperature.! 8.! ! My new bedtime is ___________ and I will get ___________ hours of sleep each night. If you're a family who only ever eats out. This will take the pressure of perfection off your shoulders and instead remind you of your ability to change and how awesome you really are!! ! ! ! © 2014 WellnessFamilySummit. celebrate even the smallest success. then be proud of yourself when you start making one meal at home per week. ! ! One easy way I will start incorporating exercise is:_____________________________! ! _____________________________________________________________________! ! 10. you don't even have to have a membership to the gym! Just get up from the sitting position and talk a walk with your family. and no screens (that's right).

Cook until starting to soften.! 6. Remove from the skillet and place in a baking dish. use coconut oil in place of butter.Beef and Zucchini Skillet! ! Prep Time: 5 minutes! Cook Time: 20 minutes! Total Time: 25 minutes! You can add pasta sauce for a spaghetti like dish or peel the zucchini to sneak past picky kids (or spouses!).! 7. Put under the broiler and cook about 7-10 minutes until desired crispness. Thinly slice onions and add to skillet.! 8.! 11.All Rights Reserved . Using a peeler or food processor that can julienne. slice the zucchini into “noodles” and add to skillet. grated cheese may be added. Top with any desired toppings and enjoy!! 10.! 5. Heat skillet over medium high heat. While cooking.! 9. parmesan cheese.! 4.com & Wellness Media .! 2. brown the ground beef and add spices of choice.! 3. mix and serve.! Serves: 4! ! Ingredients:! 1 lb Ground Beef! 2 Onion – Yellow or White! 4 Zucchini! 4 tablespoons Butter! 2 teaspoons Minced Garlic! 1 teaspoon Himalayan Salt! 1 teaspoon Pepper! 1 teaspoon Onion Powder! 1 teaspoon Basil – Dried! 1 teaspoon Oregano! 1 teaspoon Thyme! Instructions:! 1.
 © 2014 WellnessFamilySummit. Note: Optional toppings such as Pasta sauce. Note: For GAPS. Add onions/zucchini back to the skillet.

! 3.! 2. Toss vegetable several times during baking if possible.! 7. Roast for 60-80 minutes to an internal temperature of at least 170.! 8.! 5. Preheat oven to 375.! 6.! ! © 2014 WellnessFamilySummit. Place chicken in large roasting pan or baking dish (I roast two in my turkey roaster)! 4.! Serves: 4! ! Ingredients:! ! 1 lb Brussels Sprouts! 4 Sweet Potatoes! 1 Onion – Yellow or White! 4 tablespoons Butter! 4 Carrot! 1 Chicken – Whole! 1 teaspoon Garlic Powder! 1 teaspoon Basil – Dried! Instructions:! 1. Simple.Roasted Chicken and Vegetables! ! Prep Time: 25 minutes! Cook Time: 1 hour! Total Time: 1 hour 25 minutes! Rotisserie style roasted chicken and vegetable recipe with baked sweet potatoes on the side. Slice Brussels sprouts in half and slice onion and carrots into thick slices. Remove and serve. fresh. Rub butter over chicken and sprinkle spices of choice over chicken and vegetables.All Rights Reserved . Place vegetables around chicken.! 9. Place chicken and sweet potatoes in the oven.! Tip: Save extra chicken and bones for chicken soup. and delicious.com & Wellness Media . or make chicken salad with leftover chicken meat.! 10. Rinse chicken and pat dry.

All Rights Reserved . remove and cut in half lengthwise. ! Serves: 4! ! Ingredients:! ! 8 oz Spinach – Fresh! 4 Sweet Potatoes! 2 Onion – Yellow or White! 1 teaspoon Garlic Powder! 1 teaspoon Himalayan Salt! 1 teaspoon Pepper! 1 teaspoon Basil – Dried! 1 cup Grated Cheese (to taste-optional)! 1 lb Ground Sausage. Flatten the sweet potato a little bit and add a big scoop of the stuffing mixture to the middle of the sweet potato. Top with sour cream (optional) and serve.! 6. dice onion and add. Brown sausage in a large skillet. evenly dividing among them. Bake sweet potatoes for 45 minutes to an hour until soft (can be done ahead of time and re-heated)! 3.! 7. Top with cheese (if using)! 9. When sweet potatoes are soft.! © 2014 WellnessFamilySummit. Suggested Spice: Sage! 2. In a large baking dish or on a baking sheet.! 10.! 4.Nitrate Free! 1 cup Sour Cream (optional)! Instructions:! 1.Stuffed Sweet Potatoes! ! Prep Time: 10 minutes! Cook Time: 1 hour! Total Time: 1 hour 10 minutes! Delicious Sweet Potatoes filled with a sausage and vegetable sage stuffing. Sauté until all are cooked and spice to taste.! 8. Return to the oven for about 10 minutes to incorporate flavors and melt cheese.! 5.com & Wellness Media . When it is almost browned.

Serve! Delicious alone or topped with an egg for breakfast.Add-On:Oven Roasted Cabbage! ! Prep Time: 10 minutes! Cook Time: 20 minutes! Total Time: 30 minutes! Serves: 4! ! Ingredients:! 1 Cabbage! 4 tablespoons Olive Oil! 1 teaspoon Himalayan Salt! 1 teaspoon Pepper! 1 teaspoon Garlic Powder! 1 teaspoon Basil – Dried! ! Instructions:! 1. Thinly slice the cabbage into large round slices about 1/2 inch thick and place carefully on a large baking sheet. Bake for 15-20 minutes or until cabbage is starting to brown on the edges.com & Wellness Media . basil.! 4.! 2.! 3. pepper. garlic powder.! 5. What to do: Preheat the oven to 425 degrees.! ! ! ! ! ! ! ! ! ! ! ! ! ! ! © 2014 WellnessFamilySummit. Drizzle with the olive oil and sprinkle liberally with salt. Suggested Spices: Sea salt. pepper and basil. Remove any tough core parts.All Rights Reserved .

then thinly slice one tablespoon of butter (or coconut oil) and put on top of the fish.! 2.! 7. salt and pepper (about 1/4 tsp per each piece of fish)! 5. Suggested Spices: salt. Thinly slice the oranges across the sections. Rinse salmon and pat dry. Put several of the orange slices on top of this.! Chard Citrus Salmon with Green Beans! ! Prep Time: 10 minutes! Cook Time: 20 minutes! Total Time: 30 minutes! Serves: 4! ! Ingredients:! ! 1 lb Green Beans – Fresh or Frozen! 4 tablespoons Butter! 4 Salmon! 2 Orange! 1 Swiss Chard – Bunch! 1 teaspoon Himalayan Salt! 1 teaspoon Pepper! 1 teaspoon Garlic Powder! Instructions:! 1. slice the rib partially out and cut off the stem to make the leaf more bendable. What to do: Preheat the oven to 425 degrees. put a large chard leaf.! 6. cut the remaining pulp and peel from the outside of the orange to expose the flesh. If you can.! 8.All Rights Reserved . (remove seeds if there are any).com & Wellness Media . Zest orange carefully over the salmon filets. pepper. With a knife. Place a piece of fish in the middle of the chard leaf. Grease the bottom of a baking dish large enough to hold all the fish you are cooking. On a cutting board. Sprinkle outside with garlic powder. garlic powder.! 3.! 4.! © 2014 WellnessFamilySummit.

Repeat with other chard and fish. Wrap each chard leaf around the fish like you would wrap a gift and place seam-side down on the baking dish.All Rights Reserved .! 10. drain the water and toss with garlic powder.com & Wellness Media .! 12. Cook until tender. Use another chard leaf if needed to make sure fish is completely wrapped. rest of the butter and sea salt. Bake 15-17 minutes or until fish is cooked through.! 13. and then place in the oven.! 11. While they are cooking.9. sprinkle the tops with sea salt. Serve together and enjoy!! ! ! © 2014 WellnessFamilySummit. bring 2 quarts of water to a boil and add the green beans.

! 4.com & Wellness Media .Chicken Squash Stir Fry! ! Prep Time: 10 minutes! Cook Time: 20 minutes! Total Time: 30 minutes! ! Ingredients:! ! 1 teaspoon Himalayan Salt! 1 teaspoon Thyme! 1 teaspoon Pepper! 1 teaspoon Garlic Powder! 2 Onion – Yellow or White! 4 tablespoons Butter! 4 Chicken Breast – Boneless! 1 lb Broccoli! 4 Yellow Squash! Instructions:! 1.! 5. Add seasonings if desired. Chop chicken and add to wok. and serve! ! ! © 2014 WellnessFamilySummit. Add more seasonings if desired. Peel squash and onion and chop vegetables and add to skillet or wok.! 6.! 3.All Rights Reserved .! 2. Heat large skillet or wok over medium heat. Cook until all vegetables are cooked.

heat the oil in a large skillet and cook veggies.com & Wellness Media . Bring to a boil and boil for about 10 minutes until somewhat tender. cut in half lengthwise and scoop out the seeds. Place zucchini on large baking sheet and add the scooped out seeds to the meat and veggies mixture. Wash zucchini and put into a large pot of water (do not peel.! 5. Add the roasted red peppers and the egg(s) to the (somewhat cooled) meat mixture and stir well.All Rights Reserved . Evenly divide the meat mixture and “stuff” it into the zucchini boats. Suggested Spices: Oregano and Chili Powder! 2.! 7.! 8. cut. Preheat the oven to 375 degrees.! 9.Stuffed Zucchini Boats! ! Prep Time: 10 minutes! Cook Time: 30 minutes! Total Time: 40 minutes! ! Ingredients:! ! 1 lb Ground Beef! 4 Zucchini! 1 Onion – Yellow or White! 4 tablespoons Butter! 1 teaspoon Garlic Powder! 1 teaspoon Himalayan Salt! 1 teaspoon Pepper! 1 teaspoon Basil – Dried! 1 cup Grated Cheese (to taste)! 2 Egg! 1 Bell Pepper! Instructions:! 1. add meat and cook until browned. Bake for 25-30 minutes or until well heated and cheese starts to bubble. Top each with a slice of cheese (optional)! 12.! 6. Once zucchini are cooked. After veggies have cooked for 5 minutes. While that is boiling.! 11.! 4. or remove ends)! 3.! ! ! ! © 2014 WellnessFamilySummit.! 10.

Nitrate Free × 1 lb! Himalayan Salt × 6 teaspoons! Minced Garlic × 2 teaspoons! Olive Oil × 4 tablespoons! Onion – Yellow or White × 8! Onion Powder × 1 teaspoon! Orange × 2! Oregano × 1 teaspoon! Pepper × 6 teaspoons! Salmon × 4! Sour Cream × 1 cup! Spinach – Fresh × 8 oz! Sweet Potatoes × 8! Swiss Chard – Bunch × 1! Thyme × 2 teaspoons! Yellow Squash × 4! Zucchini × 8 © 2014 WellnessFamilySummit.com & Wellness Media .All Rights Reserved .Shopping List:! ! Basil – Dried × 5 teaspoons! Bell Pepper × 1! Broccoli × 1 lb! Brussels Sprouts × 1 lb! Butter × 20 tablespoons! Cabbage × 1! Carrot × 4! Chicken – Whole × 1! Chicken Breast – Boneless × 4! Egg × 2! Garlic Powder × 6 teaspoons! Grated Cheese (to taste) × 2 cups! Green Beans – Fresh or Frozen × 1 lb! Ground Beef × 2 lb! Ground Sausage.