The Family Food Project Webinar
Published on Nov 19, 2015
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Let's begin your
WHOLE FOOD JOURNEY
Which diet do you choose?
- Paleo - unprocessed, pesticide free, grass fed meat, wild caught fish (wheat and dairy free)
- Raw - mostly a vegetarian diet consistong of raw fruit, vegetables, nuts and seeds.
- Gluten Free - no wheat of any kind (flour, pasta, bread)
- Sugar Free - no sugar of any kind (including minimal fruit)
With so many diets on trend right now (and a different celebrity promoting each one!) It’s no wonder we’re all confused. Each celebrity is positive theirs is the right choice (and they have the ‘followers’ to prove it!).
Like so many diets before them, these too will pass.
And what will we be left with? Well, another round of new diet’s to try out of course!
So just how do you sift through all of this information and find that one diet to suit your family and your specific needs?
You don’t.
Let’s take a look at my food philosophy and how you can use this to create lasting, healthy diet changes for your family.
Like so many diets before them, these too will pass.
And what will we be left with? Well, another round of new diet’s to try out of course!
So just how do you sift through all of this information and find that one diet to suit your family and your specific needs?
You don’t.
Let’s take a look at my food philosophy and how you can use this to create lasting, healthy diet changes for your family.
Discovering your
FOOD PHILOSOPHY
Photo by Madellina Bird
What is whole food?
- Food that is eaten as close to it's natural state as possible.
- No additives, unprocessed, unrefined.
- Thinking about where your food comes from.
- Understanding and appreciating the nourishment it gives our bodies.
- Whole food is real food.
Whole food is food that is eaten as close to it’s natural state as possible. No additives, unprocessed, unrefined and little to no traces of chemicals. It is thinking about where our food comes from and the processes that are undertaken to get it to our plates. Whole food is enjoying the food we are eating whilst appreciating and understanding the nourishment it is giving our bodies. Wholefood is real food.
With hectic lives and busy centre schedules, we don’t often give our children the opportunity to learn to appreciate real food. We think that vegetables must be hidden in order to be eaten. This is where our society has lost it’s way. We are so busy in our lives we think it’s easier to hide vegetables than have to sit down and enjoy our meals with our children and talk about food. To explain the foods that are nourishing for our bodies and why. To explain that fast food is a sometimes food and why.
Around the family dinner table you have the perfect opportunity to sit with the children and talk about food. To encourage them to try new foods. To explain what foods help them run faster, concentrate better, or make us feel better when we’re sick. This is crucial in setting them up for a healthy relationship with food for life.
SIMPLISTIC
NOURISHING
EDUCATIONAL
JOYFUL
My food philosophy is broken down into 4 core areas:
Simplistic
Nourishing
Educational
Joyful
Simplistic
Nourishing
Educational
Joyful
SIMPLISTIC
- Food that is prepared simply, highlighting the natural flavours of each food
NOURISHING
- The most basic principle of eating is to nourish our bodies.
- Giving your children the best start in life & healthy eating habits for life.
EDUCATIONAL
- Learning to make healthy food choices is a learned behaviour.
- Teaching your children the difference between sometimes food & real food.
- Setting a good example
Like learning to walk, talk, write or ride a bike, learning to make healthy food choices is something that is a learned behaviour. Children need to learn how healthy and unhealthy foods make them feel. They need to learn the difference between sometimes food and real food. They need to learn the effect eating certain foods have on their bodies.
JOYFUL
- Eating should be a joyful experience.
- Creates a positive relationship with food.
- Regognising how food makes you feel.
This is just as important as anything I have already mentioned above. You need to make eating a joyful experience so that your children will grow to have a positive relationship with food .Making food joyful will ensure they continue to make the right choices when it comes to eating. To know that it’s okay to have sometimes food (junk food) occasionally but they can connect with how it makes them feel. And most importantly, eating should be a happy, loving, joyful experience.
What is YOUR families food philosophy?
Now it's your turn. Take a look at your families attitudes and beliefs toward food and decide what changes you believe are important to your wellbeing.
This forms the beginning of your whole food journey. It's so much more than what you eat.
This forms the beginning of your whole food journey. It's so much more than what you eat.
Photo by cafemama
ARE THESE FOODS IN YOUR KITCHEN?
It may come as a shock to learn that some of your favourite foods are causing you more harm than good. And I don’t mean the obvious ones like lollies, chocolate, junk food. I’m talking about those foods you consume on a daily basis as staples in your diet without giving them a second thought.
So, here we go. Let’s take a look at 5 common kitchen items that are causing you more harm than good.
So, here we go. Let’s take a look at 5 common kitchen items that are causing you more harm than good.
5 FOODS TO AVOID
- Margarine & vegetable oils
- White flour/pasta
- Cereals
- Condiments
- White sugar
Margarine & Vegetable Oils
- Highly processed, damaged fats (free radical damage
White Flours & White Pasta
- Highly refined, outer layer removed which contains essential nutrients needed for optimal digestion and absorption of nutrients
Cereals
- Highly processed, heated at nigh temperatures
- high in sugar
Condiments
- High in sugar, salt, preservatives, additives
White Sugar
- Again, refined and heated at high temperatures. All nutritional value is lost.
- Damaging effect on the gut
- Suppresses immune function
- Highly processed, damaged fats (free radical damage
White Flours & White Pasta
- Highly refined, outer layer removed which contains essential nutrients needed for optimal digestion and absorption of nutrients
Cereals
- Highly processed, heated at nigh temperatures
- high in sugar
Condiments
- High in sugar, salt, preservatives, additives
White Sugar
- Again, refined and heated at high temperatures. All nutritional value is lost.
- Damaging effect on the gut
- Suppresses immune function
HEALTHY ALTERNATIVES
Replace margarine & vegetable oils with:
- Butter
- Coconut oil
- Avocado
- Extra virgin olive oil
- Almond oil
- Flaxseed oil
- Avocado spread on toast/sandwiches
- Coconut oil in cooking, frying and baking
- Olive oil & almond oil in salad dressings
- Flaxseed oil in smoothies
- Coconut oil in cooking, frying and baking
- Olive oil & almond oil in salad dressings
- Flaxseed oil in smoothies
Replace white flour/pasta with:
- Spelt flour
- Spelt pasta
- Buckwheat pasta
- Coconut flour
- Rice noodles
- Brown rice
- Quinoa
Replace cereals with:
- Oats
- Brown rice
- Spelt bread
- Raw muesli
- Homemade muesli bars
- Eggs
- Oats with steamed fruit (apple, pear), nuts, seeds and a little honey or pure maple syrup
- Brown rice porridge with blueberries
- Spelt bread with avocado
- Raw muesli with natural yoghurt
- Homemade muesli bars
- Eggs with avocado and homemade baked beans
- Omelete
- Brown rice porridge with blueberries
- Spelt bread with avocado
- Raw muesli with natural yoghurt
- Homemade muesli bars
- Eggs with avocado and homemade baked beans
- Omelete
Replace condiments with:
- Pick your favourites and make them!
- Mayonnaise
- Tomato sauce (make a large batch & freeze)
- Pesto (a great base for so many things - pasta, pizza, with eggs)
Replace white sugar with:
- 100% pure maple syrup
- Raw, local honey
- Rapadura sugar
- Coconut sugar
Rapadura sugar is the pure juice extracted from the sugar cane, which is then evaporated over low heats.
It has not been cooked at high heats, and spun to change it into crystals, and the molasses has not been separated from the sugar. It is produced organically, and does not contain chemicals or anti-caking agents.
It has not been cooked at high heats, and spun to change it into crystals, and the molasses has not been separated from the sugar. It is produced organically, and does not contain chemicals or anti-caking agents.
The food you love with a healthy twist.
How to take the food you love and make it healthier (without sacrificing taste!)
Photo by jules:stonesoup
A typical chocolate biscuit
- Plain flour
- Caster sugar
- Cocoa powder
- Margarine
- Milk
Let’s say for example, you have a chocolate biscuit recipe you absolutely love!
The ingredients might be something like this:
Do you now see how all of these elements are processed in some shape or form?
The ingredients might be something like this:
Do you now see how all of these elements are processed in some shape or form?
Your homemade healthy version
- Spelt flour
- Pure maple syrup
- Cacao powder
- Butter
- Coconut milk
Spelt flour - ancient grain (whole wheat grain unrefined), lesser impact on digestive system
Maple syrup - natural, unprocessed, unrefined
Cacao powder - antioxidants, mood enhancer.
Butter - no damaging vegetable fats
Coconut milk - dairy free
Maple syrup - natural, unprocessed, unrefined
Cacao powder - antioxidants, mood enhancer.
Butter - no damaging vegetable fats
Coconut milk - dairy free
Benefits of making your own
- You know what's in it!
- You can control the sugar content
- You can buy sustainably
- Fun for the kids
- Teaching your children healthy eating habits
A typical meat pie
- Mince (unknown origin)
- Sugar
- Flavourings
- Vegetable oils
- White flour
- Additives & preservatives
let's look at another example:
A typical meat pie
You would probably buy this from the supermarket already done for you right?
And the ingredients probably look something like this:
Next time you’re at the supermarket, take a look at the ingredients. Often the first or second ingredient is sugar (for those of you who are unaware, the ingredients are listed highest quantity to lowest).
After everything we've just discussed, do you want your family eating such things?
A typical meat pie
You would probably buy this from the supermarket already done for you right?
And the ingredients probably look something like this:
Next time you’re at the supermarket, take a look at the ingredients. Often the first or second ingredient is sugar (for those of you who are unaware, the ingredients are listed highest quantity to lowest).
After everything we've just discussed, do you want your family eating such things?
Your homemade meat pie
- Organic, grass fed mince
- Carrots
- Mushrooms
- Onion
- Homemade chicken stock
- Peas
- Spelt flour
- Butter
- Oats (great for thickening stews)
- Seasoning
I know what you’re thinking though ‘ Katie, who has time to bake a pie?!’
Any my answer is this ‘ Well, what priority is your families health?’ Harsh? Perhaps, but the honest truth is that eating healthy takes more time that unhealthy ‘convenience’ food. There’s no way around it.
There are however ways to make it a little easier.
Like, if you’re going to make that pie, then double the mixture and make 2! Freeze one to save you time on another hectic day.
Any my answer is this ‘ Well, what priority is your families health?’ Harsh? Perhaps, but the honest truth is that eating healthy takes more time that unhealthy ‘convenience’ food. There’s no way around it.
There are however ways to make it a little easier.
Like, if you’re going to make that pie, then double the mixture and make 2! Freeze one to save you time on another hectic day.
HEALTHY FAMILY = HAPPY FAMILY
Getting your family excited about a healthy change
The biggest obstacle you will probably face in your whole food journey is that of your family. I have to say that as a Nutritionist, the hardest thing to get my clients to change is their diet. We all have such an (emotional) connection with food and we don’t want to let it go! It will take time to get your family on board with any diet related changes and that’s why we need to make it as easy and enjoyable as possible for them.
One thing I want to make clear here: ‘You don’t have to ‘go without’ to enjoy healthy food’. In my house, we always have cakes, biscuits and snack food at the ready. My husband would divorce me otherwise.
But I MAKE EVERYTHING. I know what goes into our food and I know that when they eat at home, they are getting food that is wholesome & nourishing.
I don’t want you to be overwhelmed by the prospect of ‘making everything’. As I said before, this is a journey and you will be forever learning and growing.
The simplest way to start is to take the food you love and find ways to make them healthier.
One thing I want to make clear here: ‘You don’t have to ‘go without’ to enjoy healthy food’. In my house, we always have cakes, biscuits and snack food at the ready. My husband would divorce me otherwise.
But I MAKE EVERYTHING. I know what goes into our food and I know that when they eat at home, they are getting food that is wholesome & nourishing.
I don’t want you to be overwhelmed by the prospect of ‘making everything’. As I said before, this is a journey and you will be forever learning and growing.
The simplest way to start is to take the food you love and find ways to make them healthier.
Small steps to whole food
- Start with the food you love & swap a few key ingredients
- Get baking! Get into the habit of spending some time in the kitchen (bake in bulk and freeze)
- Get the kids involved
- Start with 1 new food at a time. Spend time mastering it and then move on.
- Make sure there's always something to eat (so no one complains!)
What next?
So now you've got the basic principles to get you started.
But if you're anything like me, it's all too tempting to fall back into bad habits.
So I've created an online program to help you achieve your health goals
But if you're anything like me, it's all too tempting to fall back into bad habits.
So I've created an online program to help you achieve your health goals
What next?
So now you've got the basic principles to get you started.
But if you're anything like me, it's all too tempting to fall back into bad habits.
So I've created an online program to help you achieve your health goals
But if you're anything like me, it's all too tempting to fall back into bad habits.
So I've created an online program to help you achieve your health goals
THE
FAMILY FOOD
PROJECT
What will TFFP do for you?
- Save you time & stress
- Give you a clear understanding of WHAT ingredients to use & HOW to use them
- Put YOU back in control of your health
- Save you MONEY
- Make a LASTING change
Save you time and stress by getting clear on your kitchen staples.
Give you a clear understanding of what ingredients to use and HOW to use them.
Put YOU back in control of your health.
Save you LOTS OF MONEY HONEY by focusing on key ingredients.
Give you the tools and guidance you need to make a lasting change.
Give you a clear understanding of what ingredients to use and HOW to use them.
Put YOU back in control of your health.
Save you LOTS OF MONEY HONEY by focusing on key ingredients.
Give you the tools and guidance you need to make a lasting change.
What you'll learn
- Whole food foundations
- Quick, healthy breakfast, lunch, dinner, snack AND sweet treat ideas
- Simply sustainable
- How to make connections with the food you eat and your health
- Getting the family involved and on board with a healthy change
1. Whole food foundations: We'll assess your food journals (that you would have completed prior to the course), dive into your kitchen staples, stocking your
pantry and menu planning.
2. What makes a healthy breakfast? Lots of simple, quick breakfast recipes.
3. Forget the boring old sandwich! We're going to cover lots of easy, prepare ahead lunch ideas.
4. Dinners for even the fussiest of eaters! Simple meals that you can prepare in bulk and save you valuable time.
5. Simple changes you can make at home that will have a lasting, positive impact on the environment.
6. Lots of sweet treat and snack ideas because remember, it's about enjoying food (not going without!)
pantry and menu planning.
2. What makes a healthy breakfast? Lots of simple, quick breakfast recipes.
3. Forget the boring old sandwich! We're going to cover lots of easy, prepare ahead lunch ideas.
4. Dinners for even the fussiest of eaters! Simple meals that you can prepare in bulk and save you valuable time.
5. Simple changes you can make at home that will have a lasting, positive impact on the environment.
6. Lots of sweet treat and snack ideas because remember, it's about enjoying food (not going without!)
The Details
- 4 week online program
- Starting Monday 4th May 2015
- Prep work begins NOW - food journals
Starting Monday 4th May 2015, this 4 week online program will take you from feeling unsure and out of depth to empowered and in control of your health.
Your prep work will being in the weeks leading up to the start date where you will get honest about your diet by filling out your food journals.
Your prep work will being in the weeks leading up to the start date where you will get honest about your diet by filling out your food journals.
HOW?
- Fill out your family food journals
- Weekly workbooks emailed to you every Sunday (course notes, recipes, tips)
- Closed Facebook group to share recipes, success stories and offer each other support
- Live Q&A with me each week!
- 1:1 specialised Skype consultations
- Email support
- Cooking videos & LOTS of recipes
- LOTS of awesome GIVEAWAYS
You will receive your week's workbook on the Sunday ready for the week ahead where you have the option (Option 1) to do the work at your own pace or join The Family Food Project (TFFP) closed Facebook group where there will be lots of tips and recipe sharing as well as live Q&A with me!
TFFP is all about supporting each other in your journey to whole food. As you will see below, there are different options depending on your current needs, but I am here to support and guide you as much as possible.
TFFP will be delivered as follows:
You will receive your family food journal to start filling out before the course starts.
Weekly workbooks will be emailed every Sunday (contains your course notes, recipes, tips).
Via the closed Facebook group we will be sharing recipes, photos, success stories, tips as well as live Q&A with me (get all your foodie questions answered!)
For those who choose Option 3, there will also be 1:1 Skype nutrition consults where we really get into your food/health concerns and get you back to living a fun, healthy, happy life.
TFFP is all about supporting each other in your journey to whole food. As you will see below, there are different options depending on your current needs, but I am here to support and guide you as much as possible.
TFFP will be delivered as follows:
You will receive your family food journal to start filling out before the course starts.
Weekly workbooks will be emailed every Sunday (contains your course notes, recipes, tips).
Via the closed Facebook group we will be sharing recipes, photos, success stories, tips as well as live Q&A with me (get all your foodie questions answered!)
For those who choose Option 3, there will also be 1:1 Skype nutrition consults where we really get into your food/health concerns and get you back to living a fun, healthy, happy life.
OPTION 1: The Fundamentals
- Work at your own pace
- Workbooks emailed to you each week
- Cooking videos & recipes emailed to you throughout the week
- Only $97
You will receive your course workbooks each week via email and you can use them to work through at your own pace. You will also receive cooking videos, tips and recipes each week to ensure you succeed.
OPTION 2: The Community
- Everything as mentioned in option 1 PLUS
- Access to TFFP closed Facebook group
- Weekly live Q&A with me
- $129
- EARLY BIRD: $97
You will receive everything as mentioned in option 1
Plus:
You will gain access to TFFP closed Facebook group which will give you the amazing support and guidance of a community of like minded people.
I will be checking in on the Facebook group every day to answer questions and support.
There will be weekly live Q&A with me to get all your food/health questions answered!
EARLY BIRD PRICE: $97 (Will be $129 after the early bird closes)
Early bird closes Monday 13th April
Plus:
You will gain access to TFFP closed Facebook group which will give you the amazing support and guidance of a community of like minded people.
I will be checking in on the Facebook group every day to answer questions and support.
There will be weekly live Q&A with me to get all your food/health questions answered!
EARLY BIRD PRICE: $97 (Will be $129 after the early bird closes)
Early bird closes Monday 13th April
OPTION 3: One on One
- ALL IN!
- Receive everything in options 1 & 2 PLUS
- Two 1:1 Skype consults with me
- Email support throuhout the course
- An individualised action plan to keep you great work going!
- $595
ALL IN! If you've been wanting to get your health back on track for a while now and you're sick and tired of trying diets that don't work then this is the option for you.
You will receive everything in options 1 & 2 (TFFP workbooks, access to the TFFP Facebook group, live Q&A with me each week).
Plus:
Two 1:1 Skype sessions where we get specific with your health concerns (you and your family) and make an action plan to see you make simple, effective, lasting changes.
Email support throughout the course to answer all those questions to help you stay on track. '
Investment: $595
You will receive everything in options 1 & 2 (TFFP workbooks, access to the TFFP Facebook group, live Q&A with me each week).
Plus:
Two 1:1 Skype sessions where we get specific with your health concerns (you and your family) and make an action plan to see you make simple, effective, lasting changes.
Email support throughout the course to answer all those questions to help you stay on track. '
Investment: $595
