Quote #23
"FOOD is the ingredient that binds us together."
February 7, 2018                Thirty-first Edition
Greetings!

Part two on Nutrition is here! If you missed the first part on nutrition head to www.nextgenerationattachment.org/archived-newsletters and click the January newsletter to check it out.

Hopefully you found some time in the last month to try out some of the recipes and ideas.

If not, snag a friend or family member who likes to be in the kitchen and invite them to come test recipes at your house for a day!
Enjoy!

With love,
Where Do Cravings Come From?
One example of this includes what happens inside of your body when it’s stressed out. Your levels of cortisol (stress hormone) elevate which cause your blood sugar levels to elevate as well. When your body has high levels of blood sugar, it releases insulin (a fat storing hormone) to help bring that blood sugar down (storing the sugar as fat). Insulin often overcompensates, leaving you with a lower blood sugar and confusing your body into thinking it needs more energy and causing some serious carbohydrate cravings.  Read on...
Energy Bites
Quick, easy, full of protein, and no added sugar. These make great
snacks for everyone!
Cranberry Almond Energy Bites
  • 1 cup oats
  • 1/3 cup chopped almonds 
  • 1/3 cup coconut (plus more for rolling)
  • 1/4 tsp salt 
  • 1/2 cup nut butter (unsalted)
  • 1/4 cup honey
  • 2 tbsp chia seeds (available at bulk food stores)
  • 1/3 cup roughly chopped Craisins (or raisins)

Lightly brown oats, almonds, and coconut in the oven at 350*F for 7-8 minutes.

Melt nut butter and honey in the microwave for 20 - 30 seconds. Mix all the ingredients together in a large bowl - make sure you mix it really well (use your hands, then you get to lick your fingers!). Add more honey or oats as needed.

Roll into 1-inch balls (squeeze them together really well) and roll in coconut. Chill in the freezer for 30 minutes. Store in the fridge or freezer in an airtight container for up to 3 weeks. Makes about 20.
Protein (pea)Nut Butter Energy Bites
  • 1/2 cup nut butter (unsalted)
  • 1/4 cup honey
  • 1 tsp vanilla
  • 1/3 cup protein powder (any kind)
  • 1/3 cup chia seeds
  • 1/3 cup coconut

Mix nut butter and honey together, then add in the rest of the ingredients.

Roll into 1-inch balls (squeeze them together really well) and roll in coconut. Chill in the freezer for 30 minutes. Store in the fridge or freezer in an airtight container for up to 3 weeks.

Makes about 20.

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About chia seeds: 2 tablespoons of these little seeds has 5 times the Omega3 as 1/4 cup of walnuts; the same amount of calcium as 1/2 a cup of milk; over 2 times the amount of fiber as 1 cup of oatmeal; and 2 grams of protein. Power food!
We know how hard it can be to get dinner on the table. That’s exactly why we created the Six Sisters’ Menu Plan program! Each week you will receive a weekly menu plan that includes 6 main dish recipes, 2 side dish recipes, 1-2 desserts, and a detailed shopping list. Sign up today and take the stress out of dinnertime! Read more...
Quick, High-Protein Snacks

I like to combine one of these protein options with a piece of fruit for a well rounded out snack:

  • Cheese
  • Peanut butter
  • Beef jerky
  • Trail mix
  • Energy bites
  • High-protein granola or energy bars
  • Yogurt
  • Cottage cheese
  • Hard boiled eggs
  • Smoothies

Avoid sweets, desserts, lots of carbs, and chocolate for snacks. These will give your child a temporary fill and a sugar high, and not provide the nutrients their brains and bodies need.
"For I know the plans I have for you", declares the LORD, "plans to prosper you and not to harm you, plans to give you HOPE and a FUTURE."  Jeremiah 29:11