FAMILY GUIDE - Amazon Web Servicesjjv-cdn.s3.amazonaws.com/bfiop/JJVirgin-Breakthrough-FamilyGuide… · You can do this! Here’s 6 helpful strategies to keep mealtime peaceful and

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JJVIRGIN.COM

HOW TO MAKE THE VIRGIN DIET WORK FOR EVERYONE

FAMILY GUIDE

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HOW TO MAKE THE VIRGIN DIET WORK FOR EVERYONE

One of the most common questions I get from community members new to

The Virgin Diet is, “How do I make this

work with my family?”

First and foremost, it’s important to

emember that you can’t force someone

to be healthy. In fact, that’s the fastest

way to make them hate the idea!

But offer healthy options that taste great,

model the right behavior, and let your

partner, kids, or extended family make

their own choices. It won’t take them long

to realize the nutritious options not only

taste better, they also make them feel

better.

The articles and recipes below are all the

tips and tricks I’ve developed with thou-

sands of clients and my own kids. They’ll

help you make TVD more family-friendly

without added stress.

Come up with a great way to share your

Breakthrough with your family? Please

share it with the community on

Facebook or Instagram!

Best,

JJ

Offer healthyoptions that taste great, and model

the right behavior...

FAMILY GUIDE

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HOW TO HELP KIDS EAT HEALTHY: 6 FAST, FAMILY-FRIENDLY STRATEGIES

You’ve had one of those days when you want to hit the reset button.

You know the feeling: it seems like everyone from your boss to your middle school-

er to the car that cut you off in traffic has conspired to make this day a doozy.

You’re ready to jump on the next direct flight to Honolulu, not make a great dinner!

What’s the answer?

On days like that, it’s easy to let tired, hungry kids and a growling stomach get the

better of you. Instead of giving in to the draw of the nearest pizza place, stop and

take a breath. You can do this!

Here’s 6 helpful strategies to keep mealtime peaceful and get even the most de-

manding child to eat their veggies:

EXPOSURE = PREFERENCE

Being forced to eat zucchini as a kid never made anyone a

squash lover!

But serve it often enough, make it delicious (season well and

add some grass-fed butter or coconut oil), and you might even-

tually find your kids asking you to fix their new favorite green

veggie. Brussels sprouts sautéed with bacon and garlic can con-

vert even the most veggie-phobic family member…

GET THEM INVOLVED

Just like adults, kids enjoy having a sense of purpose and con-

tributing to something bigger than themselves. Ownership in a

meal can also go a long way toward helping kids try new foods.

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RETRAIN THEIR TASTE BUDS

Fake sugary foods have hijacked our kids’ taste buds. Pull the plug

on junk food and replace it with naturally sweet and savory flavors.

Here are a few of my favorites:

• Warm almonds roasted with cinnamon and vanilla make an irre-

sistible snack or dessert.

• Protein Cookie Bites are also a delicious, easy-to-make treat.

(Check out the recipe below!)

• Hummus is the perfect protein-rich option, and kids can make

it themselves once they can safely manage a food processor.

Serve with lentil or bean chips or veggies cut with cookie cutter

shapes for dunking. (Recipe also below...)

MAKE WATER FUN

“Water is my favorite drink,” said no kid ever! Manufacturers know

kids love all things sweet and fizzy, hence the juice boxes and soft

drinks lining your grocery store aisles.

Leave behind the sugar and save a few bucks by slicing their favor-

ite fruit, steeping it in filtered water, and leaving it at eye level in

the fridge. (Check out 10 yummy infused water recipes later in the

guide…)

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MAKE LUNCH OR DINNER FOR BREAKFAST

You don’t have to play by the rules! If your kids crave something

more substantial than a protein shake, swap lunch or dinner for

breakfast. Try grass-fed beef sliders with gluten-free buns. Quinoa

pasta with low-sugar marinara sauce will get any kid going in the

morning.

You can do the opposite, too, and make breakfast for dinner. Sweet

potato hash browns make a fast, filling dinner, and nobody ever

turns down Paleo pancakes! (Both recipes below...)

SWAP IT OUT

I recently asked a friend’s seven-year-old son his favorite vegeta-

ble: “Mashed potatoes!” Time for a swap! Try mashing sweet po-

tatoes instead, or make a batch of “faux-tatoes”: purée roasted

cauliflower with coconut oil or butter and salt.

Once you get the hang of these swaps, any food can become a

fun challenge to upgrade! Spaghetti squash makes an easy swap

for pasta, and kids often prefer unsweetened vanilla almond milk

over cow’s milk.

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Article Sources1 http://pediatrics.aappublications.org/content/early/2010/05/17/peds.2009-3058

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CHOCOLATE CRUNCH PROTEIN COOKIE BITES

Combine ingredients in food processor and pulse un-til well-combined and mixture holds its shape when pressed together. Be careful not to over-process.

Roll the mixture with your hands into 1-1/2 inch balls. If desired, roll in organic cacao powder, unsweetened coconut or finely chopped nuts. Transfer to fridge to chill completely, then enjoy.

Store covered in refrigerator for up to one week.

• 2 scoops JJ Virgin Chocolate All- In-One Protein Shake powder (your choice of protein type)

• 1/2 cup chopped walnuts

• 1/2 cup cacao nibs

• 1/2 cup gluten-free organic rolled oats

• 1/2 cup unsweetened almond butter

• 2 Tbsp coconut oil

• 1 Tbsp real vanilla extract

• 1/2 tsp ground cinnamon

• 1/2 tsp JJ Virgin Sprinkles (or to taste)

MAKES 12 COOKIE BITES

Here’s some fun recipes to help you get started!

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GARLIC HUMMUS

Heat the oil in a small skillet over medium heat. Add the garlic and cook, stirring, until lightly browned, 1-1/2 to 2 minutes. Transfer the garlic and any oil in the pan to a bowl and let cool for 2 minutes.

Combine the chickpeas, tahini, lemon zest, lemon juice, Tabasco sauce, water, and the garlic and oil in a food processor and process to a puree.

Transfer to a bowl and stir in the salt. For a slightly thinner consistency, stir in additional 1-2 table-spoons of water. Serve with lentil or bean chips and veggie dippers.

MAKES 8 SERVINGS

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• 3 Tbsp extra virgin olive oil

• 4 cloves garlic, thinly sliced

• 1 can (15 ounces) organic, no-salt- added chickpeas, drained

• 4 tsp tahini paste

• 1 lemon’s peel, finely grated or zested

• 2 Tbsp freshly squeezed lemon juice

• 1/2 tsp Tabasco sauce (or more to taste)

• 2 Tbsp water (plus more as needed)

• 1/4 tsp sea salt

• Lentil or bean chips and veggie dippers to serve

From The Sugar Impact Diet Cookbook, Grand Central Life & Style, 2015

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BACON AND MUSHROOM SWEET POTATO HASH

Place the sweet potato in a small saucepan and add enough cold water to cover by 2 inches. Bring to a boil and cook until the potato is crisp-tender, about 2 min-utes; drain and set aside.

Cook the bacon in a large nonstick skillet over medium heat until crisp, 6 to 7 minutes. Drain on a plate lined with paper towel, and then cut into 1-inch-pieces.

Pour off all but 1 tablespoon fat from the skillet and heat the skillet over medium-high heat. Add the onion, garlic, basil and cumin and cook for 1 minute. Stir in the mushrooms and cook, stirring occasionally until they are starting to brown, 5 to 6 minutes.

Add the sweet potatoes and continue cooking until they are tender, 4 to 5 minutes longer. Remove from the heat and stir in the bacon, salt ,and pepper. Serve hot.

• 1 small sweet potato (about 5 ounces), peeled, halved lengthwise, and slicedin to thin half-moons

• 4 slices nitrate-free bacon

• 1 medium red onion, thinly sliced

• 2 cloves garlic

• 1/4 tsp dried basil

• 1/4 tsp ground cumin

• 4 oz. white mushrooms

• 1/4 tsp sea salt

• 1/8 tsp freshly ground black pepper

From The Virgin Diet Cookbook, Grand Central Life & Style, 2014

MAKES 1 SERVING

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VANILLA ALMONDPALEO PROTEIN PANCAKES

Whisk almond flour, baking soda, JJ Virgin’s Sprinkles, and the pinch of sea salt together in a medium mixing bowl until there’s no lumps.

In a small mixing bowl, whisk together the eggs, water, and vanilla and almond extracts. Add the liquid ingredients to the dry ingredients and whisk together until thoroughly mixed.

Preheat a lightly oiled nonstick pan over medium heat. Drop batter by 2 tablespoonfuls onto the pre-pared pan, and cook until pancakes are golden brown and edges are dry, about 3-4 minutes.

Flip and cook until browned on the other side, 2-3 minutes. Repeat with remaining batter. Serve your pancakes with full-fat Greek yogurt or cultured coco-nut milk, fresh berries, and a sprinkle of cacao nibs or sliced almonds.

MAKES 5-6 3” PANCAKES

• 1 cup almond flour (superfine ground almonds)

• 1 tsp baking soda

• 1/4 tsp JJ Virgin Sprinkles or monk fruit extract

• 2 eggs*

• 1/4 cup water

• 2 tsp vanilla extract

• 1/4 tsp almond extract

• Coconut oil for pan

*Only if you don’t have an egg intolerance. Don’t

eat this recipe during Cycle 1 of The Virgin Diet

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TOP 5 HEALTHY LUNCHBOX HACKS

What you and your family eat for lunch impacts your focus and energy for the rest of

the day! Here’s a list of easy lunchbox hacks to keep you and your kids fueled up and

ready to learn…

1. Swap chips for slow-roasted nuts. Potato and corn chips are guar-

anteed to tank your child’s energy after

lunch. Opt for a handful of roasted al-

monds or spiced chickpeas, and say hello

to energizing protein and brain-boosting

omega-3s instead. (Recipe below!)

2. Choose organic. Research shows

that kids with higher levels of common

pesticides in their systems are almost

twice as likely to suffer from ADHD.1 The

takeaway? Choosing organic matters!

3. Trade up from PB&J. Yes, peanut

butter and jelly sandwiches are a clas-

sic. They’re also full of sugar, gluten, and

potential allergens. Spread a brown rice

tortilla or Paleo wrap with a generous lay-

er of almond or cashew butter, then top

with thinly sliced fresh berries. Healthier

and tastier! (Learn how to make your own

nut butter with the simple recipe below...)

4. No more juice boxes. A cup of

apple juice has about the same amount

of sugar as a cup of cola! That means

your kiddo’s blood glucose level will take

a nosedive mid-afternoon, taking their

focus and energy along with it. Easy fix:

put a handful of your child’s favorite fruit

slices in a bottle of filtered water every

morning. It’ll taste great by lunchtime,

minus the extra sugar.

5. Dip it. Lentil chips in hummus, apple

slices or celery sticks in nut butter, fresh

berries in unsweetened Greek yogurt,

black bean chips in guacamole – the

fastest way to a child’s heart is with fun

finger food! Let them help choose their

dippers and dips, and they’ll be even

more inclined to finish their nutritious

lunch.

Article Sources: 1 http://pediatrics.aappublications.org/content/early/2010/05/17/peds.2009-3058

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ROASTED SPICED CHICKPEAS

Preheat the oven to 400°.

Line a rimmed baking sheet with paper towels and spread the chickpeas over the top. Place more paper towels over the chickpeas and gently rub the chick-peas to thoroughly dry them. Discard any loose skins and transfer the chickpeas to a bowl and toss with the palm fruit oil.

Discard the paper towels and line the baking sheet with aluminum foil. Pour the chickpeas onto the bak-ing sheet and roast, shaking the pan every 10 min-utes, until the chickpeas are browned and crunchy, 33 to 35 minutes.

Transfer to a bowl and gently stir in the cumin, garlic powder, cinnamon, salt and cayenne pepper. Let cool completely before serving.

• 1 (15 ounce) can organic no-salt added chickpeas, drained and rinsed

• 1 Tbsp red palm fruit oil

• 1/4 tsp ground cumin

• 1/4 tsp garlic powder

• 1/8 tsp gound cinnamon

• 1/4 tsp sea salt

• 1 tsp cayenne pepper

From The Sugar Impact Diet Cookbook, Grand Central Life & Style, 2015

MAKES 4 SERVINGS

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FRESH FRUIT WITH CINNAMON ALMOND BUTTER

Combine the slow-roasted almonds, coconut butter, monk fruit extract, cinnamon, and almond extract (if using) in a food processor.

Process until a smooth paste forms. Serve almond butter with celery sticks and fresh fruit.

Almond butter can be stored in a covered container in the refrigerator for up to 3 months. Let stand at room temperature until softened slightly before serving.

*To Slow-Roast Almonds: Place 1 cup raw almonds and 1/2 teaspoon sea salt in a medium bowl, and add enough water to cover by 3 inches. Soak overnight at room temperature, then drain the nuts. Spread them on a rimmed baking sheet and bake at 140F for 8 hours. Let cool completely before making almond butter.

MAKES 12 SERVINGS

• 1 cup slow-roasted almonds*

• 4 tsp coconut butter

• 1-1/2 tsp monk fruit extract

• 1/4 tsp ground cinnamon

• 1/8 tsp almond extract (optional)

• 8 oz. fresh fruit such as apple slices and berries

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INFUSED WATER RECIPES

HOW TO MAKE INFUSED WATER:

1. Choose your favorite combination of

fruits and herbs from the list below. (Re-

member, pick organic when you can and

wash produce thoroughly.)

2. Thinly slice fruits and gently crush

herbs and ginger root to release their

flavorful oils.

3. Add your produce to filtered water

and refrigerate; cucumbers, citrus, melon,

and softer herbs like mint flavor water

almost immediately. Meanwhile, apples,

cinnamon, fresh ginger root, and tougher

herbs like rosemary need an overnight

soak.

4. If infusing in a water bottle, refill with

fresh water when you’re at the halfway

mark. That will ensure your water remains

flavorful throughout the day.

5. If you’re not going to finish your in-

fused water within 24 hours, strain out

the fruit or herbs and refrigerate the

water for up to 3 days.

6. Remember, water with fresh fruit in

it shouldn’t sit at room temperature for

more than 2 hours because it may cause

bacterial growth. Be sure to stash your

bottle in the fridge between drinks or

add ice to keep it fresh.

• blueberries and strawberry slices

• crushed raspberries and thinly sliced lemon

• crushed mint leaves, crushed ginger root, and thinly sliced lime

• watermelon chunks and crushed basil leaves

• grapefruit slices and fresh thyme leaves

• thinly sliced apple and cinnamon sticks

• cucumber slices and thinly sliced jalapeno

• cantaloupe chunks, crushed mint leaves, and thinly sliced lime

• thinly sliced lemon, strawberry slices, and crushed fresh rosemary

• thinly sliced orange, crushed ginger root, and cinnamon sticks

FLAVOR OPTIONS Some of my favorite

flavor combinations

are listed below, but

the sky’s the limit!

It’s worth noting that

some of these fruits are

high-sugar impact,

so treat them as flavor

carriers rather than

snacks…

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MOCKNUTELLA

Whisk together ingredients until smooth and creamy. Serve with fresh berries, apple slices

• 1 scoop JJ Virgin Chocolate Paleo-Inspired All-In-One Protein Shake powder

• 1 Tbsp unsweetened almond milk

• 1 Tbsp unsweetened almond butter

MAKES 1 SERVING

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3 QUICK TIPS TO TAKE THE FIGHT OUT OF FAMILY MEALTIME

It’s a fact of parenting life: one of the fastest ways to make kids want something is to

tell them they can’t have it! Highlight junk food in bold type as “off limits,” and it imme-

diately becomes more attractive.

The opposite holds true, too – forcing little ones to eat broccoli is the perfect way to

make them hate it for life. So what’s a parent to do?

I’ve got two boys of my own, and I understand wanting to avoid mealtime battles, while

also caring about what’s best for them. Here’s 3 quick tips to avoid battles at the table:

1. Don’t ban it – swap it! Instead of labeling food as “good” and

“bad” and sparking civil war at the dinner

table, try offering swaps instead.

For instance, if your elementary schooler

is in love with neon colored Popsicles, but

you hate the idea of all the sugar and artifi-

cial additives, offer a swap for homemade

fudge pops. Just blend together unsweet-

ened coconut milk and chocolate protein

powder, pour into molds, and freeze. Your

child still gets a tasty frozen treat, and you

know it’s actually good for them.

2. Make old foods new again. When in doubt, mix things up! If a veggie

like spinach has gotten on your child’s bad

side, try offering it in new ways.

Have they tried it raw? Dipping whole

leaves in hummus is a much different ex-

perience than steamed spinach. What

about cutting into smaller pieces and mix-

ing it into another dish they love? Chop it

up – or better yet, let them do it if they’re

old enough to do so safely – and then stir

it into simmering marinara and serve over

quinoa pasta.

3. Change the conversation. You’re not the only one who wants to see

your child grow up healthy! Kids do care

about how they look and feel, so it’s im-

portant to explain that certain food choic-

es will help them have more energy and

grow up stronger.

Instead of turning mealtime into you vs.

them, reframe the conversation so it’s

about making the best choices they can. It

doesn’t matter what their age, everyone is

more likely to get on board with a decision

when they have ownership and respect.

IT’S WORTH IT!It takes a little extra time and creativity, but suggesting

alternatives instead of saying no can pay off in big ways, as your family develops healthy attitudes about food and eating!

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BERRY CHIA SEED PUDDING

Combine the ingredients in a glass bowl and stir well to combine. Refrigerate overnight or up to 6 hours and enjoy!

MAKES 2 SERVINGS

• 1 cup fresh blueberies or raspberries

• 1-1/2 cups organic unsweetened full-fat coconut milk

• 1/3 cup chia seeds

• 1 tsp vanilla extract

• scant pinch sea salt

VERY VANILLA STRAWBERRY SMOOTHIE

Blend the ingredients together until smooth. (If you’re using Paleo shake mix, ramp up the blender speed slowly to keep it creamy.) Your shake can be thickened by adding ice cubes or thinned by adding cold water. Yummy!

MAKES 1 SERVING

• 2 scoops JJ Virgin Vanilla Plant-Based All-In-One Protein Shake powder

• 1 cup frozen strawberries

• 1/2 cup fresh baby spinach leaves

• 1 tsp vanilla extract

• 10 oz. unsweetened almond milk

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BAKED PUMPKIN SPICE OATMEAL

Preheat oven to 350F, and grease an 8-ounce ramekin or glass dish with coconut oil. Stir together all the in-gredients in a small mixing bowl until well-combined. Pour into greased ramekin.

Bake for 20-30 minutes, or until lightly browned and firm. Let cool and then place in refrigerator for sever-al hours or overnight to set.

MAKES 1 SERVING

• 1 scoop JJ Virgin Vanilla All-In-One Protein Shake powder (your choice of protein type)

• 1/2 cup gluten-free quick cooking oats

• 1/4 cup canned packed pumpkin (not pumpkin pie filling)

• 1/4 cup plus 1 Tbsp unsweetened coconut milk

• 1/2 tsp vanilla extract

• 1/2 tsp cinnamon

• 1/8 tsp ground clove

• 1/8 tsp ground ginger

• 1/4 tsp JJ Virgin Sprinkles (to taste)

• dash sea salt

• coconut oil to grease baking dish

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Heat oil in a large nonstick skillet over medium-high heat until very hot.

Add the chicken, ginger, garlic, and green onions and cook, breaking the chicken into smaller pieces with a wooden spoon, until it is starting to brown and cooked through, 7-8 minutes.

Transfer to a bowl and stir in the remaining ingredi-ents except lettuce. Divide filling between lettuce leaves and serve.

*To Slow-Roast Cashews: Place 1 cup cashews and 1/2 tsp sea salt in a medium bowl, and add enough water to cover by 3 inches. Soak overnight at room tempera-ture, then drain the nuts. Spread them on a rimmed baking sheet and bake at 140F for 8 hours. Let cool completely before making lettuce cups.

MAKES 4 SERVINGS

• 1 Tbsp red palm fruit oil

• 1 lb organic free-range ground chicken

• 1-1/2 Tbsp fresh grated ginger

• 4 cloves garlic, minced

• 3 green onions, thinly sliced

• 1/2 medium red bell pepper, cut into 1/4” dice

• 2 celery stalks, finely chopped

• 1 carrot, finely chopped

• 1/4 cup chopped fresh cilantro

• 1/4 cup slow-roasted cashews,* coarsely chopped

• 2 Tbsp lime juice

• 8 Boston lettuce leaves

ASIAN CHICKEN IN LETTUCE CUPSFrom The Virgin Diet Cookbook, Grand Central Life & Style, 2014

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Copyright © 2017 JJ Virgin & Associates, Inc. All rights reserved.

The contents of the Breakthrough Family Guide are for your personal use only and are sub-ject to the Terms And Conditions at www.jjvirgin.com. The recipes have not been reviewed or approved by any government, health care organizations, or physician. Recipes must be prepared according to provided instructions. Consult your primary health care provider with any related questions concerning your personal nutrition and fitness needs and the suitability of any recipes in light of your personal physical condition and circumstances.

JJ Virgin and JJVA assume no responsibility for errors or omissions that may appear in this publication. While all attempts have been made to verify information provided in this publica-tion, neither the Authors nor the Publisher assume any responsibility for errors, inaccuracies, or omissions.

Neither JJ Virgin nor JJVA render medical advice. This ebook offers health, fitness, and nutri-tional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always con-sult with a physician or other health care professional. Do not disregard, avoid, or delay ob-taining medical or health-related advice from your health care professional because of some-thing you may have read in this book. The use of any information is solely at your own risk.

This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure, or prevent any disease. This information is not intended as a substitute for the advice or medical care of a qualified health care professional, and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes.