Breakfast: 1/2 Cup Bakery on Main (or other low sugar) granola with 1 cup almond milk or 1 Protein bar with less than 10 grams of sugar
Lunch 1/2 can of tuna (Albacore if possible)/chicken/salmon on two slices Ezekiel bread with lettuce/tomatoes and 1 tbs. olive oil or avocado or 2 Tbs. almond or nut butter with apple slices sandwich on Ezekiel bread. Piece of fresh fruit on side.
Dinner 1/2 Cup quinoa or brown rice (make in advance) mixed with 1/2 cup organic canned beans, any variety, rinse first, with grilled vegetables such as eggplant, zucchini, onions with olive oil, sea salt, and herbs.
Other Snacks: 1/4 Cup unsalted mixed nuts, low sodium canned goods, plenty of water (one gallon water per person/day), Lara or Kind bars
Shopping List (Quantity may vary depending on size of family/member of household; list is by department)
Dried Goods: • 1 bag Bakery on Main granola (any flavor) • 1 container almond milk (unsweetened, any brand) • 1 can tuna/chicken/salmon (albacore, wild caught tuna if possible) • 1 loaf Ezekiel bread (in frozen section) • 1 sleeve brown rice cakes and/or brown rice crackers as a healthy snack • 1 container natural almond butter • 1 can organic beans (any variety, mixed or kidney are fine) • 1 can Amy's organic soup (any kind, like a chili or something, low sodium if possible) • 1 bag/box quinoa (any variety, red or brown) and/or bag of brown rice • Bag of unsalted mixed nuts • Lara or Kind bars
Condiments: • 1 small container olive oil, sea salt and pepper, small container mayo made with olive oil
Other: • Fridge thermometer • 1 gallon water to show • "Emergence" vitamin packets to boost immunity • Hand sanitizer
Food Safety 101: • Perishable food in fridge (meat, poultry, deli meat, dairy, eggs, leftovers) are safe for 4 hours at 40* F or below for 4 hours or less • Frozen food safe for 24 hrs (1/2 full freezer) and 48 hrs (full freezer) if freezer is not opened (freezer should be at 0* before power is out) • To determine if a food is safe to refreeze, frozen food must be 40* or below, or contain ice crystals • Don't taste food to determine safety. • When in doubt, throw it out. • Keep dishes, pots, pans, and cutting boards sanitary by using boiling water on surfaces or submerging in a solution of 1 tsp. bleach/1 gallon of water
For more information on emergency food safety ideas, click the following link.
Copyright 2012 WFSB (Meredith Corporation). All rights reserved.
Monday, September 1 2014 8:39 PM EDT2014-09-02 00:39:57 GMT
Search for missing boater underway at Lake Pleasant
A massive search involving divers, underwater robots and cadaver dogs ended Monday afternoon after the presumed drowning victim they were looking for was found alive near a marina at Lake Pleasant.More >
The boater, Bradley Johnson, 31, told Maricopa County sheriff's deputies that he was drunk and disoriented when he swam to shore on Sunday night following some sort of fight aboard the vessel.More >
Monday, September 1 2014 9:10 PM EDT2014-09-02 01:10:09 GMT
Scottsdale firefighters rescue dog from irrigation ditch
Labor Day proved to be unique opportunity for firefighters from Scottsdale Engine 601. The crew was driving south on Pima Road approaching McDowell Road when they noticed a dog in an irrigation ditch.More >
Labor Day proved to be a unique opportunity for firefighters from Scottsdale Engine 601. More >
While you were sleeping, the Internet never stopped… Here's what's trending today. ‘Exasperated' boy reacts to mom's pregnancy "What were you thinking? This makes no sense… This is exasperating!" AMore >
While you were sleeping, the Internet never stopped… Here's what's trending today.More >
Friday, August 29 2014 2:48 AM EDT2014-08-29 06:48:23 GMT
The cheerleaders' uniforms at Northwest Rankin High School do not fit with the school's dress code. Administrators say they are too short. The Rankin County School District says Northwest Rankin'sMore >
The cheerleaders' uniforms at Northwest Rankin High School do not fit with the school's dress code. Administrators say they are too short.More >
For some, it may be hard to believe that nine years have passed since Hurricane Katrina made landfall and left major devastation in Louisiana and Mississippi. Most people will never forget where theyMore >
Friday marks nine years since Hurricane Katrina made landfall, causing major devastation in Louisiana and Mississippi.More >