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.
Thursday, March 6 2014 6:31 PM EST2014-03-06 23:31:07 GMT
Ocelot pelt seized at AZ border
Federal agriculture specialists at Arizona's Mariposa Port recently discovered the pelt of a endangered wild cat. Officials referred a motor home for further agricultural inspection after questioningMore >
The cats have been listed as endangered since 1982 under the Federal Endangered Species Act.More >
Friday, March 7 2014 5:04 PM EST2014-03-07 22:04:36 GMT
Alvin McClellan (Source: Facebook)
A Scottsdale middle school teacher's aide was arrested Wednesday after a search warrant turned up photos and videos of child pornography at his apartment, police said. More >
A court document stated investigators found hundreds of still images and videos on Alvin McClellan's computer hard drive depicting the sexual exploitation of children between the ages of 1 to 12.More >
Friday, February 28 2014 3:27 AM EST2014-02-28 08:27:54 GMT
On a rainy Monday afternoon, the buzz of air-powered tools rattled through the garage at CSC Lifts, Liners, and Accessories. The experienced hands of Darrell Carmena applied just the right pressure toMore >
A truck, the man of men, holds so many memories for a family. This fitting tribute is a chance to live on through the work, the sweat and the mud.More >
Thursday, March 6 2014 8:38 PM EST2014-03-07 01:38:09 GMT
A former Maricopa County sheriff's posse member was arrested Thursday after a computer repair company said they found hundreds of child porn images on his computer. Roger Byg, of Sun City, was bookedMore >
Roger Byg, of Sun City, was booked into the Fourth Avenue Jail on ten counts of sexual exploitation of a minor after a computer repair technician alerted authorities.More >
Friday, March 7 2014 6:57 AM EST2014-03-07 11:57:47 GMT
Benefit BBQ for officers involved in shootout
Police officers, politicians and perfect strangers gathered in downtown Phoenix Thursday. It was an effort to show the family of late Det. John Hobbs and wounded Det. A.J. Casados that Arizona standsMore >
As donations flooded in so did the food to feed the hundreds of people who stopped by the Phoenix Law Enforcement Association's garage.More >
Friday, March 7 2014 11:36 AM EST2014-03-07 16:36:43 GMT
Painted and unpainted plaques at the National. Memorial Cemetery of AZ.
A valley veteran believes other veterans, service members and their families deserve more than what they're getting at the National Memorial Cemetery of Arizona in Phoenix. Above-ground tombs at the cemeteryMore >
In 2009, the Veterans Affairs Under Secretary for Memorial Affairs started using deep-cut engraving on the niche covers (where ashes are held) instead of painted inscriptions – in order to prevent paint erosion. The result: names and information on these plaques are very hard to read.More >
Wednesday, March 5 2014 7:04 PM EST2014-03-06 00:04:55 GMT
A woman traveling across the country to carry out her husband's last wishes, loses her cell phone here in Arizona. You might have seen her driving around town in a pink SUV, with a pink tear-drop trailer. FiveMore >
A woman traveling across the country to carry out her husband's last wishes, lost her cell phone here in Arizona and is on a mission to get it back.More >