10 Easy Steps

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" colspan=2 height=82 BGCOLOR="#009900" TEXT="#F7F7FF"> <div> <FONT SIZE="5" COLOR="#FFFFFF" FACE="Arial" ><B>Rosas Farms </B></FONT><B>     |   </B><B>  </B><A HREF="index.htm" TARGET="_top" TITLE="Rosas Farms "><U><B>home</B></U></A></div> <div> <A HREF="id40.htm" TARGET="_top" TITLE="WHOLESALE ORGANICS"><U>WHOLESALE ORGANICS</U></A>   |   <A HREF="id20.htm" TARGET="_top" TITLE=" HAY AND FEED DIVISION"><U> HAY AND FEED DIVISION</U></A>   |   <A HREF="id26.htm" TARGET="_top" TITLE="MEET THE ROSAS FAMILY"><U>MEET THE ROSAS FAMILY</U></A>   |   <A HREF="id18.htm" TARGET="_top" TITLE="LOCATION"><U>LOCATION</U></A>   |   <A HREF="id27.htm" TARGET="_top" TITLE="To Our Customers"><U>To Our Customers</U></A>   |   <B>10 Easy Steps</B>   |   <A HREF="id42.htm" TARGET="_top" TITLE="Corporate Retreat Packages"><U>Corporate Retreat Packages</U></A>   |   <A HREF="id43.htm" TARGET="_top" TITLE="Press Releases"><U>Press Releases</U></A>   |   <A HREF="id44.htm" TARGET="_top" TITLE="How To Order"><U>How To Order</U></A>   |   <A HREF="id30.htm" TARGET="_top" TITLE="Pragmatic Organics SM "><U>Pragmatic Organics SM </U></A>   |   <A HREF="id31.htm" TARGET="_top" TITLE="Whos Cooking With The Organic Chef Al Ro"><U>Who's Cooking With The Organic Chef Al Rosas</U></A>   |   <A HREF="id34.htm" TARGET="_top" TITLE="OCALA ORGANICS"><U>OCALA ORGANICS</U></A>   |   <A HREF="id36.htm" TARGET="_top" TITLE="Recipe of the Month"><U>Recipe of the Month</U></A>   |   <A HREF="id37.htm" TARGET="_top" TITLE="Organic Consulting Services"><U>Organic Consulting Services</U></A></div> <bR> <div> </div> </td> </tr><tr> <td valign="top" width=210 BGCOLOR="#111111" TEXT="#F7F7FF"> <div> <A HREF="id30.htm" TARGET="_top" TITLE="Pragmatic Organics SM "><U><B>Learn About </B></U></A><FONT SIZE="3" COLOR="#FFFFFF" FACE="Tahoma" ><A HREF="id30.htm" TARGET="_top" TITLE="Pragmatic Organics SM "><U><B>Pragmatic Organics </B></U></A></FONT><FONT SIZE="1" COLOR="#FFFFFF" FACE="Tahoma" ><B>SM</B></FONT></div> <div> <A HREF="id26.htm" TARGET="_top" TITLE="MEET THE ROSAS FAMILY"><U><B> Meet The Rosas Family</B></U></A></div> <div> <A HREF="id42.htm" TARGET="_top" TITLE="Corporate Retreat Packages"><U><B>Corporate Retreat Packages</B></U></A></div> <div> <A HREF="id29.htm" TARGET="_top" TITLE="Testimonials"><U><B>Testimonials</B></U></A></div> <div> <B>   </B><A HREF="id34.htm" TARGET="_top" TITLE="OCALA ORGANICS"><U><B>Products And Prices</B></U></A><B>                            </B></div> <div> <A HREF="id31.htm" TARGET="_top" TITLE="Whos Cooking With The Organic Chef Al Ro"><U><B>Who's Cooking With Chef Al?</B></U></A></div> <div> <A HREF="id37.htm" TARGET="_top" TITLE="Organic Consulting Services"><U><B>Organic Consulting Services</B></U></A></div> <div> <A HREF="id19.htm" TARGET="_top" TITLE="CUSTOMER SERVICE"><U><B> Customer Service</B></U></A></div> <div> <A HREF="id18.htm" TARGET="_top" TITLE="LOCATION"><U><B>Location</B></U></A></div> <div> <A HREF="id28.htm" TARGET="_top" TITLE="WHY EAT GRASS FED BEEF?"><U><B> Why Eat Grass-Fed Beef?</B></U></A></div> <div> <A HREF="http://www.organicfoodlocater.com" TARGET="_top" TITLE="http://www.organicfoodlocater.com"><U><B>WHOLESALE ORGANIC SALES</B></U></A></div> <div> <A HREF="http://www.organicchefmonthly.com/id20.htm" TARGET="_top" TITLE="http://www.organicchefmonthly.com/id20.h"><U><B>Press Releas</B></U></A><B>es</B></div> <div> <A HREF="id27.htm" TARGET="_top" TITLE="To Our Customers"><U><B>Ordering Information</B></U></A></div> <div> <A HREF="id32.htm" TARGET="_top" TITLE="10 Easy Steps"><U><B>10 Easy Steps</B></U></A></div> <div> <A HREF="id36.htm" TARGET="_top" TITLE="Recipe of the Month"><U><B>Recipe Of The Month</B></U></A></div> <div> 2007</div> <div> <B><IMG SRC="70deea50.jpg" border=0 width="238" height="165" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <div> <B><IMG SRC="6bedce50.jpg" border=0 width="220" height="229" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B><FONT SIZE="5" COLOR="#009933" FACE="Arial" ><B><IMG SRC="5e1dac40.jpg" border=0 width="218" height="196" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></FONT></div> <div> <IMG SRC="3c30a620.jpg" border=0 width="266" height="354" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></div> <bR> <div>     </div> </td> <td valign="top" height=398 BGCOLOR="#FFFFFF" TEXT="#080000"> <div> <I>10 Easy Steps</I></div> <bR> <DIV ALIGN="LEFT"></DIV> <div> 10 Easy Steps </div> <div> Pragmatic Organic <FONT SIZE="1" COLOR="#111111" FACE="Tahoma" >SM</FONT></div> <bR> <div> ---more than a health kick- a way of life!</div> <bR> <bR> <div> <IMG SRC="4bada310.jpg" border=0 width="218" height="305" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"><IMG SRC="4b983310.jpg" border=0 width="387" height="305" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></div> <bR> <div> <B>1. Set An Example</B></div> <div>   Don't be a hypocrite.  If you want your child to eat organic vegetables instead of ice cream, show them that you're willing to live healthy 80% of the time for the sake of your well being and longevity.  Teach them by example that food is life.  Stop living to eat and start eating to live, your entire family will benefit.  If you retrain the food brain to think about food as a vehicle for health and safety, it is much easier to learn to like the foods you once thought were health foods.  You will be amazed at how horrible a fast food burger tastes when you haven't had one in six months.  If you give your bodies a chance they will tell you what they like and reward you for making good choices.  Teach your children about risks and benefits and why the food you're offering is a better choice than what might taste good right now.   Remember you don't have to eat the elephant in one bite.  Long lasting changes are the small ones we make, little by little.  We're not suggesting you become purists.  It's OK to have your 20% of food that isn't so hot.  Just make sure it really is 20%.  You'll find you want that 20% less and less as time goes on.</div> <div> <B>2. Stock your Fridge </B></div> <div>   One of the main reasons families fail at healthy eating is convenience.  My husband and I spend two hours every other week preparing large amounts of a few recipes.  We freeze them in sizes that work for our family and then they are handy and ready to heat up when someone is hungry or it's dinner time.  If you know you've got something healthy and quick already in the fridge, it's much easier to bypass the fast food restaurant and head home to eat together.  Families complain about the cost of organic ingredients and better food but many find that with a small amount of time management and smart shopping, they not only feel better, they will also start saving money and time in the long run.  A few hours spent wisely each week will give you the freedom from waiting in line at fast food restaurants, picking up trash out of the minivan and vacuuming up french fries from the back seat.  The fact that a glass of organic milk and a home made meal with organic or pragmatic foods is a bonus.    Snacking is inevitable.  Stock foods that your family can eat.  Organic blue chips, organic apple sauce in single serve containers, cottage cheese, yogurt, apple slices, oranges, bananas, an occasional organic frozen pizza, organic microwave popcorn.  We even have organic spaghettios and Mac and Cheese. Just remember that organic doesn't mean low calorie.  Read your labels.  The calories count!  </div> <div> <B>3. Read labels to avoid the Big Three.</B></div> <div> Avoiding the “Big Three” is key for our Pragmatic Organic <FONT SIZE="1" COLOR="#000000" FACE="Tahoma" >SM</FONT>.  High Fructose corn syrup is in many foods.  There is only one rule here- JUST DON'T BUY IT!  No negotiating here.  The devastating effects of this evil sugar include obesity, premature maturation and diabetes.  You wouldn't inject your child with the plague, don't give them this garbage either.</div> <div>   Hormones and Antibiotics. The majority of these horrible additives are found in meat, proteins and dairy.  WHENEVER it's possible, you must buy organic or hormone and antibiotic free milk, meat, eggs and fish.  Avoid farm raised fish and go for the wild caught.  Most farm raised fish is unhealthy. </div> <div>  Trans Fat or Partially or Wholly Hydrogenated Oils.  Keep them out of your house and out of your body.  The love to hide in cookies, crackers and ANYTHING creamy.</div> <div> <B>4. Don't Label Foods- Just " Retrain The Food Brain"</B></div> <div>   When your family eats Pragmatic Organic <FONT SIZE="1" COLOR="#000000" FACE="Tahoma" >SM</FONT>, you don't have to label foods good or bad.  Children will understand that there are foods that are OK all the time and foods that have to be part of their 20% time.  They are not off limits, just limited.</div> <div> <B>5. Eat Together.</B><B> </B></div> <div>    The sad truth in this country is that far too many young children eat most of their meals in a car seat staring at the back of their mother's head.  The psychosocial impact of not having this family interaction is devastating.  Children learn from reading their parent's faces, from speaking to them directly and from watching how and what their parents eat.  Do you really want your child to remember that you ate with one hand on the wheel, one hand on the phone and reached into a paper bag for your family meal at night?  PLEASE don't tell me you don't have time.  If my family can do it, your family can too.  If you make the time, you will have the time.  We invest in savings, we buy insurance, we take our children to the dentist and the doctor because it is the right thing to do.  Eating together is the <B>right thing to do- just do it.</B></div> <div> <B>6. Shop Together.</B><B> </B></div> <div>    We give our children allowances to encourage self discipline. We let them make good and bad choices when it comes to money, school and life.  Eating is life and is no different.  Shop together. Discuss why an item is put in the cart or why it is vetoed.  Allow the children their 20%. That means one cookie- not a bag.   Allow them to make choices and listen to them when they are telling you what they want.  Then find a healthier solution.  Don't say NO and leave it there.  Tell them no- but offer an alternative product.  For example.  No pizza rolls, but you can have organic pizza once in a while.  No sports drinks but you can have some orange juice and club soda.  No candy, but we can make an exception and have a scoop of good ice cream once in a while.</div> <div> <B>7. Don't reward with food.</B></div> <div> Use love, not food or money.  It goes a long way.  Your kids want you- not a candy bar.  Don't over feed children junk out of guilt for not being there.  Be there instead.  It's a life choice.  Watch a movie with them instead of taking them for pizza.  Yes, it takes longer. They are your kids, aren't they?</div> <div> 8. Cook with your Kids.</div> <div> When you plan your meals that you will cook and freeze for the next couple of weeks, get the entire family involved.  Take favorite recipes and update them with ingredients that don't contain the big three.  Most recipes can easily be adapted to the Pragmatic Organics System.  Let everyone pick a dish they want and let them help you make it and portion it out to freeze.  Everyone can have samples, you don't have to cook on “cook day”.  Two hours is not too much to ask from anyone in the family.  Cooking skills, measuring, chopping and estimating are great life skills for everyone.  Too many of our kids have no idea at all what is in food or how to make it.</div> <div> <B>9. Watch what you DRINK!</B></div> <div>  Most JUICE IS JUNK FOOD, and it's loaded with calories.  Eat the whole fruit, organic whenever possible and if you must drink juice, keep the portions small. 4-6 ounces of organic orange or apple juice is enough.  Soda has to be limited to extremely small amounts if you allow any at all. Sports drinks are off limits except in rare circumstances. Water is inexpensive, good for you and easily available.  Unsweetened ice tea is also fine.  The amount of calories most kids drink is staggering.  </div> <div> <B>10. Control Portions.</B></div> <div>   Enough is Enough.  Get a grip on portion sizes. Meat should be no bigger than the size of a deck of cards.  For pasta and rice ½ cup is a serving.  Load up on the veggies; make them organic if at all possible to avoid cancer causing pesticides.</div> <bR> <bR> <div> <A HREF="id34.htm" TARGET="_top" TITLE="OCALA ORGANICS"><U>For Products and Prices</U></A></div> <bR> <DIV ALIGN="LEFT"></DIV> <div> Copyright © 2003 - 2007 All rights reserved.  </div> <bR> <bR> <bR> </td> </tr></table></body>