Nutrition for Health and Performance

1. Nutrition for Health and Performance by Olga Arnold Nutritional Therapy Student

2. The objective of today’s presentation is to bring your awareness to the quality of the foods and food products on the market and how it impacts your health and performance. I want you to leave this seminar feeling more educated on how to fuel your body & improve your overall health!

3. Simple Food Rules by Michael Pollan Learn which foods give you health and energy and which foods to avoid and why Take home an easy to use road map for planning meals that nourish your body and satisfy your appetite. Lose weight without dieting while improving your total well being What does it mean when you are craving unhealthy foods?

4. Food Rules by Michael Pollan • Don’t eat anything your Great Grandmother wouldn’t recognize as foods • Avoid food products that contain High Fructose Corn Syrup • Avoid food products that contain more than five ingredients • Avoid food products containing ingredients that a third-grader cannot pronounce • Avoid foods that have some form of sugar listed among the top three ingredients

5. Food Rules by Michael Pollan cont. • Avoid food products that make health claims • Avoid food products with the word “Lite” or terms “Low-Fat” or “Nonfat” in their names • Avoid foods you see advertised on television • Shop the peripheries of the supermarket and stay out of the middle • Eat only foods that will eventually rot • Best foods are the ones without labels!

6. If it came from a plant, eat it; If it was made in a plant, don’t • It’s not food if it arrive through the window of your car • It’s not food if it’s called by the same name in every language (ie. Big Mac, Cheetos, or Pringles) • Eat your colors • Eat sweet foods as you find them in nature • Don’t eat breakfast cereal that change the color of your milk

7. Real Food Processed Food – Fake Food • First people on this earth ate Real Food (meat, poultry, nuts, seeds, vegetables & fruits) & were healthy • Body knows how to respond, digest & absorb “real food” • Less stress on body when we eat un-processed foods • Metabolism works more efficiently • All systems of the body benefit eating real food • Contains harmful chemicals made in a lab • Our body slows down over time trying to digest these foods • Metabolism also slows down • “Diet Foods”, “Low Sugar”, “Low Carb”, “Low Fat” are examples of processed or FAKE FOOD! • If you cannot read the ingredients you should NOT be eating the food!

8. Kellogg’s keeps getting slammed with lawsuits related to misleading consumers. This time the product line in question is Nutri-Grain breakfast bars. According to Food Navigator: The company is being sued in the US District Court of Southern California for violations of the Lanham Act, Unfair Competition Law, Common law of Unfair Competition, False Advertising Law, and the Consumer Legal Remedies Act. In their adverts, the company suggests that Nutri-Grain bars allow you to ‘Eat Better All Day’ because they contain calcium and whole-grains, but the plaintiffs insist that those claims are invalidated by the presence of trans-fats, which contribute to diabetes and heart disease. Read more… A quick reminder, in November Kellogg’s settled with the state of Oregon, after misleading “immunity claims” on it’s Cocoa Krispies breakfast cereal. Let’s take a look at Kellogg’s Nutri-Grain Yogurt Bars Strawberry Yogurt to see what all the fuss is about. • What you need to know: • Here is the ingredient list. Take a deep breath: • CRUST: WHOLE GRAIN ROLLED OATS, ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), WHOLE WHEAT FLOUR, SUNFLOWER AND/OR SOYBEAN OIL WITH TBHQ FOR FRESHNESS, HIGH FRUCTOSE CORN SYRUP, SUGAR, HONEY, DEXTROSE, CALCIUM CARBONATE, SOLUBLE CORN FIBER, NONFAT DRY MILK, WHEAT BRAN, SALT, CELLULOSE, POTASSIUM BICARBONATE (LEAVENING), NATURAL AND ARTIFICIAL FLAVOR, MONO AND DIGLYCERIDES, PROPYLENE GLYCOL ESTERS OF FATTY ACIDS, SOY LECITHIN, WHEAT GLUTEN, NIACINAMIDE, SODIUM STEAROYL LACTYLATE, VITAMIN A PALMITATE, CARRAGEENAN, ZINC OXIDE, REDUCED IRON, GUAR GUM, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), THIAMIN HYDROCHLORIDE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID. • FILLING: HIGH FRUCTOSE CORN SYRUP, GLYCERIN, WATER, FRUCTOSE, MODIFIED CORN STARCH, PARTIALLY HYDROGENATED SOYBEAN AND COTTONSEED OIL†, NONFAT YOGURT POWDER [CULTURED NONFAT MILK; HEAT-TREATED AFTER CULTURING], STRAWBERRY PUREE CONCENTRATE, MODIFIED TAPIOCA STARCH, SUGAR, CORNSTARCH, MALIC ACID, NATURAL AND ARTIFICIAL FLAVOR, CELLULOSE GEL, SALT, COLOR ADDED, CELLULOSE GUM, DATEM, MONO- AND DIGLYCERIDES, MALTODEXTRIN, SOY LECITHIN, CARAMEL COLOR, RED #40.†LESS THAN 0.5g TRANS FAT PER SERVING

9. The Center for Science in the Public Interest is suing Coca-Cola, the makers of Vitaminwater, for misleading advertisement. Advertisements including Vitaminwater being a healthy line of drinks with flavor names like “energy” and “essential.” According to the class action suit, “Vitaminwater is not a healthy beverage. Rather it is sugar water — just like soft drinks — with a few added vitamins.”

11. Healthy Fats • Seeds • Avocados • Nut & Seed Butter • Meat, Fish & Poultry • Quality Mayonnaise • Nuts • Butter • Olive Oil • Coconut Oil • Flaxseed Oil • Sesame Seed Oil • Cheese

12. Fats AVOID • Refined • Hydrogenated • Partially Hydrogenated • Cold-PROCESSED • Fried fats • INSTEAD • Organic • First –cold pressed • Cold Pressed • Expeller -Pressed • Unrefined • Extra Virgin

13. Fats FACT: NO AMOUNT of trans fatty acids is safe to consume! In the exact words of the National Academy of Science, “Trans fatty acids are not essential and provide no known benefit to human health!” We must avoid these unhealthy fatty acids at all costs if we wish to be truly healthy.

14. Fats GOOD FATS –vs.- BAD FATS The difference between a Good fat and a Bad fat is in the way they are processed, not in the inherent nature of their source.

15. Healthy Carbs • Fruit • Raw honey • Maple syrup • Freshly squeezed juices • Vegetables • Oatmeal • Whole grain • Beans • Brown rice • Potatoes • Legumes • Quinoa

16. Non-Starchy Vegetables • Green beans • Asparagus • Celery • Kale • Onions • Broccoli • Peppers • Zucchini • Cauliflower • Lettuce • Spinach

17. Carbs to Avoid • White Sugar • Fruit juice • Corn syrup • White Rice • Pasta • Chips Avoid all refined / processed carbohydrates and artificial sweeteners

18. Healthy Proteins • Beef • Chicken • Tempeh • Lamb • Eggs • Duck • Pork Loin & chops • Quail • Veal • Fish • Cottage cheese • Feta cheese • Goat cheese • Provolone cheese • Ricotta cheese • Wild game • Turkey • Whey Protein (without preservatives or added sugar

19. Proteins to Avoid • Soy (see handout on Soy) • Farmed seafood

20. Each Meal Should Contain: 30% Protein 30% Fats 40% Carbohydrates 10-20% starchy & 20-30% non-starchy

21. Each Meal Should Contain:

22. Healthy Breakfast • 2 Eggs w/ nitrate free bacon and ½ avocado • Organic oatmeal, not instant • Leftovers from dinner • Plain yogurt - add your own maple syrup, fresh/frozen fruit or berries • Omelet with cheese and vegetables • Yogurt smoothie

23. Healthy Lunch • Salad with oil & vinegar + chicken or tuna • Turkey sandwich with lettuce and tomatoes • Leftovers from dinner • Tuna with mayo sandwich with cheese and lettuce

24. Healthy Dinner • Chili and salad • Roasted chicken with vegetables and brown rice • Meatloaf with salad and potatoes (not instant) • Sheppard's pie with lots of vegetables • Beef Stew in a crock pot with lots of vegetables • Homemade soup made from chicken and vegetables

25. Healthy Snack Ideas • ¼ cup of nuts + ½ cup of berries • ½ cup of cottage cheese + ½ cup of pineapple • 1/3 cup of hummus + raw veggies • 1 apple or banana+ 1 tbs of: all natural peanut butter, almond butter or sunflower seed butter • Bars????

26. Drinks • Water!!!! Everyone should drink at least 8 glasses or water per day • Water!!!! Ideally each person should drink 50% of their body weight in ounces • NO SODA!!! • Vitamin Water and Gatorade are NOT healthy beverages

27. Handouts Future Reading Great Resources • Soy Alert • Butter is Better • All About Trans Fats • Guidelines for Proper Nutrition • Food Cravings • Dirty Dozen • Website: Weston Price Foundation • Blog: The Healthy Home Economist • Book: Nourishing Traditions • Book: Put Your Heart in Your Mouth • Book: Food Rules