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FOOD IS FUEL

FOOD IS FUEL. Mrs. Moelbert June 2014 AP Bio Class. Food is fuel. Quote by Ann Wigmore. Disclaimers. I am NOT an expert! Food + fitness = my passion. A little history…. Before . Goals were (are) necessary!. Lose weight Get healthy Avoid sickness Prevent disease Feel great!.

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FOOD IS FUEL

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  1. FOOD IS FUEL Mrs. Moelbert June 2014 AP Bio Class

  2. Food is fuel • Quote by Ann Wigmore

  3. Disclaimers • I am NOT an expert! • Food + fitness = my passion

  4. A little history… • Before

  5. Goals were (are) necessary! • Lose weight • Get healthy • Avoid sickness • Prevent disease • Feel great!

  6. Changes & challenges • Fitness was first…

  7. Changes & challenges

  8. Changes and challenges • Food was next…

  9. What is clean eating?

  10. Clean eating principles • Eat 5 or 6 small meals every day. • Eat every 2 to 3 hours. • Combine lean protein and complex carbs at every meal. • Drink at least 2 liters of water each day. • Never miss a meal, especially breakfast. • Carry a cooler loaded with Eat-Clean foods to get through the day. • Avoid all over-processed, refined foods, especially white flour and sugar.

  11. Clean eating principles • Avoid saturated & trans fats. • Avoid sugar-loaded colas and juices, diet drinks too. • Consume adequate healthy fats each day.   • Avoid all calorie-dense foods that contain little or no nutritional value. • Depend on fresh fruits and vegetables for fiber, vitamins and enzymes. • Stick to proper portion sizes – give up the super-sizing!

  12. “Diet” vs. “lifestyle” • South Beach • The Zone • Atkins • Nutrisystem • Jennie Craig • Weight Watchers • Clean Eating • Paleo • Alkaline • Food combining • Raw • Mediterranean

  13. “Diet” vs. “lifestyle” • Before… • and now

  14. Eat your colors! • I don’t mean these colors! • I mean these!

  15. Eat this… • Quinoa • Kale • Salmon • Blueberries • Kefir • Oats • Eggs • Nuts • Avocado • Sweet potatoes • Pumpkin • Black beans • Broccoli • Flaxseed

  16. Not that!

  17. Definitely not this! “Sugar is the legal cocaine” ~ Tosca Reno

  18. What’s the difference… …between natural sugar vs. added sugar?

  19. Read food labels! • Food label recommendations: • Watch for hidden sugars Source: "Sugar? What Sugar?." Sugar? What Sugar?. Medicinal Food News, n.d. Web. 6 June 2014. <http://www.medicinalfoodnews.com/articles/sugar>.

  20. Read food labels! • Food label recommendations: • 5 ingredients or less

  21. Read food labels! • Food label recommendations: • Be able to pronounce every ingredient What popular “anti-food” am I? Anti-food = calorie dense foodswith no nutritional value

  22. Read food labels!

  23. Read food labels! • Food label recommendations: • Understand the marketing tricks • partially hydrogenated oils = trans fats

  24. Eat organic (& avoid GMOs) Source: http://montereybayholistic.wordpress.com/2013/09/20/organic-vs-natural/

  25. What are GMOs? • “GMO foods are plants and animals that have had their genetic makeup artificially altered by scientist to make the row faster, taste better provide more nutrients, or last longer.” • Source: Hillstrom, Kevin. Genetically modified foods. Detroit: Lucent Books, Gale Cengage Learning, 2012. Print. • Legislature • Europe • U.S.

  26. What are GMOs?

  27. “Portion distortion” Source: http://foxnutritionanddiabetesservices.com/blog/wp-content/uploads/2013/11/truth-about-portion-distortion.png

  28. How could you modify these unhealthy ingredients? Crazy Chocolate Cake2 ½ cups white flour2 cups sugar2 tsp baking soda1/3 cup dark cocoa1 tsp salt2 tsp pure vanilla extract2 Tbls vinegar2/3 cup vegetable oil2 cups cold water

  29. Eat food Mostly plants Not too much Pollan, Michael. Food rules: an eater's manual. New York: Penguin Books, 2009. Print.

  30. A day in the life… • 6am – protein smoothie • 9am – eggs/veggies/quinoa • Noon – hummus and veggies • 3pm – protein pancake (great for pre-workout meal!) • 6pm- spinach salad and salmon

  31. Favorite recipes • Egg white/veggie/quinoa quiche • Almond butter cookies • Protein pancakes • Quinoa Salad • Peanut butter/oat/flaxseed smoothie • Berry Spinach smoothie • Chocolate banana tofu pudding pops • Lentil chili • Bison quinoa meatloaf

  32. It’s all about CHOICES • Habits • Willpower • Environment • Family • Goals

  33. Read/Watch/Learn • Educate yourself • Magazines • Books • Film

  34. Enjoy

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