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FOOD IS FUEL

FOOD IS FUEL. Mrs. Moelbert May 2014. 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!. Changes & challenges.

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FOOD IS FUEL

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  1. FOOD IS FUEL Mrs. Moelbert May 2014

  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” • Before… • and now

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

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

  15. Not that!

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

  17. Read food labels!

  18. Eat organic (& avoid GMOs)

  19. “Portion distortion” Source: http://www.modernmedicaldictionary.com/2012-2/2012-3/july-2012/1-01-05-july-2012/

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

  21. Eat food Mostly plants Not too much

  22. 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

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

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

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

  26. Enjoy

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