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FOOD IS FUELMrs. MoelbertMay 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 Fitness was first…
Changes & challenges
Changes and challenges Food was next…
What is clean eating?
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.
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!
“Diet” vs. “lifestyle” Before… and now
Eat your colors! I don’t mean
these colors! I mean
these!
Eat this… Quinoa Kale Salmon Blueberries Sweet potatoes Oats Eggs
Nuts Avocado Pumpkin Black beans Broccoli Flaxseed Green tea
Not that!
Definitely not this!
“Sugar is the legal cocaine” ~ Tosca Reno
Read food labels!
Eat organic (& avoid GMOs)
“Portion distortion”
Source: http://www.modernmedicaldictionary.com/2012-2/2012-3/july-2012/1-01-05-july-2012/
How could you modify these unhealthy ingredients?
Crazy Chocolate Cake
2 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
Eat foodMostly plantsNot too much
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
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
It’s all about CHOICES Habits Willpower Environment Family Goals
Read/Watch/Learn Educate yourself Magazines Books Film
Enjoy