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