Eating For Energy

Presented by Kimberly Olson, CNC, CPT

Educator & Trainer

Genesis Today

To get the most out of what you eat, you need to know:

• If a calorie is just a calorie?• Which foods pollute, which are neutral and

which ones offer positive benefits?• What are the best carbs, proteins and fats

for your body?

Group Activity

Arrange the items in order of those that provide the most energy to those that provide the least:

Fruits

Raisins

Watermelon

Grape Juice

Bananas

Cantaloupe

Vegetables

Corn

Sweet Potatoes

Carrots

Mushrooms

Asparagus

Meats

Chicken

Lobster

Shrimp

Turkey

Salmon

Choose foods that have the highest nutritional value as possible. These are the foods that deliver fuel as well as vitamins and minerals.

1. Whole foods: easily absorbed by the body, contains fiber, vitamins, minerals, and are low in salt and additives.

2. Variety of foods: ensures your body

receives all nutrients it needs.

Incredible Carbs

High carbohydrate concentration helps prevent muscular fatigue and enhances weight loss. These carbs are pure energy with no excess calories. And they are loaded with fiber!

Not all carbs are created equal…

Some give you more energy than others!

The more vibrant and intense the color, the higher a fruit or vegetable’s content of vitamins, minerals, antioxidants, and

carotenoids.

Vibrant Vegetables☺Romaine and Kale

☺Red and Yellow Peppers

☺Spinach

☺Broccoli

☺Mushrooms

☼Baked Potatoes☼Sweet Potatoes☼Garbanzo Beans☼White or Yellow Corn☼Butternut Squash☼Green Peas

☼Raisins☼Bananas☼Pears☼Grapes☼Watermelon☼Blueberries

Savory Sources of Carbs

Grains, Pastas & Cereals

•Whole Wheat•Multi-grain•Oatmeal•Quinoa•Bulgur•Barley•Rye

The long-term benefits to eating fruits, vegetables and whole grains is a decrease in your risk of:

Cancer

Heart Disease

Diabetes

Stroke

Isn’t that reason enough?

Powerful Proteins

Protein provides the building blocks for tissues, enzymes, and hormones that control metabolism and movement. In addition, protein protects the body from infections (think Flu season!).

☼Beef☼Lamb☼Venison☼Buffalo☼Chicken☼Turkey

• Look for “loin” or “round”

• One portion is the size of your palm or a deck of cards

• Important to have a variety (ex: try

ground turkeyor sliced turkey breast)

Meats

Eggs: a complete protein source, choose free range or organic

Dairy Products: low-fat milk, yogurt and cheese

Fish: coldwater fish (salmon, albacore tuna, mackerel & sardines) are high in omega-3 and omega-6 fatty acids

Legumes: beans, peas, lentils, peanuts

Breads & Cereals: whole wheat, dark rye, made with seeds or nuts

Nuts & Seeds: raw almonds, cashews,

walnuts, pine nuts, sunflower seeds,

flaxseeds, sesame seeds

Fabulous Fats

Lipids (fats) are essential parts of cell membranes, are necessary for production of

sex hormones like testosterone and estrogen, and carry and store the fat-soluble

vitamins A, D, E, and K.

Meats: beef (round or loin), chicken or turkey; remove skin and bake, roast or grill for best results

Oils: olive, peanut, soybean, canola, corn, sunflower, flaxseed

Eggs: a complete protein source, choose free range or organic

Dairy Products: low-fat milk, yogurt and cheese

Fish: coldwater fish (salmon, albacore tuna, mackerel & sardines) are high in omega-3 and omega-6 fatty acids

Fruits: avacados

Nuts & Seeds: raw almonds, cashews, walnuts, pine nuts, sunflower seeds, flaxseeds, sesame seeds

Super Supplements

We need supplements to provide us with that extra boost in performing our daily tasks and in keeping our body functioning properly. It will keep us at the peak of our performance day in and day out.Supplements supply us with the essential nutrients that our body needs. It will compensate for what we don’t obtain from food.

4Energy

- Unique Formula with Triphala, Adrenal Gland Tissue, L-Tyrosine, and Chinese Thoroughwax root

- Largely Plant and Food Based Formula

- Heat Generating Herbs

Supports

- Healthy Energy Levels

- Glandular Health

- Hair, Skin, Nails

- Brain Function & Memory

- Cardiovascular, Circulatory & Nervous System Health

Greens

- Vegan

- Omegas -3, -6 & -9

- 100% Plant Based

- 25 Billion CFU Probiotic

- Psyllium Free

- Gluten Free

- Soy Free

- GMO Free

Supports

- Daily Nutrition

- Cleansing and Detoxification

- Alkaline Balance

- And MORE!!

Pure Energy-USDA Certified Organic

- 500% DV Vitamin B12

- 150% DV Vitamin C- 100% DV B6

- Vegan

- Gluten Free

- Soy Free

- Dairy Free- Corn Free- GMO Free

-No artificial additives or preservatives

Supports

- Increased, Sustained Energy

- Alertness

- Antioxidant Levels- And MORE!!

- Vegan

- 100% Plant Based

- Gluten Free

- Soy Free

- Dairy Free

- Corn Free

- GMO Free

Supports

- Healthy Metabolism

- Efficient Digestion

- Healthy Liver Function

- Gut Health

Digestion

Putting it all Together

• Include a multi-vitamin and multi-mineral to ensure appropriate intake of nutrients

• Take an Omega-3 fatty acid supplement (positive effect on mood and our ability to

deal with stress)

• Hydrate often (drink half your body weight in ounces)

• Get 7-8 hours of sleep nightly

Putting it all Together (continued)

• Aerobic exercise 30-60 minutes most days (walking, jogging, running, swimming, cycling, spinning, elliptical

machines, or stair walking)

• Strength training 30 minutes 2-3 times per week (8-10 strengthening exercises involving the major muscle

groups; 8-12 reps each set)

• Practice Stress Management 15 minutes most days (prayer, quiet time, reading, yoga, meditation, spiritual

activities or relaxing hobbies)

Questions?

THANK YOU!

Presented by

Kimberly Olson, CNC, CPT

Educator & Trainer

Genesis Today

kolson@GenesisToday.net