1. Nutrition 101 You Are What You Eat. Who Do You Want To BE? Dr. Sarah Marshall, ND

2. Truth: We are eating more There has been an increase of about 500 calories per person per day NOT the whole story

3. But what ARE we eating? Added Sugar 17% Added Fat 24% Grains 23% Meat, Eggs, & Nuts 18% Dairy 10% Vegetables 5% Fruit 3% Standard American Diet (SAD)

4. Weight Gain (and loss) New Model: WHAT you eat matters more then how much Are your hormones working against you? Do you have the nutrition you need? (i.e. absorption, bioavailability, utilization) Are toxins holding you back form loosing weight? How stressed are you? Old Model:

5. Roll of STRESS Increases blood sugar Increases holding on to toxins Increases inflammation Decreases immune function Decreases digestion and absorption of nutrients Inhibits weight loss because body is in CRISIS

6. “Sugar: The Bitter Truth” You Tube Video Dr. Lustig Sugar = sucrose = HFCS Fat does not make us fat! Sugar, specifically fructose, makes us fat High Fructose Corn Syrup

7. “Sugar: The Bitter Truth” The Coca Cola Conspiracy One soda per day adds 15lbs per year Soda is not alone, fruit juice and sports drinks

8. What Everybody Needs Micronutrients Vitamins Minerals Antioxidants Probiotics Essential Fatty acids Macronutrients Healthy Protein Healthy Fats Complex Carbohydrates Clean WATER!!

9. Putting it all together: Get Fit! Five Key Areas of Fitness 1. Eat Clean 2. Increase nutrient absorption 3. Eliminate allergenic and addictive foods 4. Balance blood sugar 5. Support organs of elimination and natural detoxification

10. What to eat to ADD Health X-Factor 10%

11. Healthy Protein Building blocks of your body Used to make muscles, ligaments and cartilage, hormones, neurotransmitters, enzymes, antibodies, carry oxygen in blood Sources: animal protein (meat, pork, fish, poultry, eggs) vegetable protein (beans, grains, yeast, pea) It matters where it comes from. Healthy meat is raised on its natural healthy diet. That means grass fed cows, wild game, wild caught fish, and meat and eggs from pasture raised chickens.

12. Healthy Fat Building blocks of all cell membranes (the brain of the cell), nerve and brain tissue, immune cells, and of many hormones Fats are the source of all fat soluble vitamins like vitamin A, D, E, and K. We cannot properly absorb and utilize minerals, such as calcium and magnesium, without fats present.

13. Healthy Fat

14. Source: From healthy animals in pork, beef, poultry, game, fish, seafood, and butter Organic olive oil and coconut oil are the best plant choices. Like protein, where you get your fat matters. Due to modern farming and ranching practices organic grass-fed sources are a must when it comes to choosing healthy animal fat sources. When buying olive oil and coconut oil, buy organic cold pressed or expeller pressed oils. The best butter is organic pasture raised.

15. Healthy Carbohydrates Primary purpose is to make energy Complex carbohydrates Simple carbohydrates Fiber

16. Healthy Carbohydrates Eat LOTS of Veggies and some fruit 5-6 cups of veggies a day PLUS 1 serving of fruit a day eaten between meals This is NOT Low Carb 5 cups of veggies is about 800-1000 calories, or roughly 50% of your daily intake

17. EAT Whole Foods USDA defines as “unprocessed or unrefined, or unprocessed and unrefined as possible”. Anything a cave man would recognize as food. Anything your great (great?) grandmother would recognize as food REAL food (vs. food like substances) Food that Grows! Tanda’s definition, “A food that can be picked from a tree, plucked from the ground, or shot.”

18. The ‘Avoid’ List Avoid processed food Really do not eat diet food, low fat, low sugar Avoid fake sugar (aspartame, NutraSweet, phenylalanine) Avoid food sensitivities: listen to your body Avoid inflammatory foods: gluten, dairy, soy, sugar, alcohol Avoid Sugar: especially soft drinks, sports drinks, fruit juice, dried fruit

19. Food Allergies & Sensitivities Allergies vs sensitivities vs intolerance The big 5 1. Dairy 2. Gluten 3. Eggs 4. Soy 5. Corn (…peanuts, tree nuts, latex, citrus, nightshades, specific fruits and vegetables)

20. Food Allergies & Sensitivities Why do we have all these issues with food? Results Immune System Stress Excess inflammation Poor healing time Frequent colds and flues Autoimmune diseases Take home: Symptoms can result in ANY system – especially look for mood issues emotional issues, and brain function

21. Food Allergies & Sensitivities How do you know? IgE testing IgG testing Muscle testing EAV testing Elimination diet (gold standard!) 1 month min (3 mo best case) You choose the foods to eliminate Remove all foods at once Add back in one at a time *