1. FOOD IS FUEL Mrs. Moelbert June 2014 AP Bio Class

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”  South Beach  The Zone  Atkins  Nutrisystem  Jennie Craig  Weight Watchers  Clean Eating  Paleo  Alkaline  Food combining  Raw  Mediterranean

13. “Diet” vs. “lifestyle”  Before…  and now

14. Eat your colors!  I don’t mean these colors!  I mean these!

15. Eat this…  Quinoa  Kale  Salmon  Blueberries  Kefir  Oats  Eggs  Nuts  Avocado  Sweet potatoes  Pumpkin  Black beans  Broccoli  Flaxseed

16. Not that!

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

18. What’s the difference… …between natural sugar vs. added sugar?

19. Read food labels!  Food label recommendations:  Watch for hidden sugars Source: "Sugar? What Sugar?." Sugar? What Sugar?. Medicinal Food News, n.d. Web. 6 June 2014..

20. Read food labels!  Food label recommendations:  5 ingredients or less

21. Read food labels!  Food label recommendations:  Be able to pronounce every ingredient What popular “anti-food” am I? Anti-food = calorie dense foods with no nutritional value

22. Read food labels!

23.  Food label recommendations:  Understand the marketing tricks  partially hydrogenated oils = trans fats

24. Eat organic (& avoid GMOs) Source: http://montereybayholistic.wordpress.com/2013/09/20/organic-vs-natural/

25. What are GMOs?  “GMO foods are plants and animals that have had their genetic makeup artificially altered by scientist to make the row faster, taste better provide more nutrients, or last longer.”  Source: Hillstrom, Kevin. Genetically modified foods. Detroit: Lucent Books, Gale Cengage Learning, 2012. Print.  Legislature  Europe  U.S.

26. What are GMOs?

27. “Portion distortion” Source: http://foxnutritionanddiabe tesservices.com/blog/wp- content/uploads/2013/11/tr uth-about-portion- distortion.png

28. How could you modify these unhealthy ingredients? Crazy Chocolate Cake 2 ½ cups white flour 2 cups sugar 2 tsp baking soda 1/3 cup dark cocoa 1 tsp salt 2 tsp pure vanilla extract 2 Tbls vinegar 2/3 cup vegetable oil 2 cups cold water

29. Eat food Mostly plants Not too much Pollan, Michael. Food rules: an eater's manual. New York: Penguin Books, 2009. Print.

30. 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

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

32. It’s all about CHOICES  Habits  Willpower  Environment  Family  Goals

33. Read/Watch/Learn  Educate yourself  Magazines  Books  Film

34. Enjoy