1. FOOD IS FUEL Mrs. Moelbert May 2014

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”  Before…  and now

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

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

15. Not that!

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

17. Read food labels!

18. Eat organic (& avoid GMOs)

19. “Portion distortion” Source: http://www.modernmedi caldictionary.com/2012- 2/2012-3/july-2012/1-01- 05-july-2012/

20. 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 cocoa 1 tsp salt 2 tsp pure vanilla extract 2 Tbls vinegar 2/3 cup vegetable oil 2 cups cold water

21. Eat food Mostly plants Not too much

22. 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

23. 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

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

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

26. Enjoy