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FOOD IS FUEL Mrs. Moelbert May 2014. Food is fuel  Quote by Ann Wigmore.

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Presentation on theme: "FOOD IS FUEL Mrs. Moelbert May 2014. Food is fuel  Quote by Ann Wigmore."— Presentation transcript:

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


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