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FOOD IS FUEL Mrs. Moelbert May 2014
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Food is fuel Quote by Ann Wigmore
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Disclaimers I am NOT an expert! Food + fitness = my passion
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A little history… Before
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Goals were (are) necessary! Lose weight Get healthy Avoid sickness Prevent disease Feel great!
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Changes & challenges Fitness was first…
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Changes & challenges
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Changes and challenges Food was next…
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What is clean eating?
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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.
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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!
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“Diet” vs. “lifestyle” Before… and now
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Eat your colors! I don’t mean these colors! I mean these!
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Eat this… Quinoa Kale Salmon Blueberries Sweet potatoes Oats Eggs Nuts Avocado Pumpkin Black beans Broccoli Flaxseed Green tea
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Not that!
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Definitely not this! “Sugar is the legal cocaine” ~ Tosca Reno
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Read food labels!
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Eat organic (& avoid GMOs)
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“Portion distortion” Source: http://www.modernmedi caldictionary.com/2012- 2/2012-3/july-2012/1-01- 05-july-2012/
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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
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Eat food Mostly plants Not too much
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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
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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
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It’s all about CHOICES Habits Willpower Environment Family Goals
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Read/Watch/Learn Educate yourself Magazines Books Film
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Enjoy
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