Eating for Energy
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Transcript of Eating for Energy
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Eating For Energy
Presented by Kimberly Olson, CNC, CPT
Educator & Trainer
Genesis Today
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To get the most out of what you eat, you need to know:
• If a calorie is just a calorie?• Which foods pollute, which are neutral and
which ones offer positive benefits?• What are the best carbs, proteins and fats
for your body?
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Group Activity
Arrange the items in order of those that provide the most energy to those that provide the least:
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Fruits
Raisins
Watermelon
Grape Juice
Bananas
Cantaloupe
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Vegetables
Corn
Sweet Potatoes
Carrots
Mushrooms
Asparagus
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Meats
Chicken
Lobster
Shrimp
Turkey
Salmon
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Choose foods that have the highest nutritional value as possible. These are the foods that deliver fuel as well as vitamins and minerals.
1. Whole foods: easily absorbed by the body, contains fiber, vitamins, minerals, and are low in salt and additives.
2. Variety of foods: ensures your body
receives all nutrients it needs.
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Incredible Carbs
High carbohydrate concentration helps prevent muscular fatigue and enhances weight loss. These carbs are pure energy with no excess calories. And they are loaded with fiber!
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Not all carbs are created equal…
Some give you more energy than others!
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The more vibrant and intense the color, the higher a fruit or vegetable’s content of vitamins, minerals, antioxidants, and
carotenoids.
Vibrant Vegetables☺Romaine and Kale
☺Red and Yellow Peppers
☺Spinach
☺Broccoli
☺Mushrooms
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☼Baked Potatoes☼Sweet Potatoes☼Garbanzo Beans☼White or Yellow Corn☼Butternut Squash☼Green Peas
☼Raisins☼Bananas☼Pears☼Grapes☼Watermelon☼Blueberries
Savory Sources of Carbs
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Grains, Pastas & Cereals
•Whole Wheat•Multi-grain•Oatmeal•Quinoa•Bulgur•Barley•Rye
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The long-term benefits to eating fruits, vegetables and whole grains is a decrease in your risk of:
Cancer
Heart Disease
Diabetes
Stroke
Isn’t that reason enough?
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Powerful Proteins
Protein provides the building blocks for tissues, enzymes, and hormones that control metabolism and movement. In addition, protein protects the body from infections (think Flu season!).
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☼Beef☼Lamb☼Venison☼Buffalo☼Chicken☼Turkey
• Look for “loin” or “round”
• One portion is the size of your palm or a deck of cards
• Important to have a variety (ex: try
ground turkeyor sliced turkey breast)
Meats
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Eggs: a complete protein source, choose free range or organic
Dairy Products: low-fat milk, yogurt and cheese
Fish: coldwater fish (salmon, albacore tuna, mackerel & sardines) are high in omega-3 and omega-6 fatty acids
Legumes: beans, peas, lentils, peanuts
Breads & Cereals: whole wheat, dark rye, made with seeds or nuts
Nuts & Seeds: raw almonds, cashews,
walnuts, pine nuts, sunflower seeds,
flaxseeds, sesame seeds
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Fabulous Fats
Lipids (fats) are essential parts of cell membranes, are necessary for production of
sex hormones like testosterone and estrogen, and carry and store the fat-soluble
vitamins A, D, E, and K.
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Meats: beef (round or loin), chicken or turkey; remove skin and bake, roast or grill for best results
Oils: olive, peanut, soybean, canola, corn, sunflower, flaxseed
Eggs: a complete protein source, choose free range or organic
Dairy Products: low-fat milk, yogurt and cheese
Fish: coldwater fish (salmon, albacore tuna, mackerel & sardines) are high in omega-3 and omega-6 fatty acids
Fruits: avacados
Nuts & Seeds: raw almonds, cashews, walnuts, pine nuts, sunflower seeds, flaxseeds, sesame seeds
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Super Supplements
We need supplements to provide us with that extra boost in performing our daily tasks and in keeping our body functioning properly. It will keep us at the peak of our performance day in and day out.Supplements supply us with the essential nutrients that our body needs. It will compensate for what we don’t obtain from food.
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4Energy
- Unique Formula with Triphala, Adrenal Gland Tissue, L-Tyrosine, and Chinese Thoroughwax root
- Largely Plant and Food Based Formula
- Heat Generating Herbs
Supports
- Healthy Energy Levels
- Glandular Health
- Hair, Skin, Nails
- Brain Function & Memory
- Cardiovascular, Circulatory & Nervous System Health
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Greens
- Vegan
- Omegas -3, -6 & -9
- 100% Plant Based
- 25 Billion CFU Probiotic
- Psyllium Free
- Gluten Free
- Soy Free
- GMO Free
Supports
- Daily Nutrition
- Cleansing and Detoxification
- Alkaline Balance
- And MORE!!
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Pure Energy-USDA Certified Organic
- 500% DV Vitamin B12
- 150% DV Vitamin C- 100% DV B6
- Vegan
- Gluten Free
- Soy Free
- Dairy Free- Corn Free- GMO Free
-No artificial additives or preservatives
Supports
- Increased, Sustained Energy
- Alertness
- Antioxidant Levels- And MORE!!
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- Vegan
- 100% Plant Based
- Gluten Free
- Soy Free
- Dairy Free
- Corn Free
- GMO Free
Supports
- Healthy Metabolism
- Efficient Digestion
- Healthy Liver Function
- Gut Health
Digestion
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Putting it all Together
• Include a multi-vitamin and multi-mineral to ensure appropriate intake of nutrients
• Take an Omega-3 fatty acid supplement (positive effect on mood and our ability to
deal with stress)
• Hydrate often (drink half your body weight in ounces)
• Get 7-8 hours of sleep nightly
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Putting it all Together (continued)
• Aerobic exercise 30-60 minutes most days (walking, jogging, running, swimming, cycling, spinning, elliptical
machines, or stair walking)
• Strength training 30 minutes 2-3 times per week (8-10 strengthening exercises involving the major muscle
groups; 8-12 reps each set)
• Practice Stress Management 15 minutes most days (prayer, quiet time, reading, yoga, meditation, spiritual
activities or relaxing hobbies)
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Questions?