Foundational Nutrition for Health and Performance NUTRITIONEXERCISE Setting the platform.
Nutrition for Health and Performance
description
Transcript of Nutrition for Health and Performance
![Page 1: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/1.jpg)
byOlga Arnold
Nutritional Therapy Student
Nutrition for
Health and Performance
![Page 2: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/2.jpg)
The objective of today’s presentation is to bring your awareness to the
quality of the foods and food products on the market and how it impacts
your health and performance. I want you to leave this seminar feeling more educated on how to fuel your body &
improve your overall health!
![Page 3: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/3.jpg)
Simple Food Rules by Michael Pollan
Learn which foods give you health and energy and which foods to avoid and why
Take home an easy to use road map for planning meals that nourish your body and satisfy your appetite.
Lose weight without dieting while improving your total well beingWhat does it mean when you are craving unhealthy foods?
![Page 4: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/4.jpg)
Don’t eat anything your Great Grandmother wouldn’t recognize as foods
Avoid food products that contain High Fructose Corn SyrupAvoid food products that contain more than five ingredientsAvoid food products containing ingredients that a third-
grader cannot pronounceAvoid foods that have some form of sugar listed among the
top three ingredients
Food Rules by Michael Pollan
![Page 5: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/5.jpg)
Avoid food products that make health claimsAvoid food products with the word “Lite” or
terms “Low-Fat” or “Nonfat” in their namesAvoid foods you see advertised on televisionShop the peripheries of the supermarket and
stay out of the middleEat only foods that will eventually rotBest foods are the ones without labels!
Food Rules by Michael Pollan cont.
![Page 6: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/6.jpg)
If it came from a plant, eat it; If it was made in a plant, don’t
It’s not food if it arrive through the window of your car
It’s not food if it’s called by the same name in every language (ie. Big Mac, Cheetos, or Pringles)
Eat your colorsEat sweet foods as you find them in natureDon’t eat breakfast cereal that change the color of
your milk
![Page 7: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/7.jpg)
Real Food First people on this earth
ate Real Food (meat, poultry, nuts, seeds, vegetables & fruits) & were healthy
Body knows how to respond, digest & absorb “real food”
Less stress on body when we eat un-processed foods
Metabolism works more efficiently
All systems of the body benefit eating real food
Contains harmful chemicals made in a lab
Our body slows down over time trying to digest these foods
Metabolism also slows down “Diet Foods”, “Low Sugar”,
“Low Carb”, “Low Fat” are examples of processed or FAKE FOOD!
If you cannot read the ingredients you should NOT be eating the food!
Processed Food – Fake Food
![Page 8: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/8.jpg)
Kellogg’s keeps getting slammed with lawsuits related to misleading consumers. This time the product line in question is Nutri-Grain breakfast bars. According to Food Navigator:The company is being sued in the US District Court of Southern California for violations of the Lanham Act, Unfair Competition Law, Common law of Unfair Competition, False Advertising Law, and the Consumer Legal Remedies Act.In their adverts, the company suggests that Nutri-Grain bars allow you to ‘Eat Better All Day’ because they contain calcium and whole-grains, but the plaintiffs insist that those claims are invalidated by the presence of trans-fats, which contribute to diabetes and heart disease. Read more…A quick reminder, in November Kellogg’s settled with the state of Oregon, after misleading “immunity claims” on it’s Cocoa Krispies breakfast cereal.Let’s take a look at Kellogg’s Nutri-Grain Yogurt Bars Strawberry Yogurt to see what all the fuss is about.
What you need to know:Here is the ingredient list. Take a deep breath:CRUST: WHOLE GRAIN ROLLED OATS, ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), WHOLE WHEAT FLOUR, SUNFLOWER AND/OR SOYBEAN OIL WITH TBHQ FOR FRESHNESS, HIGH FRUCTOSE CORN SYRUP, SUGAR, HONEY, DEXTROSE, CALCIUM CARBONATE, SOLUBLE CORN FIBER, NONFAT DRY MILK, WHEAT BRAN, SALT, CELLULOSE, POTASSIUM BICARBONATE (LEAVENING), NATURAL AND ARTIFICIAL FLAVOR, MONO AND DIGLYCERIDES, PROPYLENE GLYCOL ESTERS OF FATTY ACIDS, SOY LECITHIN, WHEAT GLUTEN, NIACINAMIDE, SODIUM STEAROYL LACTYLATE, VITAMIN A PALMITATE, CARRAGEENAN, ZINC OXIDE, REDUCED IRON, GUAR GUM, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), THIAMIN HYDROCHLORIDE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID.FILLING: HIGH FRUCTOSE CORN SYRUP, GLYCERIN, WATER, FRUCTOSE, MODIFIED CORN STARCH, PARTIALLY HYDROGENATED SOYBEAN AND COTTONSEED OIL†, NONFAT YOGURT POWDER [CULTURED NONFAT MILK; HEAT-TREATED AFTER CULTURING], STRAWBERRY PUREE CONCENTRATE, MODIFIED TAPIOCA STARCH, SUGAR, CORNSTARCH, MALIC ACID, NATURAL AND ARTIFICIAL FLAVOR, CELLULOSE GEL, SALT, COLOR ADDED, CELLULOSE GUM, DATEM, MONO- AND DIGLYCERIDES, MALTODEXTRIN, SOY LECITHIN, CARAMEL COLOR, RED #40.†LESS THAN 0.5g TRANS FAT PER SERVING
![Page 9: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/9.jpg)
The Center for Science in the Public Interest is suing Coca-Cola, the makers of Vitaminwater, for misleading advertisement. Advertisements including Vitaminwater being a healthy line of drinks with flavor names like “energy” and “essential.” According to the class action suit, “Vitaminwater is not a healthy beverage. Rather it is sugar water — just like soft drinks — with a few added vitamins.”
![Page 10: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/10.jpg)
![Page 11: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/11.jpg)
SeedsAvocadosNut & Seed ButterMeat, Fish & Poultry Quality MayonnaiseNuts
Healthy Fats
ButterOlive OilCoconut OilFlaxseed OilSesame Seed Oil Cheese
![Page 12: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/12.jpg)
AVOID
RefinedHydrogenatedPartially HydrogenatedCold-PROCESSEDFried fats
FatsINSTEAD
OrganicFirst –cold pressedCold PressedExpeller -PressedUnrefinedExtra Virgin
![Page 13: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/13.jpg)
FatsFACT: NO AMOUNT of trans fatty acids is safe
to consume! In the exact words of the National Academy of
Science, “Trans fatty acids are not essential and provide no known benefit to human health!”
We must avoid these unhealthy fatty acids at all costs if we wish to be truly healthy.
![Page 14: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/14.jpg)
FatsGOOD FATS –vs.- BAD FATS
The difference between a Good fat and a Bad fat is in the way they are processed, not in
the inherent nature of their source.
![Page 15: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/15.jpg)
FruitRaw honeyMaple syrupFreshly squeezed
juicesVegetablesOatmeal
Healthy CarbsWhole grainBeansBrown ricePotatoesLegumesQuinoa
![Page 16: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/16.jpg)
Non-Starchy Vegetables
PeppersZucchiniCauliflowerLettuceSpinach
Green beansAsparagusCeleryKaleOnionsBroccoli
![Page 17: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/17.jpg)
White SugarFruit juiceCorn syrup
Carbs to Avoid
White RicePastaChips
Avoid all refined / processed carbohydrates and artificial sweeteners
![Page 18: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/18.jpg)
Beef Chicken Tempeh Lamb Eggs Duck Pork Loin & chops Quail Veal Fish
Healthy Proteins
Cottage cheese Feta cheese Goat cheese Provolone cheese Ricotta cheese Wild game Turkey Whey Protein (without
preservatives or added sugar
![Page 19: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/19.jpg)
Soy (see handout on Soy)
Farmed seafood
Proteins to Avoid
![Page 20: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/20.jpg)
Each Meal Should Contain:
30% Protein
30% Fats
40% Carbohydrates 10-20% starchy & 20-30% non-starchy
![Page 21: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/21.jpg)
Each Meal Should Contain:Healthy Protein
Fish BeefTurkeyChickenTuna
Healthy FatOlive OilCoconut OilAvocadoButterNutsMay0
Non-Starchy Vegetable
Peppers BroccoliSpinach LettuceKale ZucchiniCauliflower
Real Carbohydrates
Brown RiceWild RiceStarchy VegetablesQuinoa
![Page 22: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/22.jpg)
2 Eggs w/ nitrate free bacon and ½ avocadoOrganic oatmeal, not instantLeftovers from dinnerPlain yogurt - add your own maple syrup,
fresh/frozen fruit or berriesOmelet with cheese and vegetablesYogurt smoothie
Healthy Breakfast
![Page 23: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/23.jpg)
Salad with oil & vinegar + chicken or tunaTurkey sandwich with lettuce and
tomatoesLeftovers from dinnerTuna with mayo sandwich with cheese and
lettuce
Healthy Lunch
![Page 24: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/24.jpg)
Chili and saladRoasted chicken with vegetables and brown riceMeatloaf with salad and potatoes (not instant)Sheppard's pie with lots of vegetablesBeef Stew in a crock pot with lots of vegetablesHomemade soup made from chicken and
vegetables
Healthy Dinner
![Page 25: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/25.jpg)
¼ cup of nuts + ½ cup of berries½ cup of cottage cheese + ½ cup of pineapple1/3 cup of hummus + raw veggies1 apple or banana+ 1 tbs of: all natural
peanut butter, almond butter or sunflower seed butter
Bars????
Healthy Snack Ideas
![Page 26: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/26.jpg)
Water!!!! Everyone should drink at least 8 glasses or water per day
Water!!!! Ideally each person should drink 50% of their body weight in ounces
NO SODA!!!Vitamin Water and Gatorade are NOT
healthy beverages
Drinks
![Page 27: Nutrition for Health and Performance](https://reader036.fdocuments.in/reader036/viewer/2022062501/568168ec550346895ddfed21/html5/thumbnails/27.jpg)
HandoutsSoy AlertButter is BetterAll About Trans FatsGuidelines for Proper
NutritionFood CravingsDirty Dozen
Website: Weston Price Foundation
Blog: The Healthy Home Economist
Book: Nourishing TraditionsBook: Put Your Heart in Your
MouthBook: Food Rules
Future Reading
Great Resources