food is fuel mrs. moelbert june 2014 ap bio class

FOOD IS FUELMrs. MoelbertJune 2014AP Bio Class

Food is fuel

Quote by Ann Wigmore

Disclaimers I am NOT an expert! Food + fitness = my passion

A little history… Before

Goals were (are) necessary! Lose weight Get healthy Avoid sickness Prevent disease Feel great!

Changes & challenges Fitness was first…

Changes & challenges

Changes and challenges Food was next…

What is clean eating?

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.

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!

“Diet” vs. “lifestyle” South Beach The Zone Atkins Nutrisystem Jennie Craig Weight Watchers

Clean Eating Paleo Alkaline Food combining Raw Mediterranean

“Diet” vs. “lifestyle” Before… and now

Eat your colors! I don’t mean

these colors! I mean

these!

Eat this… Quinoa Kale Salmon Blueberries Kefir Oats Eggs

Nuts Avocado Sweet

potatoes Pumpkin Black beans Broccoli Flaxseed

Not that!

Definitely not this!

“Sugar is the legal cocaine” ~ Tosca Reno

What’s the difference……between natural sugar vs. added sugar?

Read food labels! Food label recommendations:

Watch for hidden sugars

Source: "Sugar? What Sugar?." Sugar? What Sugar?. Medicinal Food News, n.d. Web. 6 June 2014. <http://www.medicinalfoodnews.com/articles/sugar>.

Read food labels! Food label recommendations:

5 ingredients or less

Read food labels! Food label recommendations:

Be able to pronounce every ingredient

What popular “anti-food” am I?

Anti-food = calorie dense foods with no nutritional value

Read food labels!

Read food labels! Food label recommendations:

Understand the marketing tricks partially hydrogenated oils = trans fats

Eat organic (& avoid GMOs)

Source: http://montereybayholistic.wordpress.com/2013/09/20/organic-vs-natural/

What are GMOs? “GMO foods are plants and animals that

have had their genetic makeup artificially altered by scientist to make the row faster, taste better provide more nutrients, or last longer.” Source: Hillstrom, Kevin. Genetically modified foods.

Detroit: Lucent Books, Gale Cengage Learning, 2012. Print.

Legislature Europe U.S.

What are GMOs?

“Portion distortion”

Source: http://foxnutritionanddiabetesservices.com/blog/wp-content/uploads/2013/11/truth-about-portion-distortion.png

How could you modify these unhealthy ingredients?

Crazy Chocolate Cake

2 ½ cups white flour2 cups sugar2 tsp baking soda1/3 cup dark cocoa1 tsp salt2 tsp pure vanilla extract2 Tbls vinegar2/3 cup vegetable oil2 cups cold water

Eat foodMostly plantsNot too muchPollan, Michael. Food rules: an eater's manual. New York: Penguin Books, 2009. Print.

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

Favorite recipes Egg white/veggie/quinoa quiche Almond butter cookies Protein pancakes Quinoa Salad Peanut butter/oat/flaxseed smoothie Berry Spinach smoothie Chocolate banana tofu pudding pops Lentil chili Bison quinoa meatloaf

It’s all about CHOICES Habits Willpower Environment Family Goals

Read/Watch/Learn Educate yourself Magazines Books Film

Enjoy