Transcript Nutrition for Health and Performance

by
Olga Arnold
Nutritional Therapy Student
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!
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 being
What does it mean when you are craving unhealthy foods?
Food Rules by Michael Pollan
 Don’t eat anything your Great Grandmother wouldn’t recognize
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as foods
Avoid food products that contain High Fructose Corn Syrup
Avoid food products that contain more than five ingredients
Avoid food products containing ingredients that a third-grader
cannot pronounce
Avoid foods that have some form of sugar listed among the top
three ingredients
Food Rules by Michael Pollan cont.
 Avoid food products that make health claims
 Avoid food products with the word “Lite” or terms
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“Low-Fat” or “Nonfat” in their names
Avoid foods you see advertised on television
Shop the peripheries of the supermarket and stay out
of the middle
Eat only foods that will eventually rot
Best foods are the ones without labels!
Food Rules by Michael Pollan cont.
 If it came from a plant, eat it; If it was made in a plant,
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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 colors
Eat sweet foods as you find them in nature
Don’t eat breakfast cereal that change the color of your
milk
Real Food
 First people on this earth ate
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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
Processed Food – Fake Food
 Contains harmful chemicals
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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!
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 NutriGrain 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
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.”
Healthy Fats
 Seeds
 Butter
 Avocados
 Olive Oil
 Nut & Seed Butter
 Coconut Oil
 Meat, Fish & Poultry
 Flaxseed Oil
 Quality Mayonnaise
 Sesame Seed Oil
 Nuts
 Cheese
Fats
AVOID
INSTEAD
 Refined
 Organic
 Hydrogenated
 First –cold pressed
 Partially Hydrogenated
 Cold Pressed
 Cold-PROCESSED
 Expeller -Pressed
 Fried fats
 Unrefined
 Extra Virgin
Fats
FACT: 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.
Fats
GOOD 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.
Healthy Carbs
 Fruit
 Whole grain
 Raw honey
 Beans
 Maple syrup
 Brown rice
 Freshly squeezed juices
 Potatoes
 Vegetables
 Legumes
 Oatmeal
 Quinoa
Non-Starchy Vegetables
 Green beans
 Peppers
 Asparagus
 Zucchini
 Celery
 Cauliflower
 Kale
 Lettuce
 Onions
 Spinach
 Broccoli
Carbs to Avoid
 White Sugar
 White Rice
 Fruit juice
 Pasta
 Corn syrup
 Chips
Avoid all refined / processed carbohydrates
and artificial sweeteners
Healthy Proteins
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Beef
Chicken
Tempeh
Lamb
Eggs
Duck
Pork Loin & chops
Quail
Veal
Fish
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Cottage cheese
Feta cheese
Goat cheese
Provolone cheese
Ricotta cheese
Wild game
Turkey
Whey Protein (without
preservatives or added sugar
Proteins to Avoid
 Soy (see handout on Soy)
 Farmed seafood
Each Meal Should Contain:
30% Protein
30% Fats
40% Carbohydrates
10-20% starchy & 20-30% non-starchy
Each Meal Should Contain:
Healthy Protein
Fish
Beef
Turkey
Chicken
Tuna
Olive Oil
Coconut Oil
Avocado
Butter
Nuts
May0
Non-Starchy Vegetable
Peppers
Spinach
Kale
Cauliflower
Healthy Fat
Broccoli
Lettuce
Zucchini
Real Carbohydrates
Brown Rice
Wild Rice
Starchy Vegetables
Quinoa
Healthy Breakfast
 2 Eggs w/ nitrate free bacon and ½ avocado
 Organic oatmeal, not instant
 Leftovers from dinner
 Plain yogurt - add your own maple syrup,
fresh/frozen fruit or berries
 Omelet with cheese and vegetables
 Yogurt smoothie
Healthy Lunch
 Salad with oil & vinegar + chicken or tuna
 Turkey sandwich with lettuce and tomatoes
 Leftovers from dinner
 Tuna with mayo sandwich with cheese and
lettuce
Healthy Dinner
 Chili and salad
 Roasted chicken with vegetables and brown rice
 Meatloaf with salad and potatoes (not instant)
 Sheppard's pie with lots of vegetables
 Beef Stew in a crock pot with lots of vegetables
 Homemade soup made from chicken and vegetables
Healthy Snack Ideas
 ¼ cup of nuts + ½ cup of berries
 ½ cup of cottage cheese + ½ cup of pineapple
 1/3 cup of hummus + raw veggies
 1 apple or banana+ 1 tbs of: all natural peanut
butter, almond butter or sunflower seed butter
 Bars????
Drinks
 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
Great Resources
Handouts
Soy Alert
Butter is Better
All About Trans Fats
Guidelines for Proper
Nutrition
 Food Cravings
 Dirty Dozen
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Future Reading
 Website: Weston Price
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Foundation
Blog: The Healthy Home
Economist
Book: Nourishing Traditions
Book: Put Your Heart in Your
Mouth
Book: Food Rules