Nutrition for Health and Performance

byOlga Arnold

Nutritional Therapy Student

Nutrition for

Health and Performance

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 beingWhat does it mean when you are craving unhealthy foods?

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

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.

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

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

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

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.”

SeedsAvocadosNut & Seed ButterMeat, Fish & Poultry Quality MayonnaiseNuts

Healthy Fats

ButterOlive OilCoconut OilFlaxseed OilSesame Seed Oil Cheese

AVOID

RefinedHydrogenatedPartially HydrogenatedCold-PROCESSEDFried fats

FatsINSTEAD

OrganicFirst –cold pressedCold PressedExpeller -PressedUnrefinedExtra Virgin

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.

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.

FruitRaw honeyMaple syrupFreshly squeezed

juicesVegetablesOatmeal

Healthy CarbsWhole grainBeansBrown ricePotatoesLegumesQuinoa

Non-Starchy Vegetables

PeppersZucchiniCauliflowerLettuceSpinach

Green beansAsparagusCeleryKaleOnionsBroccoli

White SugarFruit juiceCorn syrup

Carbs to Avoid

White RicePastaChips

Avoid all refined / processed carbohydrates and artificial sweeteners

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

Soy (see handout on Soy)

Farmed seafood

Proteins to Avoid

Each Meal Should Contain:

30% Protein

30% Fats

40% Carbohydrates 10-20% starchy & 20-30% non-starchy

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

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

Salad with oil & vinegar + chicken or tunaTurkey sandwich with lettuce and

tomatoesLeftovers from dinnerTuna with mayo sandwich with cheese and

lettuce

Healthy Lunch

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

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

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

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