Journey to wellness
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America is in a health crisis, in this presentation I teach on the importance of nutrition as the basis for health and longevity. I talk about nutrition 101, how to shop for super foods, being a smarter consumer, and a beginners dieting plan for success.
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Journey to wellness
- 1. Journey to Wellness Take to the drivers seat! Jolene Fisher, MS, ATC, AT/L Assistant Professor of Athletic Training 1
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- 3. My 3 month journey to the stage! Jan 28, 2012 147 lbs 25% BF April 28th, 2012 134 lbs 13% 3
- 4. Nutrition 101 4
- 5. Nutrition 101 1. World at War 2. The Importance of Cleansing 3. The Grocery Store and Reading Labels 4. DIEting 5. Maximizing fat loss and muscle gain 6. Supplementation 7. Anti-Aging 4
- 6. We are a World at War 5
- 7. We are a World at War • Heart Disease • Cancer • Diabetes • Overweight and obese • Obesogens • Stress • Toxicity • Internal • External 5
- 8. America is in a health crisis! 6
- 9. America is in a health crisis! •Our medical system is programmed to treat illness not prevent 6
- 10. Cleansing the Body • High Quality Whey Protein from Grass Fed Cows (I will only eat a grade 7 undenatured Whey concentrate) • Cleansing Products • Alkaline Promoting Food • Colon Health • Super Foods • WATER! See last slide for more info on where I get my trusted products! 7
- 11. Healthy Grocery Shopping • Plan ahead • Shop the perimeter of the store 1st • Avoid foods with artificial ingredients and high levels of pesticides • Know your clean 15 list and the dirty dozen • Read food labels • Don’t buy foods you know you will sabotage your efforts 8
- 12. www.EWG.org 9
- 13. www.EWG.org 9
- 14. BEWARE of Pretty Food Labels 10
- 15. BEWARE of Pretty Food Labels Watch out for statements like these on packages: 10
- 16. BEWARE of Pretty Food Labels Watch out for statements like these on packages: NATURAL FRUIT FLAVORS, with Real Fruit Juice 10
- 17. BEWARE of Pretty Food Labels Watch out for statements like these on packages: NATURAL FRUIT FLAVORS, with Real Fruit Juice ALL NATURAL INGREDIENTS 10
- 18. BEWARE of Pretty Food Labels Watch out for statements like these on packages: NATURAL FRUIT FLAVORS, with Real Fruit Juice ALL NATURAL INGREDIENTS NO ARTIFICIAL PRESERVATIVES 10
- 19. BEWARE of Pretty Food Labels Watch out for statements like these on packages: NATURAL FRUIT FLAVORS, with Real Fruit Juice ALL NATURAL INGREDIENTS NO ARTIFICIAL PRESERVATIVES 100% NATURAL 10
- 20. BEWARE of Pretty Food Labels Watch out for statements like these on packages: NATURAL FRUIT FLAVORS, with Real Fruit Juice ALL NATURAL INGREDIENTS NO ARTIFICIAL PRESERVATIVES 100% NATURAL REAL FRUIT 10
- 21. BEWARE of Pretty Food Labels Watch out for statements like these on packages: NATURAL FRUIT FLAVORS, with Real Fruit Juice ALL NATURAL INGREDIENTS NO ARTIFICIAL PRESERVATIVES 100% NATURAL REAL FRUIT NO PRESERVATIVES 10
- 22. BEWARE of Pretty Food Labels Watch out for statements like these on packages: NATURAL FRUIT FLAVORS, with Real Fruit Juice ALL NATURAL INGREDIENTS NO ARTIFICIAL PRESERVATIVES 100% NATURAL REAL FRUIT NO PRESERVATIVES NO ARTIFICIAL INGREDIENTS 10
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- 24. Healthy Snacks 11
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- 26. Beginners Dieting Plan www.mercola.com 13
- 27. Beginners Dieting Plan Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet. www.mercola.com 13
- 28. Beginners Dieting Plan Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet. Step 2: At least one third of your food should be uncooked. www.mercola.com 13
- 29. Beginners Dieting Plan Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet. Step 2: At least one third of your food should be uncooked. Step 3: Eat more vegetables. www.mercola.com 13
- 30. Beginners Dieting Plan Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet. Step 2: At least one third of your food should be uncooked. Step 3: Eat more vegetables. Step 4 : Keep your vegetables fresh. www.mercola.com 13
- 31. Beginners Dieting Plan Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet. Step 2: At least one third of your food should be uncooked. Step 3: Eat more vegetables. Step 4 : Keep your vegetables fresh. Step 5: Limiting sugar is critical. www.mercola.com 13
- 32. Beginners Dieting Plan Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet. Step 2: At least one third of your food should be uncooked. Step 3: Eat more vegetables. Step 4 : Keep your vegetables fresh. Step 5: Limiting sugar is critical. Step 6: Avoid Artificial Sweeteners. www.mercola.com 13
- 33. Beginners Dieting Plan Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet. Step 2: At least one third of your food should be uncooked. Step 3: Eat more vegetables. Step 4 : Keep your vegetables fresh. Step 5: Limiting sugar is critical. Step 6: Avoid Artificial Sweeteners. Step 7: Avoid hypoglycemia. www.mercola.com 13
- 34. Beginners Dieting Plan Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet. Step 2: At least one third of your food should be uncooked. Step 3: Eat more vegetables. Step 4 : Keep your vegetables fresh. Step 5: Limiting sugar is critical. Step 6: Avoid Artificial Sweeteners. Step 7: Avoid hypoglycemia. Step 8: Learn to distinguish physical food cravings from emotional food cravings. www.mercola.com 13
- 35. Beginners Dieting Plan Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet. Step 2: At least one third of your food should be uncooked. Step 3: Eat more vegetables. Step 4 : Keep your vegetables fresh. Step 5: Limiting sugar is critical. Step 6: Avoid Artificial Sweeteners. Step 7: Avoid hypoglycemia. Step 8: Learn to distinguish physical food cravings from emotional food cravings. www.mercola.com 13
- 36. Beginners Dieting Plan Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet. Step 2: At least one third of your food should be uncooked. Step 3: Eat more vegetables. Step 4 : Keep your vegetables fresh. Step 5: Limiting sugar is critical. Step 6: Avoid Artificial Sweeteners. Step 7: Avoid hypoglycemia. Step 8: Learn to distinguish physical food cravings from emotional food cravings. www.mercola.com 13
- 37. Beginners Dieting Plan 14
- 38. Beginners Dieting Plan • Protein • At least half your body weight in grams of lean protein a day • Whey protein • Eggs (omega 3) • Lean Turkey, Pork, Chicken and Beef (nitrite free and organic) • Fish (wild caught) • Beans • Avoid Soy 14
- 39. Beginners Dieting Plan • Protein • At least half your body weight in grams of lean protein a day • Whey protein • Eggs (omega 3) • Lean Turkey, Pork, Chicken and Beef (nitrite free and organic) • Fish (wild caught) • Beans • Avoid Soy • Carbs • Avoid Simple and eat Complex • Eat unlimited amounts of vegetables • Limit fruit • Limit sugar to 6 tsp a day • No White or refined flour • Alcohol sparingly 14
- 40. Beginners Diet cont… 15
- 41. Beginners Diet cont… • Fats • Coconut Oil • Olive Oil • Omega 3 • 300mg or EPA/DHA for every ten pounds • Omega-3 fats improve your cell's response to insulin, neurotransmitters and other messengers. They also help the repair process when your cells are damaged. 15
- 42. Beginners Diet cont… • Fats • Coconut Oil • Olive Oil • Omega 3 • 300mg or EPA/DHA for every ten pounds • Omega-3 fats improve your cell's response to insulin, neurotransmitters and other messengers. They also help the repair process when your cells are damaged. • Beverages • Water • Monitor all other fluids • Coffee • Tea • Soda • Alcohol • Energy drinks 15
- 43. Beginners Diet cont… 16
- 44. Beginners Diet cont… • Supplements • Vitamin D • Anti-oxidants • CoQ10 • Vitamins E and C • Omega 3 • B-Vitamins • Minerals • Adaptogenic Herbs 16
- 45. Find me at www.jolenefisher.isagenix.com Free lifestyle and nutrition coaching. Fill out the contact me section of the website! 17
Editor's Notes
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- My biggest a-ha moments\nI needed a coach to push me harder than I was willing to do on my own\nI needed to be eating a lot more protein than I was\nHad to get in control of my sugar intake\nDrink a lot more water\nAvoid Alcohol\nFind ways to be in a good emotional state of mind\n
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- 100 Years ago, people ate food that came from the earth (animals and fruits and veggies), died because of infection\n\nToday the top reasons people die are self inflicted, therefore it means there is something we can do about it. \n\nStress – CDC estimates that up to 90% of all illness and disease is due to stress. Both emotional and physical stress need to be addressed.\n\n\nBabies are being pre-induced with over 200 chemicals being found in the umbilical blood\n\nBreast Cancer 1 in 7 now, 20 years ago it was 1 in 20\nAutism has increased 500% in the last 20 years\n\n\nNeed to start devising a plan that will help us address Environmental Toxicity and Nutritional Deficiency\n\n\n\n\n\n\n\n
- Every hour 100 people will die of heart disease. over 616,000 people died of heart disease. Heart disease caused almost 25% of deaths—almost one in every four—in the United States.1\nBelow is the percentage of U.S. adults with heart disease risk factors in 2005-2008.6\nRisk Factor%\nInactivity53\nObesity34\nHigh Blood Pressure32\nCigarette Smoking21\nHigh Cholesterol15\nDiabetes11 diabetes contributed to a total of 231,404 deaths.\n\nCancer\nThe lifetime probability of being diagnosed with an invasive cancer is higher for men (45%) than for women (38%) \nLeukemia is the most common cause of cancer death among males aged younger than 40 years, while lung cancer ranks first among those aged 40 years and older. Among females, leukemia is the leading cause of cancer death among children and adolescents (those aged younger than 20 years), breast cancer ranks first among women ages 20 to 59 years, and lung cancer causes the most cancer deaths in those aged 60 years and older.\n#1 killer for both men and women each year??\nCancer is the 2nd leading killer in the US\n 1 out of 4 people\n By the time our kids reach adulthood 1 in 3 will have diabetes\nToxicity is everywhere\n Obesogens\nOur medical system is programmed to treat illness not prevent\n\n\n
- Whey protein should have no added binders or fillers and no added hormones or antibiotics. Should be high in BCAA’s\n\nProtein is important for the building blocks of all our cells and should be complete with both essential and non-essential amino acids.\n\nProtein is responsible for controlling appetite and revving up the immune system and metabolism\nBetween 1961 and 2000 one study showed that protein % in American’s declined from 14% to 12.5%. Although it’s less than a 2% drop, it was paired alongside a 14 % increase in total caloric intake from fat and carbs. \n
- In your grocery store \nFood now contains 20,000 chemicals. Less than 15% of these chemicals have even been tested to know what they do in our bodies. 700 known toxic chemicals in the average sample of drinking water\n\n\n
- Health risks from pesticide exposure include the following (but not limited to):\nbrain and nervous system toxicity\ncancer\nhormone disruption\nskin, eye and lung irritation\n\n\n
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- Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet.\nUsually, when you remove allergenic foods (such as gluten) from your diet, your cravings for sweets will diminish, your mood will improve, your weight will drop, and your overall health will soar. \nStep 2: At least one third of your food should be uncooked. \nStep 3: Eat more vegetables. \nStep 4 : Keep your vegetables fresh. \nStep 5: Limiting sugar is critical.\nStep 6: Avoid Artificial Sweeteners.\nStep 7: Avoid hypoglycemia.\nEven after your system has adjusted, it is wise to eat 4-6 meals a day. Eating more frequently has been shown to normalize cholesterol levels. It will also help your adrenal glands better regulate cortisol levels. \nStep 8: Learn to distinguish physical food cravings from emotional food cravings. \n
- Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet.\nUsually, when you remove allergenic foods (such as gluten) from your diet, your cravings for sweets will diminish, your mood will improve, your weight will drop, and your overall health will soar. \nStep 2: At least one third of your food should be uncooked. \nStep 3: Eat more vegetables. \nStep 4 : Keep your vegetables fresh. \nStep 5: Limiting sugar is critical.\nStep 6: Avoid Artificial Sweeteners.\nStep 7: Avoid hypoglycemia.\nEven after your system has adjusted, it is wise to eat 4-6 meals a day. Eating more frequently has been shown to normalize cholesterol levels. It will also help your adrenal glands better regulate cortisol levels. \nStep 8: Learn to distinguish physical food cravings from emotional food cravings. \n
- Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet.\nUsually, when you remove allergenic foods (such as gluten) from your diet, your cravings for sweets will diminish, your mood will improve, your weight will drop, and your overall health will soar. \nStep 2: At least one third of your food should be uncooked. \nStep 3: Eat more vegetables. \nStep 4 : Keep your vegetables fresh. \nStep 5: Limiting sugar is critical.\nStep 6: Avoid Artificial Sweeteners.\nStep 7: Avoid hypoglycemia.\nEven after your system has adjusted, it is wise to eat 4-6 meals a day. Eating more frequently has been shown to normalize cholesterol levels. It will also help your adrenal glands better regulate cortisol levels. \nStep 8: Learn to distinguish physical food cravings from emotional food cravings. \n
- Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet.\nUsually, when you remove allergenic foods (such as gluten) from your diet, your cravings for sweets will diminish, your mood will improve, your weight will drop, and your overall health will soar. \nStep 2: At least one third of your food should be uncooked. \nStep 3: Eat more vegetables. \nStep 4 : Keep your vegetables fresh. \nStep 5: Limiting sugar is critical.\nStep 6: Avoid Artificial Sweeteners.\nStep 7: Avoid hypoglycemia.\nEven after your system has adjusted, it is wise to eat 4-6 meals a day. Eating more frequently has been shown to normalize cholesterol levels. It will also help your adrenal glands better regulate cortisol levels. \nStep 8: Learn to distinguish physical food cravings from emotional food cravings. \n
- Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet.\nUsually, when you remove allergenic foods (such as gluten) from your diet, your cravings for sweets will diminish, your mood will improve, your weight will drop, and your overall health will soar. \nStep 2: At least one third of your food should be uncooked. \nStep 3: Eat more vegetables. \nStep 4 : Keep your vegetables fresh. \nStep 5: Limiting sugar is critical.\nStep 6: Avoid Artificial Sweeteners.\nStep 7: Avoid hypoglycemia.\nEven after your system has adjusted, it is wise to eat 4-6 meals a day. Eating more frequently has been shown to normalize cholesterol levels. It will also help your adrenal glands better regulate cortisol levels. \nStep 8: Learn to distinguish physical food cravings from emotional food cravings. \n
- Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet.\nUsually, when you remove allergenic foods (such as gluten) from your diet, your cravings for sweets will diminish, your mood will improve, your weight will drop, and your overall health will soar. \nStep 2: At least one third of your food should be uncooked. \nStep 3: Eat more vegetables. \nStep 4 : Keep your vegetables fresh. \nStep 5: Limiting sugar is critical.\nStep 6: Avoid Artificial Sweeteners.\nStep 7: Avoid hypoglycemia.\nEven after your system has adjusted, it is wise to eat 4-6 meals a day. Eating more frequently has been shown to normalize cholesterol levels. It will also help your adrenal glands better regulate cortisol levels. \nStep 8: Learn to distinguish physical food cravings from emotional food cravings. \n
- Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet.\nUsually, when you remove allergenic foods (such as gluten) from your diet, your cravings for sweets will diminish, your mood will improve, your weight will drop, and your overall health will soar. \nStep 2: At least one third of your food should be uncooked. \nStep 3: Eat more vegetables. \nStep 4 : Keep your vegetables fresh. \nStep 5: Limiting sugar is critical.\nStep 6: Avoid Artificial Sweeteners.\nStep 7: Avoid hypoglycemia.\nEven after your system has adjusted, it is wise to eat 4-6 meals a day. Eating more frequently has been shown to normalize cholesterol levels. It will also help your adrenal glands better regulate cortisol levels. \nStep 8: Learn to distinguish physical food cravings from emotional food cravings. \n
- Step 1: Eliminate All Gluten, and Highly Allergenic Foods From Your Diet.\nUsually, when you remove allergenic foods (such as gluten) from your diet, your cravings for sweets will diminish, your mood will improve, your weight will drop, and your overall health will soar. \nStep 2: At least one third of your food should be uncooked. \nStep 3: Eat more vegetables. \nStep 4 : Keep your vegetables fresh. \nStep 5: Limiting sugar is critical.\nStep 6: Avoid Artificial Sweeteners.\nStep 7: Avoid hypoglycemia.\nEven after your system has adjusted, it is wise to eat 4-6 meals a day. Eating more frequently has been shown to normalize cholesterol levels. It will also help your adrenal glands better regulate cortisol levels. \nStep 8: Learn to distinguish physical food cravings from emotional food cravings. \n
- Protein:\nYour body can make 14 of these amino acids, but the other eight, known as essential amino acids, must be obtained from what you eat. Proteins are found in all types of food, but only meat, eggs, cheese and other foods from animal sources contain complete proteins, meaning they provide the eight essential amino acids.\n20-50grams at each meal\n\nCarbs:\nAvoiding grains frequently causes weight loss. One of the main reasons for this weight loss effect is due to the stabilizing of leptin -- a hormone that sends signals to your body to reduce hunger, increase fat burning and reduce fat storage. When your cells are communicating properly they can "hear" this message.\nIf you eat a diet that is high in sugar and grains, however, the sugar gets metabolized to fat (and is stored in your fat cells), which in turn releases surges in leptin. Over time, if your body is exposed to too much leptin, it will become resistant to it (just as your body can become resistant to insulin).\n\n\n
- Protein:\nYour body can make 14 of these amino acids, but the other eight, known as essential amino acids, must be obtained from what you eat. Proteins are found in all types of food, but only meat, eggs, cheese and other foods from animal sources contain complete proteins, meaning they provide the eight essential amino acids.\n20-50grams at each meal\n\nCarbs:\nAvoiding grains frequently causes weight loss. One of the main reasons for this weight loss effect is due to the stabilizing of leptin -- a hormone that sends signals to your body to reduce hunger, increase fat burning and reduce fat storage. When your cells are communicating properly they can "hear" this message.\nIf you eat a diet that is high in sugar and grains, however, the sugar gets metabolized to fat (and is stored in your fat cells), which in turn releases surges in leptin. Over time, if your body is exposed to too much leptin, it will become resistant to it (just as your body can become resistant to insulin).\n\n\n
- A misguided fallacy that persists to this day is the belief that saturated fat will increase your risk of heart attacks. Folks, this is simply another myth that has been harming your health for the last 30 or 40 years. The truth is, saturated fats from animal and vegetable sources provide a concentrated source of energy in your diet, and they provide the building blocks for cell membranes and a variety of hormones and hormone like substances. When you eat saturated fats as part of your meal, they slow down absorption so that you can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are also needed for the conversion of carotene to vitamin A, for mineral absorption, and for a host of other biological processes. \n
- A misguided fallacy that persists to this day is the belief that saturated fat will increase your risk of heart attacks. Folks, this is simply another myth that has been harming your health for the last 30 or 40 years. The truth is, saturated fats from animal and vegetable sources provide a concentrated source of energy in your diet, and they provide the building blocks for cell membranes and a variety of hormones and hormone like substances. When you eat saturated fats as part of your meal, they slow down absorption so that you can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are also needed for the conversion of carotene to vitamin A, for mineral absorption, and for a host of other biological processes. \n
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