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Superfoods
 

Superfoods

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Here is a \'sample\' of one of FitGo\'s educational Nutrition Seminars ! Enjoy

Here is a \'sample\' of one of FitGo\'s educational Nutrition Seminars ! Enjoy

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    Superfoods Superfoods Presentation Transcript

    • Superfoods …. …just what are they and why are they good for us?...... Welcome
        • ADD-INS
      • Top 5 Reasons to eat superfoods:-
        • BONUS – NO SIDE EFFECTS !
      • Top Superfoods Offering Super Health Protection
        • Note the amt of Superfoods with Dietary Fiber.
        • WHY DO WE NEED D.F.?
      • WHY DIETARY FIBER:
        • Reduces toxic build up in colon.
        • Takes our system longer to process (digest)
        • NOTE:- Not present in animal products (ie- milk & meat)
      • BEANS:- make
        • healthy ‘dips’ (black beans, garbanzo beans & lentil spreads)
        • great for soups (lentil, split pea, navy beans)
        • bean salads (pinto, garbanzo beans)
        • makes a good substitute for meat in main dishes
      • ADD-INS
      • Blueberries
        • Potassium regulates blood pressure, aids in cell function, helps keep the right balance of water in fat & muscle tissues
        • Fresh, frozen, or dried are the best.
        • Canned tend to be higher in sodium.
        • The darker they are, the more anti-oxidants they have.
      • TOMATOES:-
        • Nitrosamines are compounds are the strongest carcinogen in tobacco smoke. By blocking the effects of these, the chances of lung cancer are reduced significantly.
      • ADD-INS
      • TURKEY
        • Recent studies have shown that cooking poultry with the skin on seals in the natural juices and the fat from the skin does not seep into the meat. So, dieters can avoid dried-out skinless cuts and just remove the skin before consuming.
      • TEA
        • "The overall antioxidant power of black tea is the same as green tea," but green tea does have ECGC, a powerful antioxidant that scientists think is quite special.
      • YOGURT
        • Note: When buying yogurt, be sure to purchase yogurt with live and active cultures
        • INFLAMMATION IS THE KEY DRIVER OF ALL CHRONIC DISEASES.
        • YOU DON’T NEED SPECIFIC FOODS FOR SPECIFIC AILMENTS.
        • 50 % to 70% OF SUFFERING COULD BE ELIMINATED BY WHAT WE EAT AND HOW WE MOVE:
    • Top 5 Reasons to eat Superfoods
      • Nutritional value
      • Ability to fight dis-ease
      • Reverse aging process
      • LDL cholesterol
      • risk of heart disease & cancer
    • Top Superfoods Offering Super Health Protection
      • Soy
      • Beans *
      • Blueberries *
      • Broccoli *
      • Oats *
      • Oranges *
      • Pumpkin *
      • Salmon
      • Soy
      • Spinach *
      • Tea (green or black)
      • Tomatoes *
      • Turkey
      • Walnuts
      • Yogurt
      • Chocolate
    • Why Dietary Fiber?
      • promotes normal elimination by providing bulk for stool formation
      • helps to satisfy appetite by creating a full feeling
      • Aids in reducing blood cholesterol
    • Examples of D.F. ( dietary fiber ):- Whole grains Vegetables Fruit Beans
    • BEANS
      • Good source of:
        • D.F.
        • Protein
        • Folic acid, Potassium & Calcium
        • Anti-oxidants
      • Reduces high levels of LDL’s
      • Versatile ‘superfood’
      • i.e.:- make healthy ‘dips’, soups, salads
      • good substitute for meat in main dishes
    • Blueberries Antioxidant Superfood
      • Packed with antioxidants & phytoflavinoids
      • high in potassium & vitamin C
      • anti-inflammatory
    • BROCCOLI
      • gives your immune system a boost
      • excellent source of vitamin C
      • Contains potent anti-cancer properties
      • Anti-viral & anti-bacterial activity
      • High in Vitamin K (mediates both coagulation and anticoagulation )
    • OATS
        • High in D.F.
      • When eaten regularly, oats -
        • reduce the risk of type 2 diabetes
          • ( blood sugar levels stabilize after eating oats)
        • can lower high blood pressure
        • Lower risk of heart disease
    • ORANGES Natures POWER Fruit
      • Excellent source of D.F.
      • provides more than 7% of the daily requirement of potassium.
      • Can suppress appetite up to 4 hours.
      • Activates the body’s detoxification process .
      • transport oxygen around the body.
      • good source of vitamin B folate.
      • Aids in reducing blood cholesterol levels.
      • Vitamin C helps with wound healing.
    • PUMPKIN
      • healthy dose of anti-oxidants
      • high levels of beta carotene (vitamin A)
      • Pumpkin Seeds are a great source of:
      • iron calcium magnesium
      • protein potassium zinc
      • D.F. selenium copper
      • vitamin B’s,E & C
      • omega-3 EFA
    • SALMON
      • high in protein
      • 4 oz serving of wild salmon provides a full day’s requirement of vitamin D
      • Canned salmon also contains large amounts of calcium (due to the bones of the fish)
      • B12, niacin, and selenium, B6 and magnesium
      • Note: -Most ‘canned’ salmon is made from wild salmon.
    • SOY
      • naturally high in protein,calcium & iron .
      • contains magnesium and boron (co-factors of calcium for bone health)
      • pre-menopausal women may benefit from eating soy foods
    • SPINICH nutritional powerhouse
      • rich in vitamin C, D.F. & carotenoids
        • type of bioflavinoid with potent antioxidant & immune enhancing properties.
      • *Lutein and **bioflavanoids
        • *prevent cataracts & macular degeneration
        • ** protect against age related memory loss.
      • helps protect against heart disease.
      • Fresh or frozen, add these greens to your food menu as often as you can.
    • Tea ( green or black )
      • Polyphenols in tea help:-
        • protect cells from "oxidative stress."
        • prevent blood clotting
        • lower cholesterol levels
        • neutralize enzymes that aid in the growth of tumors
        • De-activate cancer promoters
        • stimulate the immune system
    • TEA also contains Theanine (an amino acid unique to tea),
      • THEANINE Helps to:-
      • fight against mutagenic agents
      • Delay aging
      • fight high blood pressure
      • fight against viral and bacterial infection
      • improve the functions of the digestive and excretory systems
      To sum it up - by drinking 2-4 cups a day of tea, you can reap in the numerous curative and preventive tea benefits.
    • TOMATOES
      • Have large amounts of vitamin C
      • Contains the excellent anti-oxidant, * lycopene
        • * lycopene is a powerful inhibitor of lung, breast & endometrial cancer cells
      • Two powerful compounds, coumaric acid & chlorogenic acid, are thought to block the effects of nitrosamines.
      • Tomatoes don’t lose any of their nutritional value in the high heat processing , making canned tomatoes and tomato sauce are both just as viable and beneficial as fresh tomatoes.
    • TURKEY
      • is naturally low in fat (without the skin)
      • good source of vitamins B, B1,B6, zinc and potassium
        • keep LDL’s down
        • protect against birth defects, cancer & heart disease
        • aid in nerve function and growth
        • boost the immune system
        • regulate blood pressure, and
        • assist in healing processes .
    • WALNUTS
      • one of the best plant sources of protein.
      • rich in D.F., B vitamins, magnesium
      • anti-oxidant properties
      • High in good fats ( omega 3 fatty acids) which lowers LDL’s
      • improves blood vessel elasticity which prevents plaque accumulation.
    • YOGURT
      • Contains ‘friendly’ bacteria which strengthens your immune system.
      • Relieves ulcers (Ulcers are now known to be caused by bacteria living in the stomach, which is usually treated with large doses of antibiotics )
      • helps lactose break down properly, restoring a more healthy enviroment in the intestines
      • e xcellent for preventing yeast infection
    • A ç a í What is it?  The açaí (pronounced ah-sigh-ee) is a Brazilian berry that, according to studies from the Journal of Agricultural and Food Chemistry , packs a punch of antioxidants. It is heart-healthy, and extracts from the berry trigger a self-destruct response in leukemia cells. Açaí is known to help boost energy levels, improve digestion, promote sleep, promote healthier and younger-looking skin and cleanse the body of toxins. What’s great about it?   Açaí is packed with antioxidants, amino acids and omega-3's. Omega-3's can benefit people who suffer from a number of ailments, including heart disease, diabetes and depression. It is also high in monounsaturated fats—the kind you find in olive oil—and contains omega-6 and -9, which can help lower LDL ("bad") cholesterol. Use it... as you would any berry—add some to your smoothies in the morning or throw them into your fruit salad. They might be difficult to find, but don’t distress: you can find many juices with açaí in natural food stores. Because açaí  products are higher in fat, the flavour may seem odd at first, so "look for açaí juices that are mixed with other natural fruits,” advises Toronto registered dietician Madeleine Edwards.
    • Cocoa What is it?  Cocoa contains serotonin and dopamine, which are potent antidepressant compounds. Phenylethylamine (PEA) is also found in chocolate; it produces the same brain chemistry as falling in love. Cocoa also contains polyphenols, also found in red wine, which researchers believe are responsible for the cardiovascular and metabolic health benefits of chocolate. What's so great about it?   reduce blood pressure improve insulin sensitivity protects LDL cholesterol from oxidation and raise HDL ("good") cholesterol.
    • CHOCOLATE !
      • dark chocolate is packed with antioxidants
      • lowers blood pressure
      • look for chocolate with 60% or higher cocoa content
      • the darker it is, the lower the fat and sugar content
    • The Common
      • All SUPERFOOD is backed by research for scientifically proven health benefits.
      • SUPERFOOD is:-
      • Not modified
      • Not fortified
      • Not refined
      • Not altered
      • SUPERFOOD is REAL FOOD !
    • REFERENCES:-
      • Fourteen Foods That Will Change Your Life by Dr. Stephen Pratt and Kathy Matthews.
      • The Perricone Promise by Dr. Nicholas Perricone
      • Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann's 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality.
      • David Wolfe, author of Eating for Beauty and Naked Chocolate
      • Elizabeth Somer, MA,RD, author, Nutrition for a Healthy Pregnancy, Food & Mood, and The Essential Guide to Vitamins and Minerals
      • The Nutrition Desk Reference . Ann G. Kulze, MD, CEO & founder, Dr. Ann
      • Just Wellness; author, Dr. Ann's “A Simple Plan for Permanent Weight Loss & Lifelong Vitality” .
    • Thank-you for attending! Have a SuperFood day!
      • Presented by:-
      • Lori Lockhart
      • Fitgo www.fitgo.net
      • Certified:-
      • Personal Trainer
      • Nutrition/WellnessSpecialist
      • Group Fitness Trainer