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TRANSCRIPT
Natural Energy Through Clean Eating
WITH DR. BONNIE SCHNAUTZ, ND, CNHP
WHAT IS NATUROPATHY?
“All the methods of a Naturopath are natural methods, the agents of life such as food, air, sun, exercise, relaxation, sleep and the use of herbs”
Naturopaths do not treat, diagnose or cure. Naturopaths educate and empower. Educate you to Balance your body.
SESSION 6 - DIGESTION PROCESS
5 Steps of Digestion 1. Sight and Smell 2. Mouth 3. Stomach 4. Small Intestine 5. Large Intestine
THE SESSION 6 - DIGESTION Easiest to Hardest to Digest: 1. Fruits: 15-30 minutes if eaten alone
(citrus always eat alone) 2. Veggies: 30-50 minutes depending
on prep and type 3. Grains/starches: 90-120 minutes 4. Animal proteins: 4-6 hours 5. Fats
SESSION 6 - ENZYMES
1. Protease = Protein
2. Amylase = Carbs (glycogen and starch)
3. Lipase = Fats
Water, temperature and pH are key!
Cooking food over 118 degrees destroys enzymes.
VITAMIN F – EFA’S
• Flaxseed, Pumpkin Seeds • Avocado, Cold pressed EVOO • Wild Salmon • Walnuts • Alfalfa sprouts • Farm raised or Organic eggs • Coconut Oil – (MCT oil) • Chia seeds
Lack of EFA’s distort reproductive process
HYDRATION
• Why? • Body, brain 70-85% • Detox the body
• How much? Half your weight • Types of hydration
• Coffee is NOT one • purified or distilled • avoid fluoride & aluminum
CAUTION: SIDE EFFECTS OF THIS PROGRAM MAY INCLUDE…
u Increase your energy u Slow or reverse the aging process u Lose weight or maintain your ideal weight u Balance or heal the body u Improve digestion and “Get the colon rollin” u Improve sleep u Reduce inflammation and pain u Less colds or flu-like symptoms u Rebuild or repair the immune system
BEFORE CLEAN EATING
Living off “crap in a bag, crap in a box”, sugar, preservatives,
additives and caffeine.
SESSION 1 – GETTING STARTED AND ACHIEVING YOUR GOALS
1. Why Set Goals?
2. My Wellness Goal Template
3. 95% Success Strategy Tracker 4. How Dr. Bonnie Replaced Processed
Foods
Americans Live to eat!
We SHOULD be eating to LIVE!
• Repair Damaged Tissue • Fuel (Premium) Your Body • Proper Immune Function • Digestion, Assimilation &
Elimination
• 1 in 3 children will develop cancer in their lifetime
• 1 in 2 born today will develop heart disease
• 20 million U.S. children are obese (1 in 3)
• 25% take prescriptions drugs on a regular basis
• By age 12 many of children have developed the
beginning stages of hardening of the arteries.
Our Children Are Unhealthy Too
Can you Relate to Any of These Health Issues?
Problem
Allergies/Asthma
Sinus, Flu, Bronchi>s
IBS, Diges>ve Issues
Hormonal Imbalance
Excess Weight
High Cholesterol
Depression
Conven,onal Solu,on
Meds
Meds
Meds
Meds
Meds
Meds
Meds
Healing Solu,ons
Food
Food
Food
FSA and Food/Herbs
FSA and Food
FSA and Food/Herbs
FSA and Food/Herbs
WHAT’S NOT WORKING? • Sugar-free foods • Diet/Low fat foods • Diet Soft Drinks • Weight-loss drinks &
bars • High-sugar/Energy
drinks • Artificial sweeteners
o Nutrasweet™/aspartame o Splenda™/sucralose
• Excess animal protein
• White bread, pasta, rice
• Fiber bars, cereals • Overeating and
obsession with food • Weight-loss pills,
potions, creams
IS THIS FOOD? • White boneless chicken, water, food starch-‐modified, salt, chicken flavor (autolyzed yeast extract, salt, wheat starch, natural flavoring (botanical source), safflower oil, dextrose, citric acid, rosemary), sodium phosphates, seasoning (canola oil, mono-‐ and diglycerides, natural extrac>ves of rosemary). BaQered and breaded with: water, enriched flour (bleached wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), yellow corn flour, food starch-‐modified, salt, leavening (baking soda, sodium acid pyrophosphate, sodium aluminum phosphate, monocalcium phosphate, calcium lactate), spices, wheat starch, whey, corn starch. Prepared in vegetable oil ((may contain one of the following: Canola oil, corn oil, soybean oil, hydrogenated soybean oil, par?ally hydrogenated soybean oil, par?ally hydrogenated corn oil with TBHQ and citric acid added to preserve freshness), dimethylpolysiloxane added as an an?foaming agent). CONTAINS: WHEAT AND MILK
SESSION 2 – ENERGIZED BY PROTEIN & CALCIUM FROM PLANTS
1. Protein: What, Why & Sources
2. Vegan Sources of Calcium
3. Action Steps Session 2
PLANTS PROVIDE ENERGY • Animal Protein
o Hard to digest § Slow transit time, body works harder § Acidic
o Calcification > painful aging o Lacking antioxidants o Lacking fiber o Incorporate a Meatless Monday! Make dinner a
salad with a plant-based dish. o People who live the longest eat LESS meat.
RAW PLANTS PROVIDE ENERGY • Live vs Dead food – cooked over 118 degrees • Enzymes are a crucial every bodily process • Raw/Live food benefits are:
o Weight loss o Decreased cravings o Increased energy o Mental clarity & focus o Contain crucial minerals
WHY FIBER
• Provides feeling of fullness • Pulls toxins out and “gets the colon rollin” • Helps absorb nutrients • Balances blood sugar • Helps manage weight, reduce obesity • Shown to reduce many chronic diseases How Much? • High Fiber source = 5 g/serving • Min. 26 g/day for women
TYPES FIBER: SOLUBLE & INSOLUBLE
REAL VS FAKE FIBER
Fiber Energy Zappers • Processed high fiber cereal (loaded with
white and/or chemical sugar) • Fiber powders and Pills • Produced in Lab: maltodextrin and
polydextrose • Isolated Fibers: inulin, soy hulls, oat and
sorghum fibers • Better options: food or flax, pure psyllium
CRUCIFEROUS VEGETABLES
• Cancer protection: October 1996 issue of Journal of the ADA showed 70% or more of the studies found a link between cruciferous vegetables and protection against cancer
• Isothiocyanates type of phytochemicals that break down carcinogens
• Natural, safe detox
BREAKFAST LIKE A KING? Energy Zappers • Coffee, OJ, energy drinks, black tea • Frozen pastries, breakfast meals or fast
foods • Processed boxed cereals • High sugar or artificially sweetened yogurt • Sugar- laden instant oatmeal • Ready-to-drink, high sugar, preservative
laden weight-loss or energy drinks
BREAKFAST LIKE A KING Energy Blasters • Water (distilled or purified) • Quinoa (grain) • Boiled or poached eggs with greens • Oatmeal/Oat bran with nuts, seeds, Chia
and/or ground flax seed • Green Juice or Smoothies • Plant-based meal replacement drink (little or
no preservatives, non GMO soy)
GET THE WHITE OUT AND GLUTEN
§ Rice § Bread § Flour § Cereal § Pasta
Whole Grain = first ingredient Enriched means stripped of nutrients and replaced with synthetics.
GET THE GLUTEN OUT
Primarily found in Rice, Bread, Flour, Cereal, Pasta, Crackers, Bars, Cookies
Gluten (GLUE-ten): • High addictive, genetically engineering (GMO). • Can create bloating, gas, heaviness, allergies • Easiest way to avoid is eat REAL food!
PROPORTION DISTORTION
• Downsize your dinner plate to salad plate
• Use measuring cups not serving spoons
• More plants than animals
o Make ½ of your plate plant-based
• Eat until SATISFIED, not until FULL
HYDRATION
• Ask yourself, “Am I hungry or THIRSTY?”
• Body/cells/brain is 75-85% water
• Types: Distilled, Reverse Osmosis, Alkaline
• Coffee, black tea, alcohol, soda Dehydrate
• Raw Fruits/Veggies count
• Flush Toxins
HYDRATION – CON’T
• 1% dehyration = thirst • 2% dehyration = fatigue & short-term
memory loss • 5% dehyration = decline in muscle strength • 10% = can mean serious health problems
such as delirium and blurred vision • Water reduces the brains desire for
excessive amount of external energy sources!
MR. SANDMAN
Sleep – body repairs and rebuilds • 10a-2p • 7-9 hours (listen to YOUR body) • Avoid Electronic Insomnia • Power Down hour – no TV, PC or Cell Phone
• Other Sleep Stealers: • Pets/Children • Alcohol • Sleeping Pills
NON NEGOTIABLES: TRACKING INTAKE
• Read ingredient label before Nutrition Facts • Document everything you eat/drink • Statistics prove people that track Food
Intake eat better and therefore lose more weight
• Time/Date/Amount • How did the food/meal make you feel?
o Energetic, light, focused, happy, satisfied o Bloated, lethargic, gassy, irritable, full
NON NEGOTIABLES: PLANNING
Weekends are best for most o Decide which 2 meals for week (Let spouse or
kids pick one) and what snacks will be o Inventory ingredients and make List (10 min) o Shop (60 minutes) from List o Prepare/wash fruits veggies for week (30 min) o Make meals (120 min)
BONNIE’S FAVORITE BREAKFAST OPTIONS
o Quinoa o Green Smoothie o Juice Plus Complete Meal
Replacement o Farm fresh eggs with Greens o Eziekel toast with coconut oil and
almond/sunflower seed butter
BONNIE’S FAVORITE LUNCH/DINNER OPTIONS
• Quinoa with pasta sauce
• Wild Fish over Salad Greens
• Roasted root veggies w/sauted greens
• Sweet potato lentil stew
AFTER CLEAN EATING
Beau and I hiking through one of the many parks in the tri-state.
PRODUCTS & SERVICES • Private Coaching Wellness or Weight Loss • Wellness Presentations - group or organization
Speaking • Retreat – Eat, PLAY and Love Your Body 10/13/12 • Labs: 24 Hour Urinalysis, Hair Tissue Analysis • Juice Plus Whole Food concentrates, Tower
Gardens • Therapy Grade Essential Oils
B-Renewed with Bonnie Schnautz
BonnieSchnautz