FAITH, FOOD AND FITNESS, FALL 2016MEETING 6: PROTEIN AND THE REAL WORLD

AGENDA

• Make granola!• WHYLSO• Greg’s glycemic index!• Story of the talents-how does it apply to health and your temple?• Protein points• Meals and Nutrient timing

STORY OF THE TALENTS

• Matthews 25: 14-30• https://www.biblegateway.com/passage/?search=Matthew+25%3A14-

30&version=ESV;NIV

PROTEIN 101

• Used to build: skin, bones, hair, muscle, organs, blood, fingernails• Used in many functions: digestion, movement, transport, immunity,

storage, thinking• We need a variety to achieve the 21 essential amino acids• Harder to digest protein includes red meat, porn, milk, soy• Easier to digest protein includes fish, eggs, veggie based.• 35 g at a time is the most that can be processed…even less as you

age. The rest becomes expensive urine. 4 oz chicken breast is 24-32g. 10 oz steak is 75 g.

FARM RAISED VS PASTURE RAISED

• Antibiotics are given routinely to livestock to encourage rapid growth and prevent infection in over-crowded, unsanitary and stressful living conditions.

• 80% of antibiotics manufactured each year are given to food industry animals.• Environmental Working Group found antibiotic resistant bacteria in packaged

meat in grocery stores in:• 81% of ground turkey tested• 69% or pork chops tested• 55% of ground beef tested and• 39% of chicken tested.

WHERE’S THE BEEF (FROM)

• Grass Fed animals can produce 300-500x more CLA than their grain fed cousins. CLA is the chemical that helps reduce body fat deposits and improve immune function.

• Best source of meat for CLA- Kangaroo!• Grass Fed Beef has:

• 7 x more Beta Carotene• 30% more calcium• 3 x more Vitamin E• 2 x more B12 and 3 x more B1

CHICKEN AND THE EGG

• Chicken breast is naturally low in sodium but some chickens are “plumped” or “enhanced” with saltwater, broth or other sodium-rich additive to make it more tender. Avoid chicken with anything other than water as an added ingredient on the label.

• Chicken Labels- (practical paleo- pg 63- Guide to Food Quality Handout)• Free Range- they have access to the outdoors.• Organic- free range plus birds have been fed all organic diet and no antibiotics.• Certified Humane- means the chickens were raised with a higher standard of care.• No Antibiotics added- ensures that the chickens were never given antibiotics.• Hormone Free- means nothing on chicken. USDA prohibits hormone use in poultry.• Farm Raised- loose definition- could be a factory on a farm setting.• All Natural- meaningless- has nothing to do with how chicks were raised, treated or how they were fed.

CHICKEN AND THE PASTURE RAISED EGG

• Big misconception - brown eggs have no extra nutritional value.• Pasture Raised chicken eggs have 2-10 times more Omega 3• Contain vitamins B12 and Folate• Contain 4-6 times more vitamin D• 1/3 less cholesterol• ¼ less saturated fat• 2/3 more vitamin A• 3 times more vitamin E• 7 times more Beta Carotene

CHICKEN AND THE EGG

• Good- Buy organic, pasture raised eggs at the grocery store• Better- Buy eggs from a local farmer or farmers market• Best- Raise your own chickens- or find a friend that does!

FISH/SEAFOOD

• Farmed fish eaters have higher blood levels of inflammatory chemicals linked to risks of cancer, diabetes and Alzheimer's.

• Seafoodwatch.org (and an app for your phone) is from Monterey Bay Aquarium- keep you posted on best fish selections to eat and when.

• Wild Caught salmon has • 10x more Omega 3 to 6 ratio• 4x more vitamin D

MEALS 101

• Which of these is the “meal”

MEAL

• A combination of the following• Protein• Complex carb• Fruit or vegetable

• All else is something else….

MEALS, TAKE 2

MEALS TAKE 3

• Which one is a meal?

NUTRIENT TIMING 101

• Eating volumes and intensity should match activity levels• All exercise that causes a breakdown justifies protein and carbs in a 1:2

ration, as soon as possible, but not longer than 20 minutes• Exercise in excess of 20 minutes should follow with a meal within 90 minutes• Pre-load workouts with carbs and small amounts of proteins. Avoid fat before

or during a workout.• Know thyself and hold yourself to a new standard• Control the insulin machine at the end of the day. Avoid diabetes!

WHAT THE GAURA’S DO

• Make our own cereals• Plan the week• Shop according to the plan, not the moment/special/urge • Plan the 15%

SHOOT FROM THE HIP GRANOLA RECIPE

• 1 box old fashioned rolled oats• ½ cup coconut oil, liquid• 4 ripe bananas• ¼ cup maple syrup• 1 tsp vanilla extract• Cinnamon, to taste• Salt to taste• Nuts/dried fruits, once done cooking

• Mash the bananas• Heat the oil• Mix everything but the fruits and nuts

together in a large bowl. Hands work best

• Cook at 425 for 15 minutes. Stir. Cook another 15 minutes at 350. Stir. Add fruits and nuts and let cool. Serve ½ to 1 cup per serving. Make 16 servings