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