Nutrition 101
You Are What You Eat. Who Do You Want To BE?
Dr. Sarah Marshall, ND

There has been an increase of about 500 calories per person per day
NOT the whole story

Standard American
Diet (SAD)
Added Sugar
17%
Meat, Eggs,
& Nuts
18%
Dairy
10%
Added Fat
24%
Vegetables 5%
Fruit 3%
Grains
23%

Old Model: New Model:

WHAT you eat matters more then how much

Are your hormones working against you?

Do you have the nutrition you need? (i.e. absorption, bioavailability, utilization)

Are toxins holding you back form loosing weight?

How stressed are you?


Increases blood sugar

Increases holding on to toxins

Increases inflammation

Decreases immune function

Decreases digestion and absorption of nutrients

Inhibits weight loss because body is in CRISIS


You Tube Video Dr. Lustig

Sugar = sucrose = HFCS

Fat does not make us fat!

Sugar, specifically fructose, makes us fat
High Fructose Corn Syrup

The Coca Cola Conspiracy

One soda per day adds 15lbs per year

Soda is not alone, fruit juice and sports drinks

Macronutrients

Healthy Protein

Healthy Fats

Complex Carbohydrates

Clean WATER!!
Micronutrients

Vitamins

Minerals

Antioxidants

Probiotics

Essential Fatty acids

Five Key Areas of Fitness
1.
Eat Clean
2.
Increase nutrient absorption
3.
Eliminate allergenic and addictive foods
4.
Balance blood sugar
5.
Support organs of elimination and natural detoxification

What to eat to ADD Health
Mostly
Vegetables &
Some Fruit;
50%
Healthy
Meats, Fat &
Eggs; 25%
Nuts, seeds, beans, & GF grains; 15%
X-Factor
10%

Building blocks of your body

Used to make muscles, ligaments and cartilage, hormones, neurotransmitters, enzymes, antibodies, carry oxygen in blood

Sources: animal protein (meat, pork, fish, poultry, eggs) vegetable protein (beans, grains, yeast, pea)
 It matters where it comes from. Healthy meat is raised on its natural healthy diet.
That means grass fed cows, wild game, wild caught fish, and meat and eggs from pasture raised chickens.

Building blocks of all cell membranes (the brain of the cell), nerve and brain tissue, immune cells, and of many hormones
Fats are the source of all fat soluble vitamins like vitamin A, D, E, and K.
We cannot properly absorb and utilize minerals, such as calcium and magnesium, without fats present.

Source:

From healthy animals in pork, beef, poultry, game, fish, seafood, and butter

Organic olive oil and coconut oil are the best plant choices.
Like protein, where you get your fat matters. Due to modern farming and ranching practices organic grass-fed sources are a must when it comes to choosing healthy animal fat sources.
When buying olive oil and coconut oil, buy organic cold pressed or expeller pressed oils. The best butter is organic pasture raised.

Primary purpose is to make energy

Complex carbohydrates

Simple carbohydrates

Fiber

Eat LOTS of Veggies and some fruit

5-6 cups of veggies a day

PLUS 1 serving of fruit a day eaten between meals
This is NOT Low Carb

5 cups of veggies is about 800-1000 calories, or roughly 50% of your daily intake


USDA defines as “unprocessed or unrefined, or unprocessed and unrefined as possible”.

Anything a cave man would recognize as food.

Anything your great (great?) grandmother would recognize as food

REAL food (vs. food like substances)

Food that Grows!

Tanda’s definition, “A food that can be picked from a tree, plucked from the ground, or shot.”

Avoid processed food

Really do not eat diet food, low fat, low sugar

Avoid fake sugar (aspartame,
NutraSweet, phenylalanine)
Avoid food sensitivities: listen to your body
Avoid inflammatory foods: gluten, dairy, soy, sugar, alcohol
Avoid Sugar: especially soft drinks, sports drinks, fruit juice, dried fruit

Allergies vs sensitivities vs intolerance
The big 5
1.
Dairy
2.
3.
4.
Gluten
Eggs
Soy
5.
Corn
(…peanuts, tree nuts, latex, citrus, nightshades, specific fruits and vegetables)

Why do we have all these issues with food?
Results Immune System Stress

Excess inflammation

Poor healing time

Frequent colds and flues

Autoimmune diseases
Take home: Symptoms can result in ANY system – especially look for mood issues emotional issues, and brain function

How do you know?

IgE testing


IgG testing
Muscle testing


EAV testing
Elimination diet (gold standard!)




1 month min (3 mo best case)
You choose the foods to eliminate
Remove all foods at once
Add back in one at a time
*