Download Drinking Your Micronutrients - Concord Food Co-op

Drinking Your
Micronutrients
Presented by Kelly Lang, CHHC
© 2012 Green Life Wellness, LLC. All rights reserved.
© 2007 The Johnsson Group | 123 N. Wacker Drive, Suite 2075, Chicago IL 60606 | www.thejohnssongroup.com
About Me
 
Received my Certification through the Institute for
Integrative Nutrition in NY.
 
Work with people 1 on 1 to help them figure out the
best foods and nutrients for their bodies
 
Teach classes on Cleansing & Detoxification, Sugar
Addiction and Hidden Food Sensitivities
 
Eat organic, sustainable, whole foods and support
local agriculture as much as I possibly can
 
Believe that the body has an amazing ability to heal
– if we love it and treat it well
© 2012 Green Life Wellness, LLC. All rights reserved.
What We Will Cover Today
 
What are Micronutrients
 
Why it can be beneficial to DRINK them
 
How to start!
© 2012 Green Life Wellness, LLC. All rights reserved.
Macronutrients
 
Macronutrients are the caloric components of
our food:
–  Protein, Carbohydrate or Fats
© 2012 Green Life Wellness, LLC. All rights reserved.
Macronutrients
© 2012 Green Life Wellness, LLC. All rights reserved.
Micronutrients
Are the smaller components found in food that
are vital to our health
 
Vitamins
 
Minerals
 
Trace Elements
 
Phytochemicals
 
Antioxidants
© 2012 Green Life Wellness, LLC. All rights reserved.
The problem
 
The American Diet consists largely of
macronutrients :
–  Meat, Dairy, Carbs and Sugar
© 2012 Green Life Wellness, LLC. All rights reserved.
According to Dr. Joel Furhman
 
Lack of micronutrients and too much
macronutrient will increase the accumulation of
free radicals in the body; it increases appetite,
messes up neural senses and increases BMI.
Over a period of time these all will lead to
heart disease, cancer, diabetes, Parkinson
disease and so many other health issues. Since
cancer lives in fat, losing weight can significantly
reduce the chances of cancer, heart disease or
diabetes. Micronutrients are full of nutrients like
phytochemcials, bioflavonoid and antioxidants.
© 2012 Green Life Wellness, LLC. All rights reserved.
Getting them In
 
We are all eating.
 
But are we getting the right balance of
micronutrients to support our energy levels,
healing, longevity?
 
Or are we mostly eating Macronutrients?
© 2012 Green Life Wellness, LLC. All rights reserved.
The Challenge
 
For many of us it can be challenging to get in
enough fresh vegetables and fruits
 
Are you getting 6-8 servings a day?
 
And .. Are they mostly cooked? Cooking
destroys many of the delicate but highly
beneficial micronutrients.
 
Do you get enough variety?
© 2012 Green Life Wellness, LLC. All rights reserved.
Need for Variety
 
Different foods contain different micronutrients.
 
Scientists used to believe that the14 essential
vitamins and 16 minerals were the key to health,
but now we know there are thousands of
different nutrients – like phytochemicals,
antioxindants and bioflavanoids that come
packaged in whole fruits and vegetables.
 
This is why “fortified” foods didn’t prevent the
current health crisis.
© 2012 Green Life Wellness, LLC. All rights reserved.
Why Variety?
 
Different fruits and vegetables contain different
micronutrients:
–  Lycopene & Carotenoids – found in red veggies
–  Lutein – found in dark leafy greens like kale, spinach
–  Ellagic Acid – found in berries like raspberries
© 2012 Green Life Wellness, LLC. All rights reserved.
So How do you Get More & Variety?
© 2012 Green Life Wellness, LLC. All rights reserved.
Drink your Micronutrients!
© 2012 Green Life Wellness, LLC. All rights reserved.
Benefits of Drinking Your Micros
–  In most cases –less time consuming
–  Easier on digestion - many of us have impaired
digestion due to poor eating habits and stress and
most of us do not chew well
–  More variety of vegetables used
–  Can usually get MORE in than if you were simply
eating the raw vegetables as is.
© 2012 Green Life Wellness, LLC. All rights reserved.
Different Ways of Drinking Nutrients:
 
Juicing
 
Blending
 
Soups
–  We are going to focus on Juicing & Smoothies !
© 2012 Green Life Wellness, LLC. All rights reserved.
Juicing
© 2012 Green Life Wellness, LLC. All rights reserved.
Juicing – Plus Side
 
Great way to get high amounts of micronutrients
in (you couldn’t eat as many raw or cooked
veggies as you can drink in 1 juice)
 
More variety of veggies used
 
Raw = getting enzymes plus sensitive, delicate
micronutrients aren’t destroyed
© 2012 Green Life Wellness, LLC. All rights reserved.
Juicing – Down Side
 
Juices are not enough to sustain you long term.
There is no protein or fat – so juices cannot
stand alone as a meal. (ok for cleansing but not
for long term)
 
if you are overweight, have high blood pressure,
diabetes or high cholesterol it is best to limit
using fruits until you normalize these conditions
 
May need to start slow, develop a “taste” for it
© 2012 Green Life Wellness, LLC. All rights reserved.
Smoothies
© 2012 Green Life Wellness, LLC. All rights reserved.
Smoothies – Plus Side
 
More flexibility in what can be added to the
blender: fruit, veggies, protein powder, nuts,
seeds, oils etc.
 
Maintains the fiber content of the foods (pulp is
not removed)
 
Can feel like a “treat” – along the lines of a
milkshake. 
 
Wider initial acceptance (easier to hide the bitter
greens!)
© 2012 Green Life Wellness, LLC. All rights reserved.
Smoothies – Down Side
 
Thicker, sometimes chewy texture depending on
vegetables used and quality of blender
 
More filling (could be a good thing) – but not if
you are trying to get a really high nutrient
infusion
© 2012 Green Life Wellness, LLC. All rights reserved.
Choosing your Micronutrients
 
How to Get Started
© 2012 Green Life Wellness, LLC. All rights reserved.
Choosing your Micronutrients
 
Start with Fruits and Veggies you already like
 
Find one or two recipes for a juice or smoothie
and play with it – adjusting ingredients to suit
your taste preferences.
 
Make it enjoyable & fun
 
Experiment…. Play!
 
Gradually add in more nutritious veggies and
fruits (dark greens, berries etc)
© 2012 Green Life Wellness, LLC. All rights reserved.
My Favorites
 
Great Green Juice:
–  Kale, Celery, Cilantro, Ginger, Lime, ¼ green apple
 Cherry
Bomb Smoothie:
–  ¼ cup frozen cherries, brown rice protein powder, 1/2
cup homemade almond milk, Chia Seeds, Maca
powder, water for desired consistency
© 2012 Green Life Wellness, LLC. All rights reserved.
Questions?
Kelly Lang, CHC
Green Life Wellness, LLC
(603) 286-5052
[email protected]
www.greenlifewellness.com
www.backontrackcleanse.com
© 2012 Green Life Wellness, LLC. All rights reserved.