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Nutrition 101
You Are What You Eat. Who Do You Want To BE?
Dr. Sarah Marshall, ND
Truth: We are eating more
There has been an increase of about 500 calories per person per day
NOT the whole story
But what ARE we eating?
Standard American
Diet (SAD)
Added Sugar
17%
Meat, Eggs,
& Nuts
18%
Dairy
10%
Added Fat
24%
Vegetables 5%
Grains
23%
Fruit 3%
Weight Gain (and loss)
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?
Roll of STRESS

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
“Sugar: The Bitter Truth”

You Tube Video Dr. Lustig

Sugar = sucrose = HFCS

Fat does not make us fat!

Sugar, specifically fructose, makes us fat
High Fructose Corn Syrup
“Sugar: The Bitter Truth”
The Coca Cola Conspiracy

One soda per day adds 15lbs
per year

Soda is not alone, fruit juice
and sports drinks
What Everybody Needs
Macronutrients
Micronutrients

Healthy Protein

Vitamins

Healthy Fats

Minerals

Complex Carbohydrates

Antioxidants

Clean WATER!!

Probiotics

Essential Fatty acids
Putting it all together:
Get Fit!
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%
Healthy Protein
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.
Healthy Fat
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.
Healthy Fat
Healthy Fat
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.
Healthy Carbohydrates
Primary purpose is to make energy

Complex carbohydrates

Simple carbohydrates

Fiber
Healthy Carbohydrates
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
EAT Whole Foods

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.”
The ‘Avoid’ List
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
Food Allergies &
Sensitivities
Allergies vs sensitivities vs intolerance
The big 5
1.
Dairy
2.
Gluten
3.
Eggs
4.
Soy
5.
Corn
(…peanuts, tree nuts, latex, citrus,
nightshades, specific fruits and
vegetables)
Food Allergies &
Sensitivities
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
Food Allergies &
Sensitivities
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
*