1. Nutrition Lesson POWER NUTRIENT FOOD GROUPS

2. HEALTH & FOOD Many times, when people talk about being healthier, they talk about the foods that you shouldn’t eat. It’s time to take a look at all the positive things food has on your health. You are what you eat! This month we will be focusing on different food groups.

3. Legumes Alliums Berries Meat and eggs Colorful fruits and veggies Cruciferous veggies Dark-green leafy veggies Nuts and seeds Organic dairy Whole grains POWER NUTRIENT FOOD GROUPS

4. METABOLISM Metabolism is your biochemistry Food influences your metabolism by affecting the hormones that are released Hormones “little messengers” that carry information from your body to your brain and vice versa Some hormones tell you when you’re hungry or full Other hormones decide what to do with your food, to store it or burn it.

5. POWER NUTRIENT FOOD GROUP #1: LEGUMES Examples Beans, lentils, peas, peanuts, clover, chickpeas Best choice: red beans

6. POWER NUTRIENT FOOD GROUP #1: LEGUMES Benefits Rich source of soluble fiber – key to good blood sugar control Fights inflammation, cancer Increases fat burn Makes you feel full Works with your hormones to help lose weight

7. POWER NUTRIENT FOOD GROUP #1: LEGUMES Eat it! Have 1 to 3 servings a day Dried beans are better than canned Refried beans in lard don’t count… (one serving is half a cup!)

8. POWER NUTRIENT FOOD GROUP #2: THE ALLIUM FAMILY Examples Onions, leeks, chives, shallots, and scallions Best choice: garlic

9. POWER NUTRIENT FOOD GROUP #2: THE ALLIUM FAMILY Benefits Helps your liver remove bad chemicals Body detoxers Lowers cholesterol Produces hormones that help fight obesity and diabetes Keeps blood sugar levels stable

10. POWER NUTRIENT FOOD GROUP #2: THE ALLIUM FAMILY Eat it! At least 1 serving a day Chop garlic and let it stand for 10 min before adding it to your recipe If you can, eat it raw Battle garlic breath by chewing a piece of parsley or mint

11. POWER NUTRIENT FOOD GROUP #3: BERRIES Examples Avocado, banana, barberry, bearberry, blueberry, cranberry, currant, goji, grape, persimmon, pumpkin, strawberry Best choice: Berries!

12. POWER NUTRIENT FOOD GROUP #3: BERRIES Benefits Filled with soluble fiber High quantities of polyphenols which reduce your body’s absorption of specific starches an fat Reduces blood glucose levels Stops fat cells from growing Helps you lose weight

13. POWER NUTRIENT FOOD GROUP #3: BERRIES Eat it! At least 1 serving per day Choose organic Choose fresh or frozen, never processed

14. POWER NUTRIENT FOOD GROUP #4: MEAT & EGGS Examples Best choice: Alaskan wild salmon

15. POWER NUTRIENT FOOD GROUP #4: MEAT & EGGS Benefits Best source of amino acids needed to build muscle Releases growth hormone and regulates other types Omega-3s manage blood sugar & fight obesity Salmon relaxes you during PMS…

16. POWER NUTRIENT FOOD GROUP #4: MEAT & EGGS Eat it! 3 to 5 servings per week Organic free-range meats and eggs Wild caught fish (canned is ok) Daily fish oil supplements work