CREATING A HEALTHIER You Using a Whole foods approach
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Transcript of CREATING A HEALTHIER You Using a Whole foods approach
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CREATING A HEALTHIER CREATING A HEALTHIER YOU USING A WHOLE YOU USING A WHOLE FOODS APPROACHFOODS APPROACH
MOVE Toward a Healthier YOU! Presentation
Session # 1
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MOVE TOWARD A Healthier MOVE TOWARD A Healthier YOU!YOU!
Consists of 6 one-hour workshops
Includes MOVE! Handout Book Offers a new approach to self-
management of chronic disease.
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So, You’re Thinking About So, You’re Thinking About it….it….Please turn to page 18 of your
MOVE! Handout Book.Complete the worksheet at the
bottom of B03 “So, You’re Thinking About It!”
Complete the registration form and pre-test.
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Basic Ground RulesBasic Ground RulesPlease be on time for all
workshops.Turn off or mute cell
phones.Be respectful of other
participants.Avoid side conversations.
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At the end of today’s session At the end of today’s session you will be able to…you will be able to…Identify the health benefits of
achieving and maintaining a healthier weight
Make small realistic changes to promote permanent lifestyle changes
Be able to choose healthy, whole foods to include in your daily food choices
Agree to participate in a 30 day-challenge
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“The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.”
-Thomas Edison, Inventor
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Food is information to your bodyJeffry Bland, MD Founder of Functional Medicine
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Inflammation and Chronic Inflammation and Chronic DiseaseDiseaseObesityArthritisIrritable BowelAutoimmune Diseases
Sinus Problems
Alzheimer’s Disease
High Blood Cholesterol
Insulin ResistanceDecreased
Immune FunctionElevated CRP
(heart disease)
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Standard American Diet Standard American Diet (SAD) (SAD)
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Color Wheel
of Foods
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Basic Principles of Weight Basic Principles of Weight Management and Health Management and Health
PromotionPromotionChoose high quality, nutrient
dense foodsBalance the food you eat with
physical activityStrive for optimal wellness which
is a combination of body, mind, and spirit.
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Energy BalanceEnergy Balance
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Michael Pollan’s Food RulesMichael Pollan’s Food Rules 1.Eat food.2.Don't eat anything your great-
grandmother wouldn't recognize as food.
3.Avoid food products containing ingredients that a third-grader cannot pronounce.
4.Eat only foods that will eventually rot.
5.Eat all the junk food you want ….as long as you cook it yourself.
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What IS a What IS a whole foodwhole food, , anyway?anyway?
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Foods that are eaten as close to their natural state as possible◦ Example: chicken breast instead of chicken
nuggets
Foods that are not processed or refined◦ Brown rice instead of white Minute Rice
Foods that do not contain synthetic chemicals, additives, preservatives or artificial colors
Whole Foods Are:
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Fresh and Seasonal
Buy fresh, seasonal, local and organic when available and affordable.
Better yet– grow your own!
Whole Foods are:
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Proteins Carbohydrates Fats
We will use these categories to build our meals.
A Whole Foods Diet Contains:
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Needed for growth and repair of all cellsSupport proper metabolismEssential for production of hormonesBuilding blocks for the immune systemPreserve and build muscle massStabilize blood sugars and helps us feel fullAlternative source of energy when carbohydrates
are not available
Why Are Proteins Important?
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Fish◦ Fish Cod, Flounder, Halibut, Herring, Mackerel,
Mahi Mahi, Red Snapper, Wild Salmon, Swordfish, Trout, Tuna
◦ www.oceansalive.org website for fish safety information
Poultry or foul◦ Chicken, Duck, Turkey, Ostrich, Goose
Red meats ◦ (Grass fed) Beef, Pork, Lamb, Buffalo, Deer
Examples of Whole Food Proteins
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Legumes and beans◦ Peanuts, Pinto beans, Navy beans, Green peas,
Lentils, Black-eyed peas, Chick peas (garbanzo beans), Lima beans, Soybeans (Tofu, Edamame)
Nuts and seeds◦ Almonds, Pecans, Walnuts, Cashews◦ Sunflower seeds, Flaxseed and Pumpkin seeds
More Examples of Whole Food Proteins
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Main fuel source for the body: ENERGY!
Regulation of blood sugarPrevent the breakdown of protein for energyGood source of B vitaminsSupport digestion and elimination (fiber)Prevention of ketosis
Why Are Carbohydrates Important?
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CarbohydratesCarbohydrates Vegetables Grains
Fruits Dairy
Examples of Whole Food Carbohydrates
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Type of CarbohydratesType of CarbohydratesAlso called Complex (Healthy)
Carbohydrates: ◦Are found in vegetables, fruits and
whole grains◦Take longer for the body to digest
and absorb (stabilizes blood sugars)
◦Are good sources of fiber◦Contain phytonutrients, minerals &
vitamins
Whole Food Carbohydrates
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Type of CarbohydratesType of CarbohydratesAre not considered Whole
Foods and should be avoided.
◦Are found in highly-processed foods like cookies, candies, chips, snack cakes, soda, white flour, pasta
◦Break down into sugar quickly◦Have little or no fiber in them◦Are associated with obesity, heart
disease and other chronic diseases
Simple Carbohydrates
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Vegetables: Asparagus Watercress Mushrooms Onions Green Peppers Rhubarb Bean Sprouts Zucchini Cauliflower Rutabaga Celery Cucumbers Beets
Whole Food Carbohydrates =
Vegetables• Brussels Sprouts• Sauerkraut• Cabbage• Broccoli• Summer squash• Carrots• Lettuce:
– Bib– Romaine– Green Leaf– Red Leaf
• Tomatoes• Eggplant• Turnips
• Greens:– Turnip– Beet, chard– Spinach– Collard
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Fruits: Apples Apricots Bananas Blackberries Blueberries Cranberries Raspberries Strawberries Cherries Purple Grapes Nectarines Peaches Plums Tangerines
• Melons • Dates • Figs• Raisins• Dried Fruits, in moderation
Whole Food Carbohydrates = Fruits
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Dairy:Choose Fat-free
(skim) or 1% milk.
Dairy products include lower-fat yogurt,
buttermilk, soy milk, dry milk, goat’s milk, sweet
acidophilus milk, and kefir.
Whole Food Carbohydrates = Dairy
products
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Aim for 5 grams of fiber per serving)
Grains: Brown Rice Oats Wheat Barley Corn Rye Quinoa (keen-wah) Spelt Kamut Millet Buckwheat Amaranth
Grain Products: 100% Whole Wheat Pasta 100% Whole Wheat Tortilla 100% Multi-Grain Bread 100% Whole Grain Brown
Rice Whole Grain Breakfast
Cereals
Whole Food Carbohydrates = Whole Grains
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For skin, nails, hair and cell development
For hormone production
Involved in our nervous and neurological systems (mood and memory!)
Cell communication by keeping membranes healthy so messages between cells can take place
Why Are Healthy Fats Important?
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Good Fats/Oils◦Cold water fish◦Avocados◦Cold-pressed oils
Extra Virgin Olive Oil Canola Oil Safflower oil Sunflower oil
Don’t Heat to High Temperatures
Healthy Types of Fats
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Omega 3 fatty acids: EPA, DHA The American Heart Association recommends at
least 2 servings of fish per week.
◦ Salmon (fresh or canned)◦ Sardines◦ Tuna (fresh or canned)◦ Mackerel ◦ Halibut
Healthy Types of Fats
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◦Battered & fried foods◦Fat from red meats (beef, lamb,
pork)◦Stick Margarines, Butter, Cream◦Partially hydrogenated
vegetable oil (Trans-fats)
Types of Fats To Avoid
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Oils that have been heated to high temperatures
Oils that have been re-used & not replaced weekly
Why? Because they cause:
Hardening and clotting of the arteries
Oxidation (or rusting) of cells – similar to a cut apple turning brown and mushy when exposed to the air.
Types of Fats To Avoid
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Get more nutrients with less Get more nutrients with less calories calories MEAL # 2MEAL # 1
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How Do We Put It All Together?
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SummarySummary
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Before beginning your meal, take 3 slow breaths…relax…and enjoy!
Enjoying Your Meal
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What About Nutrition Supplements?
•Eat as healthy as you can…. •Consider taking a Multivitamin &
MineralMen & post-menopausal women may
need a Multi-vitamin without
IronPre-menopausal women may need a
Multi-vitamin with Iron
•Don’t take individualized, separate vitamins…
Unless you check with a Doctor or Dietitian
Exception: Vitamin D3 ( 800 IU to 2,000 IU/Day)
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Vitamin D Vitamin D Important for type 2 diabetes. Appears to
increase insulin production in type 2 diabetes. Stabilizes inflammation in patients with asthma. Associated with improving immunity
and reducing cancer. May improve cardiac function. Reduction of falls in elderly. Positive role on sleep, muscle and joint pain.
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All of these are also important…….
CHEW your food very well.MOVE your bodyBREATHE – relaxation
breathing, yoga, meditationCONNECT with family and
friendsBE PRESENTDRINK WATER – 8 glasses (or green tea)SLEEP
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4-week Challenge4-week ChallengeEat whole, real, unprocessed
foods½ your plate fruits and
vegetablesChoose high-quality proteins like
fish and chicken more often.Include beans dailyOnly whole grainsOnly good fats!
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Healthy, Whole Foods DietHealthy, Whole Foods Diet
Are you willing to take a challenge ?
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HomeworkHomework1. Use your food and activity logs to
record what you are eating and what times as well as track your physical activity.
2. Use the Physical Activity Worksheet for one day to track how much time
3. Wear comfortable shoes and clothes because you will be moving next class
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