creating a healthier you using a whole foods approach

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

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.

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.

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.

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

“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

Food is information to your bodyJeffry Bland, MD Founder of Functional Medicine

Inflammation and Chronic Inflammation and Chronic DiseaseDiseaseObesityArthritisIrritable BowelAutoimmune Diseases

Sinus Problems

Alzheimer’s Disease

High Blood Cholesterol

Insulin ResistanceDecreased

Immune FunctionElevated CRP

(heart disease)

Standard American Diet Standard American Diet (SAD) (SAD)

Color Wheel

of Foods

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.

Energy BalanceEnergy Balance

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.

What IS a What IS a whole foodwhole food, , anyway?anyway?

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:

Fresh and Seasonal

Buy fresh, seasonal, local and organic when available and affordable.

Better yet– grow your own!

Whole Foods are:

Proteins Carbohydrates Fats

We will use these categories to build our meals.

A Whole Foods Diet Contains:

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

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

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?

CarbohydratesCarbohydrates Vegetables Grains

Fruits Dairy

Examples of Whole Food Carbohydrates

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

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

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

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

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

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

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?

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

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

◦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

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

Get more nutrients with less Get more nutrients with less calories calories MEAL # 2MEAL # 1

How Do We Put It All Together?

SummarySummary

Before beginning your meal, take 3 slow breaths…relax…and enjoy!

Enjoying Your Meal

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)

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.

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

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!

Healthy, Whole Foods DietHealthy, Whole Foods Diet

Are you willing to take a challenge ?

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