Processed fast food

Omega 6 heavy diet (fried)

No fiber

Unlimited volume/starvation

High salt

Distracted eating/alone/fast

Don’t move

Hate everyone

Avoid spirituality

The 100+ year old Blue Zone qualities:

-mostly whole food plant based diet

-walking daily

-sleeping/napping value

-family belonging

-spiritual/religious belief

Common failed eating practices:

-lowfat, nocarb

-meal replacements

-eat once a day

-pick and choose from a diet philosophy

-eat oat meal and celery

If you really knew what to do, you would be able to do it…..get a coach with experience to design a blueprint based on your b

High end ways to change practice:

low glycemic index/loads

gluten free/dairy free

high fiber

hari hachi bu

gluten free/dairy free

mindful eating (control your hormones)

How fast food gets into the bloodstream

The more processed, the faster the rise

The faster the rise the quicker the dump

Insulin Dumping brings on hunting for

more fast food!!! (repeat)

Gluten

Dairy

Save tough restrictions it for the real fight!

Women 25g/d Men 35g/d

Whole foods mostly plant based

Metamucil/fibercon/benefiber

Leptin/Ghrelin/Cortisol/Insulin/Dopamine

-an ancient tradition now proven to allow 30minutes of

stomach stimulation to reach the brain and give satiety

-hormones are delicately secreted and absorbed to

regulate all the bodies functions, unless your diet is bad!!?

Pray or pause before eating

Get up for seconds (non family style food-walk

to your meal)

Sectioned plates/smaller plates/portions

Chew slow/take your time/stop when about 8

10ths full (Hari Hachi Bu)

DrRic Go Bags (snack size bags with something

to eat if running behind/stuck in traffic/sleepy)

South beach

Atkins

PALEO

FODMAPs

Gluten free

Low glycemic

Seven Countries Study

Greece = lowest heart + longest lived

OliveOil, Fruit&Veggie, Legumes, Fish,

and Wine = Med Diet

Increase Fiber to 25grams or 35grams/day

Omega 3 supplement 2000mg/day

Fish Friday/Meatless Monday

Switch off dairy (gluten fast if in a fight)

Pick an author-read cover to cover

Mindful eating (before/during/after meals)

Limit caffeine to pre-exercise only as needed

Embrace sleep REMx6 per night

Dress for season (exercise 12months/year)

Fiber for Cholesterol/Sugar

Fish for Cholesterol/Mood/Arthritis/Heart

B’s for Fatigue

Fermented for IBS (Pro/Pre biotics)

Vitamin D/sun for Bone/Hormone Issues

Cherry juice for Gout

Turmeric/Spice for Brain/Pain/Inflammation

Resveratrol/wine for Cancer

Magnesium for Blood Pressure

Earth’s highest concentration of Centenarians

19

Family Unit (great great grandparents involved

always)

Social networks/weekly gathering

Mostly whole food plant based eating

Spirituality

Moving/walking

Getting outside

(many of the studied centenarians were

living independently)

Everyone has a blueprint

Set realistic goals/love your change

Get some sleep

Calendar review/journal

Reassess and get a “coach” (trainer, yoga

teacher, exercise physiologist, physical therapist, counselor,

psychologist, nutritionist, registered dietician)

See an Integrative Medicine Doctor

Thinking

Eating

Activity

Bartlett Park District

March 19th –noon (BYOL)

Prep for Preseason 2015

An all-age plan to bring back “healthy”