HSYAT Healthy Eating Forum

1. HSYAT Healthy Eating Forum Taking bites towards a healthier you

2. Overview • First we will go over the basics: • What is healthy eating? • Why should I concern myself with it now? • What’s in it for me? • How do I transition into a healthier lifestyle? • Where can I purchase resources to make these changes? • “Create your plate” • “Calorie Quiz” • Demo • Q and A

3. First and Foremost… • Defining a healthy lifestyle: A healthy existence is a holistic experience; it’s not about one day becoming a vegan or going on a juice cleanse to drop 5 pounds. It’s a commitment to yourself and to the planet. To be a conscious eater and understand how food can heal, nourish, and sustain you is one of the most rewarding choices you can make.

4. Busy Lifestyles As a teenager, it’s easy to simply ignore health claims and just shove whatever you can get our hands on into our mouth. With school, sports, clubs, and other activities, our health is often compromised as a result of this busy schedule. McDonald’s or In-N-Out may seem like the only solution for dinner when you are starving after a hard sport’s practice, homework, or music lessons. I’m here today to offer you other solutions and show you that change, no matter how small, is beneficial and will pay off enormously in your performance in every aspect of your life.

5. Investing in your Wellness • On the surface, it seems to be easier, cheaper, and faster to consume fast food. • However, healthy eating can be seen as a long term investment, one that pays off now and later to boot. • Whether you spend an extra 5 minutes preparing a homemade meal, 5 bucks on some organic fruits and veggies, or 5 days being active in the week, you are on a lifelong path toward good health.

6. Shocking Statistics… Average American diet (yearly) • 24 lbs.. artificial sweeteners • 29 lbs.. French fries • 600 lbs.. of dairy • Laden with high fructose corn syrup • 2700 calories/day • 23 lbs.. pizza • 53 gallons of soda • 2.736 lbs.. sodium • 110 lbs. red meat

7. More appalling statistics • 29% of all the vegetables consumed per American each year are French fries… that’s 30 pounds! • Each American annually consumes 100 pounds of corn and corn syrup! • The average American consumes 17 more pounds of meat now than in the 1970s. (165 vs. 187 pounds) • Average Americans consume 181 pounds of milk each year, just in glasses of the liquid alone, and not included in other products.

9. This makes me sad… • 68% of the children in the US are classified as obese  • 2/3 of all the people in the US are overweight and obese • What is to blame for these horrible statistics? • Ourselves! The average American diet is high in meat, dairy, sugars, processed foods, and low in fruits, nuts, un-fried veggies, and whole grains. • The government subsidizes these agribusinesses who push their fattening products on us, the consumers. • So what can we do? Fight the man! • I’m here today to get you on track and take yourself out of this growing epidemic. • Take charge of your health, take charge of your life.

10. The Proof is in the Pudding • Clearly, from just the name, “junk food” is not good for you, or your soul for that matter. (when was the last time you rested easy after consuming a quarter pounder…NEVER!) • Junk foods quite literally trash your brain: studies have shown that foods high in trans fats such as pastries, candies, and fried food, actually deteriorate brain function. • That morning doughnut may actually make you perform worse on your test first period!

11. Why our Bodies Can’t Run on Dunkin’, or Burger King, or McDonald’s, or take out Chinese food, or Taco Bell, or any of those other processed food havens • Junk food effects your energy levels: • Since this type of food-like substance lacks vital nutrients, you may feel chronically fatigued and lack energy to perform in school, sports, and at home. • When you consume refined sugar (found in everything from Frappuccino to processed snack foods) your pancreas secretes high levels of insulin to prevent a dangerous spike in blood sugar levels. • You are basically killing your metabolism!

12. Junk Food Contributes to Poor Performance and Obesity • The large amounts of fat in junk food, especially the bad kind (saturated) accumulates in the body leading to obesity and as a result, an increased risk for serious chronic illnesses such as diabetes, heart disease, arthritis (heart attacks too). • The high levels of fat and sodium can also cause high blood pressure and hypertension. • Excessive sodium has a negative effect on renal function which contributes to poor kidney function.

13. Junk Foods Can Damage Your Liver and Heart • High sodium and fat content present in many common food substances of today, raise LDL or bad cholesterol levels, contributing to build up in the arteries, and ultimately, heart disease. • high levels of trans fatty acids found in junk and fast foods can lead to fatty liver deposits which eventually lead to liver dysfunction and disease.

14. Junk Food is a Huge Contributor to Diabetes • Over time, high sugar levels and simple carbohydrates in junk food can contribute to type 2 diabetes. • Without the protein and complex carbs that your body demands for consistent blood sugar levels, these levels will drop suddenly after eating. The cycle will then repeat because you’ll crave sugar and then likely end up eating more junk food.

15. Video Presentation Watch as Dr. Travis Stork from the Doctor’s challenges himself to the “unhealthy diet”. Let’s see what happens to the human body when you eat certain fatty, sugary foods.

16. The Keys… • So now that we have gone over what NOT to eat, let’s review what should be going on your plate. • Eating healthy first and foremost is about balance. • This is NOT A DIET, THIS IS A LIFESTYLE CHANGE. • Nothing is off limits, meaning you don’t have to give up the foods you love entirely. • If you have a soft spot for Oreos, you don’t have to give them up completely, just eat them less frequently and in moderation.

17. When you put Good in… • There are so many set ratios of how many servings of this, this, and this we should eat every day and sometimes they contradict each other based on who is sponsoring the message (i.e. if the Dairy Council sponsors, they will advise 5 or 6 servings of dairy a day to gain more profit) • However, these pyramids should only serve as a guide and not be followed to a T. • It’s all about your own individual body and how much your body requires.

19. Everlasting Health starts… in the soil • As you can see in the picture, vegetables should make up most of your plate, and your diet. • If you don’t remember anything else today, I want you to take away that good grub comes from the ground. • The less handled something is, the more nutrients, polyphenols, antioxidants it retains making you feel that much better. • The fresher, more organic and natural something is, the better it will be for you.

20. Whole Foods for Better Health: why the produce section should be your best friend • Americans fill their diets with less than 3% fruits and vegetables. • The recommended intake is 70%, or roughly 18 servings of fruits and veggies a day. • Remember, servings are small: 1 serving could be 1 cup of carrots (handful) or 1 medium apple.

21. pH Balance-Yay for Bio! • Eating this mostly plant based diet keeps your body alkaline meaning it is not too acidic. • Too acidic of an environment can prompt the growth of cancer cells. Hence why broccoli is considered to be one of numerous veggies to help protect against certain cancers. • Meat for example is highly acidic and when consumed in excess leads the body to crave sweets from the other end to compensate. • Foods like apples, almonds, carrots, tomatoes, and cabbage all help keep the body in line because their pH of 8.0 is extreme close to the neutral pH of 7.

22. Four Pillars of Healthy Eating According to Whole Foods Market • To follow a healthy diet the program advises: • Choosing whole, unprocessed foods by eliminating any artificial additives. • Emphasize plant based foods no matter if you are a vegetarian, omnivore, eat dairy, etc. Eat colorfully to maximize the variety and nutrients you get from your produce. • Choose healthy fats such as the unsaturated ones from avocados, nuts, and seeds. Minimize processed ones such as margarine. • Eat foods that are nutrient dense meaning you are getting the most nutrition for your calories.

23. Making your plate • So now that we have the core of the plan initiated, it’s time to talk about what else makes up a balanced meal. • Whole Grains: whole grains are essential to active lifestyles. Whole grain breads, pasta, brown rice, quinoa, etc. are imperative. • Huge difference between whole and refined carbs. Whole grains have protein and keep you full and focused for a long time whereas refined ones such as white bread and pasta leave you hungry an hour later. It’s equivalent to eating straight up sugar.

24. Fats: the good, bad, and ugly • “eat fat, get fat” is a huge misconception • Fat is a vital nutrient that keeps you full and helps digest other nutrients properly

25. Good Fat vs. Bad Fat Good Fat Bad Fat Solid at room temp Saturated fat Linked to heart disease TRANS fat: man made fats added to processed foods to maintain shelf life hydrogenated i.e. butter, margarine, lard • Liquid at room temp • Monounsaturated-also good source of vitamin E • Omega three fatty acids (walnuts) • Polyunsaturated

26. Other examples of good fats • Monounsaturated fat • Olive oil • Canola oil • Sunflower oil • Peanut oil • Sesame oil • Avocados • Olives • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews) • Peanut butter • Polyunsaturated Fats • Soybean oil • Corn oil • Safflower oil • Walnuts • Sunflower, sesame, and pumpkin seeds
Flaxseed • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) • Soymilk • Tofu

27. Eat (good) fat. Stay fit • Fats from walnuts, coconut oil, cod-liver oil, olive oil, canola oil, macadamia and other nuts are shown to actually reduce weight. • These oils decrease appetite, promote weight and waist loss, decrease LDL or bad cholesterol and increase HDL or good cholesterol. • Because they keep you fuller for longer, they are important to incorporate into meals.

28. How much? • Total fat should make up 20 to 35% of daily calories needs • Fat has 9 calories per gram, so based on a 2,000 calorie diet, fats should take up about 400 to 700 calories a day or 44 to 78 grams altogether. • This is equivalent to about 12 walnut halves, 1 or 2 tbsp. of oils, and about 1 to 2 tbsp. of peanut butter • Remember: just because they are healthy, doesn't’t mean you need a ton of them.

29. Lean Proteins • Following a healthy diet means getting adequate protein from sources low in saturated fat. • On average, teenage boys need 52 grams and teen girls need 46 grams of protein each day. • Protein keeps you satiated between meals, and has properties that help build and repair muscles.

30. Protein Sources • Meat, fish, dairy, beans, whole grains, nuts, eggs, and even vegetables contain protein. • However, it’s best to stay away from most red meats as they are high in saturated fat and choose leaner sources(beans and nuts are good choices because they are high in fiber). • Even as a vegetarian its easy to acquire all the essential amino acids necessary for ideal health.

31. Exercise! • You can eat all the broccoli in the world, but without exercise, your body can never truly reach its peak. • The more active you can be, the better! • Shoot for at least 5 days a week of cardiovascular exercise (30-60 min.) and AT LEAST 2 days a week of strength training exercises • Remember to STAY HYDRATED • Working out is a great way to relieve stress, stay fit, and release some endorphins to put you in a better mood!

32. Guess the calorie count • As much as I assure people that calorie count is trivial compared to nutritional content, it’s still good to be conscious/aware of calories in common food items. • See if you can guess the totals.

33. Calories in A McDonald’s Salad? • A. 140 calories, 4.5 grams of fat • B. 450 calories, 21 grams of fat • C. 290 calories, 8 grams of fat • D. 345 calories, 32 grams of fat

34. Calories in A Starbuck’s Double Chocolate Chip Frappuccino • A. 310 calories, 10 grams of fat, 15 grams of sugar • B. 230 calories, 6 grams of fat, 12 grams of sugar • C. 410 calories, 20 grams of fat, 52 grams of sugar • D. 500 calories, 25 grams of fat, 42 grams of sugar

35. Calories in Chipotle Steak Burrito with the works (guac, cheese, sour cream) • A. 1110 calories, 51 grams of fat, 20 grams saturated fat • B. 560 calories, 34 grams of fat, 13 grams saturated fat • C. 1200 calories, 60 grams of fat, 42 grams saturated fat • D. 756 calories, 40 grams of fat, 26 grams of saturated fat

36. Thanks for listening! • To recap: make veggies and fruits the bulk of your means! • Exercise as much as possible! • Choose whole, unprocessed foods. • Limit the intake of junk food • Take charge of your health!