CREATING A HEALTHIER You Using a Whole foods approach

1. Session # 1 MOVE Toward a Healthier YOU! Presentation CREATING A HEALTHIER You Using a Whole foods approach

2. MOVE TOWARD A Healthier YOU! • Consists of 6 one-hour workshops • Includes MOVE! Handout Book • Offers a new approach to self-management of chronic disease.

3. So, You’re Thinking About 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.

4. Basic Ground Rules • Please be on time for all workshops. • Turn off or mute cell phones. • Be respectful of other participants. • Avoid side conversations.

5. At the end of today’s session 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

6. “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

7. Food is information to your body Jeffry Bland, MD Founder of Functional Medicine

8. Inflammation and Chronic Disease • Obesity • Arthritis • Irritable Bowel • Autoimmune Diseases • Sinus Problems • Alzheimer’s Disease • High Blood Cholesterol • Insulin Resistance • Decreased Immune Function • Elevated CRP (heart disease)

9. Standard American Diet (SAD)

10. Color Wheel of Foods

11. Basic Principles of Weight Management and Health Promotion • Choose high quality, nutrient dense foods • Balance the food you eat with physical activity • Strive for optimal wellness which is a combination of body, mind, and spirit.

12. Energy Balance

13. Michael Pollan’s Food Rules • Eat food. • Don't eat anything your great-grandmother wouldn't recognize as food. • Avoid food products containing ingredients that a third-grader cannot pronounce. • Eat only foods that will eventually rot. • Eat all the junk food you want ….as long as you cook it yourself.

14. What IS a whole food, anyway?

15. Whole Foods Are: • 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

16. Whole Foods are: Fresh and Seasonal • Buy fresh, seasonal, local and organic when available and affordable. • Better yet– grow your own!

17. A Whole Foods Diet Contains: ProteinsCarbohydratesFats We will use these categories to build our meals.

18. Why Are Proteins Important? • Needed for growth and repair of all cells • Support proper metabolism • Essential for production of hormones • Building blocks for the immune system • Preserve and build muscle mass • Stabilize blood sugars and helps us feel full • Alternative source of energy when carbohydrates are not available

19. Examples of Whole Food Proteins • Fish • Fish Cod, Flounder, Halibut, Herring, Mackerel, MahiMahi, Red Snapper, Wild Salmon, Swordfish, Trout, Tuna • www.oceansalive.orgwebsite for fish safety information • Poultry or foul • Chicken, Duck, Turkey, Ostrich, Goose • Red meats • (Grass fed) Beef, Pork, Lamb, Buffalo, Deer

20. More 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

21. Why Are Carbohydrates Important? • Main fuel source for the body: ENERGY! • Regulation of blood sugar • Prevent the breakdown of protein for energy • Good source of B vitamins • Support digestion and elimination (fiber) • Prevention of ketosis

22. Examples of Whole Food Carbohydrates Carbohydrates VegetablesGrains FruitsDairy

23. Whole Food Carbohydrates Type of Carbohydrates Also 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

24. Simple Carbohydrates Type of Carbohydrates Are 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

25. Whole Food Carbohydrates = Vegetables Vegetables: • Asparagus • Watercress • Mushrooms • Onions • Green Peppers • Rhubarb • Bean Sprouts • Zucchini • Cauliflower • Rutabaga • Celery • Cucumbers • Beets • Greens: • Turnip • Beet, chard • Spinach • Collard • Brussels Sprouts • Sauerkraut • Cabbage • Broccoli • Summer squash • Carrots • Lettuce: • Bib • Romaine • Green Leaf • Red Leaf • Tomatoes • Eggplant • Turnips

26. Whole Food Carbohydrates = Fruits Fruits: • Apples • Apricots • Bananas • Blackberries • Blueberries • Cranberries • Raspberries • Strawberries • Cherries • Purple Grapes • Nectarines • Peaches • Plums • Tangerines • Melons • Dates • Figs • Raisins • Dried Fruits, in moderation

27. Whole Food Carbohydrates = Dairy products 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.

28. Whole Food Carbohydrates = Whole Grains Grain Products: • 100% Whole Wheat Pasta • 100% Whole Wheat Tortilla • 100% Multi-Grain Bread • 100% Whole Grain Brown Rice • Whole Grain Breakfast Cereals Aim for 5 grams of fiber per serving) Grains: • Brown Rice • Oats • Wheat • Barley • Corn • Rye • Quinoa (keen-wah) • Spelt • Kamut • Millet • Buckwheat • Amaranth

29. Why Are Healthy Fats Important? • 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

30. Healthy Types of Fats • 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

31. 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

32. Types of Fats To Avoid • Battered & fried foods • Fat from red meats (beef, lamb, pork) • Stick Margarines, Butter, Cream • Partially hydrogenated vegetable oil (Trans-fats)

33. 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.

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

35. How Do We Put It All Together?

36. Summary

37. Enjoying Your Meal Before beginning your meal, take 3 slow breaths…relax…and enjoy!

38. What About Nutrition Supplements? • Eat as healthy as you can…. • Consider taking a Multivitamin & Mineral • Men & post-menopausal women may need a • Multi-vitamin without Iron • Pre-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)

39. 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.

40. All of these are also important……. • CHEW your food very well. • MOVE your body • BREATHE – relaxation breathing, yoga, meditation • CONNECT with family and friends • BE PRESENT • DRINK WATER – 8 glasses (or green tea) • SLEEP

41. 4-week Challenge • Eat whole, real, unprocessed foods • ½ your plate fruits and vegetables • Choose high-quality proteins like fish and chicken more often. • Include beans daily • Only whole grains • Only good fats!

42. Healthy, Whole Foods Diet Are you willing to take a challenge ?

43. Homework • Use your food and activity logs to record what you are eating and what times as well as track your physical activity. • Use the Physical Activity Worksheet for one day to track how much time • Wear comfortable shoes and clothes because you will be moving next class