Copyright © 2011 The Wellness Connection Go for the Greens

Copyright © 2011 The Wellness Connection New Awareness What behaviors have you changed or implemented since we last met?

Copyright © 2011 The Wellness Connection Learning Objectives 1.Learn about Greens - the new food group 2.Understand the importance of micro nutrients 3.Know what foods are nutrient dense 4.Understand the reasons to eat greens and organic 5.Discover the Dirty Dozen and the Clean Fifteen

Copyright © 2011 The Wellness Connection Assessment Questions

Copyright © 2011 The Wellness Connection Greens - the New Food Group Bitter –Kale –Collard Greens –Mustard Greens –Arugula –Romaine –Mache Mild –Spinach –Bok Choy –Watercress –Swiss Chard –Beet Greens –Napa Cabbage

Copyright © 2011 The Wellness Connection Fill Yourself with Foods of Color Red – helps to lower blood pressure Orange and yellow – helps to lower LDL cholesterol and promotes collagen formation Green – support retinal health and limit activity of cancer cells Blue and purple– boosts immune system activity White – help to balance hormone levels

Copyright © 2011 The Wellness Connection Colors of the Rainbow

Copyright © 2011 The Wellness Connection Macro vs. Micro Nutrients Macronutrients –Fat –Protein –Carb Micronutrients –Phytochemicals –Antioxidants –Vitamins –Minerals

Copyright © 2011 The Wellness Connection Nutrients Present in 100-Calorie Portions Broccoli Romaine Lettuce KaleSirloin Protein 11.2 g11.6 g9.46 g5.4 g Calcium 182 mg257 mg455 mg2.4 mg Iron 2.2 mg7.9 mg3.1 mg0.7 mg Magnesium 71.4 mg43 mg59 mg5 mg Potassium 643 mg2,071 mg1,059 mg88 mg Fiber 10.7 g12 g6.7 g0 Phyto- chemicals Very high 0 Antioxidants Very high 0 Folate 107 mcg971 mcg47 mcg3 mcg (12.6 oz)(25.1 oz)(11.7 oz)(0.84 oz) This table is from the forthcoming revised version of Dr. Fuhrman's book Cholesterol Protection for Life.Cholesterol Protection for Life

Copyright © 2011 The Wellness Connection Nutrients Present in 100-Calorie Portions Broccoli Romaine Lettuce KaleSirloin B2B mg0.71 mg0.38 mg0.04 mg Niacin 1.64 mg3.6 mg2.2 mg1.1 mg Zinc 1.1 mg1.8 mg0.59 mg1.2 mg Vitamin C 143 mg171 mg83 mg0 Vitamin A 6,757 IU18,571 IU21,159 IU24 IU Vitamin E 5 mg3.2 mg1 mg0 Cholesterol mg Saturated fat gm Weight 357 g714 g333 g24 g (12.6 oz)(25.1 oz)(11.7 oz)(0.84 oz) This table is from the forthcoming revised version of Dr. Fuhrman's book Cholesterol Protection for Life.Cholesterol Protection for Life

Copyright © 2011 The Wellness Connection Calcium (mg) in 100 Calories Bok Choy1,055Turnip Greens921 Collard Greens559Kale455 Romaine Lettuce257Tofu236 Milk194Broccoli182 Sesame Seeds170Soybeans134 Cucumber108Cauliflower88 Carrots63Fish38 Eggs32T-bone Steak5 This table is from the forthcoming revised version of Dr. Fuhrman's book Cholesterol Protection for Life.Cholesterol Protection for Life

Copyright © 2011 The Wellness Connection More Reasons to Eat Dark Leafy Greens Adequate fiber Digestive enzymes Strengthen immune system Improve circulation Alkaline vs. acidic Improved liver, gall bladder, kidney function

Copyright © 2011 The Wellness Connection Acidic vs. Alkaline Foods Acidic vs. Alkaline Foods Acidic –White flour-based breads and pastas –Refined sugars –Artificial sweeteners –Coffee and soda –Dairy products –Processed corn and grain –Fish Alkaline –Almonds (raw) –Apples –Avocados –Watermelon –Leafy green lettuce and spinach –Citrus fruits – Broccoli –Carrots

Copyright © 2011 The Wellness Connection Go Organic When Possible Buy organic when possible –Minimize toxins, pesticides and waxes –Organic foods can’t intentionally include Genetically Modified Organisms (GMOs) Look for the Numbers 3 & 4 = conventionally grown 9 = organic 8 = genetically modified

Copyright © 2011 The Wellness Connection Organic Buying Guide Organic foods can’t intentionally include GMO ingredients Look for “Non-GMO Project” labels Avoid at-risk ingredients such as –Soybeans –Canola –Cottonseed –Corn

Copyright © 2011 The Wellness Connection Buy the Best Produce Possible Source: Environmental Working Group

Copyright © 2011 The Wellness Connection Mango Green Smoothie 2 Cups WATER 2 large handfuls of SPINACH 5 oz. FROZEN MANGOS ½-1 BANANA ½ APPLE

Copyright © 2011 The Wellness Connection Veg-Shred Prep time 15 – 25 minutes Ingredients –Kale –Beets & beet greens –Broccoli –Carrots –Celery –Cabbage (red or green) –Radish Instructions –Wash and dry all ingredients, then shred in food processor

Copyright © 2011 The Wellness Connection Learning Objectives 1.Greens - the new food group 2.Why micro nutrients? 3.Nutrient dense foods 4.Reasons to eat greens and organic 5.Dirty Dozen / Clean Fifteen

Copyright © 2011 The Wellness Connection Action Plan Fill out action plan Anchor your learning – read Go for the Greens chapter Fill out daily feedback form

Copyright © 2011 The Wellness Connection Your Thoughts? Q & A, Discussion

Copyright © 2011 The Wellness Connection Please Complete Feedback Form Three things I liked from today’s class are… Three things I didn’t like are… Three things I would change are…