CREATING A HEALTHIER YOU USING A WHOLE FOODS APPROACH MOVE Toward a Healthier YOU! Presentation Session # 1

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.

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.

Basic Ground Rules Please 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 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 body Jeffry Bland, MD Founder of Functional Medicine

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)

Standard American Diet (SAD)

Color Wheel of Foods

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.

Energy Balance

Michael 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 whole food, 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 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 Why Are Proteins Important?

Fish ◦ Fish Cod, Flounder, Halibut, Herring, Mackerel, Mahi Mahi, Red Snapper, Wild Salmon, Swordfish, Trout, Tuna ◦ 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 sugar Prevent the breakdown of protein for energy Good source of B vitamins Support digestion and elimination (fiber) Prevention of ketosis Why Are Carbohydrates Important?

Carbohydrates Vegetables Grains Fruits Dairy Examples of 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 Whole Food 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 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 calories MEAL # 2MEAL # 1

How Do We Put It All Together?

Summary

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 & 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)

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 body BREATHE – relaxation breathing, yoga, meditation CONNECT with family and friends BE PRESENT DRINK WATER – 8 glasses (or green tea) SLEEP

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!

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

Homework 1. 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