Reduce Inflammation 1 PRIME TIME HEALTH Series Class 4

2 Fight Inflammation Can a High Fat Diet be Healthy? FACT Eskimos in Greenland eat high-fat diets (around 60% of their daily calories come from fat – double the percentage recommended by the AHA) yet have one of the lowest incidences of heart disease, arthritis and diabetes in the world ! Why is this?

Fight Inflammation 3 The quality of fat is very important!

Inflammation 4 The term “inflammation” means the body’s immune system is “on fire!” Inflammation Disable joints (arthritis) Wrinkled skin and dermatitis Painful gut (gastritis)

Burrito = Artery Fight Inflammation 5 Cause of Inflammation Too much sticky stuff in the blood deposits too much sticky stuff in the tissues The body “fights” the inflammation which causes pain

Fight Inflammation Are you an iBod? (Insert picture here) 6

Fight Inflammation Workbook page XX Take the iBod Quiz 7

Fight Inflammation High fructose corn syrup Hydrogenated or partially hydrogenated oils, trans fats Number symbols (e.g. red #40) Flavor enhancers, especially MSG Artificial sweeteners: aspartame, sucralose Chemical preservatives (see the Dirtiest Dozen, page 76) Avoid “old words” on food labels 8

Fight Inflammation 9 Give yourself an oil change! This is some of the newest nutritional research in healthy aging. Eat LESS “old oils” Eat MORE “young oils.” more less

Fight Inflammation 10 Give yourself an oil change!

Fight Inflammation Go fish! Eat more seafood than meat Go plant-based diet Minimum of 9 servings per day 11 Increase Healthy Fats

Fight Inflammation Eat the Four S’s 12 SeafoodSalads SmoothiesSpices

Tools for Healthy Aging

Break and Snack 14

Tools for Healthy Aging 15 Keep your Prime Time Pharmacy open Practice the Pills and Skills model of health Make health your hobby Graze on good foods Reduce your waist Move More! Reduce Inflammation Just eat real foods

Just eat real foods 16 The REAL FOOD diet

Just eat real foods 17 Why we age: Sticky Stuff Our garbage- disposal system weakens We accumulate too much sticky stuff in our bodies

Tools for Healthy Aging 18 Keep your Prime Time Pharmacy open Practice the Pills and Skills model of health Make health your hobby Graze on good foods Reduce your waist Move More! Reduce Inflammation Just eat real foods Don’t Worry, Be Happy

Sticky Stuff 19 Antioxidants  Bodies make less  Eat more foods that contain them Oxidation = Rust Oxidants (free-radicals)  Damage cells and tissues

Immune System Young = powerful immune system Older = weakened immune system Sticky stuff builds up and we age 20

Prime-Time Health 21 Prime-Time Health 1.Keeping the sticky stuff out of your body 2.Strengthening your immune system

Just eat real foods 22 Real foods don’t build up sticky stuff in your body; fake foods do.

Prime-Time Pharmacy OPEN 23

Eating for Prime-Time Health are real foodsare nutrient-dense give you good-gut feelings don’t cause sticky stuff to build up in your bloodstream 24 Choose foods that:

Eating for Prime-Time Health What foods have all of these characteristics? The 16 Super foods! Pg (pictures of these foods) 25

Eating for Prime-Time Health The brain and eyes are the organs most affected, for better or worse, by nutrition 26

Eating for Prime-Time Health Reshape your tastes Listen to the wisdom of the body Avoid “bad words” on food labels Make an “instead of…” list Go fish!Food synergy 27

Eating for Prime-Time Health Mind over gut Repeatedly eat your “less-than- favorite” foods Brain tells your taste buds you like it You begin to crave these foods 28 Reshape your tastes

Eating for Prime-Time Health 29 Wisdom of the body Inner cravings for good foods Not liking bad foods Good gut feelings Losing our “wisdom of the body” Lost by defying it for long periods of time Rediscover it with the REAL FOOD Diet

Eating for Prime-Time Health High fructose corn syrup Hydrogenated oils Foods with dyes and numbers (e.g. red #40) on the ingredients list Flavor enhancers (e.g. MSG and its aliases) 30 Avoid “bad words” on food labels Artificial sweeteners (aspartame, sucralose)

Eating for Prime-Time Health Make an “instead-of” list 31 Instead of this...Eat this... CHIPSPOPCORN CANDYBAR TRAIL MIX ICE CREAM YOGURT

Eating for Prime-Time Health Pink color = astazanthin Benefits the brain Benefits the vision 32 Science says: Go Fish! Seafood lowers the “highs” Seafood raises the “lows” Seafood keeps sticky stuff out of your body Seafood is anti-inflammatory Seafood is brain food. Dr. Bill’s Prescription: Wild Pacific salmon, 6 oz, three times a week.

Eating for Prime-Time Health Food Synergy Mixing and eating super foods helps them work better in the body Examples on page

Eating for Prime-Time Health SalmonMulti-veggie salads Fruit and yogurt smoothies Spices (turmeric, black pepper, ginger, rosemary, cinnamon, garlic) 34

Don’t Worry Be Happy Stress 35

Don’t Worry Be Happy Stress management program Helper’s high (pg. 251) 36

Check for Understanding 37

Q & A 38