1. WELCOME to LOW CARB GUELPH

2. OUR GOAL To improve health through dietary change specifically by decreasing carbohydrate and increasing good fat intake

3. Stephanie Leblanc RD Katie Pothier RN Kim Zinger RN Anna Issakoff-Meller MD

4. Should I be here? YES!!!! If you want more energy to feel healthier lose weight improve blood pressure improve sleep apnea improve diabetes polycystic ovarian syndrome decrease inflammation in your body decrease your risk for: heart attacks strokes cancer depression dementia decrease your medications YOU SHOULD DEFINITELY BE HERE.

5. MACRONUTRIENTS All food is made of these 3 things 1.FAT - ”good” and “bad”, essential fatty acids 2.PROTEIN - fish,meat,poultry,eggs,essential amino acids 3. CARBOHYDRATES - sugars and starches, nothing essential, except for babies

6. CARBOHYDRATES = SUGARS Chains of millions of sugar molecules

7. CARBOHYDRATES Chains of MILLIONS of SUGAR molecules

8. Carbohydrates and Sugar are indistinguishable to our body chemistry Whole grain bread=candy

9. CANDY

12. CANDYCANDY

14. 4 grams carbs= 1 t sugar 1 slice of BREAD = 18g = 4 ½ t sugar 1 cup special K = sugar 21g = 5 ¼ t sugar 1 cup cooked OATMEAL = 22g = 5 ½ t sugar 1 multi grain bagel = 55g = 13 ¾ t sugar 1 cup RICE/ SPAGHETTI = 40g = 10 t sugar 1 medium POTATO = 36g = 9 t sugar 1 Quaker GRANOLA BAR = 19g = 4 ¾ t sugar 1 cup OJ = 25g =5 ¾ t sugar 1 cup MILK = 3 t sugar 1 cup CHOCOLATE MILK= 6 1/2 t sugar 1 banana = 20g = 5 t sugar BUT our bodies only want -1-2 tsp of sugar diluted in our entire bloodstream

15. CARBOHYDRATES = SUGARS

16. What happens when I eat carbs? Enzymes breaks it into sugar Blood sugar rises Pancreas makes insulin Insulin brings sugar from our blood into our cells Energy and fat production(storage) High insulin levels

17. This is due to a high carb diet causing a high insulin state!

19. METABOLIC SYNDROME OUR METABOLISM IS MALFUNCTIONING CARBS INSULIN

20. HIGH INSULIN IS BAD the more carbohydrates we eat, the higher the insulin the more fat we make Insulin doesn’t let us break down our fat supplies for energy, so its extremely difficult to lose weight and we feel hungry and tired

21. HIGH INSULIN IS BAD we retain more salt and water our blood pressure rises inflammatory molecules in our blood rise As our pancreas becomes exhausted our insulin production decreases and we are diagnosed as diabetic we are at higher risk for depression and twice as likely to get dementia

22. HIGH INSULIN IS BAD our liver makes more ‘bad’ triglycerides (check your blood test) Our HDL ‘good cholesterol’ drops (check your blood test). Our LDL ‘bad cholesterol’ becomes nastier (check your cholesterol/HDL ratio) the easier our blood clots

23. So because of eating carbs and having high insulin we develop High bad triglycerides, low good HDL high chol/HDL ratio maybe high BP inflammation more clottable blood risk for heart attacks and strokes

24. We are at higher risk for various cancers 1.Thyroid, 2.Esophagus 3.Breast 4. Uterus 5.Ovaries 6.Pancreas 7. Colon and likely others …. and because of eating carbs and and having high insulin and excess weight

25. So….lets feed our bodies very few carbs !!!!

26. MEAT AND FISH ARE YOUR NEW MEDICINE NO CARBOHYDRATES! YIPPEE! Grass fed is best

27. GOOD FATS ARE YOUR BEST FRIENDS NO CARBOHYDRATES! HOORAY!!! Fish oil is great Coconut oil

28. VERY YUMMY HERBS & VEGETABLES 1 cup cooked broccoli-1 tsp sugar 1 cup lettuce-1/2 tsp 1 cup cucumber-3/4 tsp sugar 1 med. carrot-1 1/4 tsp 1 med. Tomatoe-1 tsp 1 red pepper-1 ½ tsp 1 zucchini—1 ¼ tsp

29. GO BACK. WE MESSED EVERYTHING UP. 4 min ago agriculture 5 sec ago 20x sugar Metabolic syndrome

30. If we have been eating real food for 24 hours, agriculture gave us large scale access to carbohydrates four minutes ago and sugar consumption has increased twenty fold in the past five seconds. I wonder which food is more likely to be responsible for the obesity epidemic or any modern disease… Zoe Harcombe

31. 5 sec ago5 sec ago

34. OUR GOAL IS YOUR GOOD HEALTH Your goal is 20-50g carbs daily

35. LowCarbGuelph Food Guide