1. Copyright Center for Mind-Body Medicine 2008 Whats a Healthy, Whole Foods Diet? Daemon Jones, ND

2. Copyright Center for Mind-Body Medicine 2008 Whats a whole food, anyway?

3. Copyright Center for Mind-Body Medicine 2008 Foods that are eaten in close to their natural state –Example: a chicken breast instead of a chicken nugget Foods that are not processed or refined –Brown rice instead of Uncle Bens Minute Rice Foods that do not contain: – synthetic chemicals, additives, preservatives or artificial colors Whole foods are:

4. Copyright Center for Mind-Body Medicine 2008 Basic Whole Foods Diet composed of basic food nutrients-- Proteins Carbohydrates Fats We will use these categories to build our meals. A basic whole foods diet is:

5. Copyright Center for Mind-Body Medicine 2008 Examples of Proteins Fish –Fish Cod, Flounder, Halibut, Herring, Mackerel, Mahi Mahi, Red Snapper, Salmon, Swordfish, Trout, Tuna –www.oceansalive.org website for fish safety informationwww.oceansalive.org Poultry or foul –Chicken, Duck, Turkey, Ostrich, Goose Red meats –Lamb, Buffalo, Cow, Pig Examples of Proteins

6. Copyright Center for Mind-Body Medicine 2008 Examples of Proteins Legumes and beans –Pinto beans, Navy beans, Green peas, Lentils, Black-eyed peas, Chick peas (garbanzo beans), Lima beans, Soy beans (Tofu, Miso, Edamame)… Nuts and seeds –Almonds, pecans, walnuts, cashews… –Sunflower, flax and pumpkin seeds… Examples of Proteins

7. Copyright Center for Mind-Body Medicine 2008 Why Proteins are Important Support proper metabolism Essential for creation of hormones Building blocks for the immune system Needed for growth and repair of all cells Preserve and build muscle mass Energy source when carbohydrates not available Stabilize blood sugars and helps feel full Why are proteins important?

8. Copyright Center for Mind-Body Medicine 2008 Carbohydrates Vegetables Fruits Grains Healthy Carbohydrates

9. Copyright Center for Mind-Body Medicine 2008 Type of Carbohydrates Healthy Carbs (Complex carbohydrates) –Are found in vegetables, fruits and whole grains –Take longer for the body to process (stabilize blood sugars) –Are good fiber sources –Contain phytonutrients, minerals & vitamins Unhealthy Carbs (Simple Carbohydrates) –Break down into sugar fast –Have little to no fiber –Are found in highly processed foods like cookies, candies, white flour, pastas and chips –In large amounts are associated with obesity and chronic disease outcomes Types of Carbohydrates

10. Copyright Center for Mind-Body Medicine 2008 Vegetables: Asparagus Watercress Mushrooms Onions Green Peppers Rhubarb Bean Sprouts Zucchini Cauliflower Rutabaga Celery Cucumbers Beets Healthy Carbohydrates Brussels Sprouts Sauerkraut Cabbage Broccoli Summer squash Carrots Lettuce: –Bib –Romaine –Green Leaf –Red Leaf Tomatoes Eggplant Turnips Greens: –Turnip –Beet, chard –Spinach –Collard

11. Copyright Center for Mind-Body Medicine 2008 Healthy Carbohydrates Fruits: apples apricots blackberries blueberries cranberries raspberries strawberries cherries purple grapes nectarines peaches plums tangerines melons dates figs raisins dried fruits

12. Copyright Center for Mind-Body Medicine 2008 Grains: Brown Rice Wheat Spelt Oats Barley Quinoa Rye Teff Corn Kamut Millet Buckwheat Amaranth Millet Barley Grain Products: 100% Whole Wheat Pasta 100% Whole Wheat Tortilla 100% Multi-Grain Bread 100% Whole Grain Brown Rice Whole Grain Breakfast cereals (ideally with fiber greater than sugar grams, with a minimum of 5 grams of fiber) Healthy Carbohydrates

13. Copyright Center for Mind-Body Medicine 2008 Main fuel source for the body: ENERGY! Regulation of blood sugar Prevent the breakdown of protein for energy Recognition and signaling in the body Support digestion and elimination (fiber) Prevention of ketosis Why are carbohydrates important?

14. Copyright Center for Mind-Body Medicine 2008 Buy fresh, seasonal, local and organic when available and affordable Better yet-- grow your own! Fresh & Seasonal Courtesy: Washington Youth Garden

15. Copyright Center for Mind-Body Medicine 2008 Good Fats/Oils –Essential Fatty Acids ( EFA) Omega 3, 6 and 9 Bad Fats/Oils –Hydrogenated and partially hydrogenated oils –Oils that have used and are sitting around –Why? Because they cause: clotting of the arteries increased cholesterol oxidation (or rusting) of cells– similar to a cut apple turning brown and mushy in the air. Types of Fats

16. Copyright Center for Mind-Body Medicine 2008 Good Fats/Oils –Cold water fish –Raw nuts and seeds –Avocados –Cold pressed oils Extra Virgin Olive Oil Safflower oil Sunflower oil Flax oil Bad Fats/Oils –Fat from red meats (beef, lamb, pork) –Butter –Cream Examples of Fats

17. Copyright Center for Mind-Body Medicine 2008 For skin, nails, hair and cell development For hormone development Involved in our nervous and neurological systems (mood and memory!) Direct cell communication by keeping membranes healthy so messages between cells can take place Why are fats important?

18. Copyright Center for Mind-Body Medicine 2008 How do we put it all together?

19. Copyright Center for Mind-Body Medicine 2008 Example using animal protein –3 oz piece of salmon –1 cup of lightly cooked broccoli and carrots –1 cup of brown rice –½ cup of baked apples Example using vegetable protein –2 cup of stir fried chick peas, spinach, onions, mushrooms and bell peppers –1 cup of brown rice –½ cup of baked sweet potatoes Making A Meal

20. Copyright Center for Mind-Body Medicine 2008 Before beginning your meal, take three slow breaths….relax…and enjoy! Enjoying Your Meal

21. Copyright Center for Mind-Body Medicine 2008 For more basic food information: www.whfoods.com

22. Copyright Center for Mind-Body Medicine 2008 www.cmbm.org Visit us on the web