1. The Basics of Healthy Diet

2. Whole grains ： 5 servings or more Fruits ： 3 servings or more Vegetables ： 3 servings or more Legumes ： 2 - 3 servings Nuts/Seeds ： consume sparingly WATER 2. 1.

3. Whole grains ： 5 servings or more Fruits ： 3 servings or more Vegetables ： 3 servings or more Legumes ： 2 - 3 servings Nuts/Seeds ： consume sparingly WATER

4. Knowing Water in Depth

5. 2/3 of our body is water Basic functions of water ： - digestion, nutrient absorption - regulation of body temperature - blood circulation, metabolism - nutrients and oxygen delivery - excretion and detoxification - joints and organs protection

6. Dehydration -- the root of diseases Short term effects: - joint pain - stomach pain - gastric ulcers - back pain - fatigue - dizziness Long term effects: - high blood pressure - asthma - allergies - migraine - pre-matured birth

7. Benefits of drinking more water ** slimming ** detoxification ** revamping bodily health ** healthier babies

8. Special notes on THIRST Last symptom of dehydration Sensitivity to thirst reduces as one ages easier to be dehydrated! Sensitivity to thirst increases when our body is saturated with water

9. Daily water consumption -- 12 glasses We lose up to 12 glasses of water daily ！ Additional 1 glass of water for every 6kg overweight swelling patients should drink even more water

10. Whole grains ： 5 servings or more Fruits ： 3 servings or more Vegetables ： 3 servings or more Legumes ： 2 - 3 servings Nuts/Seeds ： consume sparingly WATER www.PCRM.org Physician Committee for Responsible Medicine

11. Brown Rice-- Fundamental of Nutritional Health

12. Know about Brown Rice and its benefits Rice, retaining the bran and germ layers rich in minerals (Ca, Fe, Zn, Mg, Mn, Cu, Co etc) Vitamin B complex --> daily physiological function, endocrine regulation and basic metabolism rich in fibre and complex carbohydrates --> for excretion needs and major energy resource contains moderate level of proteins --> basic units of growth, tissue repair and immunity

13. Comparison of white and brown rice When brown rice is refined to become white rice... Nutritional lost of ： -25% proteins -95% fibre -50% calcium -80% iron -75% zinc etc.. Overall lost of nutrition ~ 90%

14. Method and tips for cooking brown rice 1. Wash brown rice 2. Soak in 4x clean water for 8hours** 3. Drain off soaking water; rinse; add in 1.5-2x water 4. Steam for 30min or cook in a rice cooker -- try cooking with raisins, wolfberries, herbs to enhance the taste -- when cooked, serve with (pine nuts and olive oil) or (ginger juice or carrot juice)

15. Whole grains are: whole wheat, rye, spelt, oat, millet, quinoa, brown rice, barley etc whole grains are as important as brown rice, but must not be refined alternate brown rice with other whole grains Brown Rice and Whole Grains

16. ~50% of our diet should comprise of brown rice and whole grains Brown rice & whole grains

17. Whole grains ： 5 servings or more Fruits ： 3 servings or more Vegetables ： 3 servings or more Legumes ： 2 - 3 servings Nuts/Seeds ： consume sparingly WATER

18. Nutritional intake from Veg & Fruits

19. Why Vegetables and Fruits They are rich in ： -- fibre (pro-and pre-biotics) -- minerals (metabolism) -- vitamins & phytonutrients (immunity boost) -- enzymes (digestion)

20. Different Parts of a Plant seed fruit flower leaf stem root

21. Plant parts and colour matrix For optimal range of nutrients intake:

22. Methods of Consumption 1. Wash with clean water and sea salt 2. Raw : fruit platter 、 salad 、 desserts 、 fresh juice 3. Cooked ： steam, light stir-fry, boil, 4. Servings ： 40% of our diet (V:F = 2 ： 1)

23. Organic Veg and Fruits -- high nutrients -- no chemicals -- eco-friendly

24. Whole grains ： 5 servings or more Fruits ： 3 servings or more Vegetables ： 3 servings or more Legumes ： 2 - 3 servings Nuts/Seeds ： consume sparingly WATER

25. Legumes, nuts & Seeds as Nutritional Supplement

26. What are Legumes, Nuts & Seeds Legumes: mug bean, red bean, peanut Nuts: almond, walnut, pine nut Seeds ： sesame, pumpkin seeds, flaxseeds

27. To supplement deficiencies in our diet: A) Proteins -- basic building block of cells -- physiological/biochemical functions Why Legumes, Nuts & Seeds?

28. B) Fats / EFAs -- cell membrane ； cell division/renewal -- physiological/biochemical functions -- energy C) Minerals ： -- co-factors for basic body functions -- deficiency of which, a major cause of degenerative diseases

29. Methods of Consumption I) Raw -- sprouting: high energy & nutrition, easy to digest -- soaking: to wake the seeds up for higher nutrients and toxin hydrolysing II) Cooked -- grind into powder:easy to digest and absorb -- soaking: to wake the seeds up for higher nutrients and toxin hydrolysing

30. -- all could be seen as supplement for protein, fats and minerals -- but, meat contains cholesterol, saturated fats and hormones (& chemicals) -- meat involves humane and ecological issue Legumes, Nuts & Seeds AND Meat?