Welcome! Module2 Video2 Food 101

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Ferdinand Gardner
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1 Welcome! Module2 Video2 Food 101

2 Jon Pedersen Nitty-gritty of your food choices Our food talks to our genes In good ways, in bad ways The right food = good ways The wrong food = bad ways

3 Food Recommendations If you have cardiovascular issues Eat fish (3x/week) Add healthy foods to your diet Live Turbo Chart forever!

4 Two Foods 2 Avoid Avoid the two toxic foods that give you Metabolic Syndrome: High blood pressure High blood sugar Belly Fat/cholesterol Heart Disease, Stroke, & Diabetes

5 Two Foods 2 Avoid #1: Sugar causes Metabolic Syndrome Inflammation (swelling) High blood pressure High blood sugar Belly Fat Diabetes

6 Two Foods 2 Avoid #2: Trans Fat causes Metabolic Syndrome Hydrogenated fat/oil Is Not a food = gluey plastic globs Used in commercial baked goods & Used in restaurants

7 It Used to Be Cholesterol was the cause of heart disease Now - Metabolic Syndrome is the real cause Sugar = Metabolic Syndrome White Bread, White Rice, Sports Drinks Fruit Juices, Cookies, Chips, Sodas

8 Problem: Low Fiber Intake Low Fiber Intake = Heart Disease Any Flour = Sugar Problems & Sugar Problems = Artery Inflammation Sugar = glucose, corn syrup, cornstarch, fruit juice, cane, fructose, potato starch, any syrup, any flour, etc. Small amount whole grain flour is ok Limited pasta ( ½ cup/meal) is ok

9 Exercise = Good Blood Sugar Exercising Muscles = using up sugar Overly Strenuous Exercise is not good Virtual Plate Fiber = ½ Vegetable Side Slows the release of sugars from stomach Eat vegetables that retain their shape after cooking beans, cauliflower, artichokes, fennel, asparagus, red peppers, carrots, cabbage, bok choy, broccoli, Brussels sprouts, etc.

10 Fiber-Rich Foods (Vegetables) Contain anti-aging nutrients: Protects heart energy & pumping Keeps arteries flexible = keeps blood pressure from getting high & Keeps arteries clean From plaque (infection & pus)

11 More Fiber Foods Brightly colored berries & vegetables Fiber supplements (sprinkled on food): ground flaxseeds, chia sees, psyllium, etc. 4-5 cups fiber-rich veggies & fruit/day = Cardiovascular risks down by 35% + reduce risk of cancer + lose weight

12 More Fiber Foods Leafy Greens - lettuce, kale, romaine, arugula, spinach and cabbage Not much fiber but lots of nutrients 2 cups/day = 50% cardiac risk reduction + lots of cancer-fighting plant pigments Brightly colored berries ½ cup daily = healthy brain, heart functions Beans = wonder food (for cholesterol, arteries, blood sugar)

13 More Fiber Foods Whole Grains eaten as grains, not flour Only 1 cup at a time (ie steel cut oats) Or low gluten: brown rice, wild rice quinoa, millet, or corn Nuts = healthy fat but good fiber too Try for grams total fiber/day Gradually or you ll get gassy Or fiber supplements (ground flaxseeds, chia seeds, psyllium fiber)

14 Good Fat Food Only ⅓ daily fat = animal (dairy, meat, eggs, etc.) A little helps HDL But too much is bad for cardiovascular Dark Bittersweet Chocolate (in moderation) = good fat fat that acts like the fat in olive oil

15 Good Fat Food Only ⅓ daily fat = animal (dairy, meat, eggs, etc.) A little helps HDL But too much is bad for cardiovascular Dark Bittersweet Chocolate (in moderation) = good fat fat that acts like the fat in olive oil

16 Really Bad Fat Food Trans or hydrogenated Fat (it s not food) Is a Nasty, gluey Plastic plugs up your arteries In restaurants = Phase vegetable oil (french fries, etc.) Trans/hydrogenated are also in commercial goods cookies, pie crust, chips and all crackers Look for crackers like Ryvita no trans fat

17 Really Bad Fat Food Trans or hydrogenated Fat (it s not food) Is a Nasty, gluey Plastic plugs up your arteries In restaurants = Phase vegetable oil (french fries, etc.) Trans/hydrogenated are also in commercial goods cookies, pie crust, chips and all crackers Look for crackers like Ryvita no trans fat

18 More About Fats Animal Fats +5% increase = +14% cardiac risk Trans Fat (+2% increase = +62% cardiac risk) But Good Fats decrease risk by 35%, found in foods with Long-chain omega-3 fats: salmon, trout, sole, sardines, herring, muscles, oysters and seaweed Decrease clotting, inflammation & abnormal heart rhythms Plant sources: soybeans, soybean oil, expeller-pressed canola oil, leafy green vegetables, flaxseeds, chia seeds, tofu and many nuts

19 Eating Fish Eating fish 3x/week is the goal Triglycerides, or fat (lipid) in your blood, which increase your risk for heart attacks, strokes Best fish = small-mouth (low in mercury): = salmon, trout, sole, sardines, herring, muscles, oysters, etc. Do not eat larger fish (100x mercury = shark, tuna, etc.)

Eating Fish Eating fish 3x/week is the goal Triglycerides, or fat (lipid) in your blood, which increase your risk for heart attacks, strokes Best fish =

20 Eating Fish Eating fish 3x/week is the goal Triglycerides, or fat (lipid) in your blood, which increase your risk for heart attacks, strokes Best fish = small-mouth (low in mercury): = salmon, trout, sole, sardines, herring, muscles, oysters, etc. Do not eat larger fish (100x mercury = shark, tuna, etc.)

21 More About Fats/Oils 600 to 1200mg of EPA/DHA daily Test for rancidness (puncture, sniff) Try Avocados (monounsaturated fats) Keeps cholesterol out of arteries Cook with Olive Oil or Nut Oils Avoid Margarine, Shortening (trans/hydrogentated)

22 Use Omega-3 eggs ½ Saturated Fat (hens eat flaxseed) Eat only lean protein Eggs & Other Proteins seafood, chicken, turkey breast, free-range game meats,etc. Or vegetarian: beans, soy and non-fat dairy Or protein shake (fruit, ground flaxseed, almond milk, etc.) = Fiber, lean protein, omega-3 acids + green tea, protein powders?

23 Protein Powders pre-mixed, ready-to-drink protein shakes Or make your own (from whey, soy or casein powder) Add brightly colored berries Green Tea or Milk (Almond/soy/non-fat) or 0% yogurt Try to get grams of protein in the smoothie

24 Beans & Legumes = Protein packed with fibre, nutrients & anti-aging compounds Keep blood sugar levels in line Try Legume or soy products such as Hummus or Edamame Lower cholesterol Lower blood sugar Tune-up arteries Protect yourself against cancer

25 Beverages Green Tea is best, or water, but a 5 oz glass of red wine is ok too Keeps cardiovascular young Reduces plaque build-up Reduces your risk of clots Reduces your risk of oxidation Or drink unsweetened pomegranate juice, or beets or berry smoothies or a resveratrol supplement

26 Unsweetened Cocoa Reduces your risk of clots Reduces your risk of oxidation Reduces plaque build-up Helps arteries dilate (expand) = lower blood pressure Don t add sugar, use sugar replacement (Stevia, etc.) Or use a sweeter milk (soy milk)

27 Herbs, Garlic & Spices Garlic = Allicin (the aroma); & 1 clove garlic: Lowers bad cholesterol 7% Raises good cholesterol Decreases clotting index Lowers blood pressure Boosts immune system Eat 2 cloves garlic daily (in cooking)

28 Herbs, Garlic & Spices Herbs & Spices help control inflammation Ginger Such as: thyme, rosemary, oregano, parsley, sage, basil, cumin seed, mint, chili, chives, turmeric, dill or cilantro Most effective for reducing inflammation Keeps blood from getting too sticky (clots) Good for joint pain/arthritis/ulcers

29 Go Slow One Thing at a Time Start with your old, familiar menu Just make changes, one at a time every couple of days Won t get discouraged Won t be tempted to give up Try these suggestions for menu replacements:

30 Replacement Foods If you Want Chips and Dip Pretzels Cheese Coffee w/cream, sugar Soft Drinks Bacon & Eggs Chocolate Bar Try Hummus & Carrots Edamame Almonds, Pistachios, Walnuts Coffee w/skim or non-dairy Green Tea (iced/hot) or black Vegetable Omelette Dark unsweetened chocolate

31 Replacement Foods If you Want Breakfast Cereal Tuna Salad Sandwich White Rice Hamburger Ice Cream French Fries Caesar Salad Try Steel Cut Oatmeal (+berries) Salmon Salad Sandwich Brown Rice, Quinoa, Wild Rice Sirloin 0% Yogurt + Berries Baked Sweet Potato Fries Green Salad + light dressing

32 Next: Kitchen 101 Download 1 week Meal Plan Stay tuned for Kitchen Tips See you in the Next Video!

33 End of Video 2, Module 2 Turbo Chart Food

Nutrition Tips to Manage Your Diabetes

Nutrition Tips to Manage Your Diabetes PATIENT EDUCATION patienteducation.osumc.edu As part of your diabetes treatment plan, it is important to eat healthy, stay active and maintain a healthy body weight. This can help keep your blood sugar