The 12 Keys to Healthy Eating

Size: px
Start display at page:

Download "The 12 Keys to Healthy Eating"

Transcription

1 The 12 Keys to Healthy Eating

2 What are the 12 Keys to Healthy Eating? #1 Digestion #7 Minerals #2 Balanced Plate & Blood Sugar #8 Water #3 Healthy Fats #9 Variety #4 Herbs & Spices #10 Organic Food #5 Eat Local Food #11 Seasonal Eating #6 Supplements #12 Mindful Eating

3 Digestion Starts in the Brain As a culture, we are stressed out Digestion shuts down when we are stressed We need to be RELAXED to digest food properly

4 What does Digestive Dysfunction Feel Like? Gas Bloating Heartburn Burping Hiccups Constipation or Diarrhea Stomach Cramps

5 It All Starts With Stomach Acid HCL is excreted into the stomach at a ph of 0.8 that s almost pure acid Protects the body against pathogens and parasites Activates Pepsin for protein digestion Triggers bile for fat digestion

6 What Damages Gut Microbiota? Aging Alcohol Eating fast Antacids Antibiotics Infections Dental work Foreign travel Chronic Stress Environmental toxins Eating when stressed Food Intolerances Processed food & sugar Pain medication C-section birth/formula feeding Artificial sweeteners & colorings

7 Most Common Gut Problems Candia Yeast Overgrowth Small Intestinal Bacteria Overgrowth (SIBO) Leaky Gut Syndrome Irritable Bowel Syndrome (IBS)

8 What Helps Repair Digestion Avoiding processed foods, sugar, caffeine and alcohol Reducing Stress - Eat Calmly - Chew Well Digestive Aids Ginger, Enzymes & HCI Fermented Foods Probiotics Bone Broth

9 A Balanced Plate How to Stop the Blood Sugar Roller Coaster

10 Carbohydrates to Minimize Refined Sugar Refined Flour Refined/processed carbohydrate cereals, boxed and bagged foods

11 How are Carbohydrates Stored as Fat? Protein and fats help keep blood sugar balanced. Too much carbohydrate signals the pancreas to release insulin and store glucose in a fat cell. The sugars we don t recognize Grains Bagel = 70g carb, 3 fiber, 0 sugar, 43 GL Legumes 1 cup Kidney Beans = 40g carb, 13g fiber, 1 g sugar, 14 GL Root Vegetables Baked Potato = 63g carb, 7g fiber, 4g sugar, 29 GL Fruit Banana = 31g carb, 4g fiber, 17g sugar, 11 GL Dairy 1 cup Whole Milk = 13g carb, 0 fiber, 13g sugar, 9 GL Un-like protein or fat there is no minimum daily requirement of carbohydrate for good health or to sustain life. Carbohydrates are non-essential.

12 Fructose IS Fruit Sugar The liver converts the majority of fructose into fat. Besides fatty liver disease, this leads to abdominal obesity and elevated triglycerides.

13 The Blood Sugar Roller Coaster Insulin pulls excess sugar out of the bloodstream and stores it into a fat or muscle cell. Hypoglycemia = Low Blood Sugar Insulin Resistance = Rising Blood Sugar Type II Diabetes = High Blood Sugar

14 USDA Food Pyramid 2010

15 Replaced the Food Pyramid in 2011

16 A Balanced Plate = Balanced Blood Sugar

17 Stopping the Blood Sugar Roller Coaster

18 Why are Fats Healthy? Provide a source of long lasting energy Thermogenic Sparks metabolism Supports brain function and hormones Makes food taste good and satiates Slows down the absorption of carbohydrates and keeps blood sugar stable

19 Unhealthy Fats Canola oil Cottonseed oil Soy and corn oil All hydrogenated oils Polyunsaturated fats exposed to high temperatures in processing and frying

20 Healthy Fats Cold-pressed olive oil Cold-pressed flax oil Grass-fed butter Coconut, MCT and sesame oils Chicken, goose and duck fat Grass-fed beef/lamb tallow and lard Cod liver oil and fish oil

21 The ratio of Omega-3s to Omega-6s in the diet should be approximately 1:1 Omega 3 s Omega s - 6 s Fish oil Flax Seed oil Walnut Hemp Pumpkin Grass-fed beef Pasture butter & eggs Leaves and seeds of most plants Sunflower oil Sesame oil Safflower oil Black current seed oil Evening Primrose oil Grains

22 Pasture Butter is High in Omega 3 and Anti-Cancer CLA

23 Where Should Your Fats Come From? 30% Saturated Fatty Acids: Pasture butter, Coconut oil, MCT oil, Beef/Lamb tallow, Lard, Chicken, Goose or Duck fat 60% Monounsaturated Fatty Acids: Olive oil, Avocado and Olives 10% Polyunsaturated Fatty Acids: Fish/Cod Liver oil, Sunflower oil, Walnut oil and Flax oil

24 Look for these Safer Processing Methods on the Labels Organic Unrefined Extra Virgin Expeller-Pressed First-cold pressed Cold-pressed

25 Cooking with Herbs & Spices Most herbs and spices are anti-inflammatory antioxidants that help protect against cancer and degenerative diseases. Many of them are antimicrobial and provide excellent digestive support.

26 A Few Favorites for Everyday Garlic Parsley Ginger Turmeric Cinnamon Peppermint

27 Eat Local Foods On average, food travels 1,300-2,000 miles from farm to plate 11% of food s carbon footprint is tied to transport Nutrients are lost in shipping, due to the fact that the food is often picked prior to maturity Locally grown foods are more bioavailable Local honey can help allergies

28 Support Your Farmers Market

29 Top 10 Supplements Cod Liver Oil Collagen High Quality Multiple Vitamin and Mineral Hydrochloric Acid Fiber Pancreatic Enzymes Probiotics Vitamin C Vitamin D3 Turmeric

30 Essential Minerals

31 Why are Mineral Deficiencies Common?

32 Mineral Decline in Foods over the last 80 years Calcium Decline Magnesium Decline Iron Decline Cabbage 81% Lettuce 92% Spinach 56% Apples 48% Cabbage 77% Lettuce 91% Spinach 35% Apples 82% Cabbage 60% Lettuce 99% Spinach 95% Apples 96% Because of modern farming practices the top soil has been depleted and the US has 85% less minerals in the soil as compared to 100 years ago. Today you would have to eat 26 apples to get the same amount of iron nutrition that was in one apple in 1914.

33 The Most Common Mineral Deficiencies Iodine Zinc Magnesium Calcium Iron

34 IODINE Found primarily in seafood, sea vegetables (kelp and sea weed), unrefined sea salt Other sources include: Fish broth Butter Pineapple Artichokes, asparagus and dark green vegetables. Note: certain vegetables, such as cabbage and spinach, can block iodine absorption when eaten raw or unfermented

35 ZINC Best sources include red meat, oysters, fish, nuts, seeds, ginger, liver High levels of phytic acid in cereal grains and legumes block zinc absorption HCL is a co-factor for proper absorption of Zinc Zinc is easily lost due to stress

36 MAGNESIUM Many unprocessed plant-based foods, including nuts, seeds and legumes (particularly almonds, Brazil nuts, sesame seeds, and sunflower seeds, hazelnuts, pistachios, peanuts) Dark Chocolate, Cacao Leafy, dark green vegetables Quinoa and amaranth Most fruits are relatively low in magnesium, with the exception of bananas and apricots. Beef, chicken, fish broth

37 CALCIUM Green vegetables, such as broccoli, collards, kale, spinach Beans and legumes Raw milk and cheeses Sardines, seafood with the bones cooked in Almonds, sesame seeds, hazelnuts, peanuts, pistachios, sunflower seeds, walnuts, Black-eyed peas Blackstrap molasses Figs

38 Iron Why is iron important? The tiny amount you need is crucial for normal body functions. If you don t have enough iron, your body cannot make hemoglobin, the oxygen-carrying component of red blood cells, and you may develop anemia, a disorder that occurs when there is not enough hemoglobin in the blood. What are the signs you could be deficient? Symptoms of anemia include: Feeling tired, difficulty breathing, dizziness, headaches, and feeling cold. What foods are high in iron? Meat, seafood, poultry, beans, peas, and dark leafy vegetables.

39 Trace Mineral Rich Salt Replace white table salt with unrefined sea salt. Salt should be gray, beige or pink (not white), indicating the presence of minerals

40 Best Sources for Minerals Bone Broth Dark leafy greens Unrefined sea salt Sea vegetables (seaweed) Root vegetables Brazil nuts

41 Dehydration is the #1 Nutritional Deficiency in North America

42 How much water should I drink?

43 Are You Dehydrated?

44 What kind of water should we drink? If you want to drink tap water, have it tested to see what you are ingesting. (Fluoride, chlorine, old pipes, copper, iron, etc). Well water should be tested for toxins and heavy metals. Research good filtration systems for your drinking, as well as your shower water. Always add a pinch of unrefined mineral-rich sea salt to replace lost electrolytes and help your tissues to stay hydrated.

45 Plastic and the Environment

46 Variety is Healthy

47 Are You in a Food Rut? Keep a food journal Rotation diet for better health Ethic foods Look for recipes that excite your senses Make meals an adventure

48 Why Eating Organic is Important

49 The DIRTY 12 #1 Strawberries #7 Cherries #2 Apples #8 Spinach #3 Nectarines #9 Tomatoes #4 Peaches #10 Bell Peppers #5 Celery #11 Cherry Tomatoes #6 Grapes #12 Cucumbers

50 The CLEAN 15 #1 Avocados #9 Papayas #2 Corn #10 Kiwi #3 Pineapples #11 Eggplant #4 Cabbage #12 Honeydew #5 Sweet Peas #13 Grapefruit #6 Onions #14 Cantaloupe #7 Asparagus #15 Cauliflower #8 Mangos

51 Which Egg Would you Prefer?

52 Good Sources of Protein Grass-fed beef Organic, free-range poultry Whole, raw, or cultured dairy products Organic lamb Organic, free-range eggs Low-toxicity wild seafood Soaked and dried nuts

53 Seasonal Eating

54 Mindful Eating Mindfulness is a practice of cultivating awareness Pause Look Smell Savor Appreciate Receive with Gratitude

Macros and Micros. of a Healthy Diet. Macronutrients. Proteins

Macros and Micros. of a Healthy Diet. Macronutrients. Proteins Macros and Micros of a Healthy Diet Macronutrients Nutrients needed in large amounts in the body that provide energy Includes protein, carbohydrates, and fats Proteins Roles in the body: Develops, maintains,

More information

F. To provide energy, to spare body protein, to prevent ketosis. G. Food sources include breads, vegetables, fruit, and milk.

F. To provide energy, to spare body protein, to prevent ketosis. G. Food sources include breads, vegetables, fruit, and milk. Nutrition: Nutrients for the Body Nutrients are chemical substances supplied by food that the body needs for growth, maintenance, and repair. The six nutrients are: 1. Carbohydrates. 2. Proteins. 3. Fats.

More information

PLANNING A BALANCED DAY OF FOOD

PLANNING A BALANCED DAY OF FOOD PLANNING A BALANCED DAY OF FOOD Understanding The Macronutrients Carbohydrates (found in grains, nuts, seeds, legumes, fruits and vegetables) are the prime source of energy for the body They are designed

More information

2017 by Paleo Leap, LLC. All rights reserved

2017 by Paleo Leap, LLC. All rights reserved paleo 101 2017 by Paleo Leap, LLC. All rights reserved The information in this document is provided for your information only and may not be construed as medical advice or instruction. No action or inaction

More information

Chewing the fat about fat!

Chewing the fat about fat! Chewing the fat about fat! When we talk about fat, most people think of fatty foods, like fries and fatty meats. But fat is an essential nutrient. It plays an important role in the many functions that

More information

Everything You Need to Know about Vitamins and Minerals

Everything You Need to Know about Vitamins and Minerals Everything You Need to Know about Vitamins and Minerals A Beta-Carotene Thiamine (B 1 ) Riboflavin (B 2 ) Vitamin A is needed for new cell growth. Helps fight infection. Essential for healthy skin, good

More information

Understanding Nutrition A beginners guide

Understanding Nutrition A beginners guide Understanding Nutrition A beginners guide What is Nutrition? We refer best to nutrition as food food is composed of nutrients, the most well-known are macronutrients protein, carbohydrate and fats. Food

More information

Foods Based on Lectin Content

Foods Based on Lectin Content Foods Based on Lectin Content Lectins are proteins found in many plants which are intended to harm the person consuming them. You can think of them as the way that the plants protect themselves from being

More information

2002 Learning Zone Express

2002 Learning Zone Express 1 Nutrients The food you eat is a source of nutrients. Nutrients are defined as the substances found in food that keep your body functioning. Your body needs nutrients to 2 Fuel your energy. Help you grow.

More information

Eating Healthier: Six Simple Steps

Eating Healthier: Six Simple Steps Eating Healthier: Six Simple Steps Most of us are interested in learning how to eat a healthier diet. As a coach, you can support your client by making simple suggestions as well as giving her resources

More information

Nutrients. The food you eat is a source of nutrients. Nutrients are defined as the substances found in food that keep your body functioning.

Nutrients. The food you eat is a source of nutrients. Nutrients are defined as the substances found in food that keep your body functioning. Nutrients The food you eat is a source of nutrients. Nutrients are defined as the substances found in food that keep your body functioning. Your body needs nutrients to Provide energy. Build and repair

More information

So let s talk about the 3 main causes of brain fog and what you can do about them.

So let s talk about the 3 main causes of brain fog and what you can do about them. Foods to End Your Brain Fog & Forgetfulness How often do you find yourself forgetting names or facts that are on the tip of your tongue? Or do you ever walk into a room and forget why you came in there?

More information

ANTI-INFLAMMATORY DIET

ANTI-INFLAMMATORY DIET ANTI-INFLAMMATORY DIET HEALTHY SWEETS How much: Sparingly Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet Why : Dark chocolate provides polyphenols with antioxidant activity. Choose

More information

Starter Kit for Overcoming Weight Loss Resistance

Starter Kit for Overcoming Weight Loss Resistance Starter Kit for Overcoming Weight Loss Resistance courtesy of 2 Fit Docs YouTube Channel A weight loss resistant body burns sugar rather than fat for energy. By avoiding sugar and starchy foods and increasing

More information

My Plate Healthy Eating 1

My Plate Healthy Eating 1 My Plate Healthy Eating 1 Learn more about healthy eating! Go to www.choosemyplate.gov Finding out how many calories YOU need for a day is a first step in managing your weight. Exercise is the key to any

More information

Fiber In Your Diet. Provided by Hemorrhoid Centers of America Version Fiber

Fiber In Your Diet. Provided by Hemorrhoid Centers of America Version Fiber In Your Diet The lack of dietary fiber and fluids is a contributing factor to the development of hemorrhoids and anal fissures. We recommend consuming 25-35 grams of fiber and drinking 7 glasses of fluids

More information

Tends to lower blood cholesterol levels Found mostly in plant sources. (safflower, sunflower, soybean, corn, cottonseed)

Tends to lower blood cholesterol levels Found mostly in plant sources. (safflower, sunflower, soybean, corn, cottonseed) Calories Calories are needed to provide energy so the body functions properly. The number of calories in a food depends on the amount of energy the food provides. The number of calories a person needs

More information

Nutrition Essentials Improving your PKU diet through balanced nutrition

Nutrition Essentials Improving your PKU diet through balanced nutrition Nutrition Essentials Improving your PKU diet through balanced nutrition Sharon L Ernst, MPH, RD, CSP, FAND Associate Professor Chief Metabolic Dietitian Division of Medical Genetics Department of Pediatrics

More information

Vitamins and Minerals

Vitamins and Minerals Eating Right Vitamins and Minerals Many claims about vitamins and minerals may be misleading and confusing. The following lists tell what vitamins and minerals do, where they are found and the current

More information

Demeka Scott. 6 Natural Foods to Boost Your Immune System. Natural Health Consultant.

Demeka Scott. 6 Natural Foods to Boost Your Immune System. Natural Health Consultant. 6 Natural Foods to Boost Your Immune System 1 Vitamin C. Vitamin C tops the list of immune boosters for many reasons. There has been more research about the immune-boosting effects of Vitamin C than perhaps

More information

Part One: Nutrition & Diet

Part One: Nutrition & Diet Healthy Living After Breast Cancer Part One: Nutrition & Diet Lynda McIntyre R.D., L.D 1 What Do the Studies Say Alcohol? Body Weight? Fat? Glycemic Index? Fiber? D airy? Fruits? Vegetables? Sugar? SOY?

More information

Functions of Food. To provide us with energy and keep us active. For growth and repair of the. body. To stop us from feeling hungry.

Functions of Food. To provide us with energy and keep us active. For growth and repair of the. body. To stop us from feeling hungry. Functions of Food To provide us with energy and keep us active. For growth and repair of the body. To stop us from feeling hungry. To keep us healthy and fight diseases. Nutrients Macro/Micro Nutrient

More information

The Food Guide Pyramid

The Food Guide Pyramid The Food Guide Pyramid In this lesson, you will Learn About n What influences a person s food choices. n How to use the Food Guide Pyramid to make healthful food choices. The Foods You Choose The foods

More information

Nutrition - What Should We Eat?

Nutrition - What Should We Eat? Nutrition - What Should We Eat? Adapted from the 2010 USDA Dietary Guidelines for Americans www.choosemyplate.gov Nutrition - What Should We Eat? Adapted from the 2010 USDA Dietary Guidelines for Americans

More information

5. You may feel slight swelling in your lymph areas (i.e underarms or in the groin area).

5. You may feel slight swelling in your lymph areas (i.e underarms or in the groin area). Following Your Colonic 1. You may feel sluggish for 2 or 3 days. 2. You may experience symptoms of a cold or flu. 3. You may witness a skin rash or breakouts. 4. You may not have a full bowel movement

More information

Fresh BaBy s eat Like a MyPlate Super HERO

Fresh BaBy s eat Like a MyPlate Super HERO Audience 3 rd and 4 th Grade Setting Small Group Fresh BaBy s eat Like a MyPlate Super HERO MyPlate Messages Eating a variety of foods provides the body with a variety of essential vitamins, minerals and

More information

STARCHES & GRAINS FATS FIBROUS VEGETABLES

STARCHES & GRAINS FATS FIBROUS VEGETABLES Thrive Staple Foods The tiers of the Thrive pyramid show a suggested ratio of each food group in your daily diet. This is not meant to suggest a hierarchy of nutritional value (that foods higher on the

More information

HEALTHY EATING. What you need to know for a long and healthy life. March National Nutrition Month

HEALTHY EATING. What you need to know for a long and healthy life. March National Nutrition Month HEALTHY EATING What you need to know for a long and healthy life March National Nutrition Month 890246 This presentation is for informational purposes only. Material within this presentation should not

More information

ABLE TO READ THE LABEL?

ABLE TO READ THE LABEL? ARE ABLE TO READ THE LABEL? A Consumer s Guide to Navigating Food Labels Food and Drug Safety Program Consumer and Environmental Health Services Phone: 609-826-4935 Fax: 609-826-4990 http://nj.gov/health/eoh/foodweb/

More information

HEALTH TIPS FOR THE MONTH OF SEPTEMBER HEALTHY EATING IS IN YOUR MIND Continuous

HEALTH TIPS FOR THE MONTH OF SEPTEMBER HEALTHY EATING IS IN YOUR MIND Continuous HEALTH TIPS FOR THE MONTH OF SEPTEMBER 2017 HEALTHY EATING IS IN YOUR MIND Continuous 5. Eat more healthy carbs and whole grains Choose healthy carbohydrates and fiber sources, especially whole grains,

More information

The Quick Guide to the SLIMITLESS FOUNDATIONAL FOOD PLAN

The Quick Guide to the SLIMITLESS FOUNDATIONAL FOOD PLAN The Quick Guide to the SLIMITLESS FOUNDATIONAL FOOD PLAN By Dr. Rudy Mueller DC, IFMCP, FAARFM www.slimitless.com info@slimiltess.com P.O. Box 174 Scarborough, ME 04070 The Quick Guide to the SLIMITLESS

More information

Name Unit # Period Score 159 points possible Dietary Guidelines, Food Pyramid and Nutrients Test

Name Unit # Period Score 159 points possible Dietary Guidelines, Food Pyramid and Nutrients Test Name Unit # Period Score 159 points possible Dietary Guidelines, Food Pyramid and Nutrients Test 1. List the ten dietary guidelines recommended for Americans. (10) a. b. c. d. e. f. g. h. i. j. Multiple

More information

Junk food Up to 1 portion a day or in moderation. * fruit, vegetables and carbohydrate-rich foods should be the main part of you diet.

Junk food Up to 1 portion a day or in moderation. * fruit, vegetables and carbohydrate-rich foods should be the main part of you diet. * The top of the pyramid is less important but still should be taken into consideration to get a balance diet right. Healthy fats 1-2 portions a day Junk food Up to 1 portion a day or in moderation * fruit,

More information

It is believed that a meal plan that includes low FODMAPs also may help ease symptoms from other health conditions, such as:

It is believed that a meal plan that includes low FODMAPs also may help ease symptoms from other health conditions, such as: If you have digestive issues, this could be why. You don't have to have IBS (Irritable Bowel Syndrome) or Colitis (a chronically inflammed colon), to experience some of these symptoms. FODMAP The acronym

More information

BUILD A HEALTHY EATING STYLE

BUILD A HEALTHY EATING STYLE TASTE THE RAINBOW! BUILD A HEALTHY EATING STYLE Focus on healthy food and beverage choices of all five food groups including fruits, vegetables, grains, and proteins. Building a healthy diet can help you

More information

Food. Food Groups & Nutrients

Food. Food Groups & Nutrients Food Food Groups & Nutrients Grains Group Grains Group Defined: Foods made from wheat, rice, oats, barley, etc. Grains Group Defined: Foods made from wheat, rice, oats, barley, etc. Examples: bread,

More information

NUTRITION CONCEPTS MACRONUTRIENTS FAT SOLUBLE VITAMINS

NUTRITION CONCEPTS MACRONUTRIENTS FAT SOLUBLE VITAMINS NUTRITION CONCEPTS MACRONUTRIENTS Carbohydrates Found in breads, cereals, fruits, vegetables, sugar and potatoes. good source of energy fiber in fruits and vegetables aid in eliminating wastes from the

More information

Heart Healthy Nutrition. Mary Cassio, RD Cardiac Rehabilitation Program

Heart Healthy Nutrition. Mary Cassio, RD Cardiac Rehabilitation Program Heart Healthy Nutrition Mary Cassio, RD Cardiac Rehabilitation Program Today s Topics Healthy Eating Guidelines Eating Well with Canada s Food Guide Balanced Eating Heart Healthy Nutrition Increased blood

More information

Healthy Choices in a Healthy Diet. Feed them this not that! Presented By Dr. Sharon Young

Healthy Choices in a Healthy Diet. Feed them this not that! Presented By Dr. Sharon Young Healthy Choices in a Healthy Diet Feed them this not that! Presented By Dr. Sharon Young Objectives Factors that lead to obesity FDA food pyramid what does it mean? What is a practical portion size What

More information

Nutrition for Health. Nutrients. Before You Read

Nutrition for Health. Nutrients. Before You Read CHAPTER 10 LESSON 2 Nutrition for Health Nutrients BIG Idea Each nutrient in your diet plays a unique and essential role in keeping you healthy. Before You Read Sometimes figuring out what to eat can be

More information

Principles of the DASH Diet

Principles of the DASH Diet DASH Diet Lower your blood pressure by changing your eating habits. The DASH diet is based on findings from the "Dietary Approaches to Stop Hypertension" clinical study that found that high blood pressure

More information

Nutrition During Pregnancy

Nutrition During Pregnancy Nutrition During Pregnancy Nutrition is one of the most important factors in the health of both mother and baby before, during and after pregnancy. Be sure to eat a diet high in whole, organic, fresh foods.

More information

About The Enzyme Health Diet Plan

About The Enzyme Health Diet Plan About The Enzyme Health Diet Plan On the Enzyme Health Diet Plan you don t keep track of calories or carbs. The oils in this diet may bring the calories up fairly high. Don t worry, you will still lose

More information

Dietary Guidelines for Americans 2005

Dietary Guidelines for Americans 2005 Dietary Guidelines for Americans 00 APPENDIX A. EATING PATTERNS Appendix A-1: The DASH Eating Plan at 1,600-,,000-,,600-, and,100-calorie Levels a The DASH eating plan is based on 1,600,,000,,600 and,100

More information

When people don t eat enough complex carbohydrates they don t have enough energy and feel tired and less alert. They also may not get enough fiber.

When people don t eat enough complex carbohydrates they don t have enough energy and feel tired and less alert. They also may not get enough fiber. Carbohydrates Carbohydrates are compounds that come from plants and contain carbon, hydrogen, and oxygen. These nutrients supply energy, which all living things need. Carbohydrates are the body s most

More information

Nutrition And You. An Orange a Day

Nutrition And You. An Orange a Day Nutrition And You Anatomy of The Healthy Eating Pyramid Healthy Eating Pyramid s 9 Food Groups An Orange a Day Anatomy of the Healthy Eating Pyramid. Activity is represented as the foundation of this pyramid.

More information

6 Essential Minerals for Women's Health. By Dr. Isaac Eliaz

6 Essential Minerals for Women's Health. By Dr. Isaac Eliaz 6 Essential Minerals for Women's Health By Dr. Isaac Eliaz Minerals are essential micronutrients that are required in small amounts for the body to function properly. Untreated mineral deficiencies can

More information

Grocery List. 1

Grocery List.   1 www.fighterabs.com 1 Disclaimer The information provided in this workout program is for educational purposes only. The author is not a doctor and this information shouldn t be taken as medical advice.

More information

Juvenile Arthritis & Nutrition: Understanding the Facts, Demystifying Trends. Laura Gibofsky, MS, RD, CSP, CDN July 25, 2015

Juvenile Arthritis & Nutrition: Understanding the Facts, Demystifying Trends. Laura Gibofsky, MS, RD, CSP, CDN July 25, 2015 Juvenile Arthritis & Nutrition: Understanding the Facts, Demystifying Trends Laura Gibofsky, MS, RD, CSP, CDN July 25, 2015 Overview There are no foods that cause Juvenile Arthritis (JA) or that can cure

More information

Part 1: Cronometer Food Diary. Date. Add Food. Part 2: Cronometer Nutrition Report

Part 1: Cronometer Food Diary. Date. Add Food. Part 2: Cronometer Nutrition Report This assignment has 3 parts: 1) Food Diary: Cronometer (https://cronometer.com) is a free diet analysis tool. You will record your food & beverage intake for 3-5 days. Entering your exercise is optional.

More information

EASY WAYS TO EAT MORE FRUITS AND VEGETABLES AS PART OF A HEALTHY DIET.

EASY WAYS TO EAT MORE FRUITS AND VEGETABLES AS PART OF A HEALTHY DIET. This is a text-only 508 accessible version for the visually impaired. For a full-color brochure, see: www.fruitsandveggiesmatter.gov/downloads/aa_womens_brochure.pdf Page 1- Left column (back cover) EASY

More information

NAME/ID: SAMPLE PATIENT SEX: FEMALE ACC #: F DATE: NOV 12, 2015 IMPORTANT INFORMATION

NAME/ID: SAMPLE PATIENT SEX: FEMALE ACC #: F DATE: NOV 12, 2015 IMPORTANT INFORMATION Personal Details Name: SAMPLE PATIENT DOB: Jan 1, 19XX Gender: Female Ethnicity: Caucasian Report Date: Nov 12, 2015 Received Date: Nov 2, 2015 IMPORTANT INFORMATION PAGE 3 Test Performed / Method Genotyping

More information

Walnuts // Chia seeds // Nutritional yeast // Pumpkin & Sesame seeds // Brazil nuts //

Walnuts // Chia seeds // Nutritional yeast // Pumpkin & Sesame seeds // Brazil nuts // BEAUTY FOODS LIST Skin, hair, and nail food! Many factors impact our skin heath, including lifestyle choices, hormonal balance, stress management, and of course what we put in our bodies. All of the foods

More information

Lesson 1 Carbohydrates, Fats & Proteins pages

Lesson 1 Carbohydrates, Fats & Proteins pages Lesson 1 Carbohydrates, Fats & Proteins pages 190-201 What are the 3 classes of nutrients that supply your body with energy and how does the body obtain the energy from foods? Describe the roles that carbohydrates,

More information

Warm up # 76. What do you think the difference is between fruits and vegetables? Warm up # 77

Warm up # 76. What do you think the difference is between fruits and vegetables? Warm up # 77 Warm up # 76 What do you think the difference is between fruits and vegetables? Warm up # 77 Which of these are vegetables and which of these are fruits? Apples Tomatoes Onions Pumpkin Lettuce Broccoli

More information

The Power of Food How the choice of your daily nutrition can prevent cancer and diseases and let you look young and energetic

The Power of Food How the choice of your daily nutrition can prevent cancer and diseases and let you look young and energetic The Power of Food How the choice of your daily nutrition can prevent cancer and diseases and let you look young and energetic My Story Which factors have to be in balance to prevent cancer and other diseases?

More information

My Diabetic Meal Plan during Pregnancy

My Diabetic Meal Plan during Pregnancy My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and s throughout the day to help control your blood sugar. This also helps you get in enough

More information

Tips for making healthy food choices

Tips for making healthy food choices Tips for making healthy food choices A diabetic diet is all about balance and the choices you make. It works best when you eat a variety of foods in the right portions and at the same times each day. It

More information

MYFITNESSBUDDY. Healthy Living Guide Part 1 ENTER CLIENT

MYFITNESSBUDDY. Healthy Living Guide Part 1 ENTER CLIENT MYFITNESSBUDDY Healthy Living Guide Part 1 ENTER CLIENT 2012 NEW YEAR RESOLUTION COMPANY NAME HERE Happy New Year! 2012 is here and if you are reading this You have made the decision to embark on Healthy

More information

PERFORMANCE FUELING GUIDELINES

PERFORMANCE FUELING GUIDELINES PERFORMANCE FUELING GUIDELINES Although good eating habits cannot substitute for physical training and genetic endowment, proper daily diet, training and game diet, plus appropriate supplemental choices

More information

What does heart healthy eating mean to me?

What does heart healthy eating mean to me? Healthy eating for your heart This handout will help you choose heart healthy foods to include as part of a healthy diet. What does heart healthy eating mean to me? Heart healthy eating, along with an

More information

Essential Standard. 8.NPA.1 Apply tools (Body Mass Index, Dietary Guidelines) to plan healthy nutrition and fitness.

Essential Standard. 8.NPA.1 Apply tools (Body Mass Index, Dietary Guidelines) to plan healthy nutrition and fitness. Warm Up What vitamins and minerals can you name? How do people get the vitamins and minerals they need? What are health benefits that you know about vitamins and minerals? Why do some people take supplements?

More information

DAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications.

DAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications. DAILY GUIDE Please consult your healthcare provider before making any dietary or fitness modifications. CONGRATULATIONS ON PURCHASING THE 24-DAY CHALLENGE! Thousands have enjoyed success from jumpstarting

More information

Food & Mood. What we eat = How we feel

Food & Mood. What we eat = How we feel Food & Mood Jennifer Adler, M.S., C.N. What we eat = How we feel Grown accustomed to being under the weather or not up to par What we eat can have a profound effect on how we feel now & later There is

More information

DAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications.

DAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications. DAILY GUIDE Please consult your healthcare provider before making any dietary or fitness modifications. CO N G R AT U L AT I O N S O N P U R C H AS I N G T H E 24 - DAY C H A L L E N G E! Thousands have

More information

Information on vitamins. Good for eyes, sight, skin and growth. Excess is harmful to pregnant women who should avoid vitamin A rich foods.

Information on vitamins. Good for eyes, sight, skin and growth. Excess is harmful to pregnant women who should avoid vitamin A rich foods. Information on vitamins. Vitamin A. Good for eyes, sight, skin and growth. Excess is harmful to pregnant women who should avoid vitamin A rich foods. Cod liver oil. Butter. Double cream. Cheese. Vitamin

More information

smart coaching starter kit FITNESS PROS Resources for Step 2: Advise Ron, 2012 Precision Nutrition Certified Coach

smart coaching starter kit FITNESS PROS Resources for Step 2: Advise Ron, 2012 Precision Nutrition Certified Coach smart coaching starter kit FITNESS PROS Resources for Step 2: Advise Ron, 2012 Precision Nutrition Certified Coach Resources for Step 2: Advise Level Summary Sheet Use this information sheet to identify

More information

Sample Report Exclusively in the UK and Ireland Contact: Regenerus Laboratories T: +44 (0) E:

Sample Report Exclusively in the UK and Ireland Contact: Regenerus Laboratories T: +44 (0) E: Sample Report Exclusively in the UK and Ireland Contact: Regenerus Laboratories T: + () 7 87 E: info@regeneruslabs.com Patient Information Sheet: Name: Jon Doe Example Date Drawn: //6 Date of Birth: //966

More information

The 7 Universal Principles

The 7 Universal Principles Body Ecology U The 7 Universal Principles 1.The Principle of Uniqueness Knowing Yourself You are a singular, one-of-a-kind individual with diverging needs, childhood experiences, habits, genetics, and

More information

25* or higher Underweight. 240 mg/dl and above High (More than twice the risk as desirable level.) OK, but higher is better

25* or higher Underweight. 240 mg/dl and above High (More than twice the risk as desirable level.) OK, but higher is better Biometrics Screening Biometric Health Indicators The charts below provide a summary of the ranges for each of the biometric screening tests. Be sure to check with your doctor if your results are outside

More information

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

More information

Lose the Goose! 3 Day Sampler

Lose the Goose! 3 Day Sampler Lose the Goose! 3 Day Sampler Day 1 Breakfast 7:00 AM egg, hard boiled 1 large 78 cal blueberries 1/2 Cup(s) 41 cal plain greek yogurt, nonfat 4 oz 67 cal Calories 186 cal / Carbs 15 g (33%) / Protein

More information

Meat, Fish, Poultry: Fats & Oils: Nuts and Seeds: Dairy: Legumes: Eggs: Grains: Vegetables (non-starchy): Fruit: Vegetables (starchy):

Meat, Fish, Poultry: Fats & Oils: Nuts and Seeds: Dairy: Legumes: Eggs: Grains: Vegetables (non-starchy): Fruit: Vegetables (starchy): Wise Traditions The Wise Traditions diet is a set of principles recommended by The Weston A. Price Foundation. The diet emphasizes fatsoluable vitamins, found in grass-fed and pasture-raised animal foods,

More information

3/9/2011. I. Main nutritional requirements. WARM-UP (GRAB A SHEET ON YOUR WAY IN) TERMS STUDENT LEARNING OBJECTIVES OBJECTIVE 1

3/9/2011. I. Main nutritional requirements. WARM-UP (GRAB A SHEET ON YOUR WAY IN) TERMS STUDENT LEARNING OBJECTIVES OBJECTIVE 1 (GRAB A SHEET ON YOUR WAY IN) What 7 things make up your favorite salad? (if you don t like salad pick 7 things anyway) What food group do each of them fall under? (the food groups are Grains, Vegetables,

More information

Diet, Nutrition and Inflammatory

Diet, Nutrition and Inflammatory Diet, Nutrition and Inflammatory Bowel Disease Sumner Brooks, MPH, RDN, LD March 11, 2017 Objectives Identify factors that may alter nutritional status in IBD Understand the role of diet and nutrition

More information

Introduction to Ayurvedic Nutrition. Kelly Greene, CHHC Integrative Nutrition Consultant Chopra Center Certified Instructor

Introduction to Ayurvedic Nutrition. Kelly Greene, CHHC Integrative Nutrition Consultant Chopra Center Certified Instructor Introduction to Ayurvedic Nutrition Kelly Greene, CHHC Integrative Nutrition Consultant Chopra Center Certified Instructor Ojas Feel rested upon awakening Skin has a healthy glow Tongue is pink and clear

More information

Cancer Prevention and Diet

Cancer Prevention and Diet Cancer Prevention and Diet What you need to know about cancer and diet Not all health problems are avoidable, but you have more control than you may think. Research shows that a large percentage of cancer

More information

The Six Essential Nutrient Groups:

The Six Essential Nutrient Groups: The Six Essential Nutrient Groups: Water: Water transports other nutrients to cells, carries wastes away, aids digestion and more. It makes up more than half your weight. SOURCES: water; juices and

More information

Mediterranean Diet. Why Is the Mediterranean Diet So Special? PATIENT EDUCATION. Why read this material?

Mediterranean Diet. Why Is the Mediterranean Diet So Special? PATIENT EDUCATION. Why read this material? PATIENT EDUCATION Mediterranean Diet Why Is the Mediterranean Diet So Special? This is more than a diet. It s a heart-healthy eating plan. For most people, what s good for your heart is good for your brain

More information

EATING FOR A HEALTHY HEART S A R A Z O O K, R D N, C D, C P H W C

EATING FOR A HEALTHY HEART S A R A Z O O K, R D N, C D, C P H W C EATING FOR A HEALTHY HEART S A R A Z O O K, R D N, C D, C P H W C ANTI-INFLAMMATORY TURMERIC SMOOTHIE The turmeric has a powerful antiinflammatory, curcumin, in it, which is more easily absorbed by our

More information

Center for Neuroendocrine Tumors Nutrition Information for NET Patients

Center for Neuroendocrine Tumors Nutrition Information for NET Patients Nutrition Habits That Make a Difference for Neuroendocrine Cancer Survivors Healthy habits including good nutrition may lower the risk of cancer progression and recurrence. Eating a healthy diet also lowers

More information

Vitamin A. What Is It Good For?

Vitamin A. What Is It Good For? Vitamin A What Is It Good For? Vitamin A is important for normal vision, your immune system, and to help your heart, lungs, kidneys, and other organs work properly. Where Can You Find It? Vitamin A is

More information

Lifestyle and Dietary Guidelines for Patients with Chronic Inflammatory Conditions

Lifestyle and Dietary Guidelines for Patients with Chronic Inflammatory Conditions Lifestyle and Dietary Guidelines for Patients with Chronic Inflammatory Conditions In recent years there has been more evidence that chronic inflammation is the basic cause of many of the serious illnesses

More information

Without going too deep into the science, here is the basis for what is included in the 3- Day Fruit & Vegetable Cleanse program.

Without going too deep into the science, here is the basis for what is included in the 3- Day Fruit & Vegetable Cleanse program. 3-Day Fruit & Vegetable Cleanse How The 3 Day Fruit & Vegetable Cleanse Works The 3 Day Fruit & Vegetable Cleanse is different from most other three day cleanses on the market. In it we apply our knowledge

More information

You Bet Your Weight. Karah Mechlowitz

You Bet Your Weight. Karah Mechlowitz You Bet Your Weight Karah Mechlowitz What to Expect for Today n Introduction to macronutrients n Breakdown of each macronutrient n Ways to track macronutrients n Wrap up What are the macronutrients? Carbohydrates

More information

588G: Dietary Antigen Testing: Sensitivity and Complement 1/5. Dietary Antigen Exposure by Food Group

588G: Dietary Antigen Testing: Sensitivity and Complement 1/5. Dietary Antigen Exposure by Food Group PATIENT NAME: CLINIC: DOB: SAMPLE DATE: RECEIVE DATE: REPORT DATE: R //2 /28/27 /29/27 /3/27 Dunwoody Labs 9 Dunwoody Park Suite 2 Dunwoody, GA 3338 USA Phone: 6787366374 Fax: 776747 Nine Dunwoody Park,

More information

NUTRITION E- Book. Guru Mann CERTIFIED Nutritionist. San Francisco California, UNITED STATES

NUTRITION E- Book. Guru Mann CERTIFIED Nutritionist. San Francisco California, UNITED STATES NUTRITION E- Book San Francisco California, UNITED STATES OVERVIEW Thyroid hormones help control your growth, repair and metabolism. As a result, people who suffer from hypothyroidism may experience tiredness,

More information

Nutrition Through the Stages of CKD Stage 4 June 2011

Nutrition Through the Stages of CKD Stage 4 June 2011 Nutrition Through the Stages of CKD When you have chronic kidney disease, nutrition is an important part of your treatment plan. Your recommended diet may change over time if your kidney disease gets worse.

More information

MACRO MINERALS Oct 13, 2015

MACRO MINERALS Oct 13, 2015 1 2 3 4 Macro Minerals Semester A: Basics Class # 3 Oct 13, 2015 Elements in Human Body 96% of Our Body is made of: - Oxygen - Hydrogen - Carbon - Nitrogen 4% is made of Minerals There are more than 100

More information

The Cause of Disease

The Cause of Disease Acid - Alkaline Balance The Cause of Disease Have you ever wondered if many of the diseases raging through our society have a common cause? Many doctors, herbalists and nutritionists believe that the explanation

More information

Exercise & Nutrition FRUITFUL ELEMENTS

Exercise & Nutrition FRUITFUL ELEMENTS Exercise & Nutrition FRUITFUL ELEMENTS Presenter: Joanne Smith Feb. 2012 Agenda Good Digestion = Good Health Cardio: Nutrients Pre-During-Post Exercise Weight: Nutrients Pre & Post Exercise Maintaining

More information

Lecture 3. Nutrition

Lecture 3. Nutrition Lecture 3 Nutrition, Part 1 1 Nutrition 1.Macronutrients a. Water b. Carbohydrates c. Proteins d. Fats 2.Micronutrients a. Minerals b. Vitamins 2 1 Why is Nutrition Important? Your food choices each day

More information

Super Foods for a Super You Learning ZoneXpress

Super Foods for a Super You Learning ZoneXpress Super Foods for a Super You 1 Whole New You The human body regenerates cells everyday It completely renews itself every 7 years To build the healthiest cells possible eat nutrient-rich foods everyday 2

More information

MyPlate for Health and Nutritional Adequacy

MyPlate for Health and Nutritional Adequacy MyPlate for Health and Nutritional Adequacy By Joan Thompson, MS, PhD, RDN, CD Professor of Nutrition Department of Health Promotion and Human Performance Weber State University Why diet is the second

More information

Eating for Life! Bone Marrow Transplant Survivor Reunion. July 25, 2015

Eating for Life! Bone Marrow Transplant Survivor Reunion. July 25, 2015 Eating for Life! Bone Marrow Transplant Survivor Reunion July 25, 2015 Paula Charuhas Macris, MS, RD, CSO Medical Nutrition Therapy Services pcharuha@seattlecca.org Today s Topics Understand the long-term

More information

New Concepts in Nutrition

New Concepts in Nutrition New Concepts in Nutrition Linda M. Gourash, MD Developmental Pediatrician Pittsburgh, Pennsylvania ITTSBURGH ARTNERSHIP PWS Without careful energy balance weight gain is relentless. Energy IN Energy OUT

More information

Multivitamins are a mixture of vitamins and minerals which are essential for the body to work and stay healthy.

Multivitamins are a mixture of vitamins and minerals which are essential for the body to work and stay healthy. MULTIVITAMINS Multivitamins are a mixture of vitamins and minerals which are essential for the body to work and stay healthy. Vitamins are vital substances that are required for normal growth and functioning

More information

KETOGENIC DIET CHECKLIST

KETOGENIC DIET CHECKLIST KETOGENIC DIET CHECKLIST CARB INTAKE Less than 50 grams of net carbs per day but better below 20 grams Most of the carbs should come from non-starchy vegetables Green, fibrous vegetables are your best

More information

Nutrients in foods replace those used by the body

Nutrients in foods replace those used by the body Fundamentals of Nutrition Nutrition: those processes that allow the body to use food for energy, maintenance of health, and growth. Nutritional status: the state of one s nutrition Wellness: state of good

More information

Super Foods for a Super You

Super Foods for a Super You Super Foods for a Super You Presented by Jennifer Meachum RD, LD 1 Whole New You The human body regenerates cells everyday It completely renews itself every 7 years To build the healthiest cells possible

More information