The 12 Keys to Healthy Eating
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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
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