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Self- Reflection My two most important accomplishments with respect to relationships are 1. 2. The changes in how I spend my time are I have changed the way I interact in a relationship by The difference it has made is...so now I feel I identified toxic behavior when I saw I was able to set a boundary with ease when I 52
What stood out the most about what I eat or made the most impact on me, from the Session 5 Video? The five leading causes of death and hospitalization are: Circulatory and Heart Problems Cancer Respiratory Problems Metabolic/ Diabetes Digestive System Problems What will I change in my daily choices to prevent the above conditions? 53
Ten Essential Choices for Life How would I rate my choices here? What are the best ones? What are the ones that need more attention? What is my action plan? What I eat. What I drink. How I exercise How I rest What /How I breath What I think What I say How I react How I love Who I love Are all choices you make every moment of every day! 54
How the human diet has evolved over history. TIME PERIOD DIETS TIME FRAME Paleolithic Era, Hunter-gatherers: high 2.5 million The Stone Age protein, high fat, leafy years green vegetables, nuts, Agricultural Era Industrial Era seeds, berries Farmers: introduction of dairy, corn, rice, potatoes, and tree fruits Introduction and dissemination of refined flours and sugars. Even more recent, the introduction of candy bars, chips, liquid sugars in juices, coffee drinks, teas, and sodas. 10,000 years GENERA- TIONS 83,000 generations 333 generations The difference in food sources today. FOOD SOURCE ANCESTORS CURRENT Protein 35% 15% Fat 58% 33% Carbohydrates 7% 48% Taken from The 100, Jorge Cruise The source or type of fat and carbohydrates have changed. This is a key point. 55
1970 120lbs 1980 150lbs 2000 up to52 teaspoons of added sugar per day Today, we eat on average, 88 grams (22 teaspoons) of sugar each day. Teenagers eat on average, 144 grams (36 teaspoons) of sugar each day. Your whole body only requires 1 teaspoon of sugar at any time and it only takes 1/4 of a teaspoon to put it out of balance. What really determines the number on the scale, and changing it, is they type of food you choose to eat and how your body reacts to that food Jorge Cruise The 100 How is the sugar in my diet affecting my health? What will I change? What self- empowering questions will I ask myself? The hormone insulin regulates fat, carbohydrates and protein metabolism. It enhances the storage of fats into the fat cells. It creates new fat cells if the ones we have are getting full. 56
Eating proteins and fats at the same time as carbs will help improve the carbohydrate blood sugar curve. Today, we consume an average of 88 grams (22 teaspoons) of added sugar or HFCS per day, and teenagers consume 144 grams (36 teaspoons) per day. These sugars never even existed in our diets previously. This causes us to have abnormally elevated levels of insulin most of the time. Our blood sugar only requires one teaspoon of sugar and it only takes 1/4 teaspoon to put it out of balance. The difference between a carbohydrate meal and a protein/fat meal: High carbohydrate meal insulin is triggered. Shuts off fat burning enzymes. Turns on fat storing enzymes. Signals blood sugar to be shuttled into the fat cell to be turned into fat. High protein, fat, vegetables. Keeps your fat burning enzyme burning fat. Shuts off your fat storing enzyme. Prevents blood sugar from elevating. No signal is given by insulin to shuttle blood sugar into your fat cells. 57
Light up Your Life!!! Insulin is the main regulator of fat storage and mobilization, and how all energy in the body is disseminated. Jorge Cruise The 100 Susan s Breakfast Smoothie Recipe (wheat free, dairy free, sugar free) 1 serving 1 cup almond/coconut milk 1 tbsp ground flax seed 1 tbsp chia seeds 1 large scoop powdered protein (soy, whey, brown rice, or hemp) 1/2 cup blueberries (Triple the recipe to make 3 servings at a time and pour into 3 separate glasses keep in the fridge, the chia seeds will expand and make it very filling) Eating a lot of pasta or rice with chicken will still create a high carb count and cause your insulin to rise quickly. Carbohydrates = 4 calories per gram x average 88 grams per day = 352 calories of the total 1,500 calories per day. Mixed vegetables and protein are ideal, keeping your insulin normal, feeling full for longer, and better energy. If you do have some carbs, eat them after some chicken or any other protein first.. 58
Reading food labels. Even yogurt has carbs Even healthy, gluten-free foods have high carbs Who eats only 14 chips? 59
Reading food labels. Soup the serving size is 250ml but the can is 540ml over twice the carbs! Better get yourself a handbook or an app! Become informed! 60
Reading food labels this information is on the Starbuck s website for you to see Look up the nutritional value of fast foods you eat on the company s website. What did you find? What surprised you? 61
Reading food labels. The carb count can be really high on drinks alone! What drinks do you have on a regular basis that would have sugar in them? What is the carb count for these drinks? (Even if they are natural i.e. orange juice 62
The chain of events that happens each time you eat. How did this information impact me and my commitment to making different choices? Why? How will different choices improve my diet and health? What self-empowering questions will I ask myself? Where will I start? What is my plan? What will the benefit be? 63