presents PRACTICAL NUTRITION HEALTH SEMINAR E-BOOK by Chris Janke-Bueno TABLE OF CONTENTS CHAPTER 1: Why To Eat Healthy CHAPTER 2: How To Clean Out The Pantry CHAPTER 3: Simple Shopping List CHAPTER 4: How To Easily Create Your Own Recipes CHAPTER 5: How To Cook 3 Meals In The Time It Takes To Cook 1 CHAPTER 6: How To Add Variety So You Stay Motivated
CHAPTER 1: Why To Eat Healthy Obesity and Disease It s easy to see that more and more people are overweight. Just in my short lifetime I ve noticed a huge difference. When I was young, I played sports. At halftime we ate oranges. Now child athletes eat sweets. Obesity has been directly related to a large number of diseases, such as cancer, diabetes, and heart disease. More than one-third of Americans are overweight. But poor eating habits don t just affect the overweight. Young athletes are dropping dead on the field because their hearts just stopped. Their systems were overloaded with toxic effects of their poor diets. Obesity and Death It s now official that over 50% of deaths are caused by obesity-related chronic diseases. Now, if you re like many people you might be saying, but you have to die of something. Yes, true, but how do you want to go out? In pain, overweight, and on 100 different medications? Or living life to the fullest, feeling great, and having no limitations. So let s be clear that the goal of health is not to live forever. The goal of health is to enjoy the time you have. A little scare can be a good thing. Now let s go with the other side of coin and move on to the positive reasons for eating well. Very few people you know have ever felt the feeling of vibrant health that I m going to try to help you achieve. The main reasons for eating well: - pain-free back and neck - pure, non-caffeinated energy - don t need as much sleep - recover faster from exercise Convinced? Let s get started...
CHAPTER 2: How To Clean Out The Pantry Throw It ALL Away First, you need to get in the mindset that the bad stuff you re getting rid of IS NOT FOOD! Don t feel guilty about throwing food in the trash. Having said that, let s move on to the practical aspects of how to clean out the pantry. Grab a few LARGE trash bags. Also, remind yourself about why you re doing this. Get motivated to make a change. Put on your favorite motivational music if that helps. This is going to be fun! 1 GET RID OF OVERT JUNK FOOD, such as chips, cookies, candy, and soda. Check labels: if it has unnatural ingredients throw it away. If it has a shelf life longer than a month, get ride of it! step 4 2 CLEAR OUT ALL DAIRY, such as milk, cheese, butter, and cream. Why you ask? Think about it like this: adult humans were not meant to drink milk from a lactating cow. Milk is for babies. And baby humans should be drinking human mother s milk. 3 ELIMINATE FAKE MEATS, such as Spam, lunch meat, and other canned meat. Don t worry, you will restock your pantry with healthy meat later. In the mean time get rid of the fake stuff. THROW OUT REFINED GRAINS, such as bread and crackers. I m not a believer in low-carb diets, but you can get carbohydrates from many other places other than grains. We ll add some healthy grains later. step step step That s it for now. Not too bad right? I know, your pantry is probably empty. Just make sure that you keep going, because next we go shopping for some good stuff...
CHAPTER 3: Simple Shopping List VEGETABLES Spinach Kale Chard Bell Peppers Celery Sprouts ROOT VEGETABLES Carrots Beets Sweet Potatoes Raddish FRUIT All Berries Grapefruit Apples Grapes Limes Lemons NUTS AND SEEDS (check for nut allergy) Almonds Walnuts Pecans Hemp Seeds Flax Seeds Sunflower Seeds Chia Seeds Pine Nuts HEALTHY FATS Avocado Olive Coconut OILS Coconut Oil Avocado Oil Olive Oil Hemp Oil Flax Oil MEATS Grass-Fed Beef Free Range, Organic Chicken Wild-Caught Fish Free-Range Eggs SEASONING Garlic Ginger Apple Cider Vinegar Bragg s Liquid Aminos Raisins Sea Salt SUPPLEMENTS Vitamineral Green Herbal Tea Multi Vitamin Raw Protein
CHAPTER 4: How To Easily Create Your Own Recipes Sometimes I follow recipes, sometimes I don t. I think I probably represent most people. On one hand I enjoy the unique flavor and variety that following a recipe provides, since I usually make something that I wouldn t make on my own. But on the other hand, sometimes I like to just pile a bunch of stuff on the plate and call it dinner. It doesn t matter which one of these describes you, you ll still be able to eat well. Macronutrients It s important that we know a bit about the three macronutrients: protein, carbohydrates, and fat. All three are required to be healthy, so please don t go on a low-carb or low-fat diet. That s a recipe for disaster. Everyone I know who is healthy eats a lot of fat and carbs, you just have to know what kind. The graphic below summarizes your goal perfectly. Half your plate should be a salad. A quarter should be carbohydrates, and a quarter should be healthy protein. Every time you eat something and it follows the graphic below, we ll call it a meal. Every time you eat something and it doesn t follow this, we ll call it a snack. Your goal is simple: eat more meals, eat fewer snacks If you re very active, you probably should have 3 to 5 meals a day. If you re not as active, about 2 to 3 per day. Generally, men should eat more than women, though not always. The more lean muscle mass you have, the more you should eat. And if you re trying to lose weight, you still should not eat fewer than two properly-balanced meals per day. Even your smoothies should follow this balance. Remember Your Macros In addition to balancing your plate, you want a balance between carbohydrates, protein, and fats. There are different schools of thought about what the ideal carb-pro-fat ratio is, some say the percentage breakdown should be 50-25-25, some say 40-30-30, some even say 80-10-10 (basically eating just fruit!, which is kind of crazy). This is one consideration you want to be aware of when you re making your meals is what percentage you re at, and how you feel on that percentage. I recently found a great resource for determining the macronutrient ratio for you: www.iifym.com ( If It Fits Your Macros ). Recipe Resources www.eatwellguide.org www.paleotable.blogspot.com
CHAPTER 5: How To Cook 3 Meals In The Time It Takes To Cook 1 Step 1: Get 3 big containers and set them up on the counter Step 2: Choose 3 carbs, 3 proteins, and 3 fats. For example: brown 3 carbs sweet carrots rice potato 3 proteins chicken salmon hemp seeds 3 fats avocado coconut olives Step 3: Get cooking! Pre-heat oven, get burners going, etc. Maximize your time. For example, cut the carrots and sweet potatoes at the same time, cook all the meat in the oven at the same time. Step 4: As items finish cooking, put them into one of the containers (taking up 1/3 of the container). Step 5: Clean as you go. If there is nothing you need to do at the moment (because you re waiting for food to cook) then be productive and start doing some dishes. This will cut down on total cooking time. At the end of the process you should have three containers, each divided into thirds, containing carbohydrate, protein, and fat. You re set for the day!
CHAPTER 6: How To Add Variety So You Stay Motivated There are so many possibilities that your choices are almost endless. Check out all this variety just for different types of chicken: Thai Chicken Italian Chicken Middle Eastern Chicken Indian Chicken American Chicken 40 OPTIONS Look at all the options from making some basic changes:
The Important First Step: Decide to Put This Knowledge Into Action Well, my job is done. It s your turn. You have all the information to get totally healthy. In fact, you literally don t have to learn another thing to get in the best shape of your life. But this is where the information stops. Now the inspiration and perspiration have to come from you. Get to work! A real decision is measured by the fact that you ve taken a new action. If there s no action, you haven t truly decided. - Tony Robbins LET US KNOW HOW WE CAN HELP (408) 883-4442