BPI-PHILAM  WELLNESS SYMPOSIUM March 23, 2010 Live Well, Think Well, Work Well
NUTRITION IQ Are these foods really healthy? <ul><li>SUGAR </li></ul><ul><ul><li>White (Table Sugar) </li></ul></ul><ul><u...
STARBUCKS <ul><li>MANGO ALMOND Loaf </li></ul><ul><li>100 g </li></ul><ul><ul><li>Calories = 463 </li></ul></ul><ul><ul><l...
NUTRITION IQ Are these foods really healthy? <ul><li>DEMONIZING SOFTDRINKS </li></ul><ul><ul><li>Pulled out of schools </l...
NUTRITION IQ Are these foods really healthy? <ul><li>COKE 500 ml  </li></ul><ul><ul><li>Servings/bottle 1.5 </li></ul></ul...
NUTRITION IQ Are these foods really healthy? <ul><li>C2 GREEN TEA 500 ml  </li></ul><ul><ul><li>Servings/bottle = 2 </li><...
NUTRITION IQ Are these foods really healthy? <ul><li>FIT N RIGHT  Apple </li></ul><ul><ul><li>Servings/bottle = 1  (330 ml...
NUTRITION IQ Are these foods really healthy? <ul><li>QUAKER CHOCOLATE OATMEAL </li></ul><ul><ul><li>Quaker Rolled Oats, Su...
NUTRITION IQ Are these foods really UN-healthy? <ul><li>INSTANT PANCIT CANTON </li></ul><ul><ul><li>Servings/container = 1...
NUTRITION IQ Are these foods really UN-healthy? <ul><li>MCDONALD’S HAMBURGER </li></ul><ul><ul><li>Servings/container = 1 ...
NUTRITION IQ Are these foods really UN-healthy? <ul><li>MCDONALD’S CHEESEBURGER </li></ul><ul><ul><li>Calories = 300 </li>...
NUTRITION IQ  What do you know?  –  Are you eating the right foods to help you lose weight, build bone, & protect your hea...
NUTRITION IQ  What do you know?  –  Are you eating the right foods to help you lose weight, build bone, & protect your hea...
NUTRITION IQ  What do you know?  –  Are you eating the right foods to help you lose weight, build bone, & protect your hea...
NUTRITION IQ  What do you know?  –  Are you eating the right foods to help you lose weight, build bone, & protect your hea...
NUTRITION IQ  What do you know?  –  Are you eating the right foods to help you lose weight, build bone, & protect your hea...
NUTRITION IQ  What do you know?  –  Are you eating the right foods to help you lose weight, build bone, & protect your hea...
NUTRITION IQ  What do you know?  –  Are you eating the right foods to help you lose weight, build bone, & protect your hea...
NUTRITION IQ  What do you know?  –  Are you eating the right foods to help you lose weight, build bone, & protect your hea...
NUTRITION IQ  What do you know?  –  Are you eating the right foods to help you lose weight, build bone, & protect your hea...
NUTRITION IQ  What do you know?  –  Are you eating the right foods to help you lose weight, build bone, & protect your hea...
NUTRITION IQ  What do you know?  –  Are you eating the right foods to help you lose weight, build bone, & protect your hea...
NUTRITION IQ  What do you know?  –  Are you eating the right foods to help you lose weight, build bone, & protect your hea...
NUTRITION IQ  What do you know?  –  Are you eating the right foods to help you lose weight, build bone, & protect your hea...
NUTRITION IQ  What do you know?  –  Are you eating the right foods to help you lose weight, build bone, & protect your hea...
FOOD & MOOD <ul><ul><li>With little or no effort, you can remember simple & complicated facts & events so that by adulthoo...
Food & Mood <ul><li>At the very foundation of your traits, talents & preferences is an orchestra of cells & chemicals that...
Food & Mood – What you Eat Affects How you Feel <ul><li>Nerve chemicals called “neurotransmitters” keep the MESSAGES movin...
Stress, Fat, Disease & Diet <ul><li>G.A.S. General Adaptation Syndrome – 3-Stage Reaction to Stress </li></ul><ul><ul><li>...
Stress, Fat, Disease & Diet <ul><li>Stress & Nutrition are closely intertwined </li></ul><ul><ul><li>A nutritional deficie...
Stress, Fat, Disease & Diet <ul><li>STRESS REPAIRING NUTRIENTS </li></ul><ul><ul><li>Omega 3 Fatty Acids found in fish oil...
3-Point Model for Health <ul><li>DIET – prevent fat storage </li></ul><ul><ul><li>Quantity, quality, time (frequency) </li...
3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>DIET – prevent fat storage is a diet that increases metabo...
3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>FOOD IS MORE THAN NUTRITION - quality </li></ul><ul><li>Cu...
3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>Eat every 3-4 hours, hungry or not (if glucose falls below...
3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>We’re hardwired to store fat because our ancestors survive...
3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>REV UP IN THE MORNING “break the fast” – breakfast skipper...
3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>Every time you eat any CARBOHYDRATE, MAKE SURE YOU EAT IT ...
3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>EAT SWEETS WITH OR AFTER MEALS </li></ul><ul><ul><li>You d...
3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>Eat 2 servings of protein a day (1 serving = 2-3 oz, the s...
3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>EAT MORE FIBER-RICH FOODS </li></ul><ul><ul><li>3-4 servin...
3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>EAT MIXED NUTS </li></ul><ul><ul><li>Each type of nut offe...
3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>COOL YOUR RICE for weight loss </li></ul><ul><ul><li>Resis...
3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>SMART FOODS “As you eat, so shall you think” </li></ul><ul...
SMART FOODS <ul><li>Eat Breakfast – the brain is a metabolically hungry tissue consuming 20-30% of calories you eat every ...
3 Point Model for Health: Diet What to Eat, When to Eat  SUPPLEMENTS <ul><li>It takes 62 cups of fresh spinach every day t...
WHAT TO EAT, WHEN TO EAT Supplements <ul><li>Balanced diet: Nutrition and supplements are not an either-or issue, the two ...
WHAT TO EAT, WHEN TO EAT Supplements <ul><li>Take a well balanced MULTIPLE vitamin & mineral supplement. A multiple suppli...
3 Point Model for Health:  EXERCISE <ul><li>“ CAN DIETING REPLACE EXERCISE?” </li></ul><ul><li>Dieting is the faster way t...
3 Point Model for Health:  R & R <ul><li>Feel Good Hormones </li></ul><ul><li>Increase blood flow & Oxygen in brain </li><...
WHAT TO EAT, WHEN TO EAT Eating Out <ul><li>.  The best strategy when dining out is to order plain foods, without sauce, a...
WHAT TO EAT, WHEN TO EAT Eating Out <ul><li>Check out the list of appetizers or order appetizer portions of an entrée. </l...
WHAT TO EAT, WHEN TO EAT Eating Out <ul><li>If you plan to have dessert, you should skip the bread, rice, potatoes, or pas...
WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>Cold Beverages  - choose calorie-free beverages such as minera...
WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>Fruit Juice </li></ul><ul><li>Fruit juice contains just as man...
WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>Hot Beverages – coffee, espresso, and tea have negligible calo...
WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>Ask for you beverage to be prepared with skim or low fat milk....
WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>There are 16 calories in a teaspoon of sugar. If you add a tea...
WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>Alcoholic Beverages  </li></ul><ul><ul><li>alcohol, a fermente...
WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>Choose the lighter versions of your favorite beverages </li></...
WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>Find another favorite beverage – one with fewer calories </li>...
WHAT TO EAT, WHEN TO EAT Eating Out - CHINESE <ul><li>Green Flag Words </li></ul><ul><li>INGREDIENTS: </li></ul><ul><li>Be...
WHAT TO EAT, WHEN TO EAT Eating Out - CHINESE <ul><li>Red Flag Words </li></ul><ul><li>INGREDIENTS: </li></ul><ul><li>Duck...
WHAT TO EAT, WHEN TO EAT Eating Out - JAPANESE <ul><li>INGREDIENTS: </li></ul><ul><li>Clear broth </li></ul><ul><li>Vinega...
WHAT TO EAT, WHEN TO EAT Eating Out - JAPANESE <ul><li>Red Flag Words </li></ul><ul><li>INGREDIENTS: </li></ul><ul><li>Fri...
WHAT TO EAT, WHEN TO EAT Eating Out - THAI <ul><li>Green Flag Words </li></ul><ul><li>INGREDIENTS: </li></ul><ul><li>Basil...
WHAT TO EAT, WHEN TO EAT Eating Out - THAI <ul><li>Red Flag Words </li></ul><ul><li>INGREDIENTS: </li></ul><ul><li>Topped ...
WHAT TO EAT, WHEN TO EAT Eating Out - ITALIAN <ul><li>Green Flag Words </li></ul><ul><li>INGREDIENTS: </li></ul><ul><li>On...
WHAT TO EAT, WHEN TO EAT Eating Out - ITALIAN <ul><li>Red Flag Words </li></ul><ul><li>INGREDIENTS: </li></ul><ul><li>Frie...
TIPS FOR HEALTHY LIVING Is your house making you fat? SIMPLE CHANGES  TO HELP YOU LOSE WEIGHT FOR GOOD <ul><li>KITCHEN – c...
TIPS FOR HEALTHY LIVING Is your house making you fat? SIMPLE CHANGES  TO HELP YOU LOSE WEIGHT FOR GOOD <ul><li>KITCHEN – d...
TIPS FOR HEALTHY LIVING Is your house making you fat? SIMPLE CHANGES  TO HELP YOU LOSE WEIGHT FOR GOOD <ul><li>KITCHEN – t...
TIPS FOR HEALTHY LIVING Is your house making you fat? SIMPLE CHANGES  TO HELP YOU LOSE WEIGHT FOR GOOD <ul><li>KITCHEN – d...
TIPS FOR HEALTHY LIVING  Is your house making you fat? SIMPLE CHANGES  TO HELP YOU LOSE WEIGHT FOR GOOD <ul><li>KITCHEN – ...
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Eat Well, Think Well

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Eat Well, Live Well by Nadine Tengco
Research based discussion on the latest in health and nutrition. Learn how foods affect body chemistry and metabolism
Equal parts information, motivation and change-your-life action plans filled with tips, myth busters, and lessons on food metabolism, exercise and relaxation techniques.Beyond nutritional guidelines/eating plans or promoting a series of instructions, Nadine goes one step further and moves the audience from just knowing the rules to really understanding how the body works. Nadine will present information to create understanding, which in turn will support behavioral changes because “knowing the why’s makes it easier to handle the how’s” when they have to.

BPI-PHILAM HEALTH SYMPOSIUM – March 23 2010, Makati M.M.

Published in: Health & Medicine
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  • Oh! I’m sorry! It seems I am misinformed and was wrong. Thank you very much for sharing all the information you gave and clarifying my misnotions. I’m sure this will help me a lot in differentiating my false beliefs from your true concepts.

    I guess I was right in apologizing before hand in my last paragraph comment before that my data may be flawed and in error - resulting to my reasons for initially disagreeing. But I get it now and therefore agree with you already that those swaps in Slides #24 are not worth it.

    Again, thank you and I hope to use this correct knowledge in dispelling other things regarding nutritional information. Respectfully yours, Dr. Torres.
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  • TYPOGRAPHICAL ERROR: The enzyme to digest cellulose that humans don't have but ruminants produce is 'cellulase' and not 'cellulose'. My computer auto-corrected it before when it shouldn't have. Sorry again! )-:
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  • ERRATUM: Sorry! It should be 9 kcal per gram and not 4 kcal per gram (for all fats & oils). Sorry again for the inadvertant mistake. )-:
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  • Oh and for all the other slides, I totally agree with you regarding 'smart' eating.
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  • Hi Ms Tengco. Good day to you. I’m a Medical Doctor with a Physical Education Major as an undergrad. But I’m not a Nutritionist and I won’t try to pretend being one. Anyway, I also see overweight and obese patients who want to lose weight or trim down with the idea of getting healthy in the process. Aside from being their Attending Medical Doctor, I also give them advice on correct exercise and proper diet. I viewed your Slide Show Presentation that you gave in the BPI-Philam Wellness Symposium last March 23, 2010 that you posted in Slide Share. I just have an inquiry at the end of this correspondence after I give my initial comments regarding Slide Nos. 24 & 25. You stated that the swaps you enumerated were not worth making.

    I respectfully beg to disagree.

    Although both white and brown sugars are processed the same way, their bioavailability will not be the same because of the indigestible fiber present in brown sugar. Bioavailable sugar is the one in the blood only after exogenous sugar is absorbed by the villi of the intestines. By competitive inhibition, brown sugar would be less absorbed (competition for receptor sites in the intestinal villi by non-absorbable cellulose versus absorbable glucose). Only ruminants like cows, horses and rabbits have the enzyme “cellulose” to digest cellulose which humans do not have. On the other hand, white sugar contains all digestible food so it is almost 100% absorbed. It’s similar to wheat loaf bread and white loaf bread. If during the baking, there is 50% fiber (wheat cellulose) and 50% sugar (wheat starch), then half of it will not be absorbed. So a slice of white bread could be 90 calories but a slice of wheat bread would be 45 calories. It’s also similar to processed/refined white rice and unprocessed or unrefined brown rice. The former is about 185 calories per cup while the latter is roughly 90 calories per cup. That is the reason why I advise my patients that if they cannot avoid eating a food with a High Glycemic Index or High Glycemic Load, they should couple eat with a food that has a Low Glycemic Index or Low Glycemic Load. Practical Application: It’s better to eat cake with a fruit rather than eat cake alone. The fruit may add to the total calories (plus low calorie) but it will make the cake less absorbed (minus high calorie) by the intestines.

    For salt, natural (rock) salt is mainly sodium chloride while sea salt has many other weak salts like magnesium, manganese, calcium, etc. that is attached to chloride. It is the sodium that is directly related to hypertension, heart disease, stroke and water retention in cellulite-ridden tissues. But between rock or sea salt, fish sauce and soy sauce – the former has the highest sodium concentration while the latter has the least sodium concentration with fish sauce being somewhere in between the two.

    For olive oil, the difference between regular and light is the presence of an extender that is not oil-based. So as much as it is true that volume per volume, different oils are similarly 4 kcal per gram (whether monosaturated or polyunsaturated or 3 Carbon good cholesterol or 18 Carbon bad cholesterol; light olive oil is less because it is not 100% oil anymore. It is during this dilution process that its color, flavor & aroma is decreased

    As I stated earlier, I’m not a dietician so I apologize in advance if my views may differ from a medical point of view and/or if my data resulting to my reasons for disagreeing maybe flawed or is in error. So my inquiry is: am I wrong in my clinical and analytical reasoning? Should I disregard the explanations I gave you and stick to what you stated in Slide Nos. 24 & 25? Thank you for your time and patience. I will longingly await for your reply.

    Respectfully and sincerely, yeltres@yahoo.com
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Eat Well, Think Well

  1. 1. BPI-PHILAM WELLNESS SYMPOSIUM March 23, 2010 Live Well, Think Well, Work Well
  2. 2. NUTRITION IQ Are these foods really healthy? <ul><li>SUGAR </li></ul><ul><ul><li>White (Table Sugar) </li></ul></ul><ul><ul><ul><li>Refined, Processed, stripped of all natural components, vitamins, water, minerals </li></ul></ul></ul><ul><ul><ul><li>Cal 15 /tsp Glycemic Index 65 (1-100 scale) </li></ul></ul></ul><ul><ul><li>Brown Sugar </li></ul></ul><ul><ul><ul><li>White Sugar + Molasses </li></ul></ul></ul><ul><ul><li>Muscovado Cane </li></ul></ul><ul><ul><ul><li>Raw, Unrefined </li></ul></ul></ul><ul><ul><ul><li>B2, B3, Calcium, Iron, Magnesium, Potassium </li></ul></ul></ul><ul><ul><li>Muscovado Coco-Sugar </li></ul></ul><ul><ul><ul><li>Low GI = 35 </li></ul></ul></ul><ul><ul><li>High Fructose Corn Syrup – replacement for sugar commonly found in commercial foods; corn syrup thru genetically modified enzymes  glucose  fructose = heart disease, diabetes, obesity, fatty liver </li></ul></ul>
  3. 3. STARBUCKS <ul><li>MANGO ALMOND Loaf </li></ul><ul><li>100 g </li></ul><ul><ul><li>Calories = 463 </li></ul></ul><ul><ul><li>Sodium = 483 </li></ul></ul><ul><ul><li>Fat = 23g </li></ul></ul><ul><li>VERY BERRY Cheesecake </li></ul><ul><li>114 g </li></ul><ul><ul><li>Calories = 414 </li></ul></ul><ul><ul><li>Sodium = 249 </li></ul></ul><ul><ul><li>Fat = 34g </li></ul></ul>
  4. 4. NUTRITION IQ Are these foods really healthy? <ul><li>DEMONIZING SOFTDRINKS </li></ul><ul><ul><li>Pulled out of schools </li></ul></ul><ul><ul><li>Decline in Global Sales by as much as 40% </li></ul></ul><ul><li>“ HEALTHY” COLD BEVERAGES – iced tea, green tea rich in antioxidants </li></ul>
  5. 5. NUTRITION IQ Are these foods really healthy? <ul><li>COKE 500 ml </li></ul><ul><ul><li>Servings/bottle 1.5 </li></ul></ul><ul><ul><li>Cal/500ml = 209 </li></ul></ul><ul><ul><li>Sugar/500ml = 52 </li></ul></ul><ul><li>C2 RED (apple) 500 ml </li></ul><ul><ul><li>Servings/bottle = 2 </li></ul></ul><ul><ul><li>(250 ml/serving) </li></ul></ul><ul><ul><li>Cal/500ml = 240 </li></ul></ul><ul><ul><li>Sugar/500ml = 54g </li></ul></ul><ul><ul><li>If 1 bottle/meal x 3 meals/day x 5 days = gain 1 lb in 5 days </li></ul></ul><ul><ul><li>Or 6 lbs in 1 mo. </li></ul></ul>
  6. 6. NUTRITION IQ Are these foods really healthy? <ul><li>C2 GREEN TEA 500 ml </li></ul><ul><ul><li>Servings/bottle = 2 </li></ul></ul><ul><li>(240 ml serving) </li></ul><ul><ul><li>Cal/500ml = 90 </li></ul></ul><ul><ul><li>Sugar/500ml = 20g </li></ul></ul><ul><li>C2 RED (apple) 500 ml </li></ul><ul><ul><li>Servings/bottle = 2 </li></ul></ul><ul><ul><li>(250 ml/serving) </li></ul></ul><ul><ul><li>Cal/500ml = 240 </li></ul></ul><ul><ul><li>Sugar/500ml = 54g </li></ul></ul><ul><ul><li>If 1 bottle/meal x 3 meals/day x 5 days = gain 1 lb in 5 days </li></ul></ul><ul><ul><li>Or 6 lbs in 1 mo. </li></ul></ul>
  7. 7. NUTRITION IQ Are these foods really healthy? <ul><li>FIT N RIGHT Apple </li></ul><ul><ul><li>Servings/bottle = 1 (330 ml serving) </li></ul></ul><ul><ul><li>Cal/500ml = 152 </li></ul></ul><ul><ul><li>Sugar/500ml = 37.5g </li></ul></ul><ul><ul><li>If 1 bottle/meal x 3 meals/day </li></ul></ul><ul><ul><li>= gain 1 lb in 11 days </li></ul></ul><ul><ul><li>Or 3 lbs in 1 mo. </li></ul></ul><ul><li>FIT N RIGHT </li></ul><ul><li>Grapefruit </li></ul><ul><ul><li>Servings/bottle = 1 (330 ml serving) </li></ul></ul><ul><ul><li>Cal/500ml = 106 </li></ul></ul><ul><ul><li>Sugar/500ml = 27g </li></ul></ul>
  8. 8. NUTRITION IQ Are these foods really healthy? <ul><li>QUAKER CHOCOLATE OATMEAL </li></ul><ul><ul><li>Quaker Rolled Oats, Sugar, Cocoa Powder, Contain Artificial Flavorings, Iodized Salt, Maltodextrin, Acesulfame-K </li></ul></ul><ul><li>QUAKER CHOCOLATE OAT CEREAL DRINK “Q VITAL” </li></ul><ul><ul><li>Sugar, Quaker Rolled Oats, Non-Dairy Creamer, Cereal (wheat powder, corn starch, malt extract, sugar, bran, rice powder, glucose, soyabean powder, milk powder, egg powder, salt & vanillin), Cocoa powder, calcium carbonate, salt, contains artificial flavouring. Contains: Wheat, Milk and Egg Ingredients </li></ul></ul>
  9. 9. NUTRITION IQ Are these foods really UN-healthy? <ul><li>INSTANT PANCIT CANTON </li></ul><ul><ul><li>Servings/container = 1 </li></ul></ul><ul><ul><li>(78 g serving) </li></ul></ul><ul><ul><li>Calories/78 g = 360 </li></ul></ul><ul><ul><li>Fat/78 g – 16 g </li></ul></ul><ul><ul><li>Saturated Fat = 8 g </li></ul></ul><ul><ul><li>Sodium = 840 mg </li></ul></ul><ul><ul><li>Fiber = 7g </li></ul></ul><ul><ul><li>Protein = 8g </li></ul></ul>
  10. 10. NUTRITION IQ Are these foods really UN-healthy? <ul><li>MCDONALD’S HAMBURGER </li></ul><ul><ul><li>Servings/container = 1 </li></ul></ul><ul><ul><li>(107 g serving) </li></ul></ul><ul><ul><li>Calories/107 g = 270 </li></ul></ul><ul><ul><li>Fat/107 g – 9 g </li></ul></ul><ul><ul><li>Saturated Fat = 3.5 g </li></ul></ul><ul><ul><li>Sodium = 520 mg </li></ul></ul><ul><ul><li>Fiber = 2g </li></ul></ul><ul><ul><li>Protein = 12g </li></ul></ul>
  11. 11. NUTRITION IQ Are these foods really UN-healthy? <ul><li>MCDONALD’S CHEESEBURGER </li></ul><ul><ul><li>Calories = 300 </li></ul></ul><ul><ul><li>Fat = 12 g </li></ul></ul><ul><ul><li>Saturated Fat = 6 g </li></ul></ul><ul><ul><li>Sodium = 750 mg </li></ul></ul><ul><ul><li>Fiber = 2g </li></ul></ul><ul><ul><li>Protein = 15g </li></ul></ul><ul><li>MCDONALD’S FILLET-O-FISH </li></ul><ul><ul><li>Calories = 380 </li></ul></ul><ul><ul><li>Fat = 18 g </li></ul></ul><ul><ul><li>Saturated Fat = 4 g </li></ul></ul><ul><ul><li>Sodium = 660 mg </li></ul></ul><ul><ul><li>Fiber = 2g </li></ul></ul><ul><ul><li>Protein = 15g </li></ul></ul>
  12. 12. NUTRITION IQ What do you know? – Are you eating the right foods to help you lose weight, build bone, & protect your heart? <ul><li>You’re stuck in a meeting & starving. Which would be the lowest – calorie choice from the tray of baked goodies? </li></ul><ul><ul><li>Blueberry muffin </li></ul></ul><ul><ul><li>Butter Croissant </li></ul></ul><ul><ul><li>Cinnamon chip scone (quick bread) </li></ul></ul>
  13. 13. NUTRITION IQ What do you know? – Are you eating the right foods to help you lose weight, build bone, & protect your heart? <ul><li>ANSWER B. </li></ul><ul><ul><li>All that air inside makes the sinful-sounding croissant (355 calories) much less calorie-dense than the scone (470) or worse, the muffin (500). </li></ul></ul><ul><ul><li>If you’re trying to lose weight, target max 400 calories is smart </li></ul></ul><ul><ul><li>Smart to bring a healthy snack to munch during mealtime meetings like peanut butter on wheat or nuts and dry whole grain cereal </li></ul></ul>
  14. 14. NUTRITION IQ What do you know? – Are you eating the right foods to help you lose weight, build bone, & protect your heart? <ul><li>Now that manufacturers have filtered trans fats out of many foods, they are replacing partially hydrogenated oils with other types. Which of these should you be avoiding too? </li></ul><ul><ul><li>Soybean Oil </li></ul></ul><ul><ul><li>Palm Oil </li></ul></ul><ul><ul><li>Corn oil </li></ul></ul>
  15. 15. NUTRITION IQ What do you know? – Are you eating the right foods to help you lose weight, build bone, & protect your heart? <ul><li>ANSWER B. </li></ul><ul><ul><li>Palm oil & tropical oils are usually solid at room temperature, so they give products about the same shelf life that trans fats provide. That’s great for food makers, but not for your heart. Palm oil is 51% saturated fat, coconut oil more than 90%. </li></ul></ul><ul><ul><li>Just like trans fats, saturated fat boosts levels of bad cholesterol & raises your risk of heart disease </li></ul></ul><ul><ul><li>Look for olive or canola oils instead. They’re low in saturated fat and high in heart healthy monounsaturated fat. Non-hydrogenated corn, soybean and safflower oils also make good substitutes </li></ul></ul>
  16. 16. NUTRITION IQ What do you know? – Are you eating the right foods to help you lose weight, build bone, & protect your heart? <ul><li>TRUE OR FALSE: </li></ul><ul><li>Organic and natural on a label mean basically the same thing </li></ul>
  17. 17. NUTRITION IQ What do you know? – Are you eating the right foods to help you lose weight, build bone, & protect your heart? <ul><li>ANSWER: FALSE. </li></ul><ul><ul><li>For a label to earn an organic seal, it must meet specific standards – organic meat, poultry & dairy come from animals that are not given hormones or antibiotics & organic crops are grown w/o synthetic pesticides or bioengineering. NATURAL is loosely defined as not containing synthetic preservatives or artificial color of flavor. The term Natural is not regulated. </li></ul></ul><ul><ul><li>Though some foods labeled natural are healthy, some, like all-natural soda & chips are still loaded w/ calories & sugar </li></ul></ul>
  18. 18. NUTRITION IQ What do you know? – Are you eating the right foods to help you lose weight, build bone, & protect your heart? <ul><li>You need POTASSIUM to keep your metabolism revved and muscles strong. Which of these offers the most? </li></ul><ul><ul><li>One medium baked “kamote” </li></ul></ul><ul><ul><li>One cup fat-free yogurt </li></ul></ul><ul><ul><li>One medium banana </li></ul></ul>
  19. 19. NUTRITION IQ What do you know? – Are you eating the right foods to help you lose weight, build bone, & protect your heart? <ul><li>ANSWER A. “Kamote” </li></ul><ul><ul><li>Sweet potato or “kamote” contains 542 mg; the yogurt has 475 and the banana 422 mg </li></ul></ul><ul><ul><li>Other potassium-rich foods to help you reach the recommended 4,700 mg/day </li></ul></ul><ul><ul><ul><li>Tomato sauce (811) </li></ul></ul></ul><ul><ul><ul><li>Orange juice (496) </li></ul></ul></ul><ul><ul><ul><li>Melon or cantaloupe (427) </li></ul></ul></ul>
  20. 20. NUTRITION IQ What do you know? – Are you eating the right foods to help you lose weight, build bone, & protect your heart? <ul><li>Which ground meat makes the healthiest, low-fat burger? </li></ul><ul><ul><li>Ground beef </li></ul></ul><ul><ul><li>Ground turkey </li></ul></ul><ul><ul><li>Ground chicken </li></ul></ul>
  21. 21. NUTRITION IQ What do you know? – Are you eating the right foods to help you lose weight, build bone, & protect your heart? <ul><li>ANSWER: ALL CAN (if you choose wisely) </li></ul><ul><ul><li>For ground beef, look for at least 90% lean (no marbling, from sirloin) w/c is less than 10g of fat per 3.5 oz serving. </li></ul></ul><ul><ul><li>For turkey & chicken, ground BREAST is better than regular (because the high-fat skin doesn’t get processed in). </li></ul></ul>
  22. 22. NUTRITION IQ What do you know? – Are you eating the right foods to help you lose weight, build bone, & protect your heart? <ul><li>Calcium is key to building bones, but which of these dairy foods is NOT a good source? </li></ul><ul><ul><li>Cottage Cheese </li></ul></ul><ul><ul><li>Yogurt smoothie </li></ul></ul><ul><ul><li>Fat-free milk </li></ul></ul>
  23. 23. NUTRITION IQ What do you know? – Are you eating the right foods to help you lose weight, build bone, & protect your heart? <ul><li>ANSWER A. </li></ul><ul><ul><li>The combination of low calories & high protein makes cottage cheese the perfect waist-friendly food but not a good source of calcium. During processing 75% of calcium drains away leaving a ½ cup serving with only 70mg calcium, less than ½ what you get in the same amount of fat-free milk </li></ul></ul><ul><ul><li>Daily calcium needs =1000mg for age 50 & younger; 1200mg for 51 & older </li></ul></ul>
  24. 24. NUTRITION IQ What do you know? – Are you eating the right foods to help you lose weight, build bone, & protect your heart? <ul><li>Which of these swaps is worth making? </li></ul><ul><ul><li>Brown sugar for white </li></ul></ul><ul><ul><li>Sea salt for table salt </li></ul></ul><ul><ul><li>Light olive oil for Regular Olive oil </li></ul></ul>
  25. 25. NUTRITION IQ What do you know? – Are you eating the right foods to help you lose weight, build bone, & protect your heart? <ul><li>ANSWER: NONE </li></ul><ul><ul><li>Brown sugar has just as many calories as white & gets processed by your body the same way. Molasses gives color & adds a little magnesium & calcium but not enough to make a difference </li></ul></ul><ul><ul><li>Though natural, sea salt contains the same amount of sodium per teaspoon (about 2400mg) </li></ul></ul><ul><ul><li>Light olive oil refers only to color, flavor & aroma, but contains the same 14g of fat per tbsp </li></ul></ul>
  26. 26. FOOD & MOOD <ul><ul><li>With little or no effort, you can remember simple & complicated facts & events so that by adulthood you are rich canvas of experiences, memories, relationships, etc… </li></ul></ul><ul><ul><li>You can feel a wide array of emotions from ecstasy and grief to boredom & apathy </li></ul></ul><ul><ul><li>You are unique in the foods you love, the foods you hate, the foods you crave & the foods you eat daily. How you decide what food satisfies what craving & how you go about soothing that craving is peculiar to you </li></ul></ul>
  27. 27. Food & Mood <ul><li>At the very foundation of your traits, talents & preferences is an orchestra of cells & chemicals that allow your basic nature to develop and interact with the world. Who you are depends on how well that orchestra, called your nervous system, plays its music </li></ul><ul><li>To perform any millions of thoughts, feelings & actions you do every day requires that thousands of your 100 billion nerve cells & billions of support cells communicate efficiently </li></ul>
  28. 28. Food & Mood – What you Eat Affects How you Feel <ul><li>Nerve chemicals called “neurotransmitters” keep the MESSAGES moving from one nerve cell to another </li></ul><ul><li>Neurotransmitters regulate nerve function including memory, appetite, mental function, mood, movement, and the wake-sleep cycle </li></ul><ul><li>DISRUPTION OF EVEN 1 Neurotransmitter dramatically alters nerve cell function and instigates a cascade effect on other neurotransmitters, which can have profound effects on our physical, emotional & mental processes </li></ul>
  29. 29. Stress, Fat, Disease & Diet <ul><li>G.A.S. General Adaptation Syndrome – 3-Stage Reaction to Stress </li></ul><ul><ul><li>Stage 1: Alarm Reaction – body releases adrenaline & other psychological mechanisms to combat stress & stay in control. “Fight or Flight” muscles tense, eyes dilate, heart beats faster (body returns to normal after stressor is eliminated) </li></ul></ul><ul><ul><li>Stage 2: Adaptation – long term protection, body secretes hormones that increase blood sugar levels to sustain energy & raise blood pressure. If this phase continues for a prolonged period without rest or relaxation, body collapses </li></ul></ul><ul><ul><li>Stage 3: Exhaustion – body runs out of reserve. Progressive mental, physical exhaustion , illness & death (continuous high Cortisol depresses immune system) </li></ul></ul>
  30. 30. Stress, Fat, Disease & Diet <ul><li>Stress & Nutrition are closely intertwined </li></ul><ul><ul><li>A nutritional deficiency is stress in itself, ex., even a slight iron deficiency reduces oxygen to tissues and brain leaving you tired, irritable & unable to concentrate </li></ul></ul><ul><ul><li>How well your body is nourished prior to and during a stressful even will affect how well you handle the stress </li></ul></ul>
  31. 31. Stress, Fat, Disease & Diet <ul><li>STRESS REPAIRING NUTRIENTS </li></ul><ul><ul><li>Omega 3 Fatty Acids found in fish oils & flaxseed </li></ul></ul><ul><ul><li>Green Tea (catechins) </li></ul></ul><ul><ul><li>Vitamin C found in pineapple, peppers, dalandan, kangkong, etc… </li></ul></ul><ul><ul><li>B Vitamins found in green leafy vegetables, legumes, whole grains </li></ul></ul><ul><ul><li>Glucosinolates: cruciferous vegetables such as cauliflower, bok choy, broccoli </li></ul></ul><ul><ul><li>Magnesium: tofu, pumpkin, sunflower seeds, almonds </li></ul></ul><ul><ul><li>Polyphenols: grapes, red or purple grape juice, bignay </li></ul></ul><ul><ul><li>Quercitin – cabbage, spinach, garlic </li></ul></ul>
  32. 32. 3-Point Model for Health <ul><li>DIET – prevent fat storage </li></ul><ul><ul><li>Quantity, quality, time (frequency) </li></ul></ul><ul><li>EXERCISE – decrease fat & increase lean mass </li></ul><ul><ul><li>quantity (F.I.T.) & quality </li></ul></ul><ul><li>R&R – prevent fat production </li></ul><ul><ul><li>Relieve STRESS & ANXIETY, Ease Depression </li></ul></ul>
  33. 33. 3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>DIET – prevent fat storage is a diet that increases metabolism </li></ul><ul><ul><li>Quantity, quality, time (frequency) </li></ul></ul><ul><li>FOOD IS A DRUG </li></ul><ul><ul><li>Diet that considers natural compensatory mechanisms (Survival) – quantity, time </li></ul></ul>
  34. 34. 3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>FOOD IS MORE THAN NUTRITION - quality </li></ul><ul><li>Cultural, emotional undertones; taste preferences </li></ul><ul><ul><li>EAT FOR PLEASURE </li></ul></ul><ul><ul><li>Palatable, varied </li></ul></ul><ul><ul><li>Individual lifestyle, taste preferences </li></ul></ul><ul><ul><li>EAT FOR HEALTH </li></ul></ul><ul><ul><li>Medical history, psychology (stress & Cortisol) </li></ul></ul>
  35. 35. 3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>Eat every 3-4 hours, hungry or not (if glucose falls below 80 mg/dl, the body reacts by slowing down metabolism to save energy) </li></ul><ul><li>Avoid Feast or famine – storage of fat. </li></ul><ul><ul><ul><li>Famine - slows down to save energy </li></ul></ul></ul><ul><ul><ul><li>Feast, glucose is converted to fat for long term energy, “this may very well be my last meal.” <120 mg/dl, glucose is converted into fat </li></ul></ul></ul>
  36. 36. 3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>We’re hardwired to store fat because our ancestors survived periodic famines by gaining and storing weight so that has left our bodies prone to storing fat and gaining weight </li></ul><ul><li>70% - 85% of calories consumed are used for all your organs to function </li></ul><ul><li>15% - 30% are burned through intentional physical activity </li></ul>
  37. 37. 3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>REV UP IN THE MORNING “break the fast” – breakfast skippers tend to be 4 ½ times as likely to be obese </li></ul><ul><ul><li>when you starve yourself for more than 12 hrs (overnight fast), your metabolism goes down by 40% (car slows down) </li></ul></ul><ul><ul><li>Overnight fast depletes blood sugar stores. Hormone in the stomach sends signal every ½ hour and sends a message to the brain, which in turn stimulates NPY and triggers the desire for STARCH – bread, rice, doughnuts </li></ul></ul><ul><ul><li>If you skip breakfast and do not replenish glycogen (which is the only source of NUTRIENTS FOR THE BRAIN), free fatty acids are released in the blood stimulating hormone called galanin causing you to crave FAT, rich creamy foods – around 2pm to prepare for an overnight fast </li></ul></ul>
  38. 38. 3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>Every time you eat any CARBOHYDRATE, MAKE SURE YOU EAT IT WITH PROTEIN. Especially avoid eating fruit without protein </li></ul><ul><li>choose carbs-avoid anything where sugar is greater than 20% of total carbohydrates </li></ul><ul><ul><li>WHY- you need to control blood glucose levels throughout the day to maintain high metabolism = minimize fat storage. Quick rise in blood sugar, quick insulin production, encourages fat storage </li></ul></ul><ul><ul><li>Digestion time of carbohydrates = 1 ½-2 hrs, protein = 3-4 hrs, Fat = 4-5 hrs </li></ul></ul><ul><ul><li>Fat = stimulates production of leptin, a satiety hormone </li></ul></ul>
  39. 39. 3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>EAT SWEETS WITH OR AFTER MEALS </li></ul><ul><ul><li>You don’t have to give up your favorite treats, just eat them at the right time to keep the pounds off. </li></ul></ul><ul><ul><li>How much sugar should you eat a day? 10% of total calories. E.g. on a 1600 cal/day plan, you can enjoy 10 tsp of sugar a day </li></ul></ul><ul><ul><li>Cut down but do not eliminate sugar while totally eliminating HFCS </li></ul></ul>
  40. 40. 3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>Eat 2 servings of protein a day (1 serving = 2-3 oz, the size of a deck of cards) </li></ul><ul><ul><li>An amino acid leucine found in meat, poultry, dairy, and fish is essential for developing lean muscle mass and regulating hormones that control your appetite and help you burn calories. </li></ul></ul><ul><ul><li>Eating larger amounts backfires. Too much won’t allow your body to use amino acids efficiently and if you go over your calorie limit, the excess protein is more likely to be stored as extra fat than muscle. MORE THAN 6oz of protein a day is protein without purpose </li></ul></ul>
  41. 41. 3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>EAT MORE FIBER-RICH FOODS </li></ul><ul><ul><li>3-4 servings of whole grain (2g + per serving) </li></ul></ul><ul><ul><li>Keeps you feeling full longer; slows down digestion and storage of fat </li></ul></ul><ul><ul><li>Prevention and treatment of diabetes, obesity and heart disease </li></ul></ul><ul><li>KEEP SALT IN BALANCE below 2400 mg/day (1 tsp of salt = 2000 mg) </li></ul>
  42. 42. 3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>EAT MIXED NUTS </li></ul><ul><ul><li>Each type of nut offers a different nutritional benefit, from better sight to a slimmer waistline </li></ul></ul><ul><ul><li>Walnuts for omega 3 fatty acids, peanuts help curb appetite, almonds rich in Vit E </li></ul></ul><ul><ul><li>Nuts lower harmful blood cholesterol levels </li></ul></ul><ul><ul><li>Choose unsalted, keep portion sizes small (1 oz = 180 cal) </li></ul></ul>
  43. 43. 3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>COOL YOUR RICE for weight loss </li></ul><ul><ul><li>Resistant starch is a dietary fiber found in many carbohydrate foods including brown rice, potatoes, grains & beans, particularly when it is cooled. </li></ul></ul><ul><ul><li>It gets its name because it “resists” digestion. It increases your ability to burn fat & it fills you up, reducing overall hunger. Because you cant digest it, the starch never enters your bloodstream </li></ul></ul><ul><ul><li>Brown rice has 3g per ½ cup. KEEP IT COOL. Resistant starch is created during cooling. Cooking triggers starch to absorb water and swell, as it slowly cools, portions of the starch crystallize into a form that resists digestion. DON’T REHEAT (crystals break up and levels plummet) </li></ul></ul>
  44. 44. 3 Point Model for Health: Diet What to Eat, When to Eat <ul><li>SMART FOODS “As you eat, so shall you think” </li></ul><ul><ul><li>Eat Breakfast </li></ul></ul><ul><ul><li>Keep Lunch light </li></ul></ul><ul><ul><li>Dieting Makes you Dumb </li></ul></ul><ul><ul><li>Fish Really is Brain food </li></ul></ul><ul><ul><li>B Vitamins </li></ul></ul>
  45. 45. SMART FOODS <ul><li>Eat Breakfast – the brain is a metabolically hungry tissue consuming 20-30% of calories you eat every day. It demands glucose. Eat carbohydrate-rich breakfast </li></ul><ul><li>Light Lunch – carbohydrates make you sleepy & less able to concentrate at lunch. Combine protein </li></ul><ul><li>Dieting Makes you dumb </li></ul><ul><li>Fish is Brain food – Omega 3 (DHA) gives brain cells their ability to transport nutrients into cells. DHA is ONLY OBTAINED FROM DIET </li></ul><ul><li>B Vitamins – even marginal deficiencies of B Vitamins contribute to a variety of mental problems including dementia, depression, poor concentration, moodiness, confusion, reduced learning ability and even convulsions (wheat germ, greens, beans, peas, peanut butter, salmon </li></ul><ul><li>Increasing iron intake stimulates brain activity in the left hemisphere of the brain – the region of the brain for analytic thought and abstract thinking (lean meat, beans). Consume with Vit C </li></ul>
  46. 46. 3 Point Model for Health: Diet What to Eat, When to Eat SUPPLEMENTS <ul><li>It takes 62 cups of fresh spinach every day to meet the required 100 IU of Vitamin E </li></ul><ul><li>It takes 6 oz of tofu, a can of salmon with bones and 2 cups of bean soup every day to meet the required 1,200 mg of calcium (or 4 glasses of milk) </li></ul><ul><li>Medication, illness, and stress increase nutrient needs to levels difficult to obtain even from the best diet e.g. birth control pills increase need for vitamin B6, stress raises magnesium, Vit C, and zinc requirements. </li></ul><ul><li>Intense exercise also raises nutrient needs above what normal sedentary people require </li></ul>
  47. 47. WHAT TO EAT, WHEN TO EAT Supplements <ul><li>Balanced diet: Nutrition and supplements are not an either-or issue, the two enhance each other </li></ul><ul><li>You can’t always get optimal amounts of vitamins & minerals from food just as pills don’t contain everything food has to offer </li></ul><ul><li>Supplements can replace vitamins & minerals but can not supply the thousands of other health-enhancing phytochemicals of food </li></ul>
  48. 48. WHAT TO EAT, WHEN TO EAT Supplements <ul><li>Take a well balanced MULTIPLE vitamin & mineral supplement. A multiple supplies a balance of nutrients while avoiding secondary deficiencies that result when you take too much of one nutrient </li></ul><ul><li>e.g. a woman who takes only iron = zinc deficiency, a man who takes only calcium = magnesium deficiency </li></ul>
  49. 49. 3 Point Model for Health: EXERCISE <ul><li>“ CAN DIETING REPLACE EXERCISE?” </li></ul><ul><li>Dieting is the faster way to lose weight. Not exercising is the surest way to gain it all back. </li></ul><ul><li>Dieting is a way to gain fat, exercising is the best way to gain muscle and lose fat. </li></ul><ul><li>For short term weight loss, dieting is successful because the food deficit requires our body to use stored fat to meet the calorie needs of daily living. </li></ul><ul><li>Dieting success requires controlling blood glucose levels throughout the day to maintain high metabolism = minimize fat storage. </li></ul>
  50. 50. 3 Point Model for Health: R & R <ul><li>Feel Good Hormones </li></ul><ul><li>Increase blood flow & Oxygen in brain </li></ul><ul><li>Decrease Stress </li></ul><ul><li>Focus, energy </li></ul><ul><li>Weight Management </li></ul><ul><li>Prevent disease </li></ul>
  51. 51. WHAT TO EAT, WHEN TO EAT Eating Out <ul><li>. The best strategy when dining out is to order plain foods, without sauce, and those dishes that require very little fat, sugar or salt in order to taste good. Order simple foods because it’s hard to tell what’s in certain dishes, especially those that combine a lot of ingredients. </li></ul>
  52. 52. WHAT TO EAT, WHEN TO EAT Eating Out <ul><li>Check out the list of appetizers or order appetizer portions of an entrée. </li></ul><ul><li>Order salad and soup. Starting a meal with soup begins the process of satisfying your hunger. It sends a signal to your brain that you are on your way to satiety </li></ul><ul><ul><li>Ask for salad dressing on the side so you can add only as much as you want. </li></ul></ul><ul><li>Pasta is a risky meal to order in a restaurant. It’s best to order half portion or an appetizer portion. Even if it has a low-fat sauce, it’s important to limit the amount of pasta itself. Avoid dishes with cream sauce </li></ul>
  53. 53. WHAT TO EAT, WHEN TO EAT Eating Out <ul><li>If you plan to have dessert, you should skip the bread, rice, potatoes, or pasta. Instead, order a nice plate of sautéed vegetables with your protein. </li></ul>
  54. 54. WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>Cold Beverages - choose calorie-free beverages such as mineral water, club soda, unsweetened iced tea, or diet soda. </li></ul><ul><li>Carbonated Soft Drinks </li></ul><ul><li>All sodas are fat-free but only the diet sodas are calorie-free. A can of soda has about 150 calories – all derived from sugar. While 150 calories may not sound like much, the calories can have a cumulative effect. </li></ul>
  55. 55. WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>Fruit Juice </li></ul><ul><li>Fruit juice contains just as many calories as regular soft drinks/soda. It may be healthier to switch from drinking soda to fruit juice because fruit juices contain vitamins and minerals. But fruit juice doesn’t contain fewer calories than non-diet soda, so don’t expect the change to cause a weight loss. </li></ul><ul><li>Compare these two beverages: CALORIES FAT (g) </li></ul><ul><li>12 oz cola beverage 140 0 </li></ul><ul><li>12 oz orange juice 170 0 </li></ul><ul><li>you can dilute 50:50 fruit juice and club soda to cut the sugar and calories by half. </li></ul>
  56. 56. WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>Hot Beverages – coffee, espresso, and tea have negligible calories. It is what you add to these drinks that have an impact on your weight and waist. </li></ul><ul><li>Know what’s in your beverage so you’ll know what substitutes to ask for. </li></ul><ul><ul><li>Espresso – Strong coffee brewed under pressure </li></ul></ul><ul><ul><li>Cappuccino – Espresso and steamed milk </li></ul></ul><ul><ul><li>Latte – Espresso & steamed milk (but more milk than in cappuccino) </li></ul></ul><ul><ul><li>Mocha – Espresso, steamed milk, & chocolate syrup </li></ul></ul>
  57. 57. WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>Ask for you beverage to be prepared with skim or low fat milk. </li></ul><ul><li>Whiten your Coffee with Milk: CALORIES FAT (g) </li></ul><ul><li>Instead of: 1 oz Coffee Cream 60 6 </li></ul><ul><li>1 oz Non-Dairy Creamer 45 3 </li></ul><ul><li>1 oz Whole Milk 20 1 </li></ul><ul><li>Choose: 1 oz Skim Milk 10 0 </li></ul><ul><li>Savings: 10 – 50 1 – 6 </li></ul><ul><li>Have your Latte Prepared with Skim Milk: CALORIES FAT (g) </li></ul><ul><li>12 oz Latte made with whole milk 195 10 </li></ul><ul><li>12 oz Latte made with skim milk 45 0.5 </li></ul><ul><li>Savings: 80 9.5 </li></ul>
  58. 58. WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>There are 16 calories in a teaspoon of sugar. If you add a teaspoon of sugar in every cup you drink, and you drink 3 cups a day, that adds up to an extra 40 calories a day x 365 days = extra 5 lbs of fat each year. </li></ul>
  59. 59. WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>Alcoholic Beverages </li></ul><ul><ul><li>alcohol, a fermented carbohydrate, is a concentrated source of calories at 7 calories per gram (protein & carbs have 4 calories per gram, while fats have 9). </li></ul></ul><ul><ul><li>Although most alcoholic beverages are fat-free, the calories from alcohol can still be damaging to your weight. </li></ul></ul>
  60. 60. WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>Choose the lighter versions of your favorite beverages </li></ul><ul><li>Order Light Beer: CALORIES FAT (g) </li></ul><ul><li>12 oz Beer 150 0 </li></ul><ul><li>12 oz Light Beer 100 0 </li></ul><ul><li>Savings: 50 0 </li></ul><ul><li>Instead of a Wine Cooler, Order Club Soda/Wine: CALORIES FAT (g) </li></ul><ul><li>8 oz Wine Cooler 160 0 </li></ul><ul><li>4 oz Wine + 4 oz Club Soda 80 0 </li></ul><ul><li>Savings: 80 0 </li></ul><ul><li>Order wine by the glass instead of an entire bottle. </li></ul><ul><li>Order wine spritzer with white, red, or rose wine. A wine spritzer is made with wine, club soda, and a twist of lemon or lime. Ask to mix it half and half rather than the usual ¾ wine and ¼ soda. You get a thirst-quenching drink with a small amount of wine </li></ul>
  61. 61. WHAT TO EAT, WHEN TO EAT Eating Out – WHAT TO DRINK <ul><li>Find another favorite beverage – one with fewer calories </li></ul><ul><li>Order simple rather than fancy: CALORIES FAT (g) </li></ul><ul><li>8 oz Margarita or Piña Colada 320 - 480 0 - 6 </li></ul><ul><li>1 oz Rum + 7 oz Cola 190 0 </li></ul><ul><li> Savings: 130 - 290 0 </li></ul><ul><li>Skip the Liqueurs in Coffee: CALORIES FAT (g) </li></ul><ul><li>Coffee + </li></ul><ul><li>1 ½ oz Crème de Menthe 180 0 </li></ul><ul><li>Black Coffee 0 0 </li></ul><ul><li> Savings: 180 0 </li></ul>
  62. 62. WHAT TO EAT, WHEN TO EAT Eating Out - CHINESE <ul><li>Green Flag Words </li></ul><ul><li>INGREDIENTS: </li></ul><ul><li>Bean curd (tofu) </li></ul><ul><li>Vegetables: broccoli, mushrooms, onions, cabbage, water chestnuts, bamboo shoots, lily buds, wood ears, bean sprouts </li></ul><ul><li>Fish, shrimp, scallops </li></ul><ul><li>Chicken, roast pork, pineapple </li></ul><ul><li>Chinese mustard </li></ul><ul><li>COOKING METHODS/MENU DESCRIPTIONS </li></ul><ul><li>Light wine sauce </li></ul><ul><li>lobster sauce </li></ul><ul><li>simmered or braised </li></ul><ul><li>Steamed </li></ul><ul><li>stir-fried with vegetables </li></ul><ul><li>hot and spicy </li></ul><ul><li>Served on sizzling platter </li></ul><ul><li>slippery white sauce or velvet sauce </li></ul>
  63. 63. WHAT TO EAT, WHEN TO EAT Eating Out - CHINESE <ul><li>Red Flag Words </li></ul><ul><li>INGREDIENTS: </li></ul><ul><li>Duck </li></ul><ul><li>cashews or peanuts </li></ul><ul><li>pieces of egg </li></ul><ul><li>Water chestnut flour </li></ul><ul><li>bits of pork, egg </li></ul><ul><li>Chinese noodles </li></ul><ul><li>COOKING METHODS/ MENU DESCRIPTIONS </li></ul><ul><li>Fried or deep-fried </li></ul><ul><li>battered or breaded and fried </li></ul><ul><li>Deep-fried until crispy </li></ul><ul><li>served in bird’s nest </li></ul><ul><li>Crispy </li></ul><ul><li>sweet and sour </li></ul>
  64. 64. WHAT TO EAT, WHEN TO EAT Eating Out - JAPANESE <ul><li>INGREDIENTS: </li></ul><ul><li>Clear broth </li></ul><ul><li>Vinegared, seasoned vinegar sauce </li></ul><ul><li>dipping sauce </li></ul><ul><li>udon noodles </li></ul><ul><li>seafood & chicken </li></ul><ul><li>COOKING METHODS / MENU DESCRIPTIONS </li></ul><ul><li>Steamed (mushimono) </li></ul><ul><li>Sautéed </li></ul><ul><li>nabemono (one pot meal) </li></ul><ul><li>Braised </li></ul><ul><li>simmered (nimono) </li></ul><ul><li>marinated </li></ul><ul><li>Pickled </li></ul><ul><li>broiled (yaki) </li></ul><ul><li>barbecued </li></ul><ul><li>Grilled (yakimono) on skewers </li></ul><ul><li>Served in broth with vegetables </li></ul>
  65. 65. WHAT TO EAT, WHEN TO EAT Eating Out - JAPANESE <ul><li>Red Flag Words </li></ul><ul><li>INGREDIENTS: </li></ul><ul><li>Fried bean curd </li></ul><ul><li>COOKING METHODS/ MENU DESCRIPTIONS </li></ul><ul><li>Deep-fried, battered and fried, breaded and fried </li></ul><ul><li>Tempura </li></ul><ul><li>Agemono </li></ul><ul><li>Katsu </li></ul><ul><li>Pan-fried </li></ul><ul><li>Special Requests </li></ul><ul><li>Use less soy sauce (lower sodium consumption) </li></ul><ul><li>Leave the egg out of the sukiyaki or Donburi </li></ul><ul><li>Serve the salad with the dressing on the side </li></ul>
  66. 66. WHAT TO EAT, WHEN TO EAT Eating Out - THAI <ul><li>Green Flag Words </li></ul><ul><li>INGREDIENTS: </li></ul><ul><li>Basil or basil leaves </li></ul><ul><li>lemon grass </li></ul><ul><li>mint or mint leaves </li></ul><ul><li>Lime juice </li></ul><ul><li>Napa (cabbage) </li></ul><ul><li>Bamboo shoots, black mushrooms and other vegetables </li></ul><ul><li>Scallops, shrimp, squid, chicken </li></ul><ul><li>COOKING METHODS/ MENU DESCRIPTIONS </li></ul><ul><li>Stir-fried </li></ul><ul><li>Sautéed </li></ul><ul><li>sizzling </li></ul><ul><li>Braised </li></ul><ul><li>Marinated </li></ul><ul><li>barbecued </li></ul><ul><li>Clear broth soup </li></ul><ul><li>basil sauce </li></ul><ul><li>lime sauce </li></ul><ul><li>Served in a pineapple shell </li></ul><ul><li>Thai salads </li></ul>
  67. 67. WHAT TO EAT, WHEN TO EAT Eating Out - THAI <ul><li>Red Flag Words </li></ul><ul><li>INGREDIENTS: </li></ul><ul><li>Topped with peanuts, ground peanuts </li></ul><ul><li>topped with cashews </li></ul><ul><li>red, green, yellow, Mussaman curry </li></ul><ul><li>Peanut sauce </li></ul><ul><li>coconut milk </li></ul><ul><li>fried duck </li></ul><ul><li>COOKING METHODS/ MENU DESCRIPTIONS </li></ul><ul><li>Golden brown </li></ul><ul><li>curry sauce </li></ul><ul><li>peanut sauce </li></ul><ul><li>Fried </li></ul><ul><li>deep-fried </li></ul><ul><li>crispy </li></ul><ul><li>Coconut milk soup </li></ul><ul><li>mee-krob (crispy noodles) </li></ul>
  68. 68. WHAT TO EAT, WHEN TO EAT Eating Out - ITALIAN <ul><li>Green Flag Words </li></ul><ul><li>INGREDIENTS: </li></ul><ul><li>Onions, peppers and mushroom </li></ul><ul><li>artichoke hearts </li></ul><ul><li>Sun-dried tomatoes </li></ul><ul><li>capers </li></ul><ul><li>Marinated vegetables </li></ul><ul><li>herbs and spices </li></ul><ul><li>Grilled chicken, fish, or seafood </li></ul><ul><li>whole/multi-grain pasta </li></ul><ul><li>COOKING METHODS/ MENU DESCRIPTIONS </li></ul><ul><li>Lightly sautéed with onions and shallots </li></ul><ul><li>Tomato-based sauces – marinara, Bolognese, cacciatore </li></ul><ul><li>White or red clam sauce </li></ul><ul><li>Light red or white wine sauce </li></ul><ul><li>Light mushroom and wine sauce </li></ul><ul><li>Piccata (lemon sauce) </li></ul>
  69. 69. WHAT TO EAT, WHEN TO EAT Eating Out - ITALIAN <ul><li>Red Flag Words </li></ul><ul><li>INGREDIENTS: </li></ul><ul><li>Fried eggplant or zucchini </li></ul><ul><li>pancetta, or bacon </li></ul><ul><li>olive oil, butter </li></ul><ul><li>Sausage – veal or pork </li></ul><ul><li>cheese – mozzarella, Gorgonzola </li></ul><ul><li>Italian cold cuts – prosciutto, salami, bologna </li></ul><ul><li>COOKING METHODS/ </li></ul><ul><li>MENU DESCRIPTIONS </li></ul><ul><li>Alfredo, carbonara </li></ul><ul><li>stuffed shells </li></ul><ul><li>Saltimbiocca, manicotti </li></ul><ul><li>Parmigiana – veal, chicken, eggplant </li></ul><ul><li>stuffed with cheese, lasagna </li></ul><ul><li>Creamy sauces – wine, mushroom, cheese </li></ul><ul><li>cannelloni </li></ul><ul><li>Special Requests </li></ul><ul><li>remove the skin from the chicken </li></ul><ul><li>hold the Parmesan cheese (or grated cheese), bacon, olives, pine nuts </li></ul><ul><li>serve the salad dressing on the side and bring some vinegar </li></ul><ul><li>appetizer-size pasta </li></ul><ul><li>avoid extra salt </li></ul><ul><li>please ask chef to go easy on the olive oil </li></ul>
  70. 70. TIPS FOR HEALTHY LIVING Is your house making you fat? SIMPLE CHANGES TO HELP YOU LOSE WEIGHT FOR GOOD <ul><li>KITCHEN – color your appetite blue </li></ul><ul><ul><li>Color has a profound effect on behavior. Blue is an appetite suppressant. In tests, many people could not bring themselves to eat foods colored blue. We have instincts to avoid blue & purple foods because they tend to be poisonous </li></ul></ul><ul><ul><li>USE BLUE PLATES, NAPKINS, PLACE MATS </li></ul></ul><ul><ul><li>Paint a wall blue or place blue light in the refrigerator to help cur late-night raids </li></ul></ul><ul><ul><li>AVOID RED, YELLOW & ORANGE w/c stimulate appetite (fast-food logos use red end of color spectrum) </li></ul></ul>
  71. 71. TIPS FOR HEALTHY LIVING Is your house making you fat? SIMPLE CHANGES TO HELP YOU LOSE WEIGHT FOR GOOD <ul><li>KITCHEN – downsize dinnerware </li></ul><ul><ul><li>People eat what’s put on their plates even if its more than they need to satisfy their hunger </li></ul></ul><ul><ul><li>People like to fill their plates </li></ul></ul><ul><ul><li>Buy smaller dishes </li></ul></ul>
  72. 72. TIPS FOR HEALTHY LIVING Is your house making you fat? SIMPLE CHANGES TO HELP YOU LOSE WEIGHT FOR GOOD <ul><li>KITCHEN – turn up the lights </li></ul><ul><ul><li>According to research, Dieters are more likely to binge when there’s less light </li></ul></ul><ul><ul><li>Dimmer light makes you less self-aware, which loosens your inhibitions. If you are more conscious of what you are doing, you’re less likely to succumb to temptation </li></ul></ul>
  73. 73. TIPS FOR HEALTHY LIVING Is your house making you fat? SIMPLE CHANGES TO HELP YOU LOSE WEIGHT FOR GOOD <ul><li>KITCHEN – dine with music (slow or moderate) </li></ul><ul><ul><li>Music helps curb stress-related emotional eating and can fill an inner need that might otherwise lead to overeating </li></ul></ul><ul><ul><li>Music has the power to boost mood, reduce pain, and relieve depression </li></ul></ul>
  74. 74. TIPS FOR HEALTHY LIVING Is your house making you fat? SIMPLE CHANGES TO HELP YOU LOSE WEIGHT FOR GOOD <ul><li>KITCHEN – Hide the TV </li></ul><ul><ul><li>One of the best ways to gain weight is to eat while watching TV. People eat more while watching TV because they mindlessly gobble down food </li></ul></ul><ul><ul><li>Studies show that the more TV people watch, the less they move and the more they weight </li></ul></ul>

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