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Ten Foods To Have In Your Healthy Diet
 

Ten Foods To Have In Your Healthy Diet

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Bernie Rosen's list of top ten foods to eat, plus five to avoid and why.

Bernie Rosen's list of top ten foods to eat, plus five to avoid and why.

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    Ten Foods To Have In Your Healthy Diet Ten Foods To Have In Your Healthy Diet Presentation Transcript

    • Ten Foods to Have in Your Healthy Diet Bernard Rosen, PhD
    • What You’ll Learn
      • Ten Foods to Add to Your Diet (and Why)
      • Five Foods to Reduce or Remove from Your Diet (and Why)
    • Blueberries
      • Antioxidant
      • Anti-inflammatory
      • Anti-cancer
      • High ORAC
      • Compared to other berries
        • Freezes better
        • Fewer pesticides
    • Apple
      • “ An apple a day keeps the doctor away.”
      • Lots of antioxidants
      • Fiber – pectin – helps lower cholesterol and regulate blood sugar
      • Organic is best
      • Juice is sugar
    • Kale
      • Leafy greens
      • Vitamin K (bone building), calcium, iron, Vitamins A and C, protein, and fiber!
      • Best steamed or lightly stir fried
      • Other leafy greens:
        • Swiss chard
        • Beet greens
        • Mustard greens
        • Collard greens
        • Spinach
    • Quinoa
      • Whole grain
      • Gluten free
      • Calcium, phosphorus, magnesium, copper, potassium, manganese, zinc, and iron
      • Fiber
    • Almonds
      • Healthy fat, protein, and dietary fiber
      • Phosphorus, Vitamin E, and magnesium
      • No carbohydrate
      • Other nuts – walnuts and pecans
      • Men – also add pumpkin seeds.
    • Wild Salmon
      • Omega 3 EFA
      • Protein
      • Not farmed
      • Why red – from what it eats (krill and shrimp – loaded with antioxidants)!
    • Avocado
      • Oleic acid – omega-9 fat – lowers cholesterol and triglycerides (beta-sitosterol)
      • Lutein - antioxidant
      • Fiber, potassium, folate, Vitamin A, beta-carotene
    • Kefir
      • Lacto-fermented
      • Source of beneficial bacteria and yeast
      • If dairy allergy can use coconut milk or coconut water
      • Best alternative - yogurt
    • Coconut Oil
      • Medium chain fatty acid – faster to metabolize – used for energy, not stored
      • Saturated fat
      • Lauric acid
        • Anti-bacterial
        • Anti-microbial
      • Thyroid friendly
    • Butter/Ghee
      • Saturated fat is good for us, if…
      • Fat soluble vitamins E, K, and D
      • CLA (conjugated linolenic acid) – helps fight weight gain
      • Butyric acid – antiviral and anticancer
      • Ghee
    • FOODS TO AVOID
    • Margarine
      • Processed fats
      • Trans-fats or something close
      • One molecule from plastic
      • Heart disease increase corresponds to margarine increase in diet
    • French Fries
      • Potato – fast releasing carb
      • In bad oil – trans-fats or highly oxidative oils
    • Artificial Sweeteners
      • Body looking for food
      • Not satisfied
      • Carcinogenic properties
      • Weight gain
    • Hydrogenated Oils
      • Trans-fats linked to variety of cancers
    • I’d be remiss…
      • Grass fed meats
      • Hormone and anti-biotic free poultry
      • Eggs
      • Alcohol
      • Caffeine
      • Recommended reading – Jonny Bowden’s The 150 Healthiest Foods on Earth
    • Bernie Rosen Nutrition Consultant and Educator
      • Bernie Rosen, PhD, Clayton College of Natural Health
        • Phone (262) 389-9907
        • E-mail – bernie@brwellness.com
      • Services
        • Nutrition consultation and education
        • Individualized wellness programs
        • Nutrient testing