14 Day Say Goodbye To Your Folds!


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nutrition principles you need to get in the best shape possible

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  • Mis lead diet advice, unsure of healthy foods, which report on healthy food, rising obesity levels
  • Cell membranes- omega 3 in particular will improve fluidity allowing things such as feel good neurotransmitters to cross more easily resulting in better mood. Saturated fats add some needed stiffness and rigidity to cells making them more stable
  • – so is gasoline? And it’s low in fat -milky way spread, enriched with calcium
  • This is the likely explanation for the fact that cholesterol levels go up with age. As an antioxidant, cholesterol protects us against free radical damage that leads to heart disease and cancer. Cranton, E M, MD, and J P Frackelton, MD, Journal of Holistic Medicine , Spring/Summer 1984, 6-37 vitamin D, a very important fat-soluble vitamin needed for healthy bones and nervous system, proper growth, mineral metabolism, muscle tone Many researchers believe they achieve their beneficial effect by lowering inflammation more than cholesterol which is a major implication in disease, many anti-inflammatory foods such as turmeric and quercetin.
  • means current vitamin and mineral readings for many products are now outdated as food quality has diminished in last century. A carrot grown in one part of the country will not have the same amount of nutrients as a carrot grown in another part.
  • Undeserved bad reputation for raising blood sugar, they are in fact great for weight loss.
  • In vidalia, Georgia where the vidalia onion comes from and where onions are consumed in large quantities the death rate from stomach cancer is 50 percent lower than the national mortality rate for stomach cancer. Dialylyl sulphide is the compound thought to be behind this
  • 1893 us supreme court ruling classified the tomatoes as a vegetable because it was used like one! Prostate cancer is most common cancer in men, over 34000 people diagnosed in Britain in 2005
  • Blue berries came out top in an experiment using aging rats in mazes
  • Research shows the reason behind pacific Island & Native Asian people reduced rates of cardiovascular disease, cancer and other diseases are though to be due to their high intake of Coconut and coconut oil.
  • Average person eats around 3lbs of food a day
  • Sure it's oil, but it's most likely a blend of canola, soy, maybe some hazelnut, and oh yeah, some olive oil. That enigmatic look on her face? That's the look she gets when she just screwed somebody out of 20 bucks. Recently some Italian manufacturers where found to be using low-grade soy or canola, colour it with chlorophyll, flavour it with beta carotene, and drizzle it into a tin or bottle covered with Italian flags Olive oil may well be the most adulterated product in the European Union. One investigator for the E.U.'s anti-fraud department explained, "Profits were comparable to cocaine trafficking, but with none of the risks."
  • Cashews are a member of the poison Ivy family, they have to be treated in a hot drum in order to be safe for consumption
  • Benign prostate hyperplasia is the reason why men over 40 go to the toilet often at night, its harmless, but it’s a nuisance
  • English walnuts come from California, and the black walnut is just native to America Note: the omega 3 in walnuts is ALA,
  • 14 Day Say Goodbye To Your Folds!

    1. 1. 14 Day say goodbye to your folds plan!! By Rich McKeating
    2. 2. Calories <ul><li>What is a calorie? </li></ul><ul><li>The amount of heat it takes to raise a fixed amount of water 1 degree </li></ul><ul><li>Ways in which we burn them </li></ul><ul><ul><li>Adaptive thermogenisis </li></ul></ul><ul><ul><li>Physichal activity </li></ul></ul><ul><ul><li>Thermic effect of food </li></ul></ul><ul><ul><li>BMR </li></ul></ul><ul><li>Are they important? </li></ul><ul><li>Penelope Green Study at Harvard University </li></ul>
    3. 3. genetics <ul><li>Biochemical individuality </li></ul><ul><li>Does this mean we have no choice? </li></ul><ul><li>Bouchard Study </li></ul>
    4. 4. alkalization <ul><li>All human tissues work at an optimum ph </li></ul><ul><li>For the most part, human beings are overly acidic from diet and lifestyle </li></ul><ul><li>Acidosis results in lethargy, and leads to further illness </li></ul><ul><li>We should look to take in as many alkalaine foods as possible for optimal health </li></ul>
    5. 5. Know your food- fats <ul><li>Cell membranes- every cell in your body is linked to the quality of it’s fat </li></ul><ul><li>Fat cusions the organs, it acts as a reserve source of energy, </li></ul><ul><li>You can only store about 1800 calories from carbohydrates, but you can store up to 9 billion calories from fat </li></ul><ul><li>Fats are needed by the brain, particularly Omega 3’s, omega 3-6 ratio? Disease links? </li></ul><ul><li>Monounsaturated fats help keep skin supple as well as our veins and arteries. Consumption is linked to better health </li></ul><ul><li>The percentage of calories from you diet that come from fat has not been found to have any significance on heatlh, the type of fat has. </li></ul>
    6. 6. Know your food- carbohydrates <ul><li>Basicaly sugars </li></ul><ul><li>In their most natural form, they come with valuable fibre, minerals, vitamins and anti-oxidants </li></ul><ul><li>Desert island groups </li></ul><ul><li>There is no such thing as carbohydrate malnourishment </li></ul>
    7. 7. Know your food- protein <ul><li>Essential building blocks </li></ul><ul><ul><li>Muscles </li></ul></ul><ul><ul><li>hair/nails </li></ul></ul><ul><ul><li>Bones </li></ul></ul><ul><ul><li>organs </li></ul></ul><ul><li>Higher TEF than other macronutrients </li></ul><ul><li>Quality is always more important than quantity </li></ul>
    8. 8. Healthy food scam <ul><li>For Truly healthy food avoid anything with the following suffix </li></ul><ul><ul><li>Low fat , high fibre, fortified with vitamins, omega 3 enriched, low sugar, diet, farm house, original </li></ul></ul>
    9. 9. There’s easy money in health products
    10. 10. What about cholesterol <ul><li>The most misunderstood molecule in the world? </li></ul><ul><li>Vast majority is produced by the body to make many substances including important hormones. </li></ul><ul><li>Cholesterol roles </li></ul><ul><ul><li>Anti-oxidant </li></ul></ul><ul><ul><li>In mothers milk, essential for growth and development </li></ul></ul><ul><ul><li>Produces steroids that fight cancer, heart disease and mental illness </li></ul></ul><ul><ul><li>Precursor to vitamin D, </li></ul></ul><ul><ul><li>Biles salts are made from cholesterol, essential for digestion and assimilation of fats </li></ul></ul>
    11. 11. cholesterol <ul><li>13 billion dollars a year is spent by US government on cholesterol lowering statins. </li></ul><ul><li>Most beneficial effect on longevity comes from lifestyle rather than drugs. </li></ul><ul><li>Eggs? </li></ul>
    12. 12. Dangerous Foods <ul><li>Foods with Trans Fats-cookies, donuts, French fries, most margarines. Look out for the word “ partially hydrogenated oil” </li></ul><ul><li>additives, Pesticides, herbicides </li></ul><ul><li>MSG </li></ul><ul><li>Aspartame </li></ul>
    13. 13. Should I go Organic? <ul><li>The quality of the food we eat, comes from the quality of the food our food eats </li></ul><ul><li>Non organic meat may be fed livestock (cows are vegetarians), growth hormone, anti-biotics </li></ul><ul><li>Organic fish is a Con </li></ul><ul><li>An apple sprayed heavily vs an apple grown wild on a tree, how does this effect our health? </li></ul><ul><li>Diminishing soil quality </li></ul>
    14. 14. Not all organic items are healthy
    15. 15. No need to buy these foods organic <ul><li>12 foods that I believe are safe to buy non organic, these foods are reported to be the least heavily sprayed or least contaminated due to the thickness of their skins by the environmental working group (a not for profit organization) </li></ul><ul><li>Broccoli </li></ul><ul><li>Aubergine </li></ul><ul><li>Cabbage </li></ul><ul><li>Banana </li></ul><ul><li>Kiwi </li></ul><ul><li>Asparagus </li></ul><ul><li>Sweet peas Mango </li></ul><ul><li>Pineapple </li></ul><ul><li>Sweet corn </li></ul><ul><li>Avocado </li></ul><ul><li>Onion </li></ul><ul><li>fish </li></ul>
    16. 16. Consider buying these foods organic (or at least washing them thoroughly) <ul><li>12 Vegetables that should be bought organic due to being heavily sprayed and contaminated are </li></ul><ul><li>Peaches </li></ul><ul><li>Apples </li></ul><ul><li>Sweet bell peppers </li></ul><ul><li>Celery </li></ul><ul><li>Nectarines </li></ul><ul><li>Strawberries </li></ul><ul><li>Cherries </li></ul><ul><li>Lettuce </li></ul><ul><li>Grapes (imported) </li></ul><ul><li>Pears </li></ul><ul><li>Spinach </li></ul><ul><li>Potatoes </li></ul><ul><li>All meat </li></ul><ul><li>Note, is better to eat non organic fruit and veg than to not eat fruit and veg </li></ul>
    17. 17. Healthy Fluids <ul><li>Water! </li></ul><ul><ul><li>Body is 83% water </li></ul></ul><ul><ul><li>Muscles are 75% water </li></ul></ul><ul><ul><li>Bones 22% water </li></ul></ul><ul><ul><li>Increase in water is know to stimulate fat loss, a fat cell can’t be metabolized unless fully hydrated </li></ul></ul><ul><ul><li>Water can improve energy, mood, athletic performance </li></ul></ul><ul><li>Actual amount? Debated by many, difference between minimal and optimal </li></ul><ul><li>Water quality? Debated by many, there is some evidence of certain bacteria, plastics, synthetic hormones and poisonous chemicals filtering out tap water </li></ul><ul><li>Water is secondary only to oxygen in maintaining life </li></ul>
    18. 18. Pimp my glass <ul><li>For a simple true fat burning secret start each day with 1 Pint of water </li></ul><ul><ul><li>Add a whole lime </li></ul></ul><ul><ul><li>Add a pinch of himalyan salt </li></ul></ul><ul><ul><li>Add mixed green powders wherever possible </li></ul></ul><ul><ul><li>Morning-warm, rest of the day-ice cold </li></ul></ul>
    19. 19. Healthy Fluids <ul><li>Coffee-with some caveats, </li></ul><ul><ul><li>Must be Organic </li></ul></ul><ul><ul><li>Must have no more than 3 a day </li></ul></ul><ul><ul><li>Must have a cut of time in the afternoon (around 4pm) </li></ul></ul><ul><ul><li>Is potentially not good if you suffer from high blood pressure or are pregnant </li></ul></ul><ul><li>Coffee is a potent anti-oxidant, </li></ul>
    20. 20. Healthy Fluids <ul><li>Tea ( camellia sinensis ) </li></ul><ul><li>Black tea </li></ul><ul><ul><li>Fully fermented </li></ul></ul><ul><li>Green tea </li></ul><ul><ul><li>Not fermented but pan fried and dried </li></ul></ul><ul><li>White tea </li></ul><ul><ul><li>Barely processed from immature leaves </li></ul></ul><ul><li>All contain beneficial anti-oxidants </li></ul><ul><li>Studies show links to fighting cancer, reduced risk of stroke and lowering cholesterol </li></ul><ul><li>Green tea know to induce dopamine </li></ul><ul><li>Green tea also shown to be useful in fat loss by increasing metabolism </li></ul>
    21. 21. Home made fruit and veg juice <ul><li>Tasty way to 5 a day! </li></ul><ul><li>Use carrots or apples as your foundation! </li></ul><ul><li>Have fun with them and experiment </li></ul>
    22. 22. Healthy Meat <ul><li>General Meat considerations </li></ul><ul><ul><li>Organic isn’t always better </li></ul></ul><ul><ul><li>Look for naturally fed </li></ul></ul><ul><ul><li>Meat contains carnitine for fat loss and energy production </li></ul></ul><ul><ul><li>Processed meat will always be unhealthy </li></ul></ul><ul><li>Chicken and turkey </li></ul><ul><ul><li>Excellent lean source of protein </li></ul></ul><ul><ul><li>Contains many important vitamins and minerals too </li></ul></ul><ul><ul><li>Dark meat contains mostly monounsaturated fats and has more zinc than light meat </li></ul></ul><ul><ul><li>Both contain selenium, low levels are associated with increased risk of cancer </li></ul></ul><ul><ul><li>High in the amino acid tryptophan which can be useful for those who struggle getting to sleep (tryptophan is higher the more quality the meat) </li></ul></ul>
    23. 23. Healthy meat <ul><li>Beef </li></ul><ul><ul><li>Grass fed beef contains more Omega 3 than it’s grain fed counterparts, even organic beef. Corn is not a great choice for cattle feed </li></ul></ul><ul><ul><li>Cattle don't do well on grains. It makes them sick and they then require antibiotics. </li></ul></ul><ul><ul><li>grass-fed creatures have omega-6/omega-3 fatty acid ratios consistent with wild game or wild salmon, </li></ul></ul><ul><ul><li>corn-feeding increased risk of heart attack from eating meat </li></ul></ul>
    24. 24. Healthy meat <ul><li>Lamb </li></ul><ul><ul><li>Low in calories, high in protein </li></ul></ul><ul><ul><li>Is mostly fed on it’s natural diet </li></ul></ul><ul><ul><li>Generally no growth hormone is used </li></ul></ul><ul><ul><li>Great source of vitamins and minerals </li></ul></ul>
    25. 25. Healthy Fish <ul><li>eating fish twice a week may lesson the effects of </li></ul><ul><ul><li>Dyslexia, </li></ul></ul><ul><ul><li>Autism </li></ul></ul><ul><ul><li>Hepatitis </li></ul></ul><ul><ul><li>ADHD </li></ul></ul><ul><ul><li>Coronary heart disease </li></ul></ul><ul><ul><li>Alzheimer's </li></ul></ul><ul><ul><li>Stroke </li></ul></ul><ul><ul><li>Diabetes </li></ul></ul><ul><ul><li>and all inflammation diseases such as rheumatoid arthritis. </li></ul></ul><ul><li>Baked or boiled is better than fried </li></ul>
    26. 26. Healthy Fish <ul><li>Lots of convenient tinned snacks or meals, sardines, Mackerel, pilchards etc </li></ul><ul><li>Try not to get fish in vegetable oil, go for Olive oil, there own fat or tomatoes', mustard sauce etc. </li></ul><ul><li>Tuna </li></ul><ul><ul><li>packed in water takes away Omega 3’s </li></ul></ul><ul><ul><li>look for Olive Oil packed </li></ul></ul><ul><ul><li>tuna steak has more omega 3 but will also be more contaminated </li></ul></ul><ul><ul><li>yellow fin contains almost no B12 where as Blue fin has 150% of daily value. </li></ul></ul>
    27. 27. Healthy Fish <ul><li>Wild Alaskan salmon, canned, frozen or fresh contains more Omega 3 than its farmed counterparts </li></ul><ul><li>Farmed Salmon is high in pro-inflammatory omega 6 due to their grain fed diet, as well as anti-biotic, red Dye and PCB’s </li></ul><ul><li>White fish has less Omega 3 but is still a fantastic food, being low in calories, high in protein and B.Vitamins. </li></ul><ul><li>A word on Mercury contamination (pregnancy warning) </li></ul>
    28. 28. Veggies! <ul><li>There are no bad vegetables! </li></ul><ul><li>Potatoes can be a problem if you have blood sugar problems or are trying to lose weight (sweet potatoes are a better option) </li></ul><ul><li>Artichokes </li></ul><ul><ul><li>Lower cholesterol </li></ul></ul><ul><ul><li>Bring stomach relief by stimulating bile </li></ul></ul><ul><ul><li>6.5g of fibre per medium artichoke </li></ul></ul><ul><ul><li>Low calories high density </li></ul></ul><ul><ul><li>Least contaminated with pesticides </li></ul></ul><ul><li>Beetroot </li></ul><ul><ul><li>Is known as a liver tonic in Eastern medicine </li></ul></ul><ul><ul><li>Gets colour from Beatcyanin, a potent cancer fighter </li></ul></ul><ul><ul><li>According to Yoga Nutrition they can replenish Iron lost in menstrual cycle </li></ul></ul><ul><ul><li>Excellent source of foliate (know to lower homocysteine) </li></ul></ul>
    29. 29. Veggies! <ul><li>Broccoli </li></ul><ul><ul><li>Nutrition superstar </li></ul></ul><ul><ul><li>Member of brasica family (others include cauliflower, cabbage, kale) all of which are know to be excellent sources of photochemical known as isothiocyanates. These fight cancer by neutralizing carcinogens (the bad guys) </li></ul></ul><ul><ul><li>Great source of indole 3 carbinol, a useful compound for women in particular as it helps increase the good estrogens levels </li></ul></ul><ul><ul><li>Good source of sulphoraphane, a compound used to help detoxify harmful substances </li></ul></ul><ul><ul><li>Low calorie, good source of fibre, vitamins and minerals </li></ul></ul><ul><ul><li>If you can’t stand the taste, its easy to make into soups, use the stalk as well </li></ul></ul>
    30. 30. Veggies! <ul><li>Carrots </li></ul><ul><ul><li>Great source of Beta carotene, an anti-oxidant found to have protective effects on the body </li></ul></ul><ul><ul><li>They really are good for your eyes! Contain lutein and zeaxanthin, know to prevent macular degeneration and cataracts. </li></ul></ul><ul><ul><li>Vitamin A also helps with night vision. </li></ul></ul>
    31. 31. Veggies! <ul><li>Cauliflower </li></ul><ul><ul><li>Great anti-cancer properties </li></ul></ul><ul><ul><li>Great mashed potato substitute </li></ul></ul><ul><li>Celery </li></ul><ul><ul><li>Excellent for weight loss, will help control appetite, eat at the end of your meals </li></ul></ul><ul><ul><li>Research shows its one of the best foods for treating high blood pressure </li></ul></ul>
    32. 32. Veggies! <ul><li>Green beans </li></ul><ul><ul><li>Great sourced of folate </li></ul></ul><ul><ul><li>4g Fibre </li></ul></ul><ul><ul><li>Ideal for stir fry's or in dips </li></ul></ul><ul><li>Kale </li></ul><ul><ul><li>Highest ORAC value of any vegetable (means it is loaded with effective anti-oxidants) </li></ul></ul><ul><ul><li>Is similar to broccoli in it’s cancer fighting ability </li></ul></ul><ul><ul><li>2 cups = 4g protein and 3g fibre </li></ul></ul><ul><ul><li>Loaded with Calcium </li></ul></ul><ul><li>Mushrooms </li></ul><ul><ul><li>Great for counteracting toxic effects of radiation and chemotherapy, they help fight fatigue and nausea </li></ul></ul><ul><ul><li>maitake mushrooms have been shown to shrink tumours in mice and has been show to boos effectiveness of chemotherapy in several cancers </li></ul></ul><ul><ul><li>Shiitake mushrooms have been shown to lower blood cholesterol levels by as much as 45% </li></ul></ul><ul><ul><li>One portion of white button mushrooms give you 50% RDA selenium, an important mineral in fighting cancer </li></ul></ul>
    33. 33. Veggies! <ul><li>Onions </li></ul><ul><ul><li>In a number of studies have shown protective effects against cancer </li></ul></ul><ul><ul><li>Onions help build strong bones (they contain a compound which prevents bones from breaking down) </li></ul></ul><ul><ul><li>Good fro asthma sufferers, may help prevent inflammation in response in airways </li></ul></ul><ul><li>Peppers Hot </li></ul><ul><ul><li>peppers are great for colds, they are higher in vitamin C than oranges </li></ul></ul><ul><ul><li>They also raise endorphins' </li></ul></ul><ul><ul><li>May boost metabolism and lower insulin levels, great for weight loss! </li></ul></ul><ul><ul><li>Sweet peppers are also beneficial, great for snack foods </li></ul></ul><ul><ul><li>Some people are sensitive to peppers (they are a member of the nightshade family along with tomatoes) </li></ul></ul><ul><li>Spinach </li></ul><ul><ul><li>Calorie for calorie provides more nutrients than any other food on the planet </li></ul></ul><ul><ul><li>Great source of vitamin K, important for building bones by ensuring calcium ends up in them! </li></ul></ul><ul><ul><li>Also a great source of calcium! </li></ul></ul><ul><ul><li>Can also help stop the brain from aging </li></ul></ul><ul><ul><li>Best with some fat to absorb nutrients, olive oil is a great choice </li></ul></ul>
    34. 34. Veggies! <ul><li>Tomatoes </li></ul><ul><ul><li>Botanically a fruit, legally a vegetable! </li></ul></ul><ul><ul><li>Great source of the carotenoid Lycopene, a well researched compound found to reduce risk of prostate cancer </li></ul></ul><ul><ul><li>Carotenoids are fat soluble, so tomatoes are best eaten with some fat </li></ul></ul><ul><ul><li>Very easy to grow at home, and supply in abundance </li></ul></ul><ul><li>Watercress </li></ul><ul><ul><li>4 times the calcium of milk </li></ul></ul><ul><ul><li>More iron than spinach </li></ul></ul><ul><ul><li>Fantastic for oestrogen detoxification </li></ul></ul>
    35. 35. Fruits! <ul><li>All fruits are good! </li></ul><ul><li>5 a day should be more in favour of veg </li></ul><ul><li>Apples </li></ul><ul><ul><li>A day can reduce heart disease risk by 32% </li></ul></ul><ul><ul><li>Research shows lower risk of colon, prostate and lung cancer </li></ul></ul><ul><ul><li>Good source of Boron, an energizing mineral that helps ward of osteoporosis </li></ul></ul><ul><ul><li>Peel is very healthy </li></ul></ul><ul><ul><li>Apple juice is a disaster </li></ul></ul>
    36. 36. Fruits <ul><li>Avocado’s </li></ul><ul><ul><li>Victim of low fat craze </li></ul></ul><ul><ul><li>High fibre, 11- 17g per avocado </li></ul></ul><ul><ul><li>Minimal effect on blood sugar </li></ul></ul><ul><ul><li>Very alkaline </li></ul></ul>
    37. 37. Fruits <ul><li>Grapefruit </li></ul><ul><ul><li>Low calories, high volume foods </li></ul></ul><ul><ul><li>Has beneficial effect on blood sugar, and weight loss </li></ul></ul><ul><ul><li>Contains carotenoids know to reduce risk of prostate and certain cancers </li></ul></ul><ul><ul><li>Has a very alkalizing effect </li></ul></ul><ul><ul><li>If you have kidney stones avoid grapefruit juice, it lowers levels of citrate </li></ul></ul><ul><li>Blue berries </li></ul><ul><ul><li>Brain food, shown to help brain cells communicate with each other more effectively </li></ul></ul><ul><ul><li>Also shown to help with macular degeneration ( high levels of the anti-oxidant anthocyanins) </li></ul></ul><ul><ul><li>Incredibly high ORAC Value </li></ul></ul><ul><ul><li>Great to have in Freeze, good in porridge, or pour yoghurt and cinnamon on for a tasty night time snack </li></ul></ul><ul><li>cherries </li></ul><ul><ul><li>Amazing anti-inflammatory compounds, great for allergies and asthma </li></ul></ul><ul><ul><li>anti-viral and anti-bacterial properties </li></ul></ul><ul><ul><li>Shown in some studies to halt tumour growth from certain carcinogens </li></ul></ul><ul><ul><li>Lowers levels of uric acid in blood which is most common cause of Gout (in one study it lowered levels by 15%) </li></ul></ul><ul><ul><li>Even the juice is healthy! </li></ul></ul>
    38. 38. Fruits <ul><li>Coconut </li></ul><ul><ul><li>Is a super food! </li></ul></ul><ul><ul><li>½ cup of shredded coconut contains 4g Fiber,13g of healthy Medium chain saturated fat, this is also antiviral and anti bacterial </li></ul></ul><ul><ul><li>The fat in coconut oil is used mainly as an energy source by the body rather than being stored on the hips </li></ul></ul><ul><li>kiwi’s </li></ul><ul><ul><li>Twice the vitamin C of oranges, also good source of magnesium </li></ul></ul><ul><ul><li>Was proven in one study to be the most nutrient dense of all fruits </li></ul></ul><ul><ul><li>2 Kiwi’s =5g of fibre, </li></ul></ul><ul><ul><li>Low sodium, high potassium </li></ul></ul><ul><ul><li>Natural blood thinner with none of aspirins side effects </li></ul></ul><ul><li>strawberries </li></ul><ul><ul><li>Shown in research to inhibit growth of breast and cervical cancer </li></ul></ul><ul><ul><li>Also shown to improve short term memory </li></ul></ul>
    39. 39. Fruits <ul><li>lemons and limes </li></ul><ul><ul><li>High vitamin C contents </li></ul></ul><ul><ul><li>Alkalizing effect on body </li></ul></ul><ul><ul><li>Skin is very beneficial, contains limonene found to be beneficial in protecting against skin, liver and lung cancer) 1tablespoon a week is enough to make a difference </li></ul></ul><ul><ul><li>Captain Cook, the original Limey! </li></ul></ul><ul><li>Watermelon </li></ul><ul><ul><li>Extra filling so it helps with weight loss (high volume foods) </li></ul></ul><ul><ul><li>92% water, but different to just having a glass of water as its more filling as part of food </li></ul></ul><ul><ul><li>Great source of Lycopene, a carotenoid that helps lower risk of Prostate cancer </li></ul></ul><ul><ul><li>Great source of Vitamin A, good for vision! </li></ul></ul>
    40. 40. Oils <ul><li>Almond oil </li></ul><ul><ul><li>Great for massage </li></ul></ul><ul><ul><li>Lots of monosaturated heart healthy fats </li></ul></ul><ul><li>Coconut oil </li></ul><ul><ul><li>High smoke point </li></ul></ul><ul><ul><li>Good for the immune system (anti-bacterial, anti-microbial and anti-viral) </li></ul></ul><ul><ul><li>Seems to kill bad bacteria whilst leaving good bacteria in tact </li></ul></ul><ul><ul><li>Is great for fat loss! MCT’s work as a direct energy source and by pass the liver. A reflection of this is when American farmers tried to feed their livestock coconut oil and their pigs actually lost weight! </li></ul></ul>
    41. 41. Oils <ul><li>Olive oil </li></ul><ul><ul><li>Linked to low incidence of heart disease in Mediterranean </li></ul></ul><ul><ul><li>Contains high amounts of phenols, a potent anti-oxidant </li></ul></ul><ul><ul><li>Lowers bad cholesterol and raises good cholesterol </li></ul></ul><ul><ul><li>Shown in studies to reduced blood pressure </li></ul></ul><ul><ul><li>Decrease risk of colon and bowel cancer </li></ul></ul><ul><ul><li>Not all created equal, seek out cold pressed extra virgin </li></ul></ul>
    42. 42. oils <ul><li>Macadamia nut oil </li></ul><ul><ul><li>Contains more monounsaturated fats than olive oil </li></ul></ul><ul><li>Hemp Seed Oil </li></ul><ul><ul><li>You wont get high from it! </li></ul></ul><ul><ul><li>Great source of Omega 3, with good omega 6 ration ( 3:1) </li></ul></ul><ul><ul><li>Contains GLA, the primary ingredient in evening primrose oil and is very helpful for PMS </li></ul></ul><ul><ul><li>Never heat it, use cold and quickly </li></ul></ul>
    43. 43. Nuts and seeds <ul><li>People who eat nuts regularly are 30-50% less likely to suffer from heart attacks </li></ul><ul><li>Plain, unsalted, un roasted kind is best </li></ul><ul><li>They are a great source of Arginine, important for making Nitric Oxide which helps with ease constricted blood vessels. </li></ul><ul><li>Full of good fats monounsaturated and Omega 3’s </li></ul>
    44. 44. Nuts and seeds <ul><li>Almonds </li></ul><ul><ul><li>Can be useful for weight loss when eaten in moderation as they help with satiety </li></ul></ul><ul><ul><li>Proven in studies to help lower cholesterol </li></ul></ul><ul><ul><li>Rich in calcium </li></ul></ul><ul><li>Brazils </li></ul><ul><ul><li>Best source of Selenium, an important mineral that boost the immune system, fights cancer and helps prevent heart disease </li></ul></ul><ul><ul><li>Selenium helps convert less active T4 to T3, so is great for the thyroid </li></ul></ul><ul><li>Cashews </li></ul><ul><ul><li>Great in stir fry's </li></ul></ul><ul><ul><li>Around 50% monounsaturated fats </li></ul></ul>
    45. 45. Nuts and seeds <ul><li>Hazelnuts (filberts) </li></ul><ul><ul><li>Help with high cholesterol (contains beta sitosterol which also helps with benign prostate hyperplasia) </li></ul></ul><ul><ul><li>Contain omega 3 </li></ul></ul><ul><li>Macadamia's </li></ul><ul><ul><li>More monosaturated fats than olives </li></ul></ul><ul><ul><li>Very high in calories, so use just a few times a week in place of something else </li></ul></ul><ul><li>Peanuts and peanut butter </li></ul><ul><ul><li>Are actually legumes! </li></ul></ul><ul><ul><li>Very high in anti-oxidants </li></ul></ul><ul><ul><li>High in Niacin, an important B vitamin for keeping digestive system, skin and nerves healthy, as well as keeping blood sugar levels stable </li></ul></ul><ul><ul><li>When buying peanut butter ensure there are minimal ingredients, no sugar and definitely no Hydrogenated fats </li></ul></ul>
    46. 46. Nuts and seeds <ul><li>Pecans </li></ul><ul><ul><li>Great source of fibre </li></ul></ul><ul><ul><li>High in monounsaturated fats </li></ul></ul><ul><ul><li>A healthy portion size is around 20 </li></ul></ul><ul><li>Pistachio’s </li></ul><ul><ul><li>High potassium to sodium ration to help normalize blood pressure and maintain water balance </li></ul></ul><ul><ul><li>Avoid the ones in red dye </li></ul></ul><ul><li>Pumpkin seeds </li></ul><ul><ul><li>Source of Beta sitosterol, great for BPH, also lowers cholesterol </li></ul></ul><ul><ul><li>Contain cucurbitacins, which lowers DHT (dihydrotestosterone) a by product of testosterone which makes men bold and go to the toilet often! </li></ul></ul><ul><ul><li>Add to home made trial mix, salads or vegetables </li></ul></ul><ul><li>Walnuts </li></ul><ul><ul><li>Brain food! Great source of Omega 3 </li></ul></ul><ul><ul><li>Great snack for kids for reducing ADHD </li></ul></ul><ul><ul><li>Eating 4-6 halves before a meal may decrease appetite and cause people to eat less </li></ul></ul>
    47. 47. Speciality foods <ul><li>Green drinks and sprouts </li></ul><ul><ul><li>Great for alkalizing, energizing and long health and vitality </li></ul></ul><ul><li>Olives </li></ul><ul><ul><li>When in their natural unprocessed state contain many beneficial enzymes and good bacteria to help digestion </li></ul></ul><ul><ul><li>Also has lots of heart friendly monounsaturated fat </li></ul></ul>
    48. 48. Speciality food <ul><li>Umeboshi plums </li></ul><ul><ul><li>Great for nipping sugar cravings in the bud! </li></ul></ul><ul><ul><li>Works as a natural aspirin and have a powerful alkalizing effect on the body </li></ul></ul>
    49. 49. Herbs, Spices, <ul><li>Herbs have been used for thousand of years for the treatment of many conditions, scientist have only just began to uncover the myriad of benefits they contain </li></ul><ul><li>Cinnamon </li></ul><ul><ul><li>Can significantly lower blood sugar and increase insulin sensitivity </li></ul></ul><ul><ul><li>Works as a carminative (gas reliever), is very good for digestion problems </li></ul></ul><ul><ul><li>May help with joint pain and muscle aches </li></ul></ul><ul><ul><li>Also lowers bad cholesterol and may have a positive impact on blood sugar </li></ul></ul>
    50. 50. Herbs, Spices, Condiments <ul><li>Garlic </li></ul><ul><ul><li>Not just for warding of vampires </li></ul></ul><ul><ul><li>Great for lowering cholesterol </li></ul></ul><ul><ul><li>Significant anti-platelet activity, an important factor in heat attack and stroke </li></ul></ul><ul><ul><li>Shown in research to inhibit cancer growth </li></ul></ul><ul><ul><li>Active ingredient alicin has been shown to be anti-bacterial, know to prevent colds and shorten their duration </li></ul></ul><ul><ul><li>Has been shown in some studies to be effective for weight loss </li></ul></ul><ul><ul><li>Is best effective when chopped or diced, active ingredients alliin and allinase are in different parts of the plant, to be effective they need to combine to form allicin </li></ul></ul><ul><ul><li>Some supplements aren’t effective, use high quality ones </li></ul></ul>
    51. 51. Herbs, Spices, <ul><li>Ginger </li></ul><ul><ul><li>Stimulates saliva and may help in digestion </li></ul></ul><ul><ul><li>Prevents nausea and vomiting </li></ul></ul><ul><ul><li>In 75% of cases ginger can help with morning sickness in pregnancy </li></ul></ul><ul><ul><li>Helps boost the immune system </li></ul></ul><ul><ul><li>Great for circulation </li></ul></ul><ul><ul><li>Do not take with medications as they can increase the effectiveness, not to be used by people with gall bladder problems unless supervised by a health professional </li></ul></ul><ul><li>Oregano </li></ul><ul><ul><li>Potent anti-oxidants </li></ul></ul><ul><ul><li>Used for joint pains, digestion, and fighting parasites </li></ul></ul><ul><li>Rosemary </li></ul><ul><ul><li>Great for memory and shown to work like an Alzheimer's drug </li></ul></ul><ul><ul><li>Should </li></ul></ul>
    52. 52. Herbs, Spices, <ul><li>Turmeric </li></ul><ul><ul><li>A fantastic spice that is shown to help alleviate arthritis and joint inflammation, reducing tumour size, a positive effect on cholesterol and is shown to be great for the liver </li></ul></ul><ul><ul><li>Goes with lots of different foods, particularly on scrambled eggs! </li></ul></ul><ul><li>Black pepper </li></ul><ul><ul><li>improves digestion by stimulating acid in the stomach (many esteemed medical professional now feel that heartburn is related to not enough stomach acid) </li></ul></ul><ul><ul><li>Can relief nausea </li></ul></ul>
    53. 53. Grains? <ul><li>Agriculture took us away from our natural diet </li></ul><ul><li>Processed breads and pasta contain little fibre, vitamin or minerals and can be fatenining </li></ul><ul><li>Many people are gluten intolerant, or at the very least sensitive to gluten </li></ul><ul><li>Porridge </li></ul><ul><ul><li>Great source of both soluble and insoluble fibre </li></ul></ul><ul><ul><li>Contains beta gluten, an important polysaccharide that lowers cholesterol and reduces risk of cardiovascular disease and stroke </li></ul></ul><ul><ul><li>Boost the immune system by activating white blood cells </li></ul></ul><ul><ul><li>Has little effect on blood sugar </li></ul></ul><ul><ul><li>People who are gluten sensitive should consider Less processed organic oats are affordable and taste delicious with frozen berries, honey and cinnamon. </li></ul></ul>
    54. 54. grains <ul><li>Quionoa (keen-wah) </li></ul><ul><ul><li>Is really a seed </li></ul></ul><ul><ul><li>Food of the Incas </li></ul></ul><ul><ul><li>Complete source of protein, high in fibre and Iron </li></ul></ul><ul><ul><li>Can be used in place of porridge, or used for salads </li></ul></ul><ul><li>Brown rice </li></ul><ul><ul><li>More nutritious than white rice, containing more fibre, vitamins and minerals </li></ul></ul><ul><ul><li>Not a great choice for those looking to lose weight or concerned with blood sugar, should in those cases rice should always be eaten with vegetables and meat or fish </li></ul></ul><ul><ul><li>The longer it takes to cook the better, avoid instant rice </li></ul></ul>
    55. 55. Beans and Legumes <ul><li>Can be a problem for some, </li></ul><ul><li>Lectins in beans cause gut irritability and may aggravate rheumatoid arthritis and other auto-immune diseases </li></ul><ul><li>They are generally a great source of fibre, protein and photochemical, antioxidants and vitamins </li></ul>
    56. 56. <ul><li>Beans </li></ul><ul><ul><li>Fantastic source of fibre, associated with lower risk of cancer, heart disease, diabetes and obesity </li></ul></ul><ul><ul><li>A cup of beans a day can lower cholesterol by up to 10% in 6 weeks </li></ul></ul><ul><ul><li>Also good source of protein, vitamins, minerals and anti-oxidants </li></ul></ul><ul><li>lentils </li></ul><ul><ul><li>There are at least 50 different varieties </li></ul></ul><ul><ul><li>Unlike beans they contain no sulphur, so no gas! </li></ul></ul><ul><ul><li>Proven to lower cholesterol and control blood sugar </li></ul></ul><ul><ul><li>Great in salads </li></ul></ul>
    57. 57. 14 day challenge <ul><li>Pro-active food diary </li></ul><ul><li>Meal frequency- 4 times a day </li></ul><ul><li>8 portions of veg </li></ul><ul><li>Eat food!!! in as natural a state as possible </li></ul><ul><li>Drink .6oz of water per lb of bodyweight </li></ul><ul><li>If it does not run, swim, fly or is not green, do not eat it, obey paelonithic principles </li></ul>
    58. 58. Any Questions?
    59. 59. <ul><li>[email_address] </li></ul><ul><li>Mobile: 07792062276 </li></ul><ul><li>Telephone:632189 </li></ul>