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 Processed fast food
 Omega 6 heavy diet (fried)
 No fiber
 Unlimited volume/starvation
 High salt
 Distracted eatin...
 The 100+ year old Blue Zone qualities:
-mostly whole food plant based diet
-walking daily
-sleeping/napping value
-famil...
 Common failed eating practices:
-lowfat, nocarb
-meal replacements
-eat once a day
-pick and choose from a diet philosop...
 High end ways to change practice:
low glycemic index/loads
gluten free/dairy free
high fiber
hari hachi bu
gluten free/d...
 How fast food gets into the bloodstream
 The more processed, the faster the rise
 The faster the rise the quicker the ...
 Gluten
 Dairy
Save tough restrictions it for the real fight!
 Women 25g/d Men 35g/d
 Whole foods mostly plant based
 Metamucil/fibercon/benefiber
 Leptin/Ghrelin/Cortisol/Insulin/Dopamine
-an ancient tradition now proven to allow 30minutes of
stomach stimulation to r...
 Pray or pause before eating
 Get up for seconds (non family style food-walk
to your meal)
 Sectioned plates/smaller pl...
 South beach
 Atkins
 PALEO
 FODMAPs
 Gluten free
 Low glycemic
 Seven Countries Study
Greece = lowest heart + longest lived
OliveOil, Fruit&Veggie, Legumes, Fish,
and Wine = Med Diet
 Increase Fiber to 25grams or 35grams/day
 Omega 3 supplement 2000mg/day
 Fish Friday/Meatless Monday
 Switch off dair...
 Fiber for Cholesterol/Sugar
 Fish for Cholesterol/Mood/Arthritis/Heart
 B’s for Fatigue
 Fermented for IBS (Pro/Pre b...
Earth’s highest concentration of Centenarians
19
 Family Unit (great great grandparents involved
always)
 Social networks/weekly gathering
 Mostly whole food plant b...
 Everyone has a blueprint
 Set realistic goals/love your change
 Get some sleep
 Calendar review/journal
 Reassess an...
 Thinking
 Eating
 Activity
 Bartlett Park District
March 19th –noon (BYOL)
Prep for Preseason 2015
An all-age plan to bring back “healthy”
Eating for Health
Eating for Health
Eating for Health
Eating for Health
Eating for Health
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Eating for Health

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From a lecture I gave at Sun City Elgin

Published in: Health & Medicine
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Eating for Health

  1. 1.  Processed fast food  Omega 6 heavy diet (fried)  No fiber  Unlimited volume/starvation  High salt  Distracted eating/alone/fast  Don’t move  Hate everyone  Avoid spirituality
  2. 2.  The 100+ year old Blue Zone qualities: -mostly whole food plant based diet -walking daily -sleeping/napping value -family belonging -spiritual/religious belief
  3. 3.  Common failed eating practices: -lowfat, nocarb -meal replacements -eat once a day -pick and choose from a diet philosophy -eat oat meal and celery If you really knew what to do, you would be able to do it…..get a coach with exp
  4. 4.  High end ways to change practice: low glycemic index/loads gluten free/dairy free high fiber hari hachi bu gluten free/dairy free mindful eating (control your hormones)
  5. 5.  How fast food gets into the bloodstream  The more processed, the faster the rise  The faster the rise the quicker the dump  Insulin Dumping brings on hunting for more fast food!!! (repeat)
  6. 6.  Gluten  Dairy Save tough restrictions it for the real fight!
  7. 7.  Women 25g/d Men 35g/d  Whole foods mostly plant based  Metamucil/fibercon/benefiber
  8. 8.  Leptin/Ghrelin/Cortisol/Insulin/Dopamine -an ancient tradition now proven to allow 30minutes of stomach stimulation to reach the brain and give satiety -hormones are delicately secreted and absorbed to regulate all the bodies functions, unless your diet is bad!!?
  9. 9.  Pray or pause before eating  Get up for seconds (non family style food-walk to your meal)  Sectioned plates/smaller plates/portions  Chew slow/take your time/stop when about 8 10ths full (Hari Hachi Bu)  DrRic Go Bags (snack size bags with something to eat if running behind/stuck in traffic/sleepy)
  10. 10.  South beach  Atkins  PALEO  FODMAPs  Gluten free  Low glycemic
  11. 11.  Seven Countries Study Greece = lowest heart + longest lived OliveOil, Fruit&Veggie, Legumes, Fish, and Wine = Med Diet
  12. 12.  Increase Fiber to 25grams or 35grams/day  Omega 3 supplement 2000mg/day  Fish Friday/Meatless Monday  Switch off dairy (gluten fast if in a fight)  Pick an author-read cover to cover  Mindful eating (before/during/after meals)  Limit caffeine to pre-exercise only as needed  Embrace sleep REMx6 per night  Dress for season (exercise 12months/year)
  13. 13.  Fiber for Cholesterol/Sugar  Fish for Cholesterol/Mood/Arthritis/Heart  B’s for Fatigue  Fermented for IBS (Pro/Pre biotics)  Vitamin D/sun for Bone/Hormone Issues  Cherry juice for Gout  Turmeric/Spice for Brain/Pain/Inflammation  Resveratrol/wine for Cancer  Magnesium for Blood Pressure
  14. 14. Earth’s highest concentration of Centenarians
  15. 15. 19  Family Unit (great great grandparents involved always)  Social networks/weekly gathering  Mostly whole food plant based eating  Spirituality  Moving/walking  Getting outside (many of the studied centenarians were living independently)
  16. 16.  Everyone has a blueprint  Set realistic goals/love your change  Get some sleep  Calendar review/journal  Reassess and get a “coach” (trainer, yoga teacher, exercise physiologist, physical therapist, counselor, psychologist, nutritionist, registered dietician)  See an Integrative Medicine Doctor
  17. 17.  Thinking  Eating  Activity
  18. 18.  Bartlett Park District March 19th –noon (BYOL) Prep for Preseason 2015 An all-age plan to bring back “healthy”

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