HEALTHY EATING MADE EASY a fun and interactive seminar for all the family Do you want to eat healthier but don't know where to begin? Have you seen lots of information but not sure how to use? Do you know us SDA's have a health message but you’re not sure how to apply it? Then this fun interactive seminar is for YOU. Come and get lots of helpful hints and tips on how to start eating better

4. ABOUT ME
Vegan Cook TV Presenter
YouTuber Food Writer

5. What Has Brought You Here Today?

6. COMMON MISCONCEPTION
“The only way to keep your health
is to eat what you don’t want,
drink what you don’t like,
and do what you’d rather not”
~ Mark Twain

7. Our Health Message
1 Corinthians 3:16-17 ...'Know ye not that ye are the temple of God, and that the
Spirit of God dwelleth in you? If any man defile the temple of God, him shall God
destroy; for the temple of God is holy, which temple ye are.‘
Romans 12:1 ...'I beseech you therefore, brethren, by the mercies of God, that
ye present your bodies a living sacrifice, holy, acceptable unto God, which is your
reasonable service.‘
1 Corinthians 10:31 ...'Whether therefore ye eat, or drink, or whatsoever ye do, do all
to the glory of God.'

8. LIVING A HEALTHFUL LIFE
• The Seventh-day Adventist Church recognizes the autonomy of each individual and
his or her God-given power of choice. Rather than mandating standards of
behaviour, Adventists call upon one another to live as positive examples of God’s
love and care.
• Part of that example includes taking care of our health—we believe God calls us to care for
our bodies, treating them with the respect a divine creation deserves. Gluttony and excess,
even of something good, can be detrimental to our health.
• Adventists believe the key to wellness lies in a life of balance and temperance. Nature
creates a wealth of good things that lead to vibrant health. Pure water, fresh air and
sunlight—when used appropriately—promote clean, healthy lives.
• Exercise and avoidance of harmful substances such as tobacco, alcohol and mind-altering
substances lead to clear minds and wise choices. A well-balanced vegetarian diet that
avoids the consumption of meat coupled with intake of legumes, whole grains, nuts, fruits
and vegetables, along with a source of vitamin B12, will promote vigorous health.
• Such health is a gift from a loving God who wants us to live life in its abundance. When we
benefit from such love, we feel a sense of gratitude and appreciation toward our creator.
• Because of this, Adventists choose to praise God with joyful living.

9. Our Health Message
Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These
foods, prepared in as simple and natural a manner as possible, are the most healthful and
nourishing. They impart a strength, a power of endurance, and a vigor of intellect that are
not afforded by a more complex and stimulating diet.
But not all foods wholesome in themselves are equally suited to our needs under all
circumstances. Care should be taken in the selection of food. Our diet should be suited to
the season, to the climate in which we live, and to the occupation we follow. Some foods
that are adapted for use at one season or in one climate are not suited to another. So
there are different foods best suited for persons in different occupations. Often food that
can be used with benefit by those engaged in hard physical labor is unsuitable for persons
of sedentary pursuits or intense mental application. God has given us an ample variety of
healthful foods, and each person should choose from it the things that experience and
sound judgment prove to be best suited to his own necessities.
Nature's abundant supply of fruits, nuts, and grains is ample, and year by year the
products of all lands are more generally distributed to all, by the increased facilities for
transportation.

10. The Current Health Statistics in The UK

11. Eating healthily & exercise does
not guarantee long life but
it gives you a much stronger
chance to life healthier and longer

12. • Thousands of people in England could avoid an early
death from one of the five most common killers:
• cancer
• heart disease
• stroke
• lung disease
• liver disease
Source - http://www.nhs.uk/Livewell/

13. • A child born today should expect to live a longer,
healthier life than ever before. Yet, a Government
report, Living Well for Longer blames the top five
killers for more than 150,000 deaths a year among
under-75s in England alone and the Department of
Health estimates two-thirds of them are entirely
avoidable.
Source - http://www.nhs.uk/Livewell/

14. This chart shows the premature death toll by
illness. Heart disease and stroke are together
referred to as cardiovascular disease.

15. N.E.W S.T.A.R.T
Wherever possible, healing should be accomplished
through natural remedies:
– Nutrition
– Exercise
– Water (pure)
– Sunlight
– Temperance
– Air (pure, fresh)
– Rest
– Trust in God

16. Different people want to eat Healthily for Different Reasons
What are the different reasons why people want to eat more healthily?
• Loose weight
• Avoid getting sick
• Control diabetes
• Help with fitness & exercise programme
• Instructed by GP (Doctor)
• Family history of illness
• Christian duty
• Live longer
• Be more active
• Be happier

17. Mindset – YOU have to WANT to eat
more healthily

19. • Why do YOU want to eat more healthily?
• Are you sure you don’t eat healthily?
• Write down your own personal reasons for
wanting to eat healthily

20. When we know the WHY then that will help us to
remember our motivation for eating healthily

21. What are your health goals?

22. SUGAR

24. • Current advice says no more than 11% of a person's daily food calories
should come from added sugars, or 10% once alcohol is taken into account.
• That works out at about 50g of sugars for a woman and 70g for a man,
depending on how active they are.
• And it's this level which has just been halved in a draft report by the
Scientific Advisory Committee on Nutrition.
• And the World Health Organization has also said people
should aim to get just 5% of their daily calories from sugar.
http://www.bbc.co.uk/news/health-27941325
Challenge – How Much Sugar Should We Have Per Day?

29. Water

30. Kamare Hall – 9 Year Old Entrepreneur

31. PRIZE

32. UK RECOMMENDED DAILY SALT INTAKE
1 to 3 years – 2g of salt a day (0.8g sodium)
4 to 6 years – 3g of salt a day (1.2g sodium)
7 to 10 years – 5g of salt a day (2g sodium)
11 years and over – 6g of salt a day (2.4g sodium

33. • Read the Label
Most of the salt we eat comes from processed
foods and restaurants. If you eat something
that comes out of a bag, box, or can, read the
nutrition information for sodium content.

34. Pay Attention to Serving Size
Serving sizes can be deceiving, and very small!
For example, a can of soup often contains 2 servings. If
each serving has 650 mg of sodium and you have the
whole can, you’d have consumed more than half of
your daily sodium in one meal!

35. • Know Where Salt Lurks
Sodium goes by many different names. Read an ingredients list and
you may see it called
• salt
• sea salt
• monosodium glutamate (MSG),
• sodium alginate
• sodium citrate,
• sodium hydroxide,
• sodium phosphate.

36. • Salt can also be hidden within other ingredients like
• yeast extract
• natural flavor
• malt extract
• malt flavoring
• natural beef or chicken flavoring
• Seasoning
• spices and most things called “extract”, especially in savoury foods.
• MSG is an ingredient in many additives including
• hydrolysed vegetable protein
• hydrolysed protein
• hydrolsyed plant protein
• sodium caseinate
• calcium caseinate.

37. Salt – consciously reduce it to a bare
minimum – if you can eliminate even better

38. How Practical Is It To Be A Vegan

39. • Vegan – no meat, fish, dairy, eggs or honey
• Vegetarian – no meat, fish
• Pescatarian – no meat
• Flexitarian – meat avoider/will have vegan options
• Vegan Curious – has an interest in veganism
• Vegetarian who eats fish... confused
39

40. 9 Reasons to Go Vegan
1. Lower your risk for heart disease and type 2 diabetes
2. Treat or reverse other current health conditions
3. Get and stay slim effortlessly
4. Resources and world hunger
5. Save the environment and stop climate change
6. Better skin and digestion
7. Boost your mood
8. Save lots of money
9. It’s never been so easy

41. T
Top 10 Health Tips
• There is no one food, drink, pill, machine, or
program that is the key to achieving optimal
health. A person’s overall daily routine is what
is most important. Consider these top 10
actions for working toward a healthier you

42. Lets create a list of 10 health tips (in groups of 2-3)

43. Eat a better breakfast
• Wholegrain foods include wholemeal bread, oats and wholegrain cereals.
Wholegrain foods can help keep you feeling fuller for longer and studies have
shown they may help lower the risk of certain types of cancer, type 2 diabetes
and stroke.
• Breakfast is the ideal time to get started with your recommended '5-a-day' of
fruit and vegetables. A glass of fresh fruit juice or a banana, berries or
chopped apple with your wholegrain cereal or porridge is a good way to
include some fruit.
Have a sensible days off
• If you want to have one day a week when you eat what you want that is ok
but try not to god too wild with it.
• Having junk food once a week dies far less harm than having junk food daily

44. • Eat more sweet potatoes
• They’re potassium-rich and stuffed with vitamin A, they’re less than £2 a
bag, and yet Marks & Spencer recently concluded that most people have
no idea how to cook them. This is ridiculous, because they’re basically
potatoes. The safest three options are: 1) stab them with a fork and bake
them like a jacket potato; 2) chop them into wedges, brush them with oil,
sprinkle with paprika and bake for 20–25 minutes; and 3) peel, boil or
steam and then mash them
• Make green veg taste better
• Yes, you should eat broccoli: it has many beneficial effects, and there’s
some evidence that steaming actually enhances them. This doesn’t mean
it has to taste awful: steam it with a little seasonings of your choice. You
should also be eating spinach (wilt it in coconut oil, preferably stirring it
with a garlic clove-tipped fork for flavour) and try kale crisps.

45. • Eat real food
• Eat more food that has not been processed. This means have less food
that is in a can, box or packet. Buy more fresh fruit and vegetables and
make mores food yourself. For example if you eat bread then consider
buying a bread maker as you will know exactly waht is going into your
bread.
• Embrace nutrition basics. Eating right doesn’t have to be complicated.
Forget the fad diets and adopt a healthy eating plan including a variety of
fruits and vegetables, lean proteins, whole grains, and low-fat non-dairy.

46. • Connect with others. Building a community of people who can help you
through life’s ups and downs is a vital step towards happiness and good
health. Invest in relationships that provide encouragement and
accountability to both parties.
•
• Use if-then planning
• Any plan that relies on having a stack of broccoli-loaded Tupperware (or a
healthy eatery) on hand at all times is doomed to failure. Instead, use if-
then planning and work out your worst-case dietary backup plans right
now. Good examples would be:
• “If I miss breakfast, then I’ll grab have an apple , a banana and some
raisins, not a croissant,”
• or: “If I’ forgot to bring a packed lunch, then I will have some cashew nuts
and dried mango, not a pasty.” There’s mounting evidence that having pre-
programmed behaviours can keep you on track when you’re at your
weakest.

47. • Set SMART goals. General goals such as “eat more healthily” are not
effective. A SMART goal is Specific, Measurable, Action-oriented, Realistic,
and Timely. “I will have more fruits vegetables and salads included my
Lunch and Dinner on Tuesdays and Thursdays” is a SMART goal
• Stay positive. Health goals don’t always go as planned. When you face
challenges, focus on all of the positive changes you have made, no matter
how small they seem. Treat yourself with kindness, like you would a good
friend.

48. PLAN
• Keep a food diary for one week
• Plan your meals weekly
• Dealing with questions
• Get a healthy eating buddy / mentor
• If you don't buy junk you won't eat junk
• Find like minded people to help you on your journey
DO
• Drink more water
• Phase out the old and phase in the new
• Start eating less of the bad and more of the good
• Avoid or dramatically reduce Fried food
• Start drinking at least one green juice per day
• Eat more fruit - buy the fruit you like - inexpensive fruit is only £1 a bowl
• Learn to make new salads that you like
• Don't starve yourself
• Learn new ways of cooking
• Become an Ingredients Spy

49. Final Remarks
Recipe & Information Videos – Kirly Sue
http://www.youtube.com/c/KirlySuesKitchen

50. Thank you for attending
Presenters are available for a short while to answer you questions
light refreshments are available now upstairs