Eating healthy at work is easier than you think! Learn how in this presentation. This covers: -H = N/C - the formula for healthy eating popularized by Dr Joel Fuhrman -Phytonutrients -What the most nutrient dense foods are -How to make a green smoothie -Healthy snacks at work -Making a salad for lunch .....and more

1. Eating Healthy
While Working in Tech
NadaaTaiyab, BA, BS, MA
Presented to Omedix
6/27/2014

2. EATING HEALTHY CAN..
• Increase energy
• Increase happiness!
• Improve job performance
• Keep the weight off
• Prevent disease in future

3. INTRO’S!
• Name
• Top reason to eat healthy
• Number one barrier

4. PERSONAL STORY

5. Some Nutrition Basics!

6. Health
=
Nutrients/Calorie

7. MACRONUTRIENTS
Carbohydrates
Protein
Fat
Calories

8. MICRONUTRIENTS
Vitamins
Minerals
Phytonutrients
Non-Caloric,
but Essential

10. INADEQUATE CONSUMPTION
OF PHYTONUTRIENTS
• Cellular toxicity
• DNA damage
• Immune system dysfunction
• Higher risk of cancer & chronic disease

11. PLANT RICH DIET
“A
diet
of
minimally
processed
foods
close
to
nature,
predominantly
plants,
is
decisively
associated
with
health
promo8on
and
disease
preven8on”
!
–
Dr
David
Katz,
Yale
University
Preven5on
Research
Center

12. Health
=
Nutrients/Calorie

14. Copyright 2010, @ Joel Fuhrman M.D.

16. PRACTICAL “HOWTO’S”
• Smoothies
• Snacks
• Salads
• Veggies with dinner

17. GREEN SMOOTHIES
Fruits
Greens
Liquid
Nuts

18. Chocolate)Green)Smoothie!
• 2"Cups"Almond/Soy"Milk"
• 2"handfuls"spinach"or"kale"
• 2"frozen"very"ripe"bananas"
• Half"cup"blueberries"
• ½"oz"walnuts"(or"chia,"flax,"etc.)"
• ½"oz"cashews"
• Pinch"of"cinnamon"
• 2"large"heaping"teaspoons"of"raw"
cacao"

19. BOWL OF BERRIES

20. SALADS

21. LUNCH SALAD
Greens
Beans
Nuts / Seeds
Colorful Veggies
Dressing

22. FRUIT SNACKS

23. VEGGIE SNACKS

24. VEGGIE DIPS

25. NUTS & DRIED FRUIT
Go for raw and unsalted nuts & bars with natural ingredients

26. VEGGIES WITH DINNER
This is what’s been missing in your life….

27. BOTTOM LINE
Eat more whole plant-foods
Have breakfast & lunch
Less sugar and refined flour
Small changes = BIG difference

28. QUESTIONS
NadaaTaiyab
nadaa@tinysteps.co