5. Strengthen our “Internal” Filtration system
Empower the Liver!
Green leafy vegetables are powerful Liver
tonics
Drink plenty of water
Drink Green Tea—full of Carotenoids, special
anti oxidants that help liver function
Milk Thistle is an herb that helps strengthen
liver function
Vitamin C and Vitamin D3 give a big boost
to immune systems and the Liver
6. Breaking Research
Diet Soda linked to heart disease risk
Drinking a single can of diet soda each day can increase your risk of having a heart
attack or stroke, reports a recent study published in the Journal of General Internal
Medicine.
The researchers monitored the soda-drinking habits of more than 2,500 individuals
and compared them with the number of vascular events, heart attacks and
strokes, that occurred over a 10-year period. After factoring in pre-existing conditions
diabetes, high blood pressure, BMI, and others, they found that those who were
downing diet drinks on a daily basis were 43 percent more likely to experience a
vascular event than those who drank none.
So what do you do while scientists search for a solution? Simple: Make H2O your main
beverage. (Squeeze in lemon or lime if you need some extra flavor.) Even though no
one is sure how good or bad diet soda is for you, water is a sure bet. Research even
shows that drinking it can improve your mood.
7. Myths and Facts
MYTH
•Sugar and refined
carbohydrates are
more likely to make
Fat Makes us fat.
Us Fat / All •High Blood Sugar
Fat is Bad spikes insulin which
increases fat storage.
•Good fats are
essential for health.
8. The Truth About Carbs
Carbohydrates are Sugar!
All Carbohydrates break down, through
digestion, into blood sugar (glucose)
The hormone INSULIN is needed for our
cells to use glucose
Carbs are the primary sources of fuel for
the body
The key is how FAST they break down
"Slow" Carbs are Good, "Fast" Carbs
are Bad
9. CARBOHYDRATE CHOICES
Limit "Fast-digesting" Carbs
Also known as simple or refined carbs
• Found in processed, refined foods:
- "White" Foods – Bread, Rice, Pasta
- Soda
- Sweetened drinks
- Juices
- Candy
- Cakes, Cookies, Donuts
- Chips, Pretzels
- Desserts
- Sugars, Syrups, Jams
- Sweetened Cereal
Digest in 5-10
minutes
10. INSULIN, BLOOD SUGAR and HEALTH
Too much blood sugar and insulin can:
• Lead to Type 2 Diabetes, Heart
Disease and a whole host of other
chronic, weight-related diseases
• Speed up the Aging Process
• Depress the Immune System
• Cause Weight Gain
Insulin's other job: Store excess
blood sugar as FAT!
The key to carbohydrates is how MUCH we eat and
how FAST they break down
11. Blood Sugar / Insulin Roller Coaster
Eat Fast-
Digesting Carbs
Blood Sugar
Rises
Prompts Insulin
Secretion The
Path to
Insulin Stores
Sugar as Fat Weight
Blood Sugar
Gain!
Levels Fall
Fatigue and
Hunger
12. Refined "Fast"
Carbohydrates are a
leading cause of
Heart Disease!
Fast Carbs quickly convert to blood sugar
Raise the level of blood fats like Triglycerides
Cause Platelets to become unusually sticky
Reduce levels of "good" HDL Cholesterol
Trigger the release of excess Insulin
13. Sugar– 4 grams to a teaspoon
Packet = a teaspoon
= 4 grams of sugar
10
teaspoons
of sugar per
serving
14. BEWARE OF HIDDEN SUGAR
Sugar is also hiding in unlikely foods like:
• Pasta
• Bagels
• Bread
• White Rice
A large plain bagel contains
the equivalent of about
14 teaspoons of sugar!
A 1-cup serving of pasta
contains the equivalent of
10 teaspoons of sugar!
15. BETTER CARBOHYDRATE CHOICES
Eat "Slow-digesting" Carbs
Also known as complex carbs
• Tend to be found in foods
designed by Mother Nature
- Most Vegetables
- Fruits
- Nuts and Seeds
- Beans and Lentils
- Whole Grain Breads
- Whole Wheat Pasta
- Oatmeal
- Sweet Potatoes
- Brown Rice
Digest in 20-45
minutes
16. "Slow-digesting" Carbs are High-Fiber
Benefits of Fiber:
• Slows the digestive process
• Helps stabilize blood sugar levels
• Helps cleanse digestive tract
The amount of fiber in a product
generally indicates how healthy it is
– a good “Whole Grain” Bread should
have at least 3 grams of fiber per
slice
Slow carb foods also have Vitamins and
powerful Phytonutrients that have
significant Anti-Oxidant properties that
help protect our cells from damage and
disease
17. SUPER BIG FOOD!
Salads:
Antioxidants, many
Phyto-nutrients and
Vitamins as well as
Enzymes
19. Why We Need Protein
• Proteins are the primary building blocks that
form the body’s infrastructure
• Needed for the growth and repair of all
human tissues, esp. hair, skin, bones and
muscles
• All hormone production and balance depends
on protein
• Needed for the manufacture of antibodies
and enzymes
We even need protein to THINK!
All of our neurotransmitter brain
chemicals are derived from protein
20. The Best Way to Start the Day
BREAKFAST OF CHAMPIONS:
• Overnight we use available protein to
rebuild our organs, muscles, bones
and tissues
• By breakfast time, we need to
replenish our supply
• Try to get about 10-20 grams of
protein each morning
21. Protein Sources
• Protein is made of amino acids
- Building blocks of the body
- The body needs 20 amino acids -- eight
are “essential” -- must get them from food
• Protein is contained in both animal and plant
sources
- Animal protein is considered “complete”
because it contains each of the eight
"essential" amino acids
- Vegetarians must eat a variety of plant
food
25. SUPERFATS- OMEGA-3’S
“FISH AND FISH OIL: GOOD FOR THE HEART, THE
MOOD AND THE MIND” - Dr. Weil's Weekly Wellness
Bulletin, 5/6/02
Omega-3 fatty acids Salmon
• lower LDL
• reduce triglyceride levels
• inhibit blood clots
• maintain elasticity of artery walls
• stabilize arrhythmia
• ease depression
• improve brain function
Walnuts Tuna
26. Salmon Anti-
Inflammatory
Salmon. Coldwater fish, including salmon, contain anti-inflammatory
fats called omega-3s. Wild salmon has more of these super-healthy
fats than does farmed salmon.
Shopping tip: All salmon from Alaska is wild, whereas Atlantic
salmon is usually farmed. Herring, sardines, and tuna also contain
omega-3s.
27. Sources of Omega-3’s
Fatty Fish – Salmon, Tuna, Sardines, Mackerel
Omega-3 enriched eggs
produced from hens fed diets containing
ground flaxseed
an alternative dietary source of omega-3 fatty
acids
Healthy Life Bread
100% Whole Wheat
Whole Grain with
Flaxseed & Omega-3
Whole grain breads made with flax
28. Omega 3’s – Fish Oil Capsules
Try for 1000 mg=1 gm per day
29. TRANS-FAT: The “UGLY” Fats
"Hydrogenated / Partially-hydrogenated
Vegetable Oil"
– Quantity of Trans Fats are now on
food Nutritional labels – Jan. 2006
"Fake" Fats: oils artificially "saturated" with
hydrogen to be solid
Not compatible with our body chemistry
Circulates in bloodstream as a solid rather
than oil
Raises LDL, Lowers HDL, Causes
Oxidation
Evidence suggests even one gram is too
much for a healthy diet – Tufts University School of
Nutrition
30. l
a
m
m
a
t
o
r
y
The body’s basic emergency-
response system – ―Friendly Fire‖
Immune system sends infection-
fighting cells to attack an invader
Short-term inflammation can be
lifesaving
31. Now believed to be a central factor in:
Cardiovascular Disease
Cancer
Stroke
Diabetes
Rheumatoid
Arthritis, Asthma, Multiple
Sclerosis, Crohn’s Disease
32. Inflammation
Chronic, low-grade inflammation is a silent predator. You can’t usually see or
feel the damage, but chronic inflammation significantly increases the risk of
Heart disease, Cancer and Alzheimer’s. Your doctor can measure it with the
―high-sensitivity C-reactive protein,‖ or CRP, test.
Dr. William Meggs puts it this way in his book The Inflammation Cure,
―Inflammation may well turn out to be the elusive Holy Grail of medicine–the
single phenomenon that holds the key to sickness and health.‖
Processed sugars and other high-glycemic starches increase inflammation,
just as they raise blood sugar, according to an article in the March 2002
American Journal of Clinical Nutrition. Aspirin, ibuprofen, and many other
drugs reduce inflammation, but they pose a risk of side effects and no
doctor’s going to suggest taking these drugs on a regular basis because your
CRP is elevated. However, many foods have anti-inflammatory benefits, and
the only side effects are excellent health benefits.
33. WHAT CAUSES
CHRONIC INFLAMMATION?
Our Immune System trying to protect us from many ―LIFESTYLE‖
assaults:
―Bad‖ Fats (Too many Omega 6’s too few Omega 3’s-We
consume 1/6th the amount of Omega 3’s that we did in 1850)
Too many Calories (Sugar)
Free Radicals
Smoking
Lack of Exercise
Stress
35. Anti-
Anti-Inflammatory Foods Inflammatory
Olive oil. Olive oil is a great source of oleic acid, an anti-
inflammatory oil. In addition, researchers wrote in the October
2007 Journal of the American College of Nutrition that those who
consume more oleic acid have better insulin function and lower
blood sugar. Tip: Opt for extra-virgin olive oil, which is the least
processed, and use it instead of other cooking oils. Other ―cold-pressed‖ or
―expeller-pressed‖ oils can be good sources, too.
Salads. Dark-green lettuce, spinach, tomatoes, and other salad
veggies are rich in vitamin C and other antioxidants, nutrients that
dampen inflammation. Tip: Opt for olive oil-and-vinegar salad
dressing (vinegar helps moderate blood sugar).
Cruciferous vegetables. These veggies, which include broccoli,
cauliflower, Brussels sprouts, and kale, are also loaded with
antioxidants. But they provide one other ingredient — sulfur —
that the body needs to make its own high-powered antioxidants,
such as glutathione.
36. Anti-Inflammatory Foods Anti-
Inflammatory
All Berries have Anthocyanins-
A potent anti inflammatory
37. Anti-Inflammatory Foods Anti-
Inflammatory
Cherries. A study in the April 2006 Journal of Nutrition showed that
eating cherries regularly can significantly reduce inflammation.
Cherries are also packed with antioxidants and relatively low on the
Glycemic index Tip: Frozen cherries are available all year long and
make a tasty dessert with a little yogurt or cheese.
Blueberries. These tasty fruits are chocked full of natural compounds
that reduce inflammation. Blueberries may also protect the brain from
many of the effects of aging. Frozen are usually less expensive than
fresh—and just as good.
Turmeric. This spice is a powerful, natural anti-inflammatory
compound. Turmeric has long been part of curry spice blends, used in
southern Asian cuisines. Tip: Buy powdered curry spice (which
contains turmeric and other spices) and use it as a seasoning when
pan-frying chicken breasts in olive oil.
38. Anti-
Anti-Inflammatory Foods Inflammatory
Ginger. This relative of tumeric is also known for its anti-
inflammatory benefits, and some research suggests that it might also
help control blood sugar.
Garlic. Garlic may have some anti-inflammatory and glucose-
regulating benefits and it may also help your body fight infections. At
the very least, it won’t hurt and makes for a tasty addition to food.
Kitchen tip: Dice garlic 15 minutes before using to allow the Allicin to
be more bio available.
Green tea. Like fruits and vegetables, green tea contains natural
anti-inflammatory compounds. It may even reduce the risk of heart
disease and cancer. Tip: Drink a cup a day — or brew it like sun tea,
refrigerate, and serve.
40. Super Anti-Oxidants
Lycopene Carotenoids
Found in foods like Tomatoes. Powerful compounds that
Powerful preventer of prostate support liver function and
cancer reduce risk of chronic diseases
Some Types of
Antioxidants
Flavonoids Catechins
Powerful natural chemicals
found in Dark Chocolate and Plant based Anti Inflammatory
other foods and antioxidant found in many
different fruits and vegetables
41. FREE RADICALS
We as humans don’t actually age, we do not get
sick and we don’t get diseases - our cells do.
Cells are made up of many atoms. What makes
an atom healthy is that it has “paired electrons”.
This gives the atom a stable orbit.
A
n
t
i
o
Atoms missing an electrons are not just “bad” -
x
i
d
They actually destroy surrounding atoms by
a
n
t
s
stealing their electrons. An atom missing an
electron is called a Free Radical and Free
Radicals alter or destroy cells. Cells that die,
and cells that replicate in a damaged state are
the cause or contribute to premature aging,
sickness and disease.
42. FREE RADICALS EFFECTS
React with
Environmental sources
of Free Radicals: FREE RADICALS
• Processed Foods
(especially fried foods body cells
and “charred” foods)
• Trans Fatty Acids
• Ozone
• Radiation
• Microwave Immune
• Cell Phones System
DNA Cell’s Cholesterol
• Chemical Additives Energy
• Food Preservatives System
• Pesticides PLAQUE
Degenerative
• Hg (Mercury) fillings CANCER Diseases
AGING
CANCER
43. ORAC Defined Anti Oxidants
There’s a way to test how well a food or
nutrient protects against cell damage. It’s
called ORAC – Oxygen Radical Absorbance
Capacity. The higher than ORAC value, the
greater the antioxidant power.
The USDA recommends we consume 3,000
to 6,000 ORAC units daily. 80% of the
population is consuming less than 1,000
ORAC units a day. The USDA recommended
"5-a-day" fruit and vegetable servings will give
you an ORAC score of about 1,750 units.
44. Powerful Produce Anti Oxidants
Fruits – “Nature’s Candy”
Blueberries (1/2 cup) 3,210
Blackberries (1/2 cup) 2,685
Raspberries (1/2 cup) 2,236
Fuji Apple (1/2 cup) 2,156
Strawberries (1/2 cup) 1,784
Raisins (1/4 cup) 1,426
ORAC: Oxygen
Radical Absorbance Oranges (1/2 cup) 675
Capacity
Red grapes (1/2 cup) 663
Cherries (1/2 cup) 516
Source: Tufts University Center for Aging
45. Powerful Vegetables Anti Oxidants
Vegetables ORAC Content
Broccoli (1/2 cup) 1193
Beets (1/2 cup) 850
Red bell peppers (1/2 cup) 894
Brussels sprouts (1/2 cup) 866
Yellow corn (1/2 cup) 855
Spinach (1 cup) 840 ORAC:
Onions (1/2 cup) 783 Oxygen
Radical
Absorbance
Capacity
Source: Tufts University Center for Aging
46. It’s Easy to Add Vegetables!
Frozen: As healthy as
fresh . . . Fresh
47. SUPERFOODS
Spinach
Antioxidant – Vitamins A & C, Folate –
protects against heart disease, cancer and
stroke, offers memory protection
Romaine Lettuce
Excellent source of vitamin A and
lutein, vitamin K, folate, vitamin
C, manganese, and chromium
Very good source of dietary fiber and 6
vitamins and minerals
Broccoli
High in Fiber, Antioxidant, memory
protector
48. SUPERFOODS
Onions: Powerful antioxidants called flavonoids
(Quercetin) plus other amazing health benefits
Lower Blood Sugar
Improve Cholesterol
People consuming the most Onions, Broccoli, Tea and
Apples lowered their heart disease risk by 20%
Garlic: Antioxidant and natural anti-biotic, blood
cleanser
Tomatoes: Excellent source of Lycopene which
has been shown to protect against cancer, esp.
prostate cancer
Best when cooked, especially with olive oil
49. Yogurt --“It does do a body good!”
- Lowers body fat, improves digestion, great
source of Calcium
-Reduces arthritis, protects against ulcers,
and cleans your fuel injection system
51. An Awesome ANTIOXIDANT! Anti Oxidants
COFFEE!
Recent Research:
• Coffee provides more antioxidants than any other
food or beverage in the American dietScranton, Pennsylvania 8/05
University of
• A study on Caffeine showed that women who
drink Coffee versus Cola had the lowest risk of
developing high blood pressure
Research Study -- Brigham and Women's Hospital 11/05
52. Green Tea Anti Oxidants
Green tea has zero
calories and tons of
antioxidants
In one study, those who
took daily doses of green
tea extract burned 80 more
calories per day. That’s
30,000 calories a year.
53. Some “new” Super foods
ACAI Berries GOJI Berries
Very high antioxidant levels and
possibly multiple health benefits
54.
55. Pomegranate
A glass of pomegranate juice contains about 40% of the US Recommended Daily
Allowance (RDA) of Vitamin C. It also has Vitamin A, E and folic acid in good
quantities.
It has more antioxidants ounce for ounce than does red wine or green tea.
It has been shown to reduce plaque in the arteries, and to raise ―good‖ levels of
cholesterol while helping lower ―bad‖ cholesterol.
Some preliminary research suggests that pomegranate juice may be helpful in
preventing heart disease, heart attacks and stroke.
Another interesting study has evaluated pomegranate juice and osteoarthritis.
Pomegranate juice tends to act as an inhibitor on enzymes responsible for damaging
cartilage. These studies applied extract of pomegranate directly onto damaged
cartilage.
56. Unexpected Weight Loss “Super Foods”
Cinnamon
Pickles
Oil & Vinegar dressing
Hot Sauce
Yogurt
Nuts
Green Tea
Take off the 2001; not much to show for seven years. We need punchier stuff here. Should probably follow this slide with a slide that introduces the lead team, as well as mentioning the advisors assembled to guide the group. Lots of credentials and substance in those who are participating.
