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Decoding Healthy Eating

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In this presentation, I share 8 tips on smart eating and in the process attracting your ideal weight.

Published in: Health & Medicine
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Decoding Healthy Eating

  1. 1. A"ract  Your  Ideal  Weight   Zaheen  Nanji,  BSc.,  CCP   Behaviour  Weight  Loss  Expert   @zaheennanji   www.a"ractyouridealweight.com    
  2. 2. Agenda   •  My  Story   •  What  causes  weight  gain?   •  8  Tips  on  Smart  EaLng   •  Demos:     -­‐  Kale-­‐Mango  Smoothie     – Banana  crepes  
  3. 3. My  Story   Scarsdale  Diet  at  15   Herbalife  at  19   Vegetarian  at  14   27   years   old  
  4. 4. Now  
  5. 5. •  60%  deaths  worldwide  are  chronic  diseases:   – Stroke   – Heart  disease   – Cancer   •  Diabetes  is  the  6th  leading  cause  of  death  in   America.   Behavioural  related  and  preventable!  
  6. 6. • 5  lbs  sugar/yr   • Home  cooked  1905   • ?  Lbs  sugar/yr   • Processed  food  2016  
  7. 7. 200  lbs  
  8. 8. Economist  Magazine  
  9. 9. Lesson  on  Carbohydrates   All  carbohydrates   contain  sugar   Simple:   1.  Highly  processed   2.  Contain  refined  sugars   3.  Few  vitamins.  minerals   4.  Enter  bloodstream  quickly   Complex:   1.  Appear  in  Nature   2.  Bound  by  fibre   3.  High  in  vitamins/minerals   4.  Enter  bloodstream  at  a   steady  rate.  
  10. 10. How  is  Sugar  and  Obesity  Related?  
  11. 11. How  does  body  use  energy?   Carbohydrates   –  Great  source   of  energy   Muscle  –  Not  a   great  source  of   energy   Fat  –  Amazing   source  of   energy  but   only  used   scarcely  
  12. 12. Food  as  Medicine   80%  is  what  you   eat   20%  is  exercise    
  13. 13. 1.  Understand  Hunger  
  14. 14. 2.  Mindful  EaLng  
  15. 15. 3.  Eat  for  Fuel  
  16. 16. What  is  InflammaLon?   •  InflammaLon  is  your  body’s  response  to  stress   –  from  diet,  lifestyle  or  environment.       •  One  Lme  inflammaLon:  walking      inflammaLon/limping      
  17. 17. 4.  Reduce  InflammaLon   Source  of  InflammaLon   1.  Trans  fats:  Pastries,  candy,  chocolate,  margarine   2.  Refined  Sugar   3.  Alcohol   4.  Gluten:  protein  in  wheat   5.  Dairy:  lactose  (sugar)  and  casein  (protein)   6.  Lack  of  sleep   7.  Stress    
  18. 18. 4.  Reduce  InflammaLon   Eat  anL-­‐inflammatory  foods     Ginger,  sweet  potato,  dark  greens,  blueberries,  moringa   Turmeric  
  19. 19. 5.  Eat  According  To  Seasons  
  20. 20. 6.  Nature’s  Formula   Beans  &  Legumes   Meats   Nuts  and  seeds     Grains     FAT   PROTEIN   CARBOHYDRATES  
  21. 21. Against  Nature   FATS     CARBOHYDRATES  
  22. 22. 7.  SupplementaLon   MulLvitamin   Omega  3   Vitamin  D  
  23. 23. 8.  SubsLtute   FAT  subs2tutes:   Apple  sauce     Pumpkin  puree   Mashed  bananas  (replaces  half  of  fat  in  recipes)   Greek  Yogurt  (low  moisture  and  calls  for  equal  amount  of  fat  in  recipe)   Low  or  non-­‐fat  co"age  cheese  (use  equal  amount  of  fat  called  in  recipe)   SUGAR  Subs2tutes:   Honey  (Use  ¾  cup  per  1  cup  sugar)   Maple  Syrup  (use  ¾  cup  for  every  cup)     DAIRY  SubsLtutes:   Almond  milk   Coconut  milk   Avocado  (instead  of  cheese)  
  24. 24. PPOOPP  Principle   Plan  ahead  and  Pair  up   Outcome  oriented   –  Consequences   –  Swap     Obstacle  mastery   –  What  can  I  do  to  s2ck  to  my  plan?   Play  with  food  and  PorLon  Food   Be  creaLve  with  veggies  (juicing,  chips,  pizza  base,   roasted,  sLr  frys,  veggie  wraps)    
  25. 25. Levels  of  Change  
  26. 26. The  Remarkable  Story  of  ErnesLne  
  27. 27. Home-­‐made  Rice  Flour   1.  Rinse  2  cups  basmaL  rice   2.  Soak  rice  in  cold  water  for  3   hours   3.  Drain  water  well   4.  Spread  rice  into  thin  layer  over   co"on  cloth  and  let  dry  for   couple  hours  (rice  should  have   a  li"le  moisture)   5.  Blend  rice  in  ½  cup  increments   using  pulse  and  high  speed   serngs  unLl  you  get  a  flour-­‐like   consistency.   6.  Store  in  airLght  container  and   refrigerate  or  freeze.  
  28. 28. Banana  Crepes     •  3  eggs   •  1  banana   •  2  tsp  rice  flour   •  1  tsp  vanilla  essence   •  1  tsp  oil   •  Blend  all  ingredients  except  for  oil.   •  In  a  frying  pan,  heat  oil  and  spread  a  thin  layer  of   mixture.     •  Cook  on  low  to  medium  heat.  
  29. 29. Kale-­‐Mango  Smoothie   •  1  cup  chopped  kale  (sukuma  wiki)   •  1  mango  sliced  and  peeled   •  ½  cup  yogurt  (I  use  vanilla  flavour)   •  1  tsp  vanilla  essence   •  1  tbsp  honey  (opLonal  for  sweetness)   •  Blend  away   •  Note,  I  prefer  only  1  fruit  and  1-­‐2  veggies  
  30. 30.  Books   www.a"ractyouridealweight.com   KShs  200   FREE  

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