The document discusses weight loss strategies, emphasizing the impact of diet on chronic diseases and obesity. It offers insights on carbohydrates, inflammation, and provides recipes for healthy dishes like banana crepes and kale-mango smoothies. The importance of mindful eating, understanding hunger, and reducing inflammation through diet are central themes.

1. A"ract
Your
Ideal
Weight
Zaheen
Nanji,
BSc.,
CCP
Behaviour
Weight
Loss
Expert
@zaheennanji
www.a"ractyouridealweight.com

2. Agenda
• My
Story
• What
causes
weight
gain?
• 8
Tips
on
Smart
EaLng
• Demos:
-­‐
Kale-­‐Mango
Smoothie
– Banana
crepes

3. My
Story
Scarsdale
Diet
at
15
Herbalife
at
19
Vegetarian
at
14
27
years
old

4. Now

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. • 5
lbs
sugar/yr
• Home
cooked
1905
• ?
Lbs
sugar/yr
• Processed
food
2016

7. 200
lbs

8. Economist
Magazine

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. How
is
Sugar
and
Obesity
Related?

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

13. Food
as
Medicine
80%
is
what
you
eat
20%
is
exercise

14. 1.
Understand
Hunger

15. 2.
Mindful
EaLng

16. 3.
Eat
for
Fuel

17. What
is
InflammaLon?
• InflammaLon
is
your
body’s
response
to
stress
–
from
diet,
lifestyle
or
environment.
• One
Lme
inflammaLon:
walking
inflammaLon/limping

18. 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

19. 4.
Reduce
InflammaLon
Eat
anL-­‐inflammatory
foods
Ginger,
sweet
potato,
dark
greens,
blueberries,
moringa
Turmeric

20. 5.
Eat
According
To
Seasons

21. 6.
Nature’s
Formula
Beans
&
Legumes
Meats
Nuts
and
seeds
Grains
FAT
PROTEIN
CARBOHYDRATES

22. Against
Nature
FATS
CARBOHYDRATES

23. 7.
SupplementaLon
MulLvitamin
Omega
3
Vitamin
D

24. 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)

25. 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)

26. Levels
of
Change

27. The
Remarkable
Story
of
ErnesLne

28. 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.

29. 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.

30. 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

31. Books
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