The document discusses healthy and unhealthy eating habits. Unhealthy habits include processed fast food high in omega-6 fatty acids, no fiber, distracted eating alone or fast, and lack of movement. Healthy habits seen in Blue Zones include a mostly whole food, plant-based diet; daily walking; value placed on sleep and napping; sense of family and community; and spiritual or religious beliefs. Common diet failures and more effective high-end strategies are also outlined.

2.  Processed fast food
 Omega 6 heavy diet (fried)
 No fiber
 Unlimited volume/starvation
 High salt
 Distracted eating/alone/fast
 Don’t move
 Hate everyone
 Avoid spirituality

3.  The 100+ year old Blue Zone qualities:
-mostly whole food plant based diet
-walking daily
-sleeping/napping value
-family belonging
-spiritual/religious belief

4.  Common failed eating practices:
-lowfat, nocarb
-meal replacements
-eat once a day
-pick and choose from a diet philosophy
-eat oat meal and celery
If you really knew what to do, you would be able to do it…..get a coach with exp

5.  High end ways to change practice:
low glycemic index/loads
gluten free/dairy free
high fiber
hari hachi bu
gluten free/dairy free
mindful eating (control your hormones)

6.  How fast food gets into the bloodstream
 The more processed, the faster the rise
 The faster the rise the quicker the dump
 Insulin Dumping brings on hunting for
more fast food!!! (repeat)

7.  Gluten
 Dairy
Save tough restrictions it for the real fight!

8.  Women 25g/d Men 35g/d
 Whole foods mostly plant based
 Metamucil/fibercon/benefiber

9.  Leptin/Ghrelin/Cortisol/Insulin/Dopamine
-an ancient tradition now proven to allow 30minutes of
stomach stimulation to reach the brain and give satiety
-hormones are delicately secreted and absorbed to
regulate all the bodies functions, unless your diet is bad!!?

12.  Pray or pause before eating
 Get up for seconds (non family style food-walk
to your meal)
 Sectioned plates/smaller plates/portions
 Chew slow/take your time/stop when about 8
10ths full (Hari Hachi Bu)
 DrRic Go Bags (snack size bags with something
to eat if running behind/stuck in traffic/sleepy)

13.  South beach
 Atkins
 PALEO
 FODMAPs
 Gluten free
 Low glycemic

14.  Seven Countries Study
Greece = lowest heart + longest lived
OliveOil, Fruit&Veggie, Legumes, Fish,
and Wine = Med Diet

16.  Increase Fiber to 25grams or 35grams/day
 Omega 3 supplement 2000mg/day
 Fish Friday/Meatless Monday
 Switch off dairy (gluten fast if in a fight)
 Pick an author-read cover to cover
 Mindful eating (before/during/after meals)
 Limit caffeine to pre-exercise only as needed
 Embrace sleep REMx6 per night
 Dress for season (exercise 12months/year)

17.  Fiber for Cholesterol/Sugar
 Fish for Cholesterol/Mood/Arthritis/Heart
 B’s for Fatigue
 Fermented for IBS (Pro/Pre biotics)
 Vitamin D/sun for Bone/Hormone Issues
 Cherry juice for Gout
 Turmeric/Spice for Brain/Pain/Inflammation
 Resveratrol/wine for Cancer
 Magnesium for Blood Pressure

18. Earth’s highest concentration of Centenarians

19. 19
 Family Unit (great great grandparents involved
always)
 Social networks/weekly gathering
 Mostly whole food plant based eating
 Spirituality
 Moving/walking
 Getting outside
(many of the studied centenarians were
living independently)

21.  Everyone has a blueprint
 Set realistic goals/love your change
 Get some sleep
 Calendar review/journal
 Reassess and get a “coach” (trainer, yoga
teacher, exercise physiologist, physical therapist, counselor,
psychologist, nutritionist, registered dietician)
 See an Integrative Medicine Doctor

22.  Thinking
 Eating
 Activity

23.  Bartlett Park District
March 19th –noon (BYOL)
Prep for Preseason 2015
An all-age plan to bring back “healthy”