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Health is Your Greatest Wealth 
Eat More, Weigh Less, and Be Healthier 
There’s no company in the 
world that’s better at making 
complex technology simple. 
That’s Apple’s primary skill 
and it’s a skill that’s never 
been more valuable. 
– Steve Jobs 
Source: BusinessWeek 2004 
Ken Leebow 
Ken@Leebow.com 
www.Leebow.com
Add years to life, and life to years
Health is Your Greatest Wealth 
Eat More, Weigh Less, and Be Healthier 
There’s no company in the 
world that’s better at making 
complex technology simple. 
That’s Apple’s primary skill 
and it’s a skill that’s never 
been more valuable. 
– Steve Jobs 
Source: BusinessWeek 2004 
Ken Leebow 
Ken@Leebow.com 
www.Leebow.com
Simplicity … 
Complexity is your enemy. Any fool can 
make something complicated. It is hard to 
make something simple. 
– Sir Richard Branson
Joy is a more powerful motivator than fear
Good habits are as addictive as bad habits, 
and a lot more rewarding. – Harvey 
MacKay 
– WMD²s – 
Willpower, Moderation, Deprivation, Diet
Eggs 
Baked Potato 
Milk 
Cheese 
Fruit 
Cereal 
Chicken 
Bananas 
Meat 
Grains 
Corn 
Legumes 
Olive Oil
Health is Your Greatest Wealth 
Eat More, Weigh Less, and Be Healthier 
“At age 47, my doctor told me I had the 
back of an 85-year-old. Now at 57, I am 
active and am happy to wear my 27-year-old’s 
hand-me downs.” 
– 30 pound weight loss 
“With the amount of physical work 
I've done over the last two months 
(Christmas Decorating Business), I 
would not have been able to 
physically complete the work.” 
– 36 pound weight loss 
“My blood pressure is normal my 
cholesterol is normal...All my physical 
markers are so good. I recently reapplied 
for a change in my life insurance and 
my premium was cut in half due to my 
better health condition. My wife is loving 
the change.....I DON"T SNORE ANYMORE! 
....and I have loads of energy.” 
– 37 pound weight loss
Poultry Science journal has calculated that 
if humans grew at the same rate as modern chickens, 
a human by the age of two months would weigh 660 pounds.
Confined Animal Feeding Operation – (CAFO) 
Dr. Melanie Joy
Let food be thy medicine and let thy 
medicine be food. – Hippocrates
What an extraordinary achievement for 
a civilization to develop the one diet that 
reliably makes its people sick. – Michael Pollan
Standard American Diet – SAD 
The Main Street Diet
Let’s Simplify This 
1. Satiety 
2. Taste 
True satiety is liberation from the daily struggle to not eat just because 
you can, it's free, or any other seductive reason. - Bonnie Modugno, MSRD
Our cravings for fat, salt, and sugar started 
back when humans lived in caves and hunted 
and gathered for their food. Fat, salt, and sugar 
were in short supply. So to ensure that we ate 
adequate supplies of each, we evolved a 
craving for them. - Harvard Medical School
We gave our cheeseburgers a taste-lift so 
big we want to share ‘em with everyone!
The Pleasure Trap 
Tragically, most people are totally unaware that they are 
only a few weeks of discipline away from being able to 
comfortably maintain healthful dietary habits, and to keep 
away from the products that can result in the destruction of 
their health. 
Instead, most people think that if they were to eat more 
healthfully, they would be condemned to a life of 
greatly reduced gustatory pleasure. 
This is an extraordinarily deceptive and problematic 
situation that I describe as a pleasure trap. 
Dr. Doug Lisle
The Pleasure Trap 
Tragically, most people are totally unaware that they are 
only a few weeks of discipline away from being able to 
comfortably maintain healthful dietary habits, and to keep 
away from the products that can result in the destruction of 
their health. 
Instead, most people think that if they were to eat more 
healthfully, they would be condemned to a life of 
greatly reduced gustatory pleasure. 
This is an extraordinarily deceptive and problematic 
situation that I describe as a pleasure trap. 
Dr. Doug Lisle
Let’s Simplify This 
1. Satiety 
2. Taste 
Is there any way to stay thin other than living on a 
diet of yogurt and wicker furniture? 
Eating well is not deprivational, but delicious.
Julia Child 
You don’t have to cook 
fancy or complicated 
masterpieces – just 
good food from fresh 
ingredients.
Diet Camps 
Vegan Why can’t we be friends? Paleo
Diet Dogma 
Vegan/Paleo 
No Fast Food 
No Junk Food 
No Fried Food 
No Candy 
No Dairy 
No Soda 
No Processed Food 
Limit Sugar 
Fruit 
Vegetables 
Nuts/Seeds 
Water 
Exercise 
**Paleo 
Meat/Fish/Eggs 
No Grains 
No Legumes 
**Hunter/Gatherer – eat 
how our ancestors ate 
prior to 10,000 years ago. 
*Vegan 
No Meat/Fish/Eggs 
Grains 
Beans/Legumes 
*If it has a mother or a 
face, it is not consumed. 
Ken Leebow, author Feed Your Head – www.FeedYourHeadDiet.com
The 60 Year Experiment 
Fast Food Consumption 
1960 vs 2009 
2% to 18% 
KFC - 1930 
McDonald's - 1940 
Chik-fil-et - 1946 
Burger King - 1954 
Taco Bell - 1962 
Arby's - 1964 
Wendy's - 1969
The things we eat are not recognized by our body as food. – Jonathan Bailor
Calorie Confusion 
It’s solely and exclusively about calories in and 
calories out. - Dr. David Katz 
The first part of this book will 
present the evidence against 
the calories in/calories out 
hypothesis. – Gary Taubes 
What if It’s All Been a Big Fat Lie? 
New York Times – July 7, 2002 
A calorie is not a calorie. 
- Dr. Robert Lustig
If I’m hungry, I eat, and I don’t think twice about calories. 
– Health and Lifestyle Advocate 
Body Weight Simulator 
National Institute of Diabetes and 
Digestive and Kidney Diseases
A calorie is not a calorie. 
A calorie (kilocalorie, actually) is exactly the energy required to raise the 
temperature of one liter of water one degree Celsius at sea level. 
Edamame packs a matrix of nutrients and beneficial compounds that place it clearly 
in the lead position as one of the most nutritionally esteemed of all beans. Dr. Ann Kulze
Willing is not enough; 
we must do. 
Knowing is not enough; 
we must apply. 
– Goethe
CDC 2013 Obesity Map 
Is it obesity or food?
Cause Effect 
Food – Obesity – Disease 
BMI = mass (lb) x 703 /(height (in))²
Obesity 
I'd describe obesity as the natural consequence of 
placing a collection of truly ancient genes, genes 
forged over millions of years of incredible and 
constant dietary insecurity and upheaval, into an 
insane, calorific, modern day, dietary utopia. 
In other words: Obesity and overweight are our 
bodies' normal, natural, responses to the world 
they find themselves living in. The fact is that right now the accepted 
global viewpoint is that if obesity is a disease it's a disease of 
willpower, of gluttony, of sloth. 
My hope is that one day obesity will be seen as a modern day 
scourge, a day when the trite advice "all you need to do is eat less 
and exercise more" is seen by the general public as over-simplified 
nonsense. 
Dr. Yoni Freedhoff
Bad habits are like chains that are too light to feel 
until they are too heavy to carry. - Warren Buffett
Genes load the gun, but lifestyle pulls the trigger. – Dr. Caldwell Esselstyn 
It’s much easier to do prevention than treatment. - Dr. Michael Roizen 
The second leading cause of cancer is the combination of very little physical activity, 
bad diet, which usually means high caloric intake, and obesity. – Dr. Otis Brawley
… Fingers, Forks, and Feet … 
Genes load the gun, but lifestyle pulls the trigger. – Dr. Caldwell Esselstyn 
The second leading cause of cancer is the combination of very little physical activity, 
bad diet, which usually means high caloric intake, and obesity. – Dr. Otis Brawley
This May be the First G eneration That Does Not Outlive Its Parents.
Being Healthy is Patriotic
Our bodies have a remarkable ability to begin 
healing themselves if we simply stop doing 
what’s causing the problem. - Dr. Dean Ornish
Source : Market Data Report
Diets don’t work. 
For many people, despite their best efforts, 
the weight returns within six months to a year.
130 pounds – Dr. Sanjay Gupta 
185 pounds – Dr. Mark Hyman
Steve Jobs to John Sculley (CEO of PepsiCo) 
“Do you want to spend the rest of your life 
selling sugar water to children, or do you 
want a chance to change the world?” 
Half the people in U.S. drink sugary beverages daily. 
Source: CDC
Liquid Candy 
PepsiCo announced that it will remove brominated vegetable oil - 01.25.13
1 Soda/Day = $185.00 
You wouldn't think of watering a plant with soda. - Michelle Obama
30% Sugar 
4 Grams = 1 Teaspoon
TThhee MMaaiinn SSttrreeeett DDiieett 
wwwwww..TThheeMMaaiinnSSttrreeeettDDiieett..ccoomm 
The American diet is a catastrophe. 
We don’t have a health care crisis. 
We don’t have an obesity epidemic. 
We have a food crisis.
–100 –
www.PartiallyHydrogenated.com 
The consumption of trans fats increases the risk of coronary heart disease.
This study estimates that b etween 30,000 and 100,000 cardiac deaths per year in 
the United States are attributable to the consumption of trans fats. – NEJM
The things we eat are not recognized by our body as food. – Jonathan Bailor
A w hopping 33 grams of trans fat!
The average adult over age 55 juggles six to eight medications daily.
By leaving the Western Diet we could reduce: 
Heart Disease 80% 
Type 2 Diabetes 90% 
Cancer 60% 
The American diet is the worst diet you can eat. 
– Dr. William Castelli Director Framingham Heart Study 
The American food supply, we've come to realize, is really a disaster. 
– Dr. Walter Willett (Eat, Drink, and Be Healthy) 
Our food supply really is a nightmare. – Dr. David Katz
TThhee MMaaiinn SSttrreeeett DDiieett 
wwwwww..TThheeMMaaiinnSSttrreeeettDDiieett..ccoomm 
Imagine a vast national experiment to encourage weight gain. 
We put fast food on every corner, we put junk food in schools, 
we got rid of P.E., we put candy and soda at the checkout 
stand of every retail outlet you can think of. The results are in. 
It worked. – Dr. Harold Goldstein
Food is the most powerful clinical intervention against 
chronic disease doctors have. We should be able to write 
recipes on prescription slips, just like prescription medication. 
And every doctor should know how. - Dr. John La Puma
1 pound Brussels sprouts 
2 tablespoons olive oil 
1 tablespoon minced garlic 
1 teaspoon dry mustard 
1 teaspoon smoked paprika 
1 teaspoon kosher salt 
1/4 teaspoon ground black pepper
Grilled Brussels Sprouts 
Source: foodnetwork.com
Unconscious Consumption 
Tame and Re-train Our Brain and Palate
Eat Food, Not Too Much, Mostly Plants 
– In Defense of Food – Michael Pollan 
Eat Less, 
Exercise More 
Eat Less, Move More, and Eat Lots of Fruit 
and Vegetables – What to Eat – Marion Nestle
Cauliflower Hash Browns
Fruit Smoothie 
• Apples 
• Bananas 
• Oranges 
• Strawberries 
• Blackberries 
• Blueberries 
• Raspberries 
• Dates 
• Ice/Water 
Other Options 
• Peanut Butter 
• Whey Protein 
• Chia or Flax Seeds 
• Yogurt or Kefir 
• Spinach/Kale/Carrots 
• Bok Choy 
Fruit is Nature’s Candy
A study from the American Journal of Epidemiology found that people 
who skipped breakfast were 4.5 times more likely to be obese.
Commercial Interruption 
Taste & Flavor
… Not That
Hate Busy 
Exercise is better than any drug or anything 
else we have for aging. There’s no downside. 
If this were a drug, it would be the safest, 
most effective drug in the universe. 
- Dr. James O. Hill
1. Increases functional strength 
2. Promotes overall muscle growth 
3. Increase metabolism 
4. Maintains Mobility 
5. Increases sports Performance 
6. Increase Your Vertical Jump 
7. Increase Sprint Times 
8. Entire Body Workout 
9. Increased production of growth 
hormones and Testosterone 
10. Increase Upper Body Strength 
11. Tone and Tighten Your Butt 
12. Improves Balance 
13. Prevents Injuries 
14. Gain Flexibility 
15. Great Abs 
16. Works all major muscle groups 
17. Heart and lung power increased 
18. Lean muscle mass is increased 
19. Lowers body fat 
20. Helps you sleep better 
21. Endorphins (natural painkillers) 
22. Makes bones stronger, 
increases mineral density
Charles Eugster - TED
Good habits are as addictive as bad habits, 
and a lot more rewarding. – Harvey 
MacKay 
Diet drives the weight loss 
and exercise maintains it.
“What’s with the small plate? Such a tiny plate? 
It’s what my grandmother used to eat from.”
33g 
8 ¼ Teaspoons
Coffee House Bagel – 300 – 360 Calories
Eating a bagel and eating a cup of sugar 
may taste different, but metabolically they 
are no different. - Dr. David Ludwig
“I’ll take two of those…and a diet soda.” 
The chef at your favorite restaurant has one 
thing in mind – taste. He’s not interested in 
your health, diet, or well-being. Salt, saturated 
fats, oils, cream, butter, etc. are all used in 
order to make bland food taste incredible.
We don't have a healthcare system in this country. 
We have a disease management system. - Dr. Andrew Weil 
Dr. Gilbert Welch Author Overdiagnosed
• Lies, Damned Lies, and Medical Science 
• www.healthnewsreview.org 
• Doctors tend to confuse what they believe with 
what they know. - Dr. Otis Brawley
Low Carb 
Low Fat
Fat vs. Carbs 
It’s a confusing message. For years we've 
been fed the line that eating fat would make 
us fat and lead to chronic illnesses. “Dietary 
fat used to be public enemy No. 1,” says Dr. 
Edward Saltzman, associate professor of 
nutrition and medicine at Tufts University. 
“Now a growing and convincing body of 
science is pointing the finger at carbs, 
especially those containing refined flour and 
sugar.” 
Source: Los Angeles Times – December 20, 2010
As a population, we cut dietary fat in a rather 
dysfunctional way, and we grew even fatter. 
– Dr. David L. Katz 
Yep, it’s got trans fats
Calories: 200 vs. 190 – 5% Less 
Sodium: 85 vs.285 – 300% More 
Sugar: 2 vs. 4 – 100% More
Dateline: August 3, 2010 
Truly, no one nutrient is the magic bullet for 
weight loss. – Saint Joseph’s Newsletter 
Dateline: August 4, 2010 
The two nutrients that do the trick better than 
anything else are ______ and ______. 
– Joy Bauer
Fiber is nature’s diet pill. – Dr. Ann Kulze 
Protein is nature’s diet pill. – Dr. Ann Kulze
Satiety without the Calories! 
Fiber is special because it’s 
not digested or digested 
incompletely. Most of its calories 
don’t get into the body, which is 
one reason why fruits and 
vegetables, which are high in 
fiber, help with weight loss. 
– Marion Nestle
Research, Research, Research 
Eat More Fiber, Live Longer, Large, 
Government Study Shows 
The average American eats only 
about 15 grams of fiber each day. 
Source: The study, appearing in February 2011 Archives of 
Internal Medicine, included more than 388,000 adults, ages 
50 to 71, who participated in a diet and health study 
conducted by the National Institutes of Health and AARP
$2.59 
- 1.00 
$1.59
$2.00
Pack it!
Leebow’s Laws Know Your Numbers 
1. Satiety 
2. Taste 
3. Eat/Snack Often 
4. Never Go Hungry 
5. Exercise 
1. Visit Your Doc 
2. Cholesterol 
3. Blood Pressure 
4. … and more 
No Magic Pill
Diet Camps 
Vegan Paleo
Whole 
Foods 
We evolved to eat whole foods. In their complete package. 
With fiber, roughage, and everything. - Christina Warinner 
Diet advice doesn’t need to be complicated: Eat lots of real 
foods, things that have had relatively boring journeys from 
the farm. - Melanie Warner
Wild, Grass Fed, Organic
Nutrient Dense, Not Calorie Dense
Quinoa – Keen-wah 
The Quinoa salad I made 
was unbelievable! – A. Katz
Processed 
Foods 
I always like to tell people: forget “low-fat”, “low-carb”, 
start thinking “low-processed”. - Andy Bellatti
Processed food is high in sugar and low in fiber. Real food is low in sugar and high in 
fiber. – Dr. Robert Lustig 
I a lways like to tell people: fo rget “low-fat”, “low-carb”, start thinking “low-processed”. 
- Andy Bellatti
ENRICHED FLOUR (WHEAT FLOUR, 
NIACIN, REDUCED IRON, THIAMIN 
MONONITRATE [VITAMIN B1], 
RIBOFLAVIN [VITAMIN B2], FOLIC 
ACID), CORN SYRUP, HIGH 
FRUCTOSE CORN SYRUP, 
DEXTROSE, SOYBEAN AND PALM 
OIL (WITH TBHQ FOR FRESHNESS), 
CRACKER MEAL, CONTAINS TWO 
PERCENT OR LESS OF WHEAT 
STARCH, SALT, DRIED 
BLUEBERRIES, DRIED GRAPES, 
DRIED APPLES, LEAVENING 
(BAKING SODA, SODIUM ACID 
PYROPHOSPHATE, MONOCALCIUM 
PHOSPHATE), CITRIC ACID, 
CORNSTARCH, NATURAL AND 
ARTIFICIAL BLUEBERRY FLAVOR, 
MODIFIED WHEAT STARCH, SOY 
LECITHIN, XANTHAN GUM, 
CARAMEL COLOR, RED #40, BLUE 
#1, BLUE #2, VITAMIN A PALMITATE, 
NIACINAMIDE, REDUCED IRON, 
PYRIDOXINE HYDROCHLORIDE 
(VITAMIN B6), RIBOFLAVIN (VITAMIN 
B2), THIAMIN HYDROCHLORIDE 
(VITAMIN B1), FOLIC ACID.
Sugar 
Salt 
Chemicals 
I prefer butter to margarine because I trust cows more than chemists. - Joan Gussow
2,300 Milligrams of Salt? 
teaspoon 
44% of salt comes from 10 foods: breads & rolls, 
cold cuts & cured meats, pizza, poultry, soups, 
sandwiches, cheese, pasta dishes, meat dishes, 
& snacks. 
Source: CDC – www.cdc.gov/vitalsigns/Sodium/index.html
Fiber 
Protein
Source: Full Plate
Protein 
A recent study published in the Journal of the 
American College of Nutrition found that when 
people ate two eggs for breakfast, they took in 
more than 400 fewer calories over the next 24 
hours than when they ate bagels. 
2 Eggs Bagel 
140 Calories 350 Calories 
12 Grams Protein No fiber/protein 
Sugar
“I can't die, it would 
ruin my reputation.” 
– Jack LaLanne
All disease begins in the gut. - Hippocrates
Health is Your Greatest Wealth 
Eat More, Weigh Less, and Be Healthier 
There’s no company in the 
world that’s better at making 
complex technology simple. 
That’s Apple’s primary skill 
and it’s a skill that’s never 
been more valuable. 
– Steve Jobs 
Source: BusinessWeek 2004 
Ken Leebow 
Ken@Leebow.com 
www.Leebow.com

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Health is your greatest wealth

  • 1. Health is Your Greatest Wealth Eat More, Weigh Less, and Be Healthier There’s no company in the world that’s better at making complex technology simple. That’s Apple’s primary skill and it’s a skill that’s never been more valuable. – Steve Jobs Source: BusinessWeek 2004 Ken Leebow Ken@Leebow.com www.Leebow.com
  • 2. Add years to life, and life to years
  • 3. Health is Your Greatest Wealth Eat More, Weigh Less, and Be Healthier There’s no company in the world that’s better at making complex technology simple. That’s Apple’s primary skill and it’s a skill that’s never been more valuable. – Steve Jobs Source: BusinessWeek 2004 Ken Leebow Ken@Leebow.com www.Leebow.com
  • 4.
  • 5. Simplicity … Complexity is your enemy. Any fool can make something complicated. It is hard to make something simple. – Sir Richard Branson
  • 6.
  • 7. Joy is a more powerful motivator than fear
  • 8. Good habits are as addictive as bad habits, and a lot more rewarding. – Harvey MacKay – WMD²s – Willpower, Moderation, Deprivation, Diet
  • 9. Eggs Baked Potato Milk Cheese Fruit Cereal Chicken Bananas Meat Grains Corn Legumes Olive Oil
  • 10.
  • 11. Health is Your Greatest Wealth Eat More, Weigh Less, and Be Healthier “At age 47, my doctor told me I had the back of an 85-year-old. Now at 57, I am active and am happy to wear my 27-year-old’s hand-me downs.” – 30 pound weight loss “With the amount of physical work I've done over the last two months (Christmas Decorating Business), I would not have been able to physically complete the work.” – 36 pound weight loss “My blood pressure is normal my cholesterol is normal...All my physical markers are so good. I recently reapplied for a change in my life insurance and my premium was cut in half due to my better health condition. My wife is loving the change.....I DON"T SNORE ANYMORE! ....and I have loads of energy.” – 37 pound weight loss
  • 12.
  • 13.
  • 14. Poultry Science journal has calculated that if humans grew at the same rate as modern chickens, a human by the age of two months would weigh 660 pounds.
  • 15. Confined Animal Feeding Operation – (CAFO) Dr. Melanie Joy
  • 16. Let food be thy medicine and let thy medicine be food. – Hippocrates
  • 17.
  • 18. What an extraordinary achievement for a civilization to develop the one diet that reliably makes its people sick. – Michael Pollan
  • 19. Standard American Diet – SAD The Main Street Diet
  • 20. Let’s Simplify This 1. Satiety 2. Taste True satiety is liberation from the daily struggle to not eat just because you can, it's free, or any other seductive reason. - Bonnie Modugno, MSRD
  • 21.
  • 22. Our cravings for fat, salt, and sugar started back when humans lived in caves and hunted and gathered for their food. Fat, salt, and sugar were in short supply. So to ensure that we ate adequate supplies of each, we evolved a craving for them. - Harvard Medical School
  • 23. We gave our cheeseburgers a taste-lift so big we want to share ‘em with everyone!
  • 24.
  • 25. The Pleasure Trap Tragically, most people are totally unaware that they are only a few weeks of discipline away from being able to comfortably maintain healthful dietary habits, and to keep away from the products that can result in the destruction of their health. Instead, most people think that if they were to eat more healthfully, they would be condemned to a life of greatly reduced gustatory pleasure. This is an extraordinarily deceptive and problematic situation that I describe as a pleasure trap. Dr. Doug Lisle
  • 26. The Pleasure Trap Tragically, most people are totally unaware that they are only a few weeks of discipline away from being able to comfortably maintain healthful dietary habits, and to keep away from the products that can result in the destruction of their health. Instead, most people think that if they were to eat more healthfully, they would be condemned to a life of greatly reduced gustatory pleasure. This is an extraordinarily deceptive and problematic situation that I describe as a pleasure trap. Dr. Doug Lisle
  • 27. Let’s Simplify This 1. Satiety 2. Taste Is there any way to stay thin other than living on a diet of yogurt and wicker furniture? Eating well is not deprivational, but delicious.
  • 28.
  • 29.
  • 30.
  • 31.
  • 32. Julia Child You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients.
  • 33.
  • 34.
  • 35.
  • 36.
  • 37. Diet Camps Vegan Why can’t we be friends? Paleo
  • 38. Diet Dogma Vegan/Paleo No Fast Food No Junk Food No Fried Food No Candy No Dairy No Soda No Processed Food Limit Sugar Fruit Vegetables Nuts/Seeds Water Exercise **Paleo Meat/Fish/Eggs No Grains No Legumes **Hunter/Gatherer – eat how our ancestors ate prior to 10,000 years ago. *Vegan No Meat/Fish/Eggs Grains Beans/Legumes *If it has a mother or a face, it is not consumed. Ken Leebow, author Feed Your Head – www.FeedYourHeadDiet.com
  • 39.
  • 40. The 60 Year Experiment Fast Food Consumption 1960 vs 2009 2% to 18% KFC - 1930 McDonald's - 1940 Chik-fil-et - 1946 Burger King - 1954 Taco Bell - 1962 Arby's - 1964 Wendy's - 1969
  • 41. The things we eat are not recognized by our body as food. – Jonathan Bailor
  • 42.
  • 43.
  • 44.
  • 45. Calorie Confusion It’s solely and exclusively about calories in and calories out. - Dr. David Katz The first part of this book will present the evidence against the calories in/calories out hypothesis. – Gary Taubes What if It’s All Been a Big Fat Lie? New York Times – July 7, 2002 A calorie is not a calorie. - Dr. Robert Lustig
  • 46. If I’m hungry, I eat, and I don’t think twice about calories. – Health and Lifestyle Advocate Body Weight Simulator National Institute of Diabetes and Digestive and Kidney Diseases
  • 47. A calorie is not a calorie. A calorie (kilocalorie, actually) is exactly the energy required to raise the temperature of one liter of water one degree Celsius at sea level. Edamame packs a matrix of nutrients and beneficial compounds that place it clearly in the lead position as one of the most nutritionally esteemed of all beans. Dr. Ann Kulze
  • 48. Willing is not enough; we must do. Knowing is not enough; we must apply. – Goethe
  • 49. CDC 2013 Obesity Map Is it obesity or food?
  • 50. Cause Effect Food – Obesity – Disease BMI = mass (lb) x 703 /(height (in))²
  • 51. Obesity I'd describe obesity as the natural consequence of placing a collection of truly ancient genes, genes forged over millions of years of incredible and constant dietary insecurity and upheaval, into an insane, calorific, modern day, dietary utopia. In other words: Obesity and overweight are our bodies' normal, natural, responses to the world they find themselves living in. The fact is that right now the accepted global viewpoint is that if obesity is a disease it's a disease of willpower, of gluttony, of sloth. My hope is that one day obesity will be seen as a modern day scourge, a day when the trite advice "all you need to do is eat less and exercise more" is seen by the general public as over-simplified nonsense. Dr. Yoni Freedhoff
  • 52. Bad habits are like chains that are too light to feel until they are too heavy to carry. - Warren Buffett
  • 53.
  • 54.
  • 55. Genes load the gun, but lifestyle pulls the trigger. – Dr. Caldwell Esselstyn It’s much easier to do prevention than treatment. - Dr. Michael Roizen The second leading cause of cancer is the combination of very little physical activity, bad diet, which usually means high caloric intake, and obesity. – Dr. Otis Brawley
  • 56. … Fingers, Forks, and Feet … Genes load the gun, but lifestyle pulls the trigger. – Dr. Caldwell Esselstyn The second leading cause of cancer is the combination of very little physical activity, bad diet, which usually means high caloric intake, and obesity. – Dr. Otis Brawley
  • 57. This May be the First G eneration That Does Not Outlive Its Parents.
  • 58. Being Healthy is Patriotic
  • 59. Our bodies have a remarkable ability to begin healing themselves if we simply stop doing what’s causing the problem. - Dr. Dean Ornish
  • 60.
  • 61. Source : Market Data Report
  • 62. Diets don’t work. For many people, despite their best efforts, the weight returns within six months to a year.
  • 63.
  • 64. 130 pounds – Dr. Sanjay Gupta 185 pounds – Dr. Mark Hyman
  • 65. Steve Jobs to John Sculley (CEO of PepsiCo) “Do you want to spend the rest of your life selling sugar water to children, or do you want a chance to change the world?” Half the people in U.S. drink sugary beverages daily. Source: CDC
  • 66.
  • 67. Liquid Candy PepsiCo announced that it will remove brominated vegetable oil - 01.25.13
  • 68. 1 Soda/Day = $185.00 You wouldn't think of watering a plant with soda. - Michelle Obama
  • 69. 30% Sugar 4 Grams = 1 Teaspoon
  • 70.
  • 71.
  • 72. TThhee MMaaiinn SSttrreeeett DDiieett wwwwww..TThheeMMaaiinnSSttrreeeettDDiieett..ccoomm The American diet is a catastrophe. We don’t have a health care crisis. We don’t have an obesity epidemic. We have a food crisis.
  • 73.
  • 74.
  • 75.
  • 77.
  • 78.
  • 79.
  • 80. www.PartiallyHydrogenated.com The consumption of trans fats increases the risk of coronary heart disease.
  • 81. This study estimates that b etween 30,000 and 100,000 cardiac deaths per year in the United States are attributable to the consumption of trans fats. – NEJM
  • 82. The things we eat are not recognized by our body as food. – Jonathan Bailor
  • 83. A w hopping 33 grams of trans fat!
  • 84.
  • 85.
  • 86.
  • 87.
  • 88. The average adult over age 55 juggles six to eight medications daily.
  • 89.
  • 90. By leaving the Western Diet we could reduce: Heart Disease 80% Type 2 Diabetes 90% Cancer 60% The American diet is the worst diet you can eat. – Dr. William Castelli Director Framingham Heart Study The American food supply, we've come to realize, is really a disaster. – Dr. Walter Willett (Eat, Drink, and Be Healthy) Our food supply really is a nightmare. – Dr. David Katz
  • 91. TThhee MMaaiinn SSttrreeeett DDiieett wwwwww..TThheeMMaaiinnSSttrreeeettDDiieett..ccoomm Imagine a vast national experiment to encourage weight gain. We put fast food on every corner, we put junk food in schools, we got rid of P.E., we put candy and soda at the checkout stand of every retail outlet you can think of. The results are in. It worked. – Dr. Harold Goldstein
  • 92.
  • 93. Food is the most powerful clinical intervention against chronic disease doctors have. We should be able to write recipes on prescription slips, just like prescription medication. And every doctor should know how. - Dr. John La Puma
  • 94. 1 pound Brussels sprouts 2 tablespoons olive oil 1 tablespoon minced garlic 1 teaspoon dry mustard 1 teaspoon smoked paprika 1 teaspoon kosher salt 1/4 teaspoon ground black pepper
  • 95. Grilled Brussels Sprouts Source: foodnetwork.com
  • 96.
  • 97. Unconscious Consumption Tame and Re-train Our Brain and Palate
  • 98.
  • 99. Eat Food, Not Too Much, Mostly Plants – In Defense of Food – Michael Pollan Eat Less, Exercise More Eat Less, Move More, and Eat Lots of Fruit and Vegetables – What to Eat – Marion Nestle
  • 100.
  • 102.
  • 103. Fruit Smoothie • Apples • Bananas • Oranges • Strawberries • Blackberries • Blueberries • Raspberries • Dates • Ice/Water Other Options • Peanut Butter • Whey Protein • Chia or Flax Seeds • Yogurt or Kefir • Spinach/Kale/Carrots • Bok Choy Fruit is Nature’s Candy
  • 104. A study from the American Journal of Epidemiology found that people who skipped breakfast were 4.5 times more likely to be obese.
  • 105.
  • 106.
  • 107.
  • 108.
  • 109.
  • 112.
  • 113.
  • 114.
  • 115.
  • 116. Hate Busy Exercise is better than any drug or anything else we have for aging. There’s no downside. If this were a drug, it would be the safest, most effective drug in the universe. - Dr. James O. Hill
  • 117. 1. Increases functional strength 2. Promotes overall muscle growth 3. Increase metabolism 4. Maintains Mobility 5. Increases sports Performance 6. Increase Your Vertical Jump 7. Increase Sprint Times 8. Entire Body Workout 9. Increased production of growth hormones and Testosterone 10. Increase Upper Body Strength 11. Tone and Tighten Your Butt 12. Improves Balance 13. Prevents Injuries 14. Gain Flexibility 15. Great Abs 16. Works all major muscle groups 17. Heart and lung power increased 18. Lean muscle mass is increased 19. Lowers body fat 20. Helps you sleep better 21. Endorphins (natural painkillers) 22. Makes bones stronger, increases mineral density
  • 118.
  • 119.
  • 121.
  • 122. Good habits are as addictive as bad habits, and a lot more rewarding. – Harvey MacKay Diet drives the weight loss and exercise maintains it.
  • 123.
  • 124.
  • 125.
  • 126. “What’s with the small plate? Such a tiny plate? It’s what my grandmother used to eat from.”
  • 127.
  • 128. 33g 8 ¼ Teaspoons
  • 129.
  • 130. Coffee House Bagel – 300 – 360 Calories
  • 131. Eating a bagel and eating a cup of sugar may taste different, but metabolically they are no different. - Dr. David Ludwig
  • 132. “I’ll take two of those…and a diet soda.” The chef at your favorite restaurant has one thing in mind – taste. He’s not interested in your health, diet, or well-being. Salt, saturated fats, oils, cream, butter, etc. are all used in order to make bland food taste incredible.
  • 133.
  • 134. We don't have a healthcare system in this country. We have a disease management system. - Dr. Andrew Weil Dr. Gilbert Welch Author Overdiagnosed
  • 135. • Lies, Damned Lies, and Medical Science • www.healthnewsreview.org • Doctors tend to confuse what they believe with what they know. - Dr. Otis Brawley
  • 136. Low Carb Low Fat
  • 137. Fat vs. Carbs It’s a confusing message. For years we've been fed the line that eating fat would make us fat and lead to chronic illnesses. “Dietary fat used to be public enemy No. 1,” says Dr. Edward Saltzman, associate professor of nutrition and medicine at Tufts University. “Now a growing and convincing body of science is pointing the finger at carbs, especially those containing refined flour and sugar.” Source: Los Angeles Times – December 20, 2010
  • 138. As a population, we cut dietary fat in a rather dysfunctional way, and we grew even fatter. – Dr. David L. Katz Yep, it’s got trans fats
  • 139.
  • 140. Calories: 200 vs. 190 – 5% Less Sodium: 85 vs.285 – 300% More Sugar: 2 vs. 4 – 100% More
  • 141.
  • 142. Dateline: August 3, 2010 Truly, no one nutrient is the magic bullet for weight loss. – Saint Joseph’s Newsletter Dateline: August 4, 2010 The two nutrients that do the trick better than anything else are ______ and ______. – Joy Bauer
  • 143. Fiber is nature’s diet pill. – Dr. Ann Kulze Protein is nature’s diet pill. – Dr. Ann Kulze
  • 144. Satiety without the Calories! Fiber is special because it’s not digested or digested incompletely. Most of its calories don’t get into the body, which is one reason why fruits and vegetables, which are high in fiber, help with weight loss. – Marion Nestle
  • 145. Research, Research, Research Eat More Fiber, Live Longer, Large, Government Study Shows The average American eats only about 15 grams of fiber each day. Source: The study, appearing in February 2011 Archives of Internal Medicine, included more than 388,000 adults, ages 50 to 71, who participated in a diet and health study conducted by the National Institutes of Health and AARP
  • 146. $2.59 - 1.00 $1.59
  • 147.
  • 148. $2.00
  • 149.
  • 150.
  • 151.
  • 152.
  • 153.
  • 154.
  • 155.
  • 156.
  • 157.
  • 158.
  • 160.
  • 161.
  • 162. Leebow’s Laws Know Your Numbers 1. Satiety 2. Taste 3. Eat/Snack Often 4. Never Go Hungry 5. Exercise 1. Visit Your Doc 2. Cholesterol 3. Blood Pressure 4. … and more No Magic Pill
  • 164. Whole Foods We evolved to eat whole foods. In their complete package. With fiber, roughage, and everything. - Christina Warinner Diet advice doesn’t need to be complicated: Eat lots of real foods, things that have had relatively boring journeys from the farm. - Melanie Warner
  • 165. Wild, Grass Fed, Organic
  • 166. Nutrient Dense, Not Calorie Dense
  • 167.
  • 168. Quinoa – Keen-wah The Quinoa salad I made was unbelievable! – A. Katz
  • 169. Processed Foods I always like to tell people: forget “low-fat”, “low-carb”, start thinking “low-processed”. - Andy Bellatti
  • 170. Processed food is high in sugar and low in fiber. Real food is low in sugar and high in fiber. – Dr. Robert Lustig I a lways like to tell people: fo rget “low-fat”, “low-carb”, start thinking “low-processed”. - Andy Bellatti
  • 171. ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), CORN SYRUP, HIGH FRUCTOSE CORN SYRUP, DEXTROSE, SOYBEAN AND PALM OIL (WITH TBHQ FOR FRESHNESS), CRACKER MEAL, CONTAINS TWO PERCENT OR LESS OF WHEAT STARCH, SALT, DRIED BLUEBERRIES, DRIED GRAPES, DRIED APPLES, LEAVENING (BAKING SODA, SODIUM ACID PYROPHOSPHATE, MONOCALCIUM PHOSPHATE), CITRIC ACID, CORNSTARCH, NATURAL AND ARTIFICIAL BLUEBERRY FLAVOR, MODIFIED WHEAT STARCH, SOY LECITHIN, XANTHAN GUM, CARAMEL COLOR, RED #40, BLUE #1, BLUE #2, VITAMIN A PALMITATE, NIACINAMIDE, REDUCED IRON, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), THIAMIN HYDROCHLORIDE (VITAMIN B1), FOLIC ACID.
  • 172.
  • 173. Sugar Salt Chemicals I prefer butter to margarine because I trust cows more than chemists. - Joan Gussow
  • 174. 2,300 Milligrams of Salt? teaspoon 44% of salt comes from 10 foods: breads & rolls, cold cuts & cured meats, pizza, poultry, soups, sandwiches, cheese, pasta dishes, meat dishes, & snacks. Source: CDC – www.cdc.gov/vitalsigns/Sodium/index.html
  • 177. Protein A recent study published in the Journal of the American College of Nutrition found that when people ate two eggs for breakfast, they took in more than 400 fewer calories over the next 24 hours than when they ate bagels. 2 Eggs Bagel 140 Calories 350 Calories 12 Grams Protein No fiber/protein Sugar
  • 178. “I can't die, it would ruin my reputation.” – Jack LaLanne
  • 179. All disease begins in the gut. - Hippocrates
  • 180.
  • 181. Health is Your Greatest Wealth Eat More, Weigh Less, and Be Healthier There’s no company in the world that’s better at making complex technology simple. That’s Apple’s primary skill and it’s a skill that’s never been more valuable. – Steve Jobs Source: BusinessWeek 2004 Ken Leebow Ken@Leebow.com www.Leebow.com

Editor's Notes

  1. Obesity System Influence Diagram [shiftn.com] consists of a causal loop map that provides a systemic insight into the multiplicity of factors contributing to the obesity epidemic. The 108 drivers of obesity were compiled from 38 science reviews, and woven into a systemic diagram by the positive and negative influence arrows that ultimately link the variables into a web of causal relationships.
  2. Obesity System Influence Diagram [shiftn.com] consists of a causal loop map that provides a systemic insight into the multiplicity of factors contributing to the obesity epidemic. The 108 drivers of obesity were compiled from 38 science reviews, and woven into a systemic diagram by the positive and negative influence arrows that ultimately link the variables into a web of causal relationships.
  3. CAFO is an EPA term