Download to read offline
Uploaded byEvent Garde LLC
Healthy Eating on the Road
The document discusses healthy eating strategies for busy professionals, highlighting how stress and a fast-paced lifestyle can lead to poor dietary choices. It emphasizes the importance of whole foods, hydration, and mindful eating habits, while providing suggestions for healthier options when traveling. The document also addresses the chronic health issues related to unhealthy eating and advocates for positive mindset shifts towards nutrition.
More Related Content
Similar to Healthy Eating on the Road
More from Event Garde LLC
Healthy Eating on the Road
- 1. Healthy Eating onthe Road Sinead Urwin, M.A., Functional Medicine Nutritionist Aaron Wolowiec, MSA, CAE, chief executive officer, Event Garde
- 2. Photo by Joelk75- Creative Commons Attribution License https://www.flickr.com/photos/75001512@N00 Created with Haiku Deck
- 3. Photo by -Snugg-- Creative Commons Attribution-NonCommercial License https://www.flickr.com/photos/34418479@N06 Created with Haiku Deck
- 4. Aaron Wolowiec he, him,his Learning, Facilitation & Healthy by Association
- 5. Sinead Urwin she, her,hers Functional Medicine Nutritionist
- 6. Photo by ccPixs.com- Creative Commons Attribution License https://www.flickr.com/photos/86530412@N02 Created with Haiku Deck
- 7. Learning Objectives • Considercharacteristicsthatshapeabusyassociationprofessional’slifestyle • Examinehow“busyness”can negatively impactourbodies • Discussthetopreasonswe slip intounhealthyhabits • Explorethe steps necessarytoadoptamore positivemindsetshiftaroundfood • Identifyideas/modificationsforeating healthyplatedandbuffetmeals on theroad • Sharerecommendationsforsourcingthe bestairport/conveniencestoresnacks
- 8. Photo by ✿SUMAYAH ©™ - Creative Commons Attribution-NonCommercial-ShareAlike License https://www.flickr.com/photos/50585576@N04 Created with Haiku Deck
- 9. Busy Association Professionals •Always on the go • Stress-riddled • Altruistic in nature – Alwaysputtingmembers/learnersfirst • Results in less healthy food/beverage choices • Foregoworkouts/meditation
- 10. Photo by HushNaidoo - Creative Commons No known copyright restrictions https://unsplash.com/@hush52?utm_source=haikudeck&utm_medium=referral&utm_campaign=api-credit Created with Haiku Deck
- 11. Do You SufferFrom These Issues? – Fatigue - Constipation – Depression - Cravings – Lack of focus/brain fog - Sleeplessness – Weight Gain - Bloating – Headaches – Joint Pain – Itchy Skin – Elevated blood pressure
- 12. • Obesity: 36%(adults); 17% (children) • Diabetes: 29m; pre diabetes 89m; cost associated $245B • Cancer: 14.7 m people; 39% of people will be diagnosed in their lifetime • ( 1 in 2 men and 1 in 3 women have cancer) • ALZ: 5 m; 1 in 3 will develop ALZ or dementia. 6th leading cause of death • Autoimmune: 50 m • Heart attack: 1 person every 34 seconds …Chronic Consequences…
- 13. • Depression: leadingcause of disability worldwide, suicide at 40 year high • Anxiety disorder: more than 49 m • Deaths due to brain disease: increased by 66% in men and 92% in women • Autism has skyrocketed: in 1970 was 1:10,000, in 1995 1:500, in 2001 1:201, now 1:68 • Mental disorder: 1:5 children …Chronic Consequences…
- 14. US spends moreon healthcare than the next top 10 countries combined, but with regards to longevity and health, we’re among the last of all industrialized nations… …Chronic Consequences…
- 15. Photo by ViniciusAmano - Creative Commons No known copyright restrictions https://unsplash.com/@viniciusamano?utm_source=haikudeck&utm_medium=referral&utm_campaign=api-creditCreated with Haiku Deck
- 17. Reasons We Slipinto Unhealthy Habits • Rushed / pressed for time / impending deadline • Convenience • Environment(e.g., conference setting with easy / abundant access to food / beverage) • Physical, mental and emotional state (e.g., tired, sad, stressed, depressed, anxious) • Dayof the week / time of the day • Over promise health / wellness routineto yourself / others; mayresult inunderdelivering when no/ slow progress is witnessed / experienced • Impatience
- 18. Reasons We Slipinto Unhealthy Habits • Compare ourselves to others • Personal / professional stressor (e.g., divorce, underperformingmeeting / event) • Poor role models / influences • Social pressures • Ingrainedpatterns (e.g., from childhood) • Self-sabotage • Uncontrollable cravings • Extreme travel • Unmotivated to change/ maintaina healthylifestyle • Connectfood to otheractions (e.g., watching TV, talkingon phone)
- 19. Photo by EddieKopp - Creative Commons No known copyright restrictions https://unsplash.com/@fiveohfilms?utm_source=haikudeck&utm_medium=referral&utm_campaign=api-credit Created with Haiku Deck
- 20. Power of PositiveHabits… • Less concerned with isolated events, mores with the development of enduring habits • Habitual food & activity choices become a powerful & automatic lifestyle & have huge consequences
- 21. • Fast, convenience,fried, fatty foods • Processed, carb-rich foods • Preservatives & chemicals in canned, packaged foods • Pesticides on our fruits & plants • Factory-raised meat loaded with antibiotics & hormones • Sugar & artificial sweeteners • Genetically modified food • Alcohol & drugs misuse • Food additives The Hidden Culprits…
- 22. • Decreases ourimmune system • Increases insulin levels, causing the body to store excess carbs as fat (leading to obesity & diabetes) • Causes a rapid rise of adrenaline & cortisol levels • Increases anxiety, difficulty concentrating & crankiness. • Linked to hyperglycemia, ADD, yeast overgrowth, imbalance of neurotransmitters in the brain. • Inflames the hippocampus & causes memory issues. The Dangers of Sugar…
- 23. • Cortisol imbalance– prevents delta, healing sleep • Depletes adrenals - wake up feeling tired, crave sugar, & coffee for stimulation (‘borrowed energy’) • Throws acid/alkaline balance out of whack - Inflammation • Intestinal bacteria build-up in our bodies Effects of ‘Low Net Gain’ Foods…
- 24. MyPlate is thecurrent nutrition guide published by the United States Department of Agriculture. Achieving the Optimal Balance…
- 25. Achieving the OptimalBalance…
- 26. • Drinks (i.e.water, juice, milk, soda…) • Type of food, how much & when • Tobacco, alcohol… • Exercise • Sleep • Stress management • Positive relationships • Career satisfaction • … It takes more than just food…
- 27. It takes morethan just food…
- 28. Photo by ChrisLawton - Creative Commons No known copyright restrictions https://unsplash.com/@chrislawton?utm_source=haikudeck&utm_medium=referral&utm_campaign=api-credit Created with Haiku Deck
- 29. • Real, wholefoods with as few ingredients as possible • Lots of leafy greens • Limit processed foods, sugary drinks/juices • Chewing/digestion • Super food smoothie • Most important: ENJOY whatever it is you decide to eat! Nourish with Whole Food…
- 30. • Choose yourfavorite protein option (watching portion size) • Hold on the bread, potatoes, pasta, chips • Surround with salad/vegetable options • Add a good fat (avocado, olives, avo/olive oil, nuts & seeds, cheese (preferably goat/sheep) 30 Rule of Thumb for Travel Dining…
- 31. • Avoid/crowd out:Empty calorie foods (sugar, trans fats, refined processed foods) • Add in: whole, natural options (fruit, veg, quality protein, healthy fats) Make Mindful Decisions to:
- 32. Limit Acidic Foods… •Drugs, alcohol & caffeine • Unnecessary over the counter medications • Fast food • Sugar & artificial sweeteners • Salt • Refined/processed/artificial ingredients • Gluten (bread, pasta, many pre-packaged foods) • Cow’s dairy - milk, cream, ice cream, yogurt, cheese • 80/20 or 90/10 Philosophy…
- 33. Acid & AlkalineForming Foods …
- 34. Foods That NourishUs: • Vegetables (land & sea) • Fruit • Vegetable juices/soups • Quality whole grains • Legumes • Nuts & seeds • Eggs • Tofu • Wild fish • Grass-fed meats • Oils: olive, coconut, avocado, flax… • Spices (turmeric, cumin, ginger, cinnamon, cayenne), vinegars (red wine & apple cider)
- 35. Don’t Fear Fats… •Embrace good fats…they don’t make us fat. • Good fats, like mono- & polyunsaturated fats, provide vital energy, enhance our immune system, protect our cells & organs, & help lower blood cholesterol levels • Smart fat choices(focus on Omega 3s): – Wild fish – Oils: coconut, flax, avocado, olive – Avocados, nuts, seeds & olives – Grass-fed meats, free-range eggs – Goat/sheep cheese, Miyoko
- 36. Vegetable Sources ofProtein • Protein bars • Protein powder • Tofu, tempeh • Leafy greens • Nuts & seeds • Grains & legumes (soaked, sprouted…)
- 37. Animal Sources ofProtein • Grass-fed meats • Free-range eggs • Fish • Cheese, yogurt, kefir (goat/sheep preferably) (wilder, more free-roaming=> higher Omega 3s)
- 38. Glorious Greens -The Missing Link…
- 39. Research Shows… • Ameta analysis of all available research in populations world wide include up to 2 million people. Published in 2017 by the International Journal of Epidemiology – If we ate 10 portions (800 grams) of fruit and vegetables a day then – 7.8 million premature deaths worldwide would be prevented EACH YEAR
- 40. • 100 gof fruit • 100 g of vegetables • 50 g of whole grains as well as cutting out one 8-oz sugary drink Americans would avoid up to 3.5 million CVD deaths and 4 million cardiovascular events Research presented at the American Heart Association’s Epidemiology/Lifestyle 2016 Scientific Sessions in Phoenix, AZ With the Addition of…
- 41. Photo by kayepants- Creative Commons Attribution-NonCommercial-ShareAlike License https://www.flickr.com/photos/17833054@N00 Created with Haiku Deck
- 42. • Fruit/dried fruit •Raw vegetables • Healthy bars • Protein drinks • Protein chips • Meat/fish jerky • Nuts/seeds Fuel On-The-Run…
- 43. • Supplements (toprevent nutritional deficiencies) • Protein powders/drinks • Healthy bars • Nuts • Dried fruit Pack & Go…
- 44. • Water isthe medium for metabolism & nutrient transport. • It is the mineral of life. • How long can you survive without water? Hydrate, Hydrate, Hydrate…
- 45. • Thirst mechanismsdo not provide motivation to drink until an individual is 2% dehydrated. • At this point, the function of the cardiovascular system is decreased. • Thus, individuals need to learn to drink when they are not thirsty. • Recommended intake: Hydrate, Hydrate, Hydrate…
- 46. • Reduced brainfunction • Reduced exercise capacity • Increase in heart rate and blood pressure • Increase in urinary tract infections • Increase in kidney stones • Increased in constipation Dehydration…
- 47. • Hydrates • Alkalizesthe body • Dissolves mucus • Flushes toxins • Assists digestion • Improves absorption of minerals • Lowers blood sugar • Breaks down FAT! The Power of Water…
- 48. • Water • CarbonatedWater/unsweetened flavored waters • Herbal/green teas • Green Juices • Kombucha • Coconut water Variety is the Spice of Life…
- 49. • The bodyheals, cleanses and repairs itself when you sleep. • Make it a priority to get 8 hours. • Wake up refreshed and happy! Sweet Dreams…
- 50. • People whosleep two thirds of their usual amount (5 hours instead of eight) eat an average of 550 extra calories the following day. Sweet Dreams…
- 51. Photo by ejorpin- Creative Commons Attribution-NonCommercial License https://www.flickr.com/photos/12102588@N08 Created with Haiku Deck
- 52. Resources Sinead’s website: • https://www.sineadurwin.com Healthyby Association: • https://eventgarde.com/services/healthy-by-association • Search for ”Healthy by Association” on Facebook
- 53. Photo by LucaUpper - Creative Commons No known copyright restrictions https://unsplash.com/@lucistan?utm_source=haikudeck&utm_medium=referral&utm_campaign=api-credit Created with Haiku Deck
- 54. CONTACT US FORMORE INFORMATION Sinead Urwin sinead.urwin@gmail.com Aaron Wolowiec aaron@eventgarde.com