decoding healthy eating
TRANSCRIPT
A"ract Your Ideal Weight
Zaheen Nanji, BSc., CCP Behaviour Weight Loss Expert
@zaheennanji www.a"ractyouridealweight.com
Agenda
• My Story • What causes weight gain? • 8 Tips on Smart EaLng • Demos:
-‐ Kale-‐Mango Smoothie – Banana crepes
• 60% deaths worldwide are chronic diseases: – Stroke – Heart disease – Cancer
• Diabetes is the 6th leading cause of death in America.
Behavioural related and preventable!
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.
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
What is InflammaLon?
• InflammaLon is your body’s response to stress – from diet, lifestyle or environment.
• One Lme inflammaLon: walking
inflammaLon/limping
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
4. Reduce InflammaLon
Eat anL-‐inflammatory foods
Ginger, sweet potato, dark greens, blueberries, moringa
Turmeric
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)
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)
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.
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.
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