eating your way to success sigrid grobys bsc. nd chef martin yeo where gourmet food meets healthy...
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Eating Your Way to Success
Sigrid Grobys BSc. NDChef Martin Yeo
Where gourmet food meets healthy living
To empower people to create & maintain good health
To help people implement healthy living solutions
Eating to be Productive
• Alertness• Ability to concentrate• Efficiency with the task at hand• Better memory• Energy levels
Eat Your Way to a Promotion?
How do you typically feel after eating lunch?
The Food & Mood Connection
TirednessTiredness Low MoodLow Mood HyperactivityHyperactivity
Lack of Motivation
Lack of Motivation
Difficulty Concentrating
Difficulty Concentrating Mood SwingsMood Swings
Poor MemoryPoor Memory AnxietyAnxiety Attention Deficit
Attention Deficit
The Brain & Gut Connection
• The brain contains 100 billion neurons
• The gut contains
100 million neurons
The wrong foods can make you
feel tired, unmotivated…
The right foods can make you feel
great, energized…
• The brain and gut communicate together
The Brain & Gut Connection
Food Mood
Gut Brain
What are thewrong foods?
What are theright foods?
What is a balanced diet?
Glucose From Food Affects Our Mood
Food Mood
Gut BrainGlucose
Glucose: The Critical Brain Food
• Fuel for our brain• Found in carbohydrates
• In a sedentary day, the brain consumes 40% of the carbohydrates we eat
Imbalances in the brain’s glucose supply are often the culprit for a
low mood
Carbohydrate-Containing Foods
Carbohydrate-Containing Foods
• Starches– Bread– Rice– Pasta/noodles– Grains– Anything flour-based
• Fruits• Vegetables– Starchy vegetables– Legumes
• Sweets– Chocolate bars– Candy– Sodas– With “sugar added”
• Salty Junk Food– Chips
Processed / Simple
• White starches– Pasta/Noodles– Rice– Bread– White flour-based
products• Sweets
– Chocolate bars– Candy– Sodas– With “sugar added”
• Salty Junk Food– Chips
Non-Processed / Complex
• Brown starches– Pasta/Noodles– Rice– Bread– Whole wheat flour
products• Fruits• Vegetables
– Starchy vegetables– Legumes
Classes of Carbs
Our body reacts differently to different types of carbohydrates.
Carbs: Effect in the BodyA
mount
of
Glu
cose
in t
he B
lood
Time
Simple
Complex
A slower entry of glucose into the bloodstream leads to a healthier
physiological response.
Carbohydrate Metabolism
Simple carbs can make you feel
tired, unmotivated…
Complex carbs can make you feel
alert, energized…
Slowing Down Glucose Entry
Protein Fiber
• Chicken• Beef• Eggs• Fish• Dairy• Soy• Legumes• Nuts & Seeds
• Legumes• Vegetables• Fruits• Nuts & Seeds
Practical Tip #1 - Starches
• Replace the WHITE
– White Pasta/Noodles– White Rice– White Bread– White flour-based
products
• With BROWN– Brown Pasta/Noodles– Brown Rice– Brown Bread– Wholewheat flour-
based products
• Unprocessed grains– Quinoa– Millet– Amaranth
Why are Complex Carbs Fiber-Rich?
Anatomy of a seed
Effects of Food Processing
Complex Carbs = Fiber + Vitamins + Minerals + Glucose
Simple Carbs = Glucose
PROCESSING
Processed or Simple• White starches
– Pasta/Noodles– Rice– Bread– White flour-based
products
• Sweets– Chocolate bars– Candy– Sodas– With “sugar added”
• Salty Junk Food– Chips
Simple Carbs are Empty Calories
=
Beware of Hidden Sugar
• Ingredients: Sugar, corn syrup solids, hydrogenated vegetable oil, modified milk ingredients, cocoa, cellulose gum, salt, dipotassium phosphate, silicon dioxide, artificial flavour, mono- and diglycerides, guar gum, sodium ammonium silicate.
Beware of Hidden Sugar
• Ingredients: Sugar, corn syrup solids, hydrogenated vegetable oil, modified milk ingredients, cocoa, cellulose gum, salt, dipotassium phosphate, silicon dioxide, artificial flavour, mono- and diglycerides, guar gum, sodium ammonium silicate.
What food product was that?
Hot Chocolate
Without vitamins and minerals, our metabolism becomes inefficient.
Difficulty concentratingFatigue
SleepinessLack of Motivation
Empty Calories Make Us Feel Tired
Practical Tip #2: Snacks
Replace empty calories:
• Sweets– Chocolate bars– Candy– Sodas– With “sugar added”
• Salty Junk Food– Chips
With nutrient-rich goodies:
• Nuts & Seeds• Nut butter• Yoghurt• Fruits• Boiled Egg• Soy Products• Vegetables & Dip
Practical Tip #3: Meal Break-Down
Our Meals are Not Balanced
Practical Tip #4: Quantity
• Don’t overeat
• Bring good snacks from home
• Eat a balanced breakfast
Practical Tip #5: How to Eat
• Slow down & chew• Don’t eat while you are stressed• Don’t eat while doing something
else
In Summary
• Replace white starches with brown starches or unusual grains.
• Balance your plate with 1/3 starches, 1/3 protein and 1/3 vegetables.
• Don’t snack on processed foods.• Eat a good breakfast. • Slow down while eating.
Questions?