Healthy Eating Workshop40 Days to Personal Revolution

JANUARY 2015

Let’s talk about food!

It’s a (sometimes complex) relationship

This is me (Kate!) at age 9. These were my favorite foods at the time.I had a “love” relationship with food. It brought me comfort in stressful times.

What is a balancing diet? The balancing diet in 40 Days to Personal Revolution,

is a way to bring your body back to its natural state of balance by:

1) Incorporating whole, fresh foods into your diet

2) Developing a deeper connection to your food by cooking it from

its naturally occurring state

3) Mindfully enjoying your meals

4) Eating what leaves you feeling good

Definitions of “Diet”di·etˈdīəәt/ noun

1. the kinds of food that a person, animal, or community habitually

eats. "a vegetarian diet"

2. a special course of food to which one restricts oneself, either to

lose weight or for medical reasons."I'm going on a diet"

Definitions of “Diet”di·etˈdīəәt/ noun

1. the kinds of food that a person, animal, or

community habitually eats.

2. a special course of food to which one restricts oneself, either to

lose weight or for medical reasons."I'm going on a diet"

Fad

Lifestyle

Fad Diets

What the heck should I eat?!

Fad Diets through the ages1920’s to 1930sLucky Strike

Fad Diets through the ages1950’sPray the Weight Away & Tapeworm Diet

Fad Diets through the ages1960’sCabbage Soup Diet

Fad Diets through the ages1970’sSleeping Beauty Diet & Diet Pills

Fad Diets through the ages1980’sLiquid Diet & Slimfast

Optifast: 420 calories a day

Fad Diets through the ages1990’sLow-fat, High-Protein & Ratio Diets

Why don’t Fad Diets work?

Fad Diets:

1) Promise quick results within a specific time frame

2) Ask you to buy something (a book, product etc.)

3) Pattern of: Start Diet-> Lose Weight --> Resume Life

What is a balancing diet? The balancing diet in 40 Days to Personal Revolution,

is a way to bring your body back to its natural state of balance by:

1) Incorporating whole, fresh foods into your diet

2) Developing a deeper connection to your food by

a) cooking it from its naturally occurring state

b) understand where your food comes from

3) Mindfully enjoying your meals

4) Eating what leaves you feeling good

Whole Foods

Click to watch this 15 minute video on one woman’s quest to eat no processed foods for a year.

http://youtu.be/8Ug1MnU6LKw?list=PLSBqY3ohxj44xLn1-a7YobnT-cwnvemdc

Prepared & Processed Foods

What is prepared food?Food which has been prepared by a restaurant or marketand is sold to be eaten at home.

Usually called “take-out” or “fast-food”.

Ingredients and nutrition information may or may not be listed.

What is processed food?Food that is manufactured and sold in bags, boxes, or cans.

Usually found in the center aisles of the grocery store and are more likely to contain ingredients that you are not able to recognize or ingredients that you wouldn't have in your kitchen.

In addition to going through many complex processing steps, processed foods often contain additives, artificial flavorings and other chemical ingredients.

Typically, the longer the ingredient list, the more processed it is.

What is processed food?

Seemingly healthy....

What is processed food?

Yet full of additives!

These highly processed foods often contain:

• Preservatives: Chemicals that prevent the food from rotting.

• Colorants: Chemicals that are used to give the food a specific color.

• Flavor: Chemicals that give the food a particular flavor.

• Texturants: Chemicals that give a particular texture.

What is processed food?

What is processed food?BUT if it’s a single ingredient food with no added chemicals, then it doesn’t matter if it’s been ground or put into a jar. It’s still real food.

Why should I avoid Processed Foods?

Why should I avoid processed foods?

1) Processed foods are usually high in Sugar and High Fructose Corn Syrup.

• Empty calories = low nutrition.

• Large quantities can lead to insulin resistance, high triglycerides, increased levels of the harmful cholesterol and increased fat accumulation in the liver and abdominal cavity

• High intake associated with heart disease, diabetes, obesity, cancer, and metabolic disease.

Bottom Line: Most people aren’t putting massive amounts of sugar in their coffee or on top of their cereal, they’re getting it from processed foods and sugar-sweetened beverages.

Why should I avoid processed foods?

2) Processed foods are “hyper-rewarding” and lead to over-consumption.

• They’re engineered to become SO rewarding to the brain, that little else compares.

• Companies spend money to research and develop foods you’ll buy over and over again.

Bottom Line: Food manufacturers spend massive amounts of resources on making their foods as “rewarding” as possible to the brain, which leads to overconsumption.

Why should I avoid processed foods?

3) Processed foods contain ALL SORTS of artificial ingredients.

• Preservatives: Chemicals that prevent the food from rotting.

• Colorants: Chemicals that are used to give the food a specific color.

• Flavor: Chemicals that give the food a particular flavor.

• Texturants: Chemicals that give a particular texture.

Why should I avoid processed foods?

4) Many People Can Literally Become Addicted to Processed Junk Foods

When we eat foods that contain a lot of sugar, a massive amount of dopamine is released in an area of the brain called the Nucleus Accumbens.

When we eat these foods often and in large amounts, the dopamine receptors start to down-regulate. Now there are fewer receptors for the dopamine.

This means that the next time we eat these foods, their effect is blunted. We will need more junk food next time we eat in order to get the same level of reward.

Sugar and other junk foods, due to their powerful effect on the reward centers of the brain, function similarly to drugs of abuse like cocaine and nicotine (1).

Why should I avoid processed foods?

5) It requires LESS energy and time to digest

• Most of the fiber has been taken out and the ingredients are refined, isolated nutrients that don’t resemble the whole foods they came from.

• It takes less energy to eat and digest processed foods.

• We can eat more of them in a shorter amount of time (more calories in) and we also burn less energy (fewer calories out) digesting them than we would if they were unprocessed, whole foods.

Organic, GMO, & ConventionalFOODS

http://youtu.be/TLvxSm2NfRM

Click to watch this short Video on GMO’s.

In the end, its about CONNECTING

to the food we eat...

And having a strategy

http://youtu.be/ATAZrRfebiw

Click to watch short video on navigating the supermarket!

Benefits of cooking your own food

• You know what you’re getting

• You burn energy! A 140lb 40-year old woman burns 95 calories per hour in the kitchen (including preparation, cooking, and clean-up).

• Nutrient dense food (shorter the shelf life, higher the nutrition value)

Meal planning

Tips for meal planning1) Spend time each week looking for recipes• This may feel like an indulgence, but just let yourself do it. • Browse blogs and websites for recipes that look delicious.

• Epicurious, Chow.com, Cookinglight.com are great options• Pile up some cookbooks and reach for the sticky notes. Get inspired! Borrow from friends and family, or hit up the library.

Tips for meal planning2) Create a SPACE to store recipes and keep it simple

• Pinterest, evernote, and other online tools work great• Write them out on Index Cards...• Keep a recipe journal!

Tips for meal planning3) Ask your family what they’d like to eat

• Provides inspiration• Gets your family involved

Tips for meal planning4) Check the weather

• Weather influences what you’re in the mood for eating

• Also affects when you might shop this time of year!

Tips for meal planning5) Start a calendar

• Determine one or two days to shop• Look at your whole week, and identify when you’ll cook your meals (make an appointment with yourself!)

Tips for meal planning6) Pick a shopping day and make your list

• Write your list down, or use your smartphone

• Stick to your schedule

Tips for meal planning6) Plan for leftovers & secondary meals

• Crunched for time? Make double batches and freeze meal portions to take with you on the go!

• Say you have a recipe that involves brown rice. Look up a recipe for a healthy fried rice and plan to cook up extra brown rice for that other meal.

Tips for meal planning7) Your freezer is your friend

Make double batches and freeze your leftovers. Everything, from sauces, to soups, to cooked greens.

Tips for meal planning7) Keep a well-stocked pantry and “re-up” list on your fridge.

• Write down when you’re nearing the end of spices, grains, oils

• Check your re-up list before you hit the grocery store!

Tips for meal planning8) Be realistic

• When planning for your meals, be honest about the time you have to cook

• Factor in preparation and clean-up time.

Tips for meal planning9) Have fun and be FLEXIBLE!

• View this as an adventure!

• Unleash your inner chef. If the store’s out of chicken, why not adapt your meal plan to fish or pork?

• Play with spices: let them be the painter’s pallette to your meal canvas!

• Be willing to fail.

Mindful eating

Mindful eating is eating with intention and attention: • Eating with the intention of caring for yourself • Eating with the attention necessary for noticing and enjoying your food and its effects

on your body • Awareness of your physical and emotional cues • Recognition of your non-hunger triggers for eating • Learning to meet your other needs in more effective ways than eating • Choosing food for both enjoyment and nourishment • Eating for optimal satisfaction and satiety • Using the fuel you’ve consumed to live the vibrant life you crave

Mindful eating

• People who eat while distracted also consume 10 per cent more calories at the time

• Eating while distracted also makes it harder to recall the amount consumed

• This means we're more likely to over-eat later in the day

Read more: http://www.dailymail.co.uk/health/article-2295303/Why-eating-TV-makes-fat-You-consume-25-LATER-day-realising.html#ixzz3Q9yOoXWu

Mindful eating1) Eat away from the television

• Do you truly taste your food?

• It takes nearly 20 minutes for your brain to know your stomach is full.

• To slow down, put your fork down between bites or try using chopsticks.

Mindful eating2) Commit to slowing down

• Acknowledge yourself or whoever prepared your meal before you enjoy it.

• Give thanks for each ingredient that goes into what you’re eating.

• Savor each bite!

Mindful eating3) Adopt an attitude of gratitude!

http://youtu.be/guXTS1YFf-0

Click below to watch a short video on mindful eating.

The end

SOURCES:

http://naturallysavvy.com/eat/7-scary-food-additives-to-avoid

http://www.marksdailyapple.com/why-its-important-to-cook-your-own-meals/#axzz3PwUyYHyC

https://www.findingbalance.com/articles/understanding-hunger-and-fullness-cues/

http://authoritynutrition.com/9-ways-that-processed-foods-are-killing-people/

http://www.nytimes.com/2013/02/24/magazine/the-extraordinary-science-of-junk-food.html?_r=1&

http://www.dailymail.co.uk/health/article-2295303/Why-eating-TV-makes-fat-You-consume-25-LATER-day-realising.html

http://www.theglobeandmail.com/life/health-and-fitness/health-advisor/no-more-mindless-munchies-nine-ways-to-be-more-mindful-of-how-you-eat/article19073939/