ten foods to have in your healthy diet
DESCRIPTION
Bernie Rosen's list of top ten foods to eat, plus five to avoid and why.TRANSCRIPT
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Ten Foods to Have in Your Healthy Diet
Bernard Rosen, PhD
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What You’ll Learn
• Ten Foods to Add to Your Diet (and Why)
• Five Foods to Reduce or Remove from Your Diet (and Why)
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Blueberries
• Antioxidant• Anti-inflammatory• Anti-cancer• High ORAC• Compared to other
berries– Freezes better– Fewer pesticides
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Apple
• “An apple a day keeps the doctor away.”
• Lots of antioxidants• Fiber – pectin –
helps lower cholesterol and regulate blood sugar
• Organic is best• Juice is sugar
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Kale• Leafy greens• Vitamin K (bone
building), calcium, iron, Vitamins A and C, protein, and fiber!
• Best steamed or lightly stir fried
• Other leafy greens:– Swiss chard– Beet greens– Mustard greens– Collard greens– Spinach
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Quinoa
• Whole grain• Gluten free• Calcium,
phosphorus, magnesium, copper, potassium, manganese, zinc, and iron
• Fiber
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Almonds
• Healthy fat, protein, and dietary fiber
• Phosphorus, Vitamin E, and magnesium
• No carbohydrate• Other nuts –
walnuts and pecans• Men – also add
pumpkin seeds.
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Wild Salmon
• Omega 3 EFA• Protein• Not farmed• Why red – from
what it eats (krill and shrimp – loaded with antioxidants)!
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Avocado
• Oleic acid – omega-9 fat – lowers cholesterol and triglycerides (beta-sitosterol)
• Lutein - antioxidant• Fiber, potassium,
folate, Vitamin A, beta-carotene
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Kefir
• Lacto-fermented• Source of
beneficial bacteria and yeast
• If dairy allergy can use coconut milk or coconut water
• Best alternative - yogurt
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Coconut Oil
• Medium chain fatty acid – faster to metabolize – used for energy, not stored
• Saturated fat• Lauric acid
– Anti-bacterial– Anti-microbial
• Thyroid friendly
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Butter/Ghee
• Saturated fat is good for us, if…
• Fat soluble vitamins E, K, and D
• CLA (conjugated linolenic acid) – helps fight weight gain
• Butyric acid – antiviral and anticancer
• Ghee
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FOODS TO AVOID
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Margarine
• Processed fats• Trans-fats or
something close• One molecule from
plastic• Heart disease
increase corresponds to margarine increase in diet
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French Fries
• Potato – fast releasing carb
• In bad oil – trans-fats or highly oxidative oils
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Artificial Sweeteners
• Body looking for food
• Not satisfied• Carcinogenic
properties• Weight gain
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Hydrogenated Oils
• Trans-fats linked to variety of cancers
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I’d be remiss…
• Grass fed meats• Hormone and anti-biotic free poultry• Eggs
• Alcohol• Caffeine
• Recommended reading – Jonny Bowden’s The 150 Healthiest Foods on Earth
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Bernie RosenNutrition Consultant and Educator
• Bernie Rosen, PhD, Clayton College of Natural Health– Phone (262) 389-9907– E-mail – [email protected]
• Services– Nutrition consultation and education– Individualized wellness programs– Nutrient testing