eating for health weight loss and longevity...• strategies to achieve sustained weight loss and...

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Eating for Health

Weight Loss and

Longevity 2018

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‘WHOLE-SELF’ LIFESTYLE WELLNESS COACHING

Health engineer!

TERI R GENTES

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• the latest evidence-based scientific

research

• strategies to achieve sustained weight loss

and increased vitality

• the scientifically proven path to sustained

weight loss and disease prevention.

• an easy to adhere to whole foods approach

to eating and To eat is a necessity,

but to eat intelligently

is an art.

Francois de La Rochefoucauld, French author

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the latest evidence-based scientific research

strategies to sustained weight loss / > vitality

the scientifically proven path to sustained weight

loss and disease prevention.

easy to adhere to whole foods approach to eating

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What is Health?

“An optimal and disease free state.”

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What is Longevity?

“Living for a long time.”

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What is WEIGHT LOSS?

EXCESS WEIGHT - A SYMPTOM OF DISEASE

AN UNHEALTHY BODY/MIND

Calorie stuffed / Nutrient deficient

Addiction – sugar, sodium, fat

Digestively challenged

Chronically inflamed

Vulnerable to additional diseases 6

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DIETS

You win the battle

BUT . . .

YOU LOSE THE WAR!!

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Diets undermine you!

Viewing the body as an enemy –

Unruly and in need of discipline

Restriction / Denial / Punishment . . .

is counter productive and bound to fail!

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The heart of the matter

Addiction to overeating / under

nourishing

Plagued w/ cravings –

Screams for comforting – nurturing.

NOURISHMENT!

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Denied necessary

nourishment . . .

Cravings intensify

Yoyo results

The body get sicker / fatter

Hormone hell

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Brain and body !

Understand the connection

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Candace Pert:

Brain and body communicate with peptides.

Chemical messengers.

“Bio-chemical units of emotion”

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Our reality:

The Food in today’s world Agri-farmed

Seriously compromised nutrient density

Corporate food scientists - nutrient void,

processed foods, manipulated to create addictions.

Impairs our health – triggers diseases

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NUTRIENT DENSE EATING

quality amino acids,

essential fatty acids,

vitamins, minerals, trace minerals, fiber,

Anti-oxidants, phyto-chemicals / phyto nutrients. . .

WHOLE

FOODS

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Nutritional science:

Colorful plant foods contain a huge

assortment of protective compounds,

An assortment of nutrient-rich natural foods is

required to access these protective

compounds and prevent the common diseases

including obesity.

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High fat diets: The ketogenic diet is a high-fat, adequate-protein,

low-carbohydrate diet that in medicine is used

primarily to treat difficult-to-control epilepsy in

children. The diet forces the body to burn fats

rather than carbohydrates. Wikipedia

Standard keto: 75% fat / 20% protein / 5% carbs

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Health Canada Trans / Saturated fats - not good for your health.

Can increase your risk of heart disease -one of the

leading causes of death in Canada.

Trans/ saturated fats raise LDL cholesterol.

(animal and dairy/industrial processed fats, junk food)

AICR estimates that 340,000 cases of cancer in

the U.S. could be prevented every year simply by:

Eating healthier

Moving more

Being a healthy weight

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Heart and Stroke Foundation

VEGETARIAN DIETS

Lower levels: total fat, saturated fat, cholesterol,

Higher intakes: fiber, magnesium, potassium, folate antioxidants - vitamins C and E.

Lower blood pressure,

Improved cholesterol levels

Healthier weight

Less incidence of Type 2 diabetes

Reduce the risk of heart disease/ stroke.

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Archives of Internal Medicine

The researchers discovered that those participants who:

Didn`t smoke,

Consumed a diet high in fresh vegetables and low in meat,

Exercised at least 3.5 hours per week and

Maintained a normal weight (BMI less than 30)…

Reduced their risk of developing diabetes by 93%.

Heart attack risk was reduced by 81%;

Stroke risk was cut in half and

36% of all cancers were prevented.

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Low Protein Intake is Associated with a MAJOR REDUCTION in IGF-1,

Cancer, and Overall Mortality in the 65 and Younger but Not Older

Population US National Library of Medicine

• Respondents (n=6,381) aged 50–65 reporting high protein intake

had a 75% increase in overall mortality and a 4-fold increase in

cancer and diabetes mortality during an 18 year follow up period.

• These associations were either abolished or attenuated if

the source of proteins was plant-based.

• These results suggest that low protein intake during middle age

followed by moderate protein consumption in old subjects may

optimize health span and longevity.

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EAT THE RIGHT FATS

ELIMINATE: Fake Fats/Trans Fats /Long Chain Saturated fats and deep fried foods

REDUCE intake of Omega 6 fatty acids found in meat, most vegetable oils - soy, sunflower, safflower and corn.

All are associated with increased risk for cancer and numerous additional health issues such as heart disease, stroke, high blood pressure, skin disorders and diabetes

CHOOSE mono-unsaturated fats from nuts and seeds and Omega 3’s: seeds: flax, Chia, hemp, Dark leafy greens,!

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SATUTATED FATS

Dairy – butter, cheese, whole milk, ice cream

Animals– chicken, beef, pork, lamb, veal, duck, palm, coconut oil, shortening/lard

LATEST DIETARY GUIDELINES recommend:

- consuming < 200 mg cholesterol p/d if at high risk for heart disease, (jumbo egg is 234 mg)

American Heart Assoc / American college Cariology recommend < trans fats/sat fats to 5-6% calories

The biggest addiction:

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Dairy misdemeanors!

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Vegan Versions!

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WHOLE

FOODS

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WHAT BUILDS MUSCLE?

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Proteins

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HEALTHY PROTEIN SOURCES (in grams)

Black beans, boiled (1 cup) 15.2

Chickpeas, boiled (1 cup) 14.5

Lentils, boiled (1 cup) 17.9

Tempeh (1/2 cup) 15.7

Tofu, firm (1/2 cup) 19.9

Quinoa, cooked (1 cup) 11.0

Broccoli (1 cup) 4.6

Peanut butter (2 tbsp) 8.0

Spinach, boiled (1 cup) 5.4

Whole GRAIN wheat bread (1 slice) 2.7 + Source: J.A.T. Pennington, Bowes and Church’s Food Values of Portions

Commonly Used, 17th ed. (Philadelphia: J.B. Lippincott, 1998).

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Fibre for fat/weight loss!

SOLUBLE FIBER –beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries.

associated with lowering LDL (bad) cholesterol, regulating blood sugar, lower risk of heart disease/type 2 diabetes

INSOLUBLE FIBER - whole grains, barley, couscous, brown rice, bulgur, wheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes. insoluble fiber helps keep you regular, prevents constipation, and

reduces the risk of diverticular disease.

Total fiber intake of both kinds can lower risk of coronary disease, metabolic syndrome, and obesity.

A nutrient dense, real food-plant-strong diet

ESSENTIAL MACRO NUTRIENTS: Sufficient intake -plant based proteins: legumes/beans, nut/seeds, ancient grains,

tempeh/tofu/seitan/Natto, shiitake/wild mushrooms …

Protein n fiber rich, quality carbs: ancient grains-buckwheat, wild rice, farro, freekah,

millet, quinoa, sorghum, pearl barley…

Produce – fresh, raw and cooked , leafy greens, root and cruciferous vegetables, celery,

asparagus, artichokes, fresh beans, squash, cucumbers, etc, and fruits - Variety!

Adequate hydration with clean water

ESSENTIAL MICRO NUTRIENTS: Sufficient intake of all the necessary vitamins and minerals with a focus on -

Vit D

Vit B12, B6 and all the B vitamins spectrum

Omega 3 fatty acids – algae supplements and flax, chia , hemp seeds, walnuts, leafy greens

Sea vegetables -iodine and omega 3’s

Zinc and Vit K2

EASY TRANSITIONS:

Eat whole foods – mostly plants

More plant protein < meat > FIBER!

Shift to non-dairy milk

EWG clean 15 and Dirty Dozen

Whole food baked goods – Artisan, freezer

section, Ancient grains...

Less processed and GMO foods

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`THANK YOU SO MUCH FOR BEING HERE

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If you continue thinking, acting and eating the same,

You will continue to get the same results.

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References and Resources:

Eat to Live Dr Joel Furhman joelfurhman.com

The Cancer Project - cancerproject.org/

Dr Esselstyn – heartattackproof.com

Centers for Disease Control and Prevention - .cdc.gov

Natural News – Health Ranger - naturalnews.com

Centerforfoodsafety.org

White Washed Joseph Keon

Chooseveg.com

VHS.org www.foodrevolution.org

Eating – Mike Anderson .theravediet.com

foodmatters.com / fooducate.com

The Happy Cow – phone app

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Fast ‘fave’ sweets

Dates w/ almond butter, cocoa nibs, cayenne

Dates or Figs w/ cherve, jalapeno, basil

Spelt Rice cakes w/ molasses, tahini, flax,

cinnamon

Vegan Yogurt w/ local honey, berries, chopped

nuts, ground Chia and cinnamon

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Savory fast ‘fave’s

Deli Salsa with Mary’s crackers, endive leaves

Avocado w/ lemon, cumin, chilli, cayenne, sea salt

Nori wrap w/ humus n lots of raw fresh veggies

Wrap- pesto , sun-dried tomato, feta, veggies

Canned beans with spices, lemon juice, sea salt

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Some of my fave’s for quick bites:

Salad bin greens w/ canned beans, salsa, lemon juice,

olive oil, cumin, cayenne

Sprouted grain wrap/ muffin w/ avocado , pesto,

cashew-whiz or feta and leafy greens

Portobello filled w/ lentils, walnuts, veggies, Brazil

nuts, cashews, hemp seeds, or nutritional yeast

Quinoa pilaf or salad over a bed of greens, n’ lemon

Scrambled tempeh/tofu over spinach w/ salsa

Blender Whirled Soup or Power Smoothie or Sweet

Power bars/balls/squares or Chia Pudding

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Coconut Sunbutter Power Balls

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Natural

Stress

Management

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5-HTP 5-hydroxytryptophan

Can help to reduce stress-related food cravings.

In the body, tryptophan is converted to 5-HTP, which is then converted to serotonin.

Taking 5-HTP can enhance serotonin synthesis, aiding the body in sleep, reducing mood disorders, and promoting weight loss.

Stable serotonin levels mean fewer the cravings for sweets and carbohydrates.

Doses range, make sure that you consult your health care

professional before using 5-HTP.

dietary supplement

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Chromium

An over-secretion of insulin will equate to

excess weight gain.

Chromium, plays an essential role in

balancing blood sugar and increasing insulin

sensitivity,

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The physiologic impact of

the foods we consume

Affects mood, neurotransmitter production.

Our moods affect desires for certain foods.

Relationship between food and mood centers

on the neurotransmitter Serotonin.

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SEROTONIN

Formed in the brain (amino acid tryptophan) after

we eat carbohydrates.

Quality carb intake key to normal serotonin

production,

Greatest serotonin production–starches and sugars.

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SEROTONIN DEFICIENCIES

A nutrient deprived body has impaired coping skills for dealing with this

Leads to the production of excess stress hormones in the body, primarily Cortisol.

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CORTISOL

Inhibits serotonin production. (Anxious and depressed, sleep is disrupted …)

Cortisol levels increase depleting serotonin levels.

Typically = increased cravings when stressed/feeling depressed or anxious.

Under chronic stress - intense starch and sugar cravings daily.

Stress management is key to reducing these food addictions/cravings and stabilizing hormonal balance.

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Cravings may indicate:

Nutritional deficiencies,

Food intolerances, allergies,

Addictions, etc,

The remedy:

nutrient-dense, plant based, whole foods