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www.terigentes.com 1
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)
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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
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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.
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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
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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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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