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Reduce Inflammation
1
PRIME TIME HEALTH
Series Class 4
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Fight Inflammation
Can a High Fat Diet be Healthy?
FACTEskimos in Greenland eat high-fat diets (around 60% of their daily calories come from fat – double the percentage recommended by the AHA) yet have one of the lowest incidences of
heart disease, arthritis and diabetes in the world!
Why is this?
Fight Inflammation
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The quality of fat is very important!
Inflammation
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The term “inflammation” means the body’s immune system is “on fire!”
Inflammation
Disable joints
(arthritis)
Wrinkled skin and
dermatitisPainful
gut (gastritis)
Burrito = Artery
Fight Inflammation
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Cause of Inflammation
• Too much sticky stuff in the blood deposits too much sticky stuff in the tissues
• The body “fights” the inflammation which causes pain
Fight Inflammation
Are you an iBod?
(Insert picture here)
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Fight Inflammation
Workbook page XX Take the iBod Quiz
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Fight Inflammation
• High fructose corn syrup• Hydrogenated or partially hydrogenated oils,
trans fats• Number symbols (e.g. red #40)
• Flavor enhancers, especially MSG• Artificial sweeteners: aspartame, sucralose• Chemical preservatives (see the Dirtiest Dozen, page 76)
Avoid “old words” on food labels
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Fight Inflammation
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Give yourself an oil change!
This is some of the newest nutritional research in healthy aging.
Eat LESS “old oils”
Eat MORE “young oils.”
mor
e
less
Fight Inflammation
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Eat MORE Eat less Eat noneFish oilFlax oil
Olive oilNut oil
Corn oilCottonseed oilPalm kernel oilSunflower oilSoybean oilCoconut oil
“Hydrogenated” or “Partially
hydrogenated” oils
Trans-fats - added to foods
Give yourself an oil change!
Fight Inflammation
Go fish! Eat more seafood
than meat
Go plant-based diet Minimum of 9
servings per day
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Increase Healthy Fats
Fight Inflammation
Eat the Four S’s
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Seafood Salads
Smoothies Spices
Tools for Healthy Aging
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1.
2.
3.
4.
5.
6.
7.
Keep your Prime Time Pharmacy open
Practice the Pills and Skills model of health
Make health your hobby
Graze on good foods
Reduce your waist
Move More!
Reduce Inflammation
Break and Snack
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Tools for Healthy Aging
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Keep your Prime Time Pharmacy open
Practice the Pills and Skills model of health
Make health your hobby
Graze on good foods
Reduce your waist
Move More!
Reduce Inflammation
Just eat real foods
1.
2.
3.
4.
5.
6.
7.
8.
Just eat real foods
made by Mother Nature
eaten very close to the way they grow on the farm or in the ocean
Eat pure, eat fresh!
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The REAL FOOD diet
Just eat real foods
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Why we age:
Sticky Stuff
Our garbage-disposal system weakens
We accumulate too much sticky stuff in our bodies
Tools for Healthy Aging
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Keep your Prime Time Pharmacy open Practice the Pills and Skills model of health
Make health your hobby Graze on good foods
Reduce your waist Move More!
Reduce Inflammation Just eat real foods
Don’t Worry, Be Happy
1.
2.
3.
4.
5.
6.
7.
9.
8.
Sticky Stuff
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Antioxidants Bodies make less Eat more foods that
contain them
Oxidation = Rust
Oxidants (free-radicals) Damage cells and tissues
Immune System
Young = powerful
immune system
Older = weakened
immune system
Sticky stuff builds up and
we age
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Prime-Time Health
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Prime-Time Health1. Keeping the sticky stuff out
of your body2. Strengthening your immune
system
Just eat real foods
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Real foods don’t build up sticky stuff in your body;
fake foods do.
Prime-Time Pharmacy OPEN
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Eating for Prime-Time Health
are real foods are nutrient-dense
give you good-gut feelings
don’t cause sticky stuff to build up in your bloodstream
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Choose foods that:
Eating for Prime-Time Health
What foods have all of these characteristics?
The 16 Super foods!
Pg. 179-227 (pictures of these foods)
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Eating for Prime-Time Health
The brain and eyes are the organs most affected, for better or worse, by nutrition
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Eating for Prime-Time Health
Reshape your tastes
Listen to the wisdom of the
body
Avoid “bad words” on food labels
Make an “instead of…”
listGo fish! Food synergy
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Eating for Prime-Time Health
Mind over gutRepeatedly eat your “less-than-favorite” foods
Brain tells your taste buds you
like it
You begin to crave these
foods
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Reshape your tastes
Eating for Prime-Time Health
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Wisdom of the body
Inner cravings for good foods
Not liking bad foods
Good gut feelings
Losing our “wisdom of the body”
Lost by defying it for long
periods of time
Rediscover it with the REAL
FOOD Diet
Eating for Prime-Time Health
High fructose corn syrup
Hydrogenated oils
Foods with dyes and numbers (e.g. red #40) on the ingredients list
Flavor enhancers (e.g. MSG and its aliases)
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Avoid “bad words” on food labels
Artificial sweeteners
(aspartame, sucralose)
Eating for Prime-Time Health
Make an “instead-of” list
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Instead of this . . . Eat this . . .
CHIPS POPCORN
CANDYBAR TRAIL MIX
ICE CREAM YOGURT
Eating for Prime-Time Health
Pink color = astazanthin• Benefits the brain• Benefits the vision
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Science says: Go Fish!
• Seafood lowers the “highs”• Seafood raises the “lows”• Seafood keeps sticky stuff out of your body• Seafood is anti-inflammatory• Seafood is brain food.
Dr. Bill’s Prescription:Wild Pacific salmon, 6 oz, three times a week.
Eating for Prime-Time Health
Food Synergy
Mixing and eating super foods helps them work better
in the body
Examples on page 226
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Eating for Prime-Time Health
• Salmon • Multi-veggie salads
• Fruit and yogurt smoothies
• Spices (turmeric, black pepper, ginger, rosemary, cinnamon, garlic)
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Dr. Bills Four Food Groups
Don’t Worry Be Happy
Stress
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Don’t Worry Be Happy
Stress management program• Helper’s high (pg. 251)
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Check for Understanding
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Q & A
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