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Eating HealthyEating Healthy
One, Two, Three PunchOne, Two, Three Punch
1) Exercise/ aerobic breathing
2) Diet
3) Sleep
* CBI only part of the equation
Eating ScheduleEating Schedule
6 times a day (every 2-3 hours)• 7, 9:30, 12, 2:30, 5, 7:30• backshift? Flip it
Breakfast = important!
Evening snack… OK…• not baked goods or chips
Popular DietsPopular Diets
Ignore/ Load certain food groups• South Beach, Atkins
Not a GOOD thing
Canada Food Guide (online)• grains, fruits/ veggies, dairy, meat• servings?
Healthier ChoicesHealthier Choices
Well-balanced the key, but…
Caffeine & alcohol?• arousal of heart/ depressant
Food categories• protein, carbohydrates• vitamins, minerals, lipids
PROTEINPROTEIN Meat – ham, pork, beef Hannibal Lecter’s dish Good swimmers The Colonel or Easter Bunny? Tough to crack Pleasant aroma Rhymes with Roy Vegetarian? Dairy Elmer Fudd’s passion
CARBOHYDRATESCARBOHYDRATES
South Beach not a good destination
Early settler/ farmer’s food of choice• cheap, easy, store well, filling
Bread – W.W., flax Traditional Italian Cereal – Count Chocula or Cheerios?
FRUITSFRUITS Vitamin C/ Anti-oxidant properties
• best… non-flying Australian fowl• runners up… cherries, blueberries
“The Usual Suspects”• New York City• Sunshine State• Ms. Shortcake• Attack of the Killer…• Chiquita
VEGETABLESVEGETABLES Green, green, & more green
• best?• asparagus, cucumber, peas, beans, celery,
lettuce, spinach
The supporting cast• Bugs Bunny • Dracula deterrant• On the cob? - active sport• Halloween - turnip
Something’s Missing…Something’s Missing… H2O (??? glasses/ day)
Various jobs• flush impurities• hydrate cells• maintain homeostasis, electrolyte balance
Dehydrated?• very salty sweat/ dark yellow urine
Optimal FunctioningOptimal Functioning
More natural, less refined
Be realistic
Incorporate now = great benefits• more energy, less stressed, happier
Information SourcesInformation Sources
Canada Food Guide• http://www.hc-sc.gc.ca/fn-an/food-guide-ali
ment/index_e.html
Sizer, F., & Whitney, E. (2000). Nutrition: Concepts and controversies (8th ed.). Scarborough, Ontario: Wadsworth Thomson Learning.
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