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.