PK IGNITE - s3.amazonaws.com filePK IGNITE! The#LatestFood#Research# Books The China Study- T. Collin Campbell In Defense Of Food- Michael Pollan True Food- Andrew Weil Lunch In Paris-

PK IGNITE

PK IGNITE-‐ Eat Real Food

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PK IGNITE

PK IGNITE-‐ Eat Real Food


PK IGNITE

The Latest Food Research Books The China Study- T. Collin Campbell In Defense Of Food- Michael Pollan True Food- Andrew Weil Lunch In Paris- Elizabeth Bard



PK IGNITE

CreaEng Your Menu Breakfast Lunch Dinner


Eat WWOFLES

“Waffles”

7 Food Rules The Healthiest People Use to Eat Healthy, Anywhere









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The Latest Food Research Diabetes- 25.8 million children and adults in the United States No drug or surgery can cure diabetes- plant based eating can Cancer Rates; Males- 47%, Females- 38%. Genetics only determines 2-3% incidence of cancer according to Oxford study People who eat most animal protein have highest cancer, heart disease, and diabetes rates Most effective defense against cancer is the food we eat- The China Study Cancer that is already initiated and growing can be slowed, halted, and reversed with good nutrition


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The Latest Food Research Western Diet = Processed food, meat, fat & sugar, and decreased fruit, vegetables and whole grains. Results = Increased cancer, heart disease, diabetes and obesity. Non Western Diet (Plant Based)= Little or no heart disease, diabetes, cancer, obesity, hypertension, stroke, appendicitis, diverticulitis, malformed dental arches, tooth decay, varicose veins, ulcers and hemorrhoids Dr Esselstyn- Diet = no oils, meats, fish, fowl, or dairy products- reversed heart disease 100% of the time Dr Ornish- Low fat, plant based diet, egg white and 1 cup per day of non fat milk or yogurt. 10% calories from fat, encouraged to exercise 3 hours/week and daily stress breathing. 82 % reversed heart disease


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Food For Thought You can love food and still be healthy J Food is the only place for humans to get fuel > Energy Real food is found on farms, food coops, natural food stores. Buy NON GMO foods; choose organic Chefs typically add 2-3 times more fat, sugar and salt than is necessary. Order simple meals- 3-5 ingredients. Ask for what you want Be leery of health claims- real food doesn’t come with a health claim The French Paradox- ½ portions and socially unacceptable to be fat


PK IGNITE

Food For Thought How to Maintain a Healthy Diet – Vision = Motivation Foods and/or Nutrients to Increase- Whole plant based foods, avoid reductionism Foods to limit from your Diet- processed, high sugar, fat, salt, GMO’s How does this differ during different stages of your life, gender? Same Tips on Building Healthy Eating Habits- Practice makes perfect Incorporating Raw Foods into your Diet- easy eating plant based Healthy Foods to Stock your Pantry With- see below Healthy Body Weight for Height and Age- ?


PK IGNITE

Eat Real Food

5 EssenEal Rules For EaEng

1.  Eat Real Food

2.  Eat More Plants- Plant Based Eating

3.  Eat This Much

4.  Eat Like This

5.  Write What You Eat In A Journal


PK IGNITE

Eat Real Food

1. Eat Real Food

Whatever type of food you decide to eat, make sure it is real

5 ingredients or less

It came from a farm, the wild, or from the ocean

It’s recognizable and pronounceable

It doesn't’t have a wrapper or box

Avoid; processed, trans fat, high sugar & fat, and artificial ingredients- sweeteners


PK IGNITE

Eat Real Food

1. Eat Real Food

Whatever type of food you decide to eat, make sure it is real:

Buy local- farmers markets, food coops

Buy Organic

Normal metabolism:

Eat real food- Carbohydrates broken down into glucose = energy

Body has difficulty breaking down artificial, processed, GMO foods


PK IGNITE

Eat Real Food

2. Eat More Plants-‐ Plant Based EaEng Plant Based Foods: Vegetables, Fruit, *Whole Grains, Nuts & Seeds

*Whole Grains: Oats, Quinoa, Whole Corn, Wild Rice* If you have a gluten sensitivity, limit Wheat, Barley, Rye, Spelt, Kamut, Bulger, Triticale. They contain gluten.

Limit rice, and soy products (Eat whole soy- edamame, tempeh)


PK IGNITE

Eat Real Food

2. Eat More Plants-‐ Plant Based EaEng Benefits a plant based diet:

Eat fewer calories and fat Lower risk of disease: heart, diabetes, cancer, Alzheimer’s, Parkinson’s Disease Lower cholesterol levels Lower risk of stroke Lower risk of breast cancer Lower risk of liver disease Lower risk of obesity

*Heart disease, some advanced cancers and diabetes can be reversed by plant based eating. *Plant based eating appears to decrease the risk of most diseases


PK IGNITE

Eat Real Food

2. Eat More Plants-‐ Plant Based EaEng Limit, or avoid, Animal Products, Unless

Fish- Wild

Meat- Grass Fed, Hormone, & Antibiotic Free

Dairy Products- Organic

Eggs- Organic *What about calcium? Consumption of animal protein increases acid load in body – Body pulls calcium from bones to neutralize. You get enough calcium from plant based foods


PK IGNITE

Eat Real Food

3. Eat Like This

Calories- Basal Metabolic Rate (BMR) 1000 – 2000 calories per day Percentages 80% Plant Based- Vegetables, Fruit, Whole Grains, Nuts & Seeds

20% Animal Products- Fish, meat, dairy, eggs (30 - 60 grams/day)

1 large egg (6 grams) ½ cup beans (7 grams) ⅔ cup of quinoa (8 grams) ¼ cup of almonds (8 grams) 3 oz wild salmon (17 grams) Total = 47 grams

*4 nutrients in animal based food that are not in plant based foods: cholesterol, vit A, D and B12


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Eat Real Food

4. Start Like This Start with one plant based meal per day: no fish, meat, eggs, dairy

Or

Eat only plant based by day; breakfast, lunch and all snacks. At night you can choose one animal product (wild salmon, grass fed beef, turkey burger, chicken meatballs) but make sure it is more of a side dish to the plant foods.

Or Eat plant based meals, except for one meal a day. Have an animal product with that one meal: Examples- eggs, fish, or meat, or dairy if you choose


PK IGNITE

Eat Real Food

4. Start Like This Anti-inflammatory Foods •  Broccoli, kale, spinach, sweet potatoes, peppers-‐ (Colors) •  Organic berries/cherries (fresh, dried or frozen, no added sugar. 3 dried cherries/day

are effecEve for reducing inflammaEon) •  Olive oil (extra virgin cold pressed) •  Beans (all kinds, canned fine) •  Nuts in small quanEEes (almonds & walnuts are best-‐ small handful once per day) •  Whole grains (oats, wild rice, quinoa) •  Wild salmon (fresh or canned) •  Tea (green, black, ginger, turmeric) •  Spices (ginger, cinnamon, garlic)


PK IGNITE

Eat Real Food

4. Eat Like This Finding Quality Food While Dining Out •  Organic •  Seasonal •  Local •  Sustainable-‐ environmental •  Simple •  AccommodaEng-‐ allergies


PK IGNITE

Eat Real Food

4. Eat Like This Ten Best Pantry Staples: (organic) •  Olive oil (extra virgin cold pressed) •  Beans (all kinds, canned or dried) •  Nuts in small quanEEes (almonds & walnuts are best-‐ small handful once per day) •  Whole grains (oats, wild rice, quinoa) •  Tea (green, black, ginger, turmeric) •  Spices (ginger, cinnamon, garlic) •  Tomatoes canned (whole, sauce, puree) •  Vegetable/chicken stock (canned or bullions) •  Olives, sundried tomatoes,


PK IGNITE

Eat Real Food

4. Eat Like This PRE TRAINING MEAL •  Eat 1 to 2 hours before exercise •  Eat a whole grain-‐ whole wheat bread, english muffin, brown rice, oatmeal •  Eat fruit or spread all natural jelly on the bread •  Drink 8 oz. of water POST TRAINING MEAL •  Eat immediately following exercise (within 30 min. is recommended) •  Eat a good carb-‐ vegetable, wild rice, oatmeal, whole grain bread •  Add some protein-‐ almond bufer, egg, turkey breast •  Eat a piece of fruit or drink a 100% fruit juice drink


PK IGNITE

Eat Real Food

5. Write What You Eat In A Journal

Write down everything you eat and drink, every day

Food/Drink- Serving/Amount- Calories- see sample next slide Are you sensitive/allergic to some foods? Lactose intolerance (dairy): Bloating, cramps, gas Celiac or Gluten intolerance (wheat): Weight gain, gastrointestinal, depression, headaches Nut allergy: Hives, itchy, throat, weezing, anaphylaxis, or other Other symptoms: canker sores, malaise, irritability, lack of focus, weight gain, pain, distraction = lack of motivation Have symptoms? Get tested


PK IGNITE

Eat Real Food

5. Write What You Eat In A Journal


Training: PK IGNITE- Indoors Fuel: B- Green shake, veg and fruit 150 Sunflower butter 2 tbsp 200 L- Hummus Wrap 370 S- Granola bar 120 D- Homemade burger 5 oz 350 Escarole n beans 100 Green salad 150 Dark chocolate 100

1540

I’m grateful for: 1. 2. 3. 4. 5. Status- bloated, energetic…

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PK IGNITE - s3.amazonaws.com filePK IGNITE! The#LatestFood#Research# Books The China Study- T. Collin Campbell In Defense Of Food- Michael Pollan True Food- Andrew Weil Lunch In Paris-