Decoding Healthy Eating
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In this presentation, I share 8 tips on smart eating and in the process attracting your ideal weight.
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Decoding Healthy Eating
- 1. A"ract Your Ideal Weight Zaheen Nanji, BSc., CCP Behaviour Weight Loss Expert @zaheennanji www.a"ractyouridealweight.com
- 2. Agenda • My Story • What causes weight gain? • 8 Tips on Smart EaLng • Demos: -‐ Kale-‐Mango Smoothie – Banana crepes
- 3. My Story Scarsdale Diet at 15 Herbalife at 19 Vegetarian at 14 27 years old
- 4. Now
- 5. • 60% deaths worldwide are chronic diseases: – Stroke – Heart disease – Cancer • Diabetes is the 6th leading cause of death in America. Behavioural related and preventable!
- 6. • 5 lbs sugar/yr • Home cooked 1905 • ? Lbs sugar/yr • Processed food 2016
- 7. 200 lbs
- 9. Lesson on Carbohydrates All carbohydrates contain sugar Simple: 1. Highly processed 2. Contain refined sugars 3. Few vitamins. minerals 4. Enter bloodstream quickly Complex: 1. Appear in Nature 2. Bound by fibre 3. High in vitamins/minerals 4. Enter bloodstream at a steady rate.
- 10. How is Sugar and Obesity Related?
- 11. How does body use energy? Carbohydrates – Great source of energy Muscle – Not a great source of energy Fat – Amazing source of energy but only used scarcely
- 13. Food as Medicine 80% is what you eat 20% is exercise
- 15. 2. Mindful EaLng
- 16. 3. Eat for Fuel
- 17. What is InflammaLon? • InflammaLon is your body’s response to stress – from diet, lifestyle or environment. • One Lme inflammaLon: walking inflammaLon/limping
- 18. 4. Reduce InflammaLon Source of InflammaLon 1. Trans fats: Pastries, candy, chocolate, margarine 2. Refined Sugar 3. Alcohol 4. Gluten: protein in wheat 5. Dairy: lactose (sugar) and casein (protein) 6. Lack of sleep 7. Stress
- 19. 4. Reduce InflammaLon Eat anL-‐inflammatory foods Ginger, sweet potato, dark greens, blueberries, moringa Turmeric
- 20. 5. Eat According To Seasons
- 21. 6. Nature’s Formula Beans & Legumes Meats Nuts and seeds Grains FAT PROTEIN CARBOHYDRATES
- 22. Against Nature FATS CARBOHYDRATES
- 23. 7. SupplementaLon MulLvitamin Omega 3 Vitamin D
- 24. 8. SubsLtute FAT subs2tutes: Apple sauce Pumpkin puree Mashed bananas (replaces half of fat in recipes) Greek Yogurt (low moisture and calls for equal amount of fat in recipe) Low or non-‐fat co"age cheese (use equal amount of fat called in recipe) SUGAR Subs2tutes: Honey (Use ¾ cup per 1 cup sugar) Maple Syrup (use ¾ cup for every cup) DAIRY SubsLtutes: Almond milk Coconut milk Avocado (instead of cheese)
- 25. PPOOPP Principle Plan ahead and Pair up Outcome oriented – Consequences – Swap Obstacle mastery – What can I do to s2ck to my plan? Play with food and PorLon Food Be creaLve with veggies (juicing, chips, pizza base, roasted, sLr frys, veggie wraps)
- 26. Levels of Change
- 27. The Remarkable Story of ErnesLne
- 28. Home-‐made Rice Flour 1. Rinse 2 cups basmaL rice 2. Soak rice in cold water for 3 hours 3. Drain water well 4. Spread rice into thin layer over co"on cloth and let dry for couple hours (rice should have a li"le moisture) 5. Blend rice in ½ cup increments using pulse and high speed serngs unLl you get a flour-‐like consistency. 6. Store in airLght container and refrigerate or freeze.
- 29. Banana Crepes • 3 eggs • 1 banana • 2 tsp rice flour • 1 tsp vanilla essence • 1 tsp oil • Blend all ingredients except for oil. • In a frying pan, heat oil and spread a thin layer of mixture. • Cook on low to medium heat.
- 30. Kale-‐Mango Smoothie • 1 cup chopped kale (sukuma wiki) • 1 mango sliced and peeled • ½ cup yogurt (I use vanilla flavour) • 1 tsp vanilla essence • 1 tbsp honey (opLonal for sweetness) • Blend away • Note, I prefer only 1 fruit and 1-‐2 veggies
- 31. Books www.a"ractyouridealweight.com KShs 200 FREE