This document provides information and tips for healthy eating. It discusses balancing diets that incorporate whole, fresh foods; developing a connection to food through mindful cooking and eating; and avoiding fad diets and highly processed foods. Specific tips include meal planning, making use of leftovers, keeping an organized pantry, and practicing mindful eating such as slowing down, showing gratitude, and avoiding distractions while eating. The goal is to find an enjoyable and sustainable way of eating that nourishes the body.

1. Healthy Eating Workshop
40 Days to Personal Revolution
JANUARY 2015

2. Let’s talk about food!

3. It’s a (sometimes complex) relationship

4. This is me (Kate!) at age 9. These were my favorite foods at the time.
I had a “love” relationship with food. It brought me comfort in stressful times.

5. What is a balancing diet?
The balancing diet in 40 Days to Personal Revolution,
is a way to bring your body back to its natural state of balance by:
1) Incorporating whole, fresh foods into your diet
2) Developing a deeper connection to your food by cooking it from
its naturally occurring state
3) Mindfully enjoying your meals
4) Eating what leaves you feeling good

6. Definitions of “Diet”
di·et
ˈdīəәt/ noun
1. the kinds of food that a person, animal, or community habitually
eats. "a vegetarian diet"
2. a special course of food to which one restricts oneself, either to
lose weight or for medical reasons."I'm going on a diet"

7. Definitions of “Diet”
di·et
ˈdīəәt/ noun
1. the kinds of food that a person, animal, or
community habitually eats.
2. a special course of food to which one restricts oneself, either to
lose weight or for medical reasons."I'm going on a diet"
Fad
Lifestyle

8. Fad Diets

9. What the heck should I eat?!

10. Fad Diets through the ages
1920’s to 1930s
Lucky Strike

11. Fad Diets through the ages
1950’s
Pray the Weight Away & Tapeworm Diet

12. Fad Diets through the ages
1960’s
Cabbage Soup Diet

13. Fad Diets through the ages
1970’s
Sleeping Beauty Diet & Diet Pills

14. Fad Diets through the ages
1980’s
Liquid Diet & Slimfast
Optifast: 420
calories a day

15. Fad Diets through the ages
1990’s
Low-fat, High-Protein & Ratio Diets

16. Why don’t Fad Diets work?

17. Fad Diets:
1) Promise quick results within a specific time frame
2) Ask you to buy something (a book, product etc.)
3) Pattern of: Start Diet-> Lose Weight --> Resume Life

18. What is a balancing diet?
The balancing diet in 40 Days to Personal Revolution,
is a way to bring your body back to its natural state of balance by:
1) Incorporating whole, fresh foods into your diet
2) Developing a deeper connection to your food by
a) cooking it from its naturally occurring state
b) understand where your food comes from
3) Mindfully enjoying your meals
4) Eating what leaves you feeling good

19. Whole Foods

24. Click to watch this 15 minute video on one woman’s
quest to eat no processed foods for a year.
http://youtu.be/8Ug1MnU6LKw?
list=PLSBqY3ohxj44xLn1-a7YobnT-cwnvemdc

26. Prepared & Processed Foods

27. What is prepared food?
Food which has been prepared by a restaurant or market
and is sold to be eaten at home.
Usually called “take-out” or “fast-food”.
Ingredients and nutrition information may or may not be listed.

28. What is processed food?
Food that is manufactured and sold in bags, boxes, or cans.
Usually found in the center aisles of the grocery store and are
more likely to contain ingredients that you are not able to
recognize or ingredients that you wouldn't have in your kitchen.
In addition to going through many complex processing steps,
processed foods often contain additives, artificial flavorings and
other chemical ingredients.
Typically, the longer the ingredient list, the more processed it is.

29. What is processed food?
Seemingly healthy....

30. What is processed food?
Yet full of additives!

31. These highly processed foods often contain:
• Preservatives: Chemicals that prevent the food from rotting.
• Colorants: Chemicals that are used to give the food a specific color.
• Flavor: Chemicals that give the food a particular flavor.
• Texturants: Chemicals that give a particular texture.
What is processed food?

32. What is processed food?
BUT if it’s a single ingredient
food with no added
chemicals, then it doesn’t
matter if it’s been ground or
put into a jar.
It’s still real food.

33. Why should I avoid
Processed Foods?

34. Why should I avoid processed foods?
1) Processed foods are usually high in
Sugar and High Fructose Corn Syrup.
• Empty calories = low nutrition.
• Large quantities can lead to insulin resistance, high triglycerides, increased levels
of the harmful cholesterol and increased fat accumulation in the liver and
abdominal cavity
• High intake associated with heart disease, diabetes, obesity, cancer, and
metabolic disease.
Bottom Line: Most people aren’t putting massive amounts of sugar in their coffee
or on top of their cereal, they’re getting it from processed foods and sugar-
sweetened beverages.

35. Why should I avoid processed foods?
2) Processed foods are “hyper-rewarding” and lead to
over-consumption.
• They’re engineered to become SO
rewarding to the brain, that little else
compares.
• Companies spend money to
research and develop foods you’ll
buy over and over again.
Bottom Line: Food manufacturers
spend massive amounts of
resources on making their foods as
“rewarding” as possible to the brain,
which leads to overconsumption.

36. Why should I avoid processed foods?
3) Processed foods contain ALL SORTS of artificial
ingredients.
•
Preservatives: Chemicals that prevent
the food from rotting.
•
Colorants: Chemicals that are used to
give the food a specific color.
•
Flavor: Chemicals that give the food a
particular flavor.
•
Texturants: Chemicals that give a
particular texture.

37. Why should I avoid processed foods?
4) Many People Can Literally Become Addicted to
Processed Junk Foods
When we eat foods that contain a lot of sugar, a massive amount of dopamine is
released in an area of the brain called the Nucleus Accumbens.
When we eat these foods often and in large amounts, the dopamine receptors start to
down-regulate. Now there are fewer receptors for the dopamine.
This means that the next time we eat these foods, their effect is blunted. We will need
more junk food next time we eat in order to get the same level of reward.
Sugar and other junk foods, due to their powerful effect on the reward centers of the
brain, function similarly to drugs of abuse like cocaine and nicotine (1).

38. Why should I avoid processed foods?
5) It requires LESS energy and time to digest
• Most of the fiber has been taken out and the
ingredients are refined, isolated nutrients that don’t
resemble the whole foods they came from.
• It takes less energy to eat and digest processed
foods.
• We can eat more of them in a shorter amount of
time (more calories in) and we also burn less energy
(fewer calories out) digesting them than we would if
they were unprocessed, whole foods.

40. Organic, GMO, & Conventional
FOODS

43. http://youtu.be/
TLvxSm2NfRM
Click to watch this shortVideo on GMO’s.

44. In the end, its about
CONNECTING
to the food we eat...

45. And having a strategy

47. http://youtu.be/ATAZrRfebiw
Click to watch short video on
navigating the supermarket!

48. Benefits of cooking your own food
• You know what you’re getting
• You burn energy! A 140lb 40-year old woman burns 95 calories per hour in the
kitchen (including preparation, cooking, and clean-up).
• Nutrient dense food (shorter the shelf life, higher the nutrition value)

49. Meal planning

51. Tips for meal planning
1) Spend time each week looking for recipes
• This may feel like an indulgence, but just let yourself do it.
• Browse blogs and websites for recipes that look delicious.
• Epicurious, Chow.com, Cookinglight.com are great options
• Pile up some cookbooks and reach for the sticky notes. Get inspired! Borrow
from friends and family, or hit up the library.

52. Tips for meal planning
2) Create a SPACE to store recipes and keep it simple
• Pinterest, evernote, and other online tools work great
• Write them out on Index Cards...
• Keep a recipe journal!

53. Tips for meal planning
3) Ask your family what they’d like to eat
• Provides inspiration
• Gets your family involved

54. Tips for meal planning
4) Check the weather
• Weather influences what you’re in the
mood for eating
• Also affects when you might shop this
time of year!

55. Tips for meal planning
5) Start a calendar
• Determine one or two days to shop
• Look at your whole week, and identify when you’ll cook your meals (make an
appointment with yourself!)

56. Tips for meal planning
6) Pick a shopping day and make your list
• Write your list down, or
use your smartphone
• Stick to your schedule

57. Tips for meal planning
6) Plan for leftovers & secondary meals
• Crunched for time? Make double batches and freeze meal portions to take with
you on the go!
• Say you have a recipe that involves brown rice. Look up a recipe for a healthy
fried rice and plan to cook up extra brown rice for that other meal.

58. Tips for meal planning
7) Your freezer is your friend
Make double batches and
freeze your leftovers.
Everything, from sauces, to
soups, to cooked greens.

59. Tips for meal planning
7) Keep a well-stocked pantry and “re-up” list on your
fridge.
• Write down when you’re
nearing the end of spices,
grains, oils
• Check your re-up list
before you hit the grocery
store!

60. Tips for meal planning
8) Be realistic
• When planning for your
meals, be honest about the
time you have to cook
• Factor in preparation and
clean-up time.

61. Tips for meal planning
9) Have fun and be FLEXIBLE!
• View this as an adventure!
• Unleash your inner chef. If
the store’s out of chicken,
why not adapt your meal
plan to fish or pork?
• Play with spices: let them
be the painter’s pallette to
your meal canvas!
• Be willing to fail.

62. Mindful eating

63. Mindful eating is eating with intention and attention:
•
Eating with the intention of caring for yourself
•
Eating with the attention necessary for noticing and enjoying your food and its effects
on your body
•
Awareness of your physical and emotional cues
•
Recognition of your non-hunger triggers for eating
•
Learning to meet your other needs in more effective ways than eating
•
Choosing food for both enjoyment and nourishment
•
Eating for optimal satisfaction and satiety
•
Using the fuel you’ve consumed to live the vibrant life you crave
Mindful eating

64. • People who eat while distracted also consume 10 per cent more calories at the time
• Eating while distracted also makes it harder to recall the amount consumed
• This means we're more likely to over-eat later in the day
Read more: http://www.dailymail.co.uk/health/article-2295303/Why-eating-TV-makes-fat-You-consume-25-LATER-day-realising.html#ixzz3Q9yOoXWu
Mindful eating
1) Eat away from the television

65. • Do you truly taste your food?
• It takes nearly 20 minutes for your brain to know your stomach is full.
• To slow down, put your fork down between bites or try using chopsticks.
Mindful eating
2) Commit to slowing down

66. • Acknowledge yourself or whoever prepared your meal before you enjoy it.
• Give thanks for each ingredient that goes into what you’re eating.
• Savor each bite!
Mindful eating
3) Adopt an attitude of gratitude!

67. http://youtu.be/guXTS1YFf-0
Click below to watch a short video on mindful eating.

68. The end

69. SOURCES:
http://naturallysavvy.com/eat/7-scary-food-additives-to-avoid
http://www.marksdailyapple.com/why-its-important-to-cook-your-own-meals/#axzz3PwUyYHyC
https://www.findingbalance.com/articles/understanding-hunger-and-fullness-cues/
http://authoritynutrition.com/9-ways-that-processed-foods-are-killing-people/
http://www.nytimes.com/2013/02/24/magazine/the-extraordinary-science-of-junk-food.html?_r=1&
http://www.dailymail.co.uk/health/article-2295303/Why-eating-TV-makes-fat-You-consume-25-
LATER-day-realising.html
http://www.theglobeandmail.com/life/health-and-fitness/health-advisor/no-more-mindless-munchies-nine-
ways-to-be-more-mindful-of-how-you-eat/article19073939/