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What Are You Eating

The document provides an overview of healthy eating guidelines from A to I, with each letter covering a different nutrition topic. Some of the key points covered include: - A is for Antioxidants which prevent free radical damage and may lower cancer and infection risk. Colorful fruits and vegetables as well as supplements provide antioxidants. - B is for Body Mass Index which is a measure of weight relative to height and BMI of 18.5-24.9 is considered healthy while 30 or over increases health risks. - Exercise 30 minutes a day reduces heart disease risk by 50% and helps with conditions like breast cancer, diabetes, and osteoporosis. - Focus on whole grains, lean proteins, and

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82 views

What Are You Eating

The document provides an overview of healthy eating guidelines from A to I, with each letter covering a different nutrition topic. Some of the key points covered include: - A is for Antioxidants which prevent free radical damage and may lower cancer and infection risk. Colorful fruits and vegetables as well as supplements provide antioxidants. - B is for Body Mass Index which is a measure of weight relative to height and BMI of 18.5-24.9 is considered healthy while 30 or over increases health risks. - Exercise 30 minutes a day reduces heart disease risk by 50% and helps with conditions like breast cancer, diabetes, and osteoporosis. - Focus on whole grains, lean proteins, and

Uploaded by

n8drkari
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPT, PDF, TXT or read online on Scribd
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What are you eating?

Dr. Kari Crawford


Chiropractic Physician

The ABCs of Healthy Eating

A is for Antioxidants
Nutrients in our foods that prevent free radical damage to our body.

A is for Antioxidants
Free radicals contribute to heart disease,
macular degeneration, diabetes, cancer.

Antioxidants may also enhance immune


defense and therefore lower the risk of cancer and infection.

A is for Antioxidants
Go for color
Sweet potatoes vs. white potatoes Red grapes vs. white/green grapes Dark green leafy veggies vs. iceberg lettuce

Supplements
Vitamin C, Beta-carotene, Vitamin E, Selenium

B is for Body Mass Index

A measure which takes into account a persons weight and height to gauge total body fat in adults.

B is for Body Mass Index


BMI between 18.5 and 24.9 is considered
healthy.

BMI of 26 to 27 is about 20% overweight,


which is generally believed to carry moderate health risks.

BMI of 30 and over increases the risk of


death from any cause by 50% to 150%

C is for Chew
Food is swallowed too quickly - not
thoroughly digested - nutrients cannot be absorbed into the body. The first stage of carbohydrate and fat digestion begins in your mouth. Takes 20 min. for food in the stomach to register to the appetite center of the brain, telling you that you are full, causing you to eat less.

Food being in contact with saliva

lubricates the food preventing damage to the lining of the throat and esophagus. Damage causes acid reflux and heartburn.

Other side effects include indigestion,


heartburn, gas, IBS, and other discomforts. Colon cancer?

D is for Decisions
Reverend Jones garden Galations 6:7 for whatsoever a
man soweth, that shall he also reap.

Sow good seeds of health to enjoy


later on in life.

E is for Exercise
30 minutes a day reduces your risk for heart disease by 50%. Anything from brisk walking to gardening to playing sports can be considered exercise.

Breast Cancer

Women who are overweight and have excess fat stored in their stomachs have higher estrogen levels. Breast cancer stems from excess estrogen production in the body. Diabetes Moderate workouts improve insulin sensitivity. Osteoarthritis Exercise helps reduce pain and stiffness, and increases flexibility, muscle strength, endurance, and well being. Osteoporosis Weight bearing work outs apply tension to muscle and bone and increases bone density. Varicose Veins Caused by a genetic weakness in the valves or an obstruction of blood flow, due to obesity, pregnancy, tumors, clots or heart disease. Exercise helps bring blood back to the heart instead of pooling in the legs and feet.

Use the Family First Fitness Center!!!

Its FREE!!! Aerobics, boot camp, zumba, personal


trainers, nutrition classes, fitness challenge, exercise bikes, ellipticals, tread mills, weight machines, chair massages, chiropractic

F is for Fat Control


Produces free radicals
Increases estrogen levels Clogs arteries Lowers metabolism
Muscle burns fat and increases metabolism

What to do
Nutrition
Dont skip mealsstarvation mode. 90% of your food intake should be nourishing. Eat foods high in fiber and low in sugar and flour. Avoid high fat and fried foods. Focus on beans, fruits, veggies, poultry, fish, very lean beef. How do you cook your meat? To avoid overeating, eat a salad 20 min before a meal, drink a glass of water just before a meal. Eat until satisfied, not stuffed.

Exercise 30 min per day Behavior modification


Chew! Have leftovers on your plateeat them later/leave a bite. Pre plan meals. Dont grocery shop when youre hungry. Store food in clear containers. Keep snack foods out of your house. Eat small frequent meals. God designed us as grazers not gorgers.

Attitude
Never say diet. This is a lifestyle. Know the difference between biological hunger and psychological appetite. Do not torture yourself after an occasional binge. Accept total responsibility for your life and weight.

Reduce fat in your diet


Cook with olive oil. Stop frying! Increase unsaturated fat: a tablespoon each day of cod liver oil or flax oil; avocados, almonds, hazelnuts, pecans, pumpkin and sesame seeds. Assist with weight loss by lowering bad cholesterol
and increasing good cholesterol.

Decrease saturated fat: red meat and whole milk dairy products; coconut oil, palm oil and foods made with these oils; Eliminate trans fats: fried foods, baked goods, snack foods.

G is for Gods food is better than mans food


God had something wonderful in mind when He created our food supply. Dont settle for anything less.

What to do
If your food cant rot or sprout, throw it out. Shop the perimeter of the grocery store. Fresh fruit and veggies, fish, poultry, dairy. Grow a garden. By organic food and free range meats if possible. Food companies are more interested in longer shelf life than longer human life. If you cant figure out where the food came from in Gods kingdom, then put it back. Spam, Twinkie, Oreo

H is for Helpings
1. Whole grain, beans or legumes 2. Lean protein 3. A generous serving of vegetables

I is for Inner Peace

What you are eating is not nearly as


important as what is eating you.

Make sure each day is a celebration of


love a laughter.

Make your life a masterpiece of Gods joy.


Love, live, laugh, give and forgive, sing
praises and seek peace. Give thanks and focus on what you have spiritually, emotionally, physically and financially.

Philippians 4:8
Finally, sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable if anything is excellent or praiseworthy think about such things.

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