14 Day say goodbye to your

folds plan!!By Rich McKeating

Calories

What is a calorie?

The amount of heat it takes to raise a fixed amount of water 1 degree

Ways in which we burn them

Adaptive thermogenisis

Physichal activity

Thermic effect of food

BMR

Are they important?

Penelope Green Study at Harvard University

genetics

Biochemical individuality

Does this mean we have no choice?

Bouchard Study

alkalization

• All human tissues work at an optimum ph

• For the most part, human beings are overly acidic from diet and lifestyle

• Acidosis results in lethargy, and leads to further illness

• We should look to take in as many alkalaine foods as possible for optimal health

Know your food- fats

Cell membranes- every cell in your body is linked to the quality of it’s fat

Fat cusions the organs, it acts as a reserve source of energy, You can only store about 1800 calories from carbohydrates,

but you can store up to 9 billion calories from fat Fats are needed by the brain, particularly Omega 3’s, omega

3-6 ratio? Disease links? Monounsaturated fats help keep skin supple as well as our

veins and arteries. Consumption is linked to better health The percentage of calories from you diet that come from fat

has not been found to have any significance on heatlh, the type of fat has.

Know your food- carbohydrates

• Basicaly sugars• In their most natural form, they come

with valuable fibre, minerals, vitamins and anti-oxidants

• Desert island groups• There is no such thing as carbohydrate

malnourishment

Know your food- protein

• Essential building blocks– Muscles– hair/nails– Bones– organs

• Higher TEF than other macronutrients• Quality is always more important than

quantity

Healthy food scam

For Truly healthy food avoid anything with the following suffixLow fat , high fibre, fortified with vitamins,

omega 3 enriched, low sugar, diet, farm house, original

There’s easy money in health products

What about cholesterol

The most misunderstood molecule in the world? Vast majority is produced by the body to make many

substances including important hormones. Cholesterol roles

Anti-oxidant In mothers milk, essential for growth and development Produces steroids that fight cancer, heart disease and mental

illness Precursor to vitamin D, Biles salts are made from cholesterol, essential for digestion and

assimilation of fats

cholesterol

13 billion dollars a year is spent by US government on cholesterol lowering statins.

Most beneficial effect on longevity comes from lifestyle rather than drugs.

Eggs?

Dangerous Foods

Foods with Trans Fats-cookies, donuts, French fries, most margarines. Look out for the word “ partially hydrogenated oil”

additives, Pesticides, herbicides MSG Aspartame

Should I go Organic?

The quality of the food we eat, comes from the quality of the food our food eats

Non organic meat may be fed livestock (cows are vegetarians), growth hormone, anti-biotics

Organic fish is a Con An apple sprayed heavily vs an apple grown wild

on a tree, how does this effect our health? Diminishing soil quality

Not all organic items are healthy

No need to buy these foods organic

12 foods that I believe are safe to buy non organic, these foods are reported to be the least heavily sprayed or least contaminated due to the thickness of their skins by the environmental working group (a not for profit organization)

Broccoli Aubergine Cabbage Banana Kiwi Asparagus Sweet peas Mango Pineapple Sweet corn Avocado Onion fish

Consider buying these foods organic (or at least washing them thoroughly)

12 Vegetables that should be bought organic due to being heavily sprayed and contaminated are Peaches Apples Sweet bell peppers Celery Nectarines Strawberries Cherries Lettuce Grapes (imported) Pears Spinach Potatoes All meat

Note, is better to eat non organic fruit and veg than to not eat fruit and veg

Healthy Fluids Water!

Body is 83% water Muscles are 75% water Bones 22% water Increase in water is know to stimulate fat loss, a fat cell can’t be

metabolized unless fully hydrated Water can improve energy, mood, athletic performance

Actual amount? Debated by many, difference between minimal and optimal

Water quality? Debated by many, there is some evidence of certain bacteria, plastics, synthetic hormones and poisonous chemicals filtering out tap water

Water is secondary only to oxygen in maintaining life

Pimp my glass

• For a simple true fat burning secret start each day with 1 Pint of water

– Add a whole lime– Add a pinch of himalyan salt– Add mixed green powders wherever

possible– Morning-warm, rest of the day-ice cold

Healthy Fluids

Coffee-with some caveats, Must be OrganicMust have no more than 3 a dayMust have a cut of time in the afternoon

(around 4pm)Is potentially not good if you suffer from high

blood pressure or are pregnant Coffee is a potent anti-oxidant,

Healthy Fluids

Tea (camellia sinensis) Black tea

Fully fermented Green tea

Not fermented but pan fried and dried White tea

Barely processed from immature leaves All contain beneficial anti-oxidants Studies show links to fighting cancer, reduced risk of stroke and

lowering cholesterol Green tea know to induce dopamine Green tea also shown to be useful in fat loss by increasing

metabolism

Home made fruit and veg juice

Tasty way to 5 a day! Use carrots or apples as your foundation! Have fun with them and experiment

Healthy Meat

General Meat considerations Organic isn’t always better Look for naturally fed Meat contains carnitine for fat loss and energy production Processed meat will always be unhealthy

Chicken and turkey Excellent lean source of protein Contains many important vitamins and minerals too Dark meat contains mostly monounsaturated fats and has more zinc

than light meat Both contain selenium, low levels are associated with increased risk

of cancer High in the amino acid tryptophan which can be useful for those who

struggle getting to sleep (tryptophan is higher the more quality the meat)

Healthy meat

Beef Grass fed beef contains more Omega 3 than it’s grain

fed counterparts, even organic beef. Corn is not a great choice for cattle feed

Cattle don't do well on grains. It makes them sick and they then require antibiotics.

grass-fed creatures have omega-6/omega-3 fatty acid ratios consistent with wild game or wild salmon,

corn-feeding increased risk of heart attack from eating meat

Healthy meat

LambLow in calories, high in proteinIs mostly fed on it’s natural dietGenerally no growth hormone is usedGreat source of vitamins and minerals

Healthy Fish

eating fish twice a week may lesson the effects of Dyslexia, Autism Hepatitis ADHD Coronary heart disease Alzheimer's Stroke Diabetes and all inflammation diseases such as rheumatoid arthritis.

Baked or boiled is better than fried

Healthy Fish

Lots of convenient tinned snacks or meals, sardines, Mackerel, pilchards etc

Try not to get fish in vegetable oil, go for Olive oil, there own fat or tomatoes', mustard sauce etc.

Tuna packed in water takes away Omega 3’s look for Olive Oil packed tuna steak has more omega 3 but will also be more

contaminated yellow fin contains almost no B12 where as Blue fin

has 150% of daily value.

Healthy Fish

Wild Alaskan salmon, canned, frozen or fresh contains more Omega 3 than its farmed counterparts

Farmed Salmon is high in pro-inflammatory omega 6 due to their grain fed diet, as well as anti-biotic, red Dye and PCB’s

White fish has less Omega 3 but is still a fantastic food, being low in calories, high in protein and B.Vitamins.

A word on Mercury contamination (pregnancy warning)

Veggies!

There are no bad vegetables! Potatoes can be a problem if you have blood sugar problems or are trying to

lose weight (sweet potatoes are a better option) Artichokes

Lower cholesterol Bring stomach relief by stimulating bile 6.5g of fibre per medium artichoke Low calories high density Least contaminated with pesticides

Beetroot Is known as a liver tonic in Eastern medicine Gets colour from Beatcyanin, a potent cancer fighter According to Yoga Nutrition they can replenish Iron lost in menstrual cycle Excellent source of foliate (know to lower homocysteine)

Veggies!

Broccoli Nutrition superstar Member of brasica family (others include cauliflower, cabbage,

kale) all of which are know to be excellent sources of photochemical known as isothiocyanates. These fight cancer by neutralizing carcinogens (the bad guys)

Great source of indole 3 carbinol, a useful compound for women in particular as it helps increase the good estrogens levels

Good source of sulphoraphane, a compound used to help detoxify harmful substances

Low calorie, good source of fibre, vitamins and minerals If you can’t stand the taste, its easy to make into soups, use the

stalk as well

Veggies!

CarrotsGreat source of Beta carotene, an anti-oxidant

found to have protective effects on the bodyThey really are good for your eyes! Contain

lutein and zeaxanthin, know to prevent macular degeneration and cataracts.

Vitamin A also helps with night vision.

Veggies!

CauliflowerGreat anti-cancer propertiesGreat mashed potato substitute

CeleryExcellent for weight loss, will help control

appetite, eat at the end of your mealsResearch shows its one of the best foods for

treating high blood pressure

Veggies! Green beans

Great sourced of folate 4g Fibre Ideal for stir fry's or in dips

Kale Highest ORAC value of any vegetable (means it is loaded with effective anti-

oxidants) Is similar to broccoli in it’s cancer fighting ability 2 cups = 4g protein and 3g fibre Loaded with Calcium

Mushrooms Great for counteracting toxic effects of radiation and chemotherapy, they help

fight fatigue and nausea maitake mushrooms have been shown to shrink tumours in mice and has been

show to boos effectiveness of chemotherapy in several cancers Shiitake mushrooms have been shown to lower blood cholesterol levels by as

much as 45% One portion of white button mushrooms give you 50% RDA selenium, an

important mineral in fighting cancer

Veggies! Onions

In a number of studies have shown protective effects against cancer Onions help build strong bones (they contain a compound which prevents bones from

breaking down) Good fro asthma sufferers, may help prevent inflammation in response in airways

Peppers Hot peppers are great for colds, they are higher in vitamin C than oranges They also raise endorphins' May boost metabolism and lower insulin levels, great for weight loss! Sweet peppers are also beneficial, great for snack foods Some people are sensitive to peppers (they are a member of the nightshade family along

with tomatoes) Spinach

Calorie for calorie provides more nutrients than any other food on the planet Great source of vitamin K, important for building bones by ensuring calcium ends up in

them! Also a great source of calcium! Can also help stop the brain from aging Best with some fat to absorb nutrients, olive oil is a great choice

Veggies!

Tomatoes Botanically a fruit, legally a vegetable! Great source of the carotenoid Lycopene, a well

researched compound found to reduce risk of prostate cancer

Carotenoids are fat soluble, so tomatoes are best eaten with some fat

Very easy to grow at home, and supply in abundance Watercress

4 times the calcium of milk More iron than spinach Fantastic for oestrogen detoxification

Fruits!

All fruits are good! 5 a day should be more in favour of veg Apples

A day can reduce heart disease risk by 32% Research shows lower risk of colon, prostate and

lung cancer Good source of Boron, an energizing mineral that

helps ward of osteoporosis Peel is very healthy Apple juice is a disaster

Fruits

Avocado’s Victim of low fat craze High fibre, 11- 17g per avocado Minimal effect on blood sugar Very alkaline

Fruits Grapefruit

Low calories, high volume foods Has beneficial effect on blood sugar, and weight loss Contains carotenoids know to reduce risk of prostate and certain cancers Has a very alkalizing effect If you have kidney stones avoid grapefruit juice, it lowers levels of citrate

Blue berries Brain food, shown to help brain cells communicate with each other more effectively Also shown to help with macular degeneration ( high levels of the anti-oxidant anthocyanins) Incredibly high ORAC Value Great to have in Freeze, good in porridge, or pour yoghurt and cinnamon on for a tasty night

time snack cherries

Amazing anti-inflammatory compounds, great for allergies and asthma anti-viral and anti-bacterial properties Shown in some studies to halt tumour growth from certain carcinogens Lowers levels of uric acid in blood which is most common cause of Gout (in one study it

lowered levels by 15%) Even the juice is healthy!

Fruits

Coconut Is a super food! ½ cup of shredded coconut contains 4g Fiber,13g of healthy Medium

chain saturated fat, this is also antiviral and anti bacterial The fat in coconut oil is used mainly as an energy source by the body

rather than being stored on the hips kiwi’s

Twice the vitamin C of oranges, also good source of magnesium Was proven in one study to be the most nutrient dense of all fruits 2 Kiwi’s =5g of fibre, Low sodium, high potassium Natural blood thinner with none of aspirins side effects

strawberries Shown in research to inhibit growth of breast and cervical cancer Also shown to improve short term memory

Fruits

lemons and limes High vitamin C contents Alkalizing effect on body Skin is very beneficial, contains limonene found to be beneficial

in protecting against skin, liver and lung cancer) 1tablespoon a week is enough to make a difference

Captain Cook, the original Limey! Watermelon

Extra filling so it helps with weight loss (high volume foods) 92% water, but different to just having a glass of water as its

more filling as part of food Great source of Lycopene, a carotenoid that helps lower risk of

Prostate cancer Great source of Vitamin A, good for vision!

Oils

Almond oil Great for massage Lots of monosaturated heart healthy fats

Coconut oil High smoke point Good for the immune system (anti-bacterial, anti-

microbial and anti-viral) Seems to kill bad bacteria whilst leaving good

bacteria in tact Is great for fat loss! MCT’s work as a direct energy

source and by pass the liver. A reflection of this is when American farmers tried to feed their livestock coconut oil and their pigs actually lost weight!

Oils

Olive oil Linked to low incidence of heart disease in

Mediterranean Contains high amounts of phenols, a potent anti-

oxidant Lowers bad cholesterol and raises good cholesterol Shown in studies to reduced blood pressure Decrease risk of colon and bowel cancer Not all created equal, seek out cold pressed extra

virgin

oils

Macadamia nut oil Contains more monounsaturated fats than olive oil

Hemp Seed Oil You wont get high from it! Great source of Omega 3, with good omega 6 ration

( 3:1) Contains GLA, the primary ingredient in evening

primrose oil and is very helpful for PMS Never heat it, use cold and quickly

Nuts and seeds

People who eat nuts regularly are 30-50% less likely to suffer from heart attacks

Plain, unsalted, un roasted kind is best They are a great source of Arginine, important

for making Nitric Oxide which helps with ease constricted blood vessels.

Full of good fats monounsaturated and Omega 3’s

Nuts and seeds

Almonds Can be useful for weight loss when eaten in moderation as they

help with satiety Proven in studies to help lower cholesterol Rich in calcium

Brazils Best source of Selenium, an important mineral that boost the

immune system, fights cancer and helps prevent heart disease Selenium helps convert less active T4 to T3, so is great for the

thyroid Cashews

Great in stir fry's Around 50% monounsaturated fats

Nuts and seeds

Hazelnuts (filberts) Help with high cholesterol (contains beta sitosterol which also helps with benign

prostate hyperplasia) Contain omega 3

Macadamia's More monosaturated fats than olives Very high in calories, so use just a few times a week in place of something else

Peanuts and peanut butter Are actually legumes! Very high in anti-oxidants High in Niacin, an important B vitamin for keeping digestive system, skin and

nerves healthy, as well as keeping blood sugar levels stable When buying peanut butter ensure there are minimal ingredients, no sugar and

definitely no Hydrogenated fats

Nuts and seeds

Pecans Great source of fibre High in monounsaturated fats A healthy portion size is around 20

Pistachio’s High potassium to sodium ration to help normalize blood pressure and maintain

water balance Avoid the ones in red dye

Pumpkin seeds Source of Beta sitosterol, great for BPH, also lowers cholesterol Contain cucurbitacins, which lowers DHT (dihydrotestosterone) a by product of

testosterone which makes men bold and go to the toilet often! Add to home made trial mix, salads or vegetables

Walnuts Brain food! Great source of Omega 3 Great snack for kids for reducing ADHD Eating 4-6 halves before a meal may decrease appetite and cause people to eat

less

Speciality foods

Green drinks and sprouts Great for alkalizing, energizing and long health and vitality

Olives When in their natural unprocessed state contain many beneficial

enzymes and good bacteria to help digestion Also has lots of heart friendly monounsaturated fat

Speciality food

Umeboshi plumsGreat for nipping sugar cravings in the bud!Works as a natural aspirin and have a

powerful alkalizing effect on the body

Herbs, Spices,

Herbs have been used for thousand of years for the Herbs have been used for thousand of years for the treatment of many conditions, scientist have only treatment of many conditions, scientist have only just began to uncover the myriad of benefits they just began to uncover the myriad of benefits they containcontain

CinnamonCinnamon Can significantly lower blood sugar and increase Can significantly lower blood sugar and increase

insulin sensitivityinsulin sensitivity Works as a carminative (gas reliever), is very Works as a carminative (gas reliever), is very

good for digestion problemsgood for digestion problems May help with joint pain and muscle achesMay help with joint pain and muscle aches Also lowers bad cholesterol and may have a Also lowers bad cholesterol and may have a

positive impact on blood sugarpositive impact on blood sugar

Herbs, Spices, Condiments

Garlic Not just for warding of vampires Great for lowering cholesterol Significant anti-platelet activity, an important factor in heat attack

and stroke Shown in research to inhibit cancer growth Active ingredient alicin has been shown to be anti-bacterial, know

to prevent colds and shorten their duration Has been shown in some studies to be effective for weight loss Is best effective when chopped or diced, active ingredients alliin

and allinase are in different parts of the plant, to be effective they need to combine to form allicin

Some supplements aren’t effective, use high quality ones

Herbs, Spices,

Ginger Stimulates saliva and may help in digestion Prevents nausea and vomiting In 75% of cases ginger can help with morning sickness in pregnancy Helps boost the immune system Great for circulation Do not take with medications as they can increase the effectiveness, not to

be used by people with gall bladder problems unless supervised by a health professional

Oregano Potent anti-oxidants Used for joint pains, digestion, and fighting parasites

Rosemary Great for memory and shown to work like an Alzheimer's drug Should

Herbs, Spices,

Turmeric A fantastic spice that is shown to help alleviate arthritis and

joint inflammation, reducing tumour size, a positive effect on cholesterol and is shown to be great for the liver

Goes with lots of different foods, particularly on scrambled eggs!

Black pepper improves digestion by stimulating acid in the stomach

(many esteemed medical professional now feel that heartburn is related to not enough stomach acid)

Can relief nausea

Grains?

Agriculture took us away from our natural diet Processed breads and pasta contain little fibre, vitamin or minerals

and can be fatenining Many people are gluten intolerant, or at the very least sensitive to

gluten Porridge

Great source of both soluble and insoluble fibre Contains beta gluten, an important polysaccharide that lowers

cholesterol and reduces risk of cardiovascular disease and stroke Boost the immune system by activating white blood cells Has little effect on blood sugar People who are gluten sensitive should consider Less processed

organic oats are affordable and taste delicious with frozen berries, honey and cinnamon.

grains

Quionoa (keen-wah) Is really a seed Food of the Incas Complete source of protein, high in fibre and Iron Can be used in place of porridge, or used for salads

Brown rice More nutritious than white rice, containing more fibre,

vitamins and minerals Not a great choice for those looking to lose weight or

concerned with blood sugar, should in those cases rice should always be eaten with vegetables and meat or fish

The longer it takes to cook the better, avoid instant rice

Beans and Legumes

Can be a problem for some, Lectins in beans cause gut irritability and

may aggravate rheumatoid arthritis and other auto-immune diseases

They are generally a great source of fibre, protein and photochemical, antioxidants and vitamins

Beans Fantastic source of fibre, associated with lower risk of

cancer, heart disease, diabetes and obesity A cup of beans a day can lower cholesterol by up to

10% in 6 weeks Also good source of protein, vitamins, minerals and

anti-oxidants lentils

There are at least 50 different varieties Unlike beans they contain no sulphur, so no gas! Proven to lower cholesterol and control blood sugar Great in salads

14 day challenge

• Pro-active food diary• Meal frequency- 4 times a day• 8 portions of veg• Eat food!!! in as natural a state as possible• Drink .6oz of water per lb of bodyweight• If it does not run, swim, fly or is not green,

do not eat it, obey paelonithic principles

Any Questions?

richard@mckeating.org

Mobile: 07792062276

Telephone:632189