Nutrition for Optimal Health

http://vodpod.com/watch/1216473-hulu-saturday-night-live-taco-town

Eating has

gotten complicate

d!

You Get to Choose...

Average Food Choices= Disease

What should I eat?

Eat food.

Whole Food = real food

Great tips…• Don’t eat anything your great-

grandmother wouldn’t recognize as food

• Avoid food products with ingredients you wouldn’t have in your pantry.

• Avoid high-fructose corn syrup and hydrogenated oils.

More great tips…• Avoid foods that have any form of

sugar (or sweetener) listed among the top 3 ingredients.

• Avoid food products that contain more than 5 ingredients.

• Avoid food products that make health claims.

What kind of food should I eat?

Mostly plants.

To do:• Shop the peripheries of the

supermarket and stay out of the middle

• Buy primarily food without packaging

• Eat only foods that will eventually rot

Great Tips…• Eat a variety of colors

• Eat sweet foods as you find them in nature.

• Make water your primary beverage.

How should I eat?

Not too much.

Great tips…• Pay more, eat less.

• …Eat less.

• Eat slowly

Break the rules once in awhile!

THE FOOD/PAIN/INFLAMMATION

CONNECTION

Designing an anti-inflammatory diet

WHAT IS INFLAMMATION?A FEW SYMPTOMS MAY BE PRESENT...

Redness, swollen joint (warm to the touch)Joint pain and/or stiffnessMuscles stiffnessHeadachesFatigue/ loss of energyBowel disturbance

WHAT TO AVOID

Food you are allergic or sensitive to (most common are wheat, dairy, eggs, nightshades)Refined sugar, refined grains and flour products (bread, pasta, bagels, etc.), refined oils, obese meatTobacco

COMMON INFLAMMATION TRIGGERS* DENOTES MAJOR ARTHRITIS TRIGGERS (ALSO CAFFEINE)

dairy products*eggs*citrus fruits*meat*

wheat*nuts and peanuts*tomatoes* (*potatoes*)corn*

WHAT TO EATVegetablesFruitRaw nutsHealthy proteins (lean meat, skinless chicken, fresh fish, omega-3 eggs)Best oils: olive oil, coconut oil and butter. Fish oil.Spices: Ginger, tumeric, rosemary, oregano, garlic, coriander

Sp

HOW TO REDUCE INFLAMMATION

Omega 3 fatty acids (fish oil)Ginger

White willow barkPineapple

Hot peppersAvoid wine (sulfites)

THE TWO-WEEK TEST

Have abundance of foods from the pain-safe listAvoid the common triggers completely

Foods that are not on either list can be eaten freely

Action Step• Make one immediate, doable

goalex. Family commitment to eat dinner at the table

ex. Eat a salad everyday

ex. Buy bread that doesn’t contain High Fructose Corn Syrup

ex. No fast food for the rest of the month

ex. Remove tomatoes from diet for two weeks