Transcript September celebrates Food - Western Carolina University

September celebrates
Healthy Food Choices
• Fruits and Veggies –
More Matters Month
• National Cholesterol
Education Month
• Whole Grains Month
The Power of Fruits and Vegetables
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Fiber
Folate
Vitamin A
Vitamin C
Potassium
Calcium
Iron
Magnesium
Selenium
And Zinc just to name a
few
Health Benefits of Fruits and Veggies
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Fruit and vegetables in your diet
have many positive effects upon
health.
Their high fiber content helps control
blood glucose levels, may reduce
cholesterol and probably reduces the
risk of colon cancer and other
cancers.
They contain antioxidants and
phytochemicals that may reduce the
risk of coronary heart disease.
More than any other foods, they
contain essential vitamins and
minerals that are vital for good health
and disease prevention.
How much do I need?
Most of us are aware of the current
advice of five portions a day.
Fruits and Veggies are Key to Weight
Management- Why?
• Generally high in fiber,
water and nutrients
• Lower in calories with
generous portion size
• Fruits and veggies give
your body the fuel that it
craves so that ….
• You don’t crave the
“other stuff.”
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Item:_
Calories:
12 grape tomatoes- 25
½ cup of (cooked) spinach- 32
1 cup of cantaloupe- 54
1 small pear- 86
1 cup of cherries- 87
1 cup of watemelon-46
No cholesterol/No Fat!
No Added Sugar or Salt!
Fat and Cholesterol is a Big Deal
• Primary Sources of Fat and
Cholesterol:
– Animal protein
– Dairy products
– Oils and fats and processed
versions of them
– All products made with the
above/9 calories per gram
– Your total Cholesterol should
be below
– 200 mg/dl
– Can you tell which bag came
from the blood donor with
normal cholesterol levels?>>>
Reduce Your Risk for High Cholesterol
and Heart Disease and Stroke
• Eat Lots of Fruits and
Veggies
• Increase your physical
activity
• Eat legumesbeans/peas
• Eat Lots of Whole
Grains….
• Examples include-
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Oats/Oatmeal
Brown Rice
Quinoa
Buckwheat/pancakes
Whole grain breads
Make Your Food and Activity Your
“Medicine for Health”
• Current Minimum
Recommendations:
• 5 Servings of Fruits/Veggies
per day
• 6-8 servings of whole grain
depending on age and gender
• 150 minutes of physical
activity per week
• Consider eating less meat and
more protein from beans and
grains.
• Macronutrient info – go to:
• http://nutrition.about.com/od
/askyournutritionist/f/fat_prot
ein.htm
• 1 cup of cooked lentils has 18
g of protein (serving is ½ cup)
• 1 cup of cooked broccoli has 4
g of protein (serving is 1 cup)
• 1 cup of brown rice has 5 g of
protein (serving is ½ cup)
• Greek yogurt- 6 to 10 g of
protein per serving (1/2 cup)
Latest Research on Prevention of
Cardiovascular Disease
• Work of Caldwell B.
Esselstyn, Jr., MD
• Research provides
additional support that
plant based nutrition
substantially reduces the
chances of heart disease,
stroke, diabetes and some
cancers.
• Coronary artery disease
does not exist in societies
where a plant based diet
is the norm such as
central Africa, the Papua
Highlanders of New
Guinea, the Tarahumara
Indians of northern
Mexico, and inhabitants
of rural China.
• Why is this?........
The work of Dr. Esseltyn- strict vegan
approach
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“This toxic diet with its burden of animal
protein, dairy, processed oils, white flour,
sugar, and excess saturated and trans fats
and free radicals marinates in our bodies
injuring our delicate cellular matrix with
every bite at every meal. Science shows us
how this occurs. We depend mightily on
the capacity of our endothelial cells,
which comprise the single cell layer lining
our arteries, to manufacture nitric oxide.
Nitric oxide is the strongest vasodilator in
the body. It causes blood vessels to
enlarge, prevents blood flow from being
sticky or sluggish, and inhibits arterial
plaque formation.”
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The brachial artery tourniquet test quantifies the endothelial responses.
The test requires an ultrasound measure of the diameter of the brachial
artery below the elbow before and after an upper arm tourniquet stops
blood flow to the forearm for 5 minutes. Normally when the cuff is
released and the brachial artery ultrasound measurement is repeated the
artery dilates or widens. This occurs from a healthy out pouring of nitric
oxide from the endothelium.
When volunteers consume cornflakes their brachial artery tourniquet test
is normal. If they consume sausage, olive oil, or saturated fat they fail the
test. The ingested fat so injures the endothelium that it cannot produce
nitric oxide. Regular consumption of the toxic western menu is a
cardiovascular disaster. The time is long overdue to challenge the failure of
drugs and technology to stop the coronary disease epidemic.”
Dr Esseltyn advocates no intake of any fat or oil at all
After 5 years on Dr. Esselstyn’s plant-based diet, the average total
cholesterol levels of his research group dropped from 246 milligrams per
deciliter to 137 mg/dL (Above 240 mg/dL is considered “high risk,” below
150 mg/dL is the total cholesterol level seen in cultures where heart
disease is essentially nonexistent.) This is the most profound drop in
cholesterol ever documented in the medical literature in a study of this
type.
Caldwell Esseltyn MD is a preventive cardiology consultant in the
Department of General Surgery Cleveland Clinic Foundation, Cleveland,
Ohio, and the author of the forthcoming, “Prevent and Reverse Heart
Disease” , 2007. He is also a former Olympic Gold medal winner.
Former President Bill Clinton follows his recommended regimen.
Think Vegetables and Grains are BoringLet’s Add some Excitement to Your Kitchen
• Great sites for fabulous
vegetable and grain
recipes and cooking
techniques:
• www.eatsmartmovemorenc.com/
• www.wholefoodsmarket.com/
• www.eatingwell.com/recipes_me
nus
• www.wholegrainscouncil.org/reci
pes/cooking-whole-grains
Keep it Simple
• 5 servings of
fruits/vegetables per day
• As Aristotle said-”let your
food be your medicine
and your medicine be
your food”
• Plenty of water
• Whole grains with each
meal
• Lean sources of Protein
• Physical Activity every day
• And Sleep- 7 to 8 hours
Super Foods rich in nutrients and
anti-oxidants• Kale/Spinach/Bok Choy
• Blue berries/Cantaloupe
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No fat Greek yogurt
Broccoli/Collards
Beans/Lentils
Walnuts
Whole grains such as
oats
• Arugula
More Research
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The New England Journal of Medicine, a team of
Harvard researchers has revealed the results of a
study of 120,877 people showing that small
changes in lifestyle behaviors such as:
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physical activity,
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sleep duration, and
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TV-watching are strongly correlated with long-term
weight gain (and most recently shorter life span)
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But the most important factor was diet—and
among the report's most intriguing findings is
precisely how much weight gain (or loss) can be
attributed to consuming an additional daily serving
of a variety of specific foods over a four-year
period.
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The following 10 foods were found to be especially
correlated with long-term changes in weight (the
first five foods promoting weight gain, the second
five promoting weight loss).
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The 5 foods that significantly contribute to weight
gain:
Potato Chips
Potatoes
Sweetened Beverages such as soft drinks
Unprocessed Meat
Processed meat such as hot dogs
The 5 foods that significantly contribute to weight
management:
Vegetables
Whole Grains
Fruits
Nuts
Yogurt- (try Greek yogurt)
Don’t like to eat veggies and fruitsDrink them instead
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Green Smoothies are easy to make and go
down in one sitting
You can easily get 2 to 4 servings of
veggies and fruits in one smoothie.
One of my favorites:
1/4 cup of cooked spinach leaves
½ banana
1/4 to ½ cup of blue berries
½ cup of no fat yogurt or almond milk or
kefir (your base)
¼ cup of water
Handful of ice
Blend until smooth
Tons of green smoothie recipes out therewatch for using “your base” products that
have added sugars, salt, or fats in them.
Couple of Recipes for You
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Mango-Lime Bean Salad
MAKES 2 SERVINGS
Everyone loves this, so double or even
triple the recipe! It vanishes in a flash,
and also works well as a salsa. It
really is our all-time favorite summer
salad. The red onion adds a dash of
color and the zest (the peel)
intensifies the lime flavor.
1 mango, peeled and diced
1 small red onion, diced to taste
(start with 1/2)
1 15-ounce can cannellini beans,
drained and rinsed
zest of 1 lime
1 juicy lime, squeezed
cilantro, a lot, 1/2 cup or more
Combine all ingredients. Serve on a
bed of baby lettuce.
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Sautéed Kale
Serves 4 to 6
Ingredients:
2 to 3 tablespoons olive oil
2 to 3 cloves of garlic, minced
1 head kale, washed and dried
Salt
Directions:
In a large sauté pan over mediumhigh heat, heat the olive oil.
Add garlic and sauté 30 seconds or
so.
Add the kale and sauté for several
minutes. It will wilt a bit.
Sprinkle with salt and serve as a side
dish.