Transcript View Presentation - Green Soul Holistics

Healthy Eating on the Go
www.greensoulholistics.com
Info From Statistics
 In 2003, households spent an average of $1,487
on food purchased from restaurants, a 27%
increase from 1997.
 On average, households visit a restaurant for a
meal or snack 520 times a year
 Canadian households spend an average of 30%
of their food budget on food services, compared
with 42% for American households.
Health Facts
 Harvard nutritionists have concluded that trans fats
could be responsible for an many as 30,000
premature coronary deaths per year
 Substituting whole grains for “white” carbs may
lower your risk for heart disease by 33%
 Eating 5 servings of vegetables and fruits a day,
reduces risk of stroke and heart disease by 30%,
helps weight & immune system
 All of these conditions have a hormone link
Keeping it Simple
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Try this when you eat out:
Eat whole grains instead of white pasta,
rice and bread
Choose clean fats like olive oil and butter
- avoid hydrogenated/trans fats found in fried foods
Choose tomato and olive oil based sauces over cream sauces
Add extra fruits and vegetables whenever possible
Avoid drinks with added sugar especially pop
Learn the key foods that are needed for hormone health and
choose them whenever possible
Quick Tips for Dining Out
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Call ahead or check out online menus to see if healthy options are
available
Ask to make simple modifications (grilled veggies instead of fries etc.)
If you have questions about the way foods are prepared ask!
Never leave the house starving to avoid the temptation to overeat
Should you get carried away and order too much food, remember that
you do not have to eat it all!
Ask for sauces and dressings on the side so you control what goes on
your meal
Quick Tips for Dining Out
 Check out the area where you will be eating to find
the best place with the food you prefer to eat
 Avoid restaurants with big portions – if that is not
possible – then order half portions or split with a
friend
 If you cannot order half portions, then really learn
to leave food on the plate, forget what you were
taught or ask for a doggie bag!
Quick Tips for Dining Out
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Buffets can be your friend or foe:
It is perfectly acceptable to indulge on the occasional meal, so do not
beat yourself up if you!
Make your choices and relax. Don’t stress about your choices. Stressing
about what you eat is worse for your overall health than eating
unhealthy food.
A buffet is a perfect place to find hormone – friendly foods If it has lots
of veggie dishes or fresh vegetables and salads.
Take a minute and ask yourself if you're really still hungry before
heading back to the buffet or if your simply eating because the food is
there.
Fill your plate with healthy choices first so there is less room for those
not so healthy foods and treats.
Healthy Foods Choices When Dining Out
 Salads: Garden, Spinach, Greek. Ask for dressing on
the side
 You can also or bring your own natural dressing
 Dip your fork in the dressing instead of pouring it
over the entire salad
 Add grilled chicken, fish, chickpeas, or lentils; the
more veggies the better! Remember, darker lettuce
and veggies are more nutritious.
Healthy Foods Choices When Dining Out
Soups. Vegetable, chicken, split pea, lentil are the easiest
to find in a restaurant. Choose broths over cream soups.
 Avoid salty soups. Many soups contain MSG.
 Ask your server about the ingredients!
 Ask for whole grain bread or rolls instead of white breads.
 Add a legume from the salad bar or a side of quinoa to
the soup if not a legume soup, this will help
sustain energy.
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Healthy Foods Choices When Dining Out
 Sandwiches, subs & wraps. Best options include
vegetarian, roasted chicken, turkey, salmon or eggs.
 Ask for whole grain bread or wraps instead of white
breads.
 Always add extra vegetables into your sandwich,
sub, or wrap.
 Use cooked meats instead of cold cuts / deli meats
to avoid nitrates and chemical preservatives.
 Add guacamole, hummus or vinaigrette instead of
low quality sauces and cheeses.
Healthy Foods Choices When Dining Out
 Grilled or baked chicken, fish, tofu or vegetables.
 Avoid fried or breaded foods.
 Add salad and grilled, steamed, or baked veggies.
 Baked potato with a bit of butter or olive oil.
Try adding salsa or yogurt with some green onions,
sea salt and black pepper – think flavor
Healthy Foods Choices When Dining Out
 Stir-fry. A veggie stir-fry is easy to digest (try it with
tofu or grilled chicken).
 Ask for brown rice instead of white, whenever
possible.
 Be aware that restaurant stir-fry is notoriously over
salted;
 Increase potassium intake (500 to 1,000 mg)
following such a meal.
NOTE: Potassium and sodium work in balance. Excess sodium causes water retention
and balancing it properly with potassium will cause the body to excrete water properly.
Healthy Foods Choices When Dining Out
 Pizza. Vegetarian/ Mediterranean is your healthiest
choice.
 Ask for whole grain, thin crust and lots of veggies.
 Ask for easy cheese, vegan cheese or cheese free!
 Pasta. Tomato, pesto or olive oil sauces are best.
 Go for pasta with veggies and add grilled chicken, or
shrimp to help control sugar absorption
 Ask for whole grain pasta option especially if
you do not want a protein with your meal
Healthy Foods Choices When Dining Out
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Breakfast: Look for the a combination of protein and fiber rich
carbohydrates (grains or legumes)
Fresh fruit with plain organic yogurt or coconut yogurt, granola, nuts or
seeds.
Protein smoothies –ask them to add extra berries and ground flax or
bring your own flax or chia seeds and ask them to add.
Eggs and whole grain toast.
Avocado and whole grain toast.
Breakfast burritos with black beans, eggs, salsa and whole grain wraps.
Try organic tofu scrambles with veggies and avocado.
Avoid fried foods and limit all fatty meats.
Healthy Foods Choices When Dining Out
 Desserts: Ask if they make their own. Most
restaurants will say they do but often don’t.
 Single serving desserts are usually made at the
restaurant – cakes and pies generally are not.
 Look for kid’s dessert portion or share with a friend
 Avoid donuts, pies, cinnamon buns and most
muffins. These should be avoided as they contain
hydrogenated oils and refined sugar and flour.
Healthy Foods Choices When Dining Out
 Beverages: Drinking with meals is not ideal.
Small sips throughout the meal is a better
practice, this helps promote digestion.
 Herbal tea/mineral water varieties are also
good. Ask even if they're not on the menu.
 Make sure fruit juices are pure with no added
sugar.
Quick Tips
 Drinking warm water with the juice of a lemon or
lime slice added before your meal will improve
digestion;
 Certain herbal teas will have the same effect: mint,
ginger and chamomile. Green tea has caffeine (if
you want a mild ‘pick-me-up’)
 Order bottled spring water to avoid chlorine (a
hormone disruptor) – you will pay for it but it is
worth
Quick Tips
 Don't be afraid to ask the server about
ingredients, what something comes with and/or
what can be substituted.
 Most servers just want customers to enjoy their
meals!
 Meals can be 'created' out of a few side dishes-
this is a great way to control portions.
Quick Tips for Eating on the Go
 You get to be in charge of your stomach
 To do this, take healthy snacks with you to prevent
making unhealthy choices
 The goal is to avoid eating food with no nutritional
value
 Practice mindful eating so you and your body are
aware of what and how much you are consuming
Be Prepared – Take Snacks!
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Fresh fruits – like berries and apples are quick and easy
snacks
Raw nuts: almonds, walnuts
Vegetable sticks like carrots and red peppers, with dips like
hummus, guacamole and salsa
Whole food nutrition bars. Check ingredients to ensure they
are made with whole foods only. Many "health food
bars" contain high amounts of sugar and other undesirable
ingredients
Organic whole grain crackers from the health food store or
grocery store
Carry dark chocolate (70% cocoa solids or higher) with you.
This helps with sugar cravings
Learning to Eat Mindfully
 Smell your food – this allows your stomach to sends
signals to your brain and visa versa
 The brain controls the signals to eat and to stop
eating and can tell you when based on smell
 Chew slowly – practice this at home so it becomes a
habit. This practice gives the stomach more time to
signal the brain – saliva contains leptin and ghrelinhormones that help regulate appetite.
Mindful Eating
Drink water 15 minutes before a meal - the body’s signal
for thirst is similar to hunger
 Make sure you have allotted enough time to eat – it take
20 minutes to for the brain to know that food has arrived
in the stomach so it can shut off the signals to eat – eating
longer is better
 Breath deeply and relax - focus on the food while you are
eating
 If eating with others, take turns talking so you can chew
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Final Thoughts
 Eating for hormone health is not hard.
 Understanding your options for eating out so you
can make healthy choices.
 Think about your options and pick the ones that
makes the most sense to you
and your hormone needs and
lifestyle.
 Make your choices, then relax
and enjoy!