Session Five Health & Well-Being Eat to Energize! Fight the Fat!
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SelfReflection
My two most important accomplishments with respect to relationships are… 1.
2.
The changes in how I spend my time are…
I have changed the way I interact in a relationship by…
The difference it has made is...so now I feel…
I identified toxic behavior when I saw….
I was able to set a boundary with ease when I …. _
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Eat to Energize The five leading causes of death and hospitalization are: Circulatory and Heart Problems Cancer Respiratory Problems Metabolic/ Diabetes Digestive System Problems Notes:
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Ten Essential Choices for Life
What I eat. What I drink. How I exercise How I rest What /How I breath What I think What I say How I react How I love Who I love
Are all choices you make every moment of every day! 54
Eat to Energize
How the human diet has evolved over history.
TIME PERIOD
DIETS
Paleolithic Era, The Stone Age
Hunter-gatherers: high protein, high fat, leafy green vegetables, nuts, seeds, berries Farmers: introduction of dairy, corn, rice, potatoes, and tree fruits Introduction and dissemination of refined flours and sugars. Even more recent, the introduction of candy bars, chips, liquid sugars in juices, coffee drinks, teas, and sodas.
Agricultural Era Industrial Era
TIME FRAME 2.5 million years
GENERATIONS 83,000 generations
10,000 years
333 generations
The difference in food sources today. FOOD SOURCE
ANCESTORS
CURRENT
Protein
35%
15%
Fat
58%
33%
Carbohydrates
7%
48%
The source or type of fat and carbohydrates have changed. This is a key point. Taken from The 100, Jorge Cruise
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Eat to Energize 1970—120lbs 1980—150lbs 2000— up to52 teaspoons of added sugar per day
Today, we eat on average, 88 grams (22 teaspoons) of sugar each day. Teenagers eat on average, 144 grams (36 teaspoons) of sugar each day. Your whole body only requires 1 teaspoon of sugar at any time and it only takes 1/4 of a teaspoon to put it out of balance.
Notes:
“What really determines the number on the scale, and changing it, is they type of food you choose to eat and how your body reacts to that food” Jorge Cruise The 100
The hormone insulin regulates fat, carbohydrates and protein metabolism. It enhances the storage of fats into the fat cells. It creates new fat cells if the ones we have are getting full.
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Eat to Energize
Today, we consume an average of 88 grams (22 teaspoons) of added sugar or HFCS per day, and teenagers consume 144 grams (36 teaspoons) per day. These sugars never even existed in our diets previously. This causes us to have abnormally elevated levels of insulin most of the time. Our blood sugar only requires one teaspoon of sugar and it only takes 1/4 teaspoon to put it out of balance.
Eating proteins and fats at the same time as carbs will help improve the carbohydrate blood sugar curve.
The difference between a carbohydrate meal and a protein/fat meal: High carbohydrate meal—insulin is triggered.
Shuts off fat burning enzymes. Turns on fat storing enzymes. Signals blood sugar to be shuttled into the fat cell to be turned into fat.
High protein, fat, vegetables.
Keeps your fat burning enzyme burning fat. Shuts off your fat storing enzyme. Prevents blood sugar from elevating. No signal is given by insulin to shuttle blood sugar into your fat cells. 57
Eat to Energize Insulin is the main regulator of fat storage and mobilization, and how all energy in the body is disseminated”. Jorge Cruise The 100
Carbohydrates = 4 calories per gram x average 88 grams per day = 352 calories of the total 1,500 calories per day.
Susan’s Breakfast Smoothie Recipe (wheat free, dairy free, sugar free) 1 serving 1 cup almond/coconut milk 1 tbsp ground flax seed 1 tbsp chia seeds 1 large scoop powdered protein (soy, whey, brown rice, or hemp) 1/2 cup blueberries (Triple the recipe to make 3 servings at a time and pour into 3 separate glasses – keep in the fridge, the chia seeds will expand and make it very filling) Eating a lot of pasta or rice with chicken will still create a high carb count and cause your insulin to rise quickly.
Mixed vegetables and protein are ideal, keeping your insulin normal, feeling full for longer, and better energy. If you do have some carbs, eat them after some chicken.
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Eat to Energize
Reading food labels…. Even yogurt has carbs…
Even healthy, gluten-free foods have high carbs… Who eats only 14 chips?
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Eat to Energize Reading food labels…. Soup—the serving size is 250ml but the can is 540ml– over twice the carbs!
Better get yourself a handbook or an app! Become informed!
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Eat to Energize
Reading food labels…this information is on the Starbuck’s website for you to see...
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Eat to Energize
Reading food labels…. The carb count can be really high on drinks alone!
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Eat to Energize
The chain of events that happens each time you eat.
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