Plant strong Indonesia: A Healthy Diet for Everyone

A HEALTHIER YOU

By Dylan Holtkamp

WHAT DETERMINES YOUR HEALTH?

Genes – i.e. your parents

or

Lifestyle

LIFESTYLE DISEASES

Cancer (breast, prostate, colon, lung…) Heart Disease* Diabetes (type I and II) Osteoporosis Alzheimer’s Disease Autoimmune Diseases

* The #1 killer of Americans and Indonesians

TODAY’S AGENDA: A healthy diet for everyone Taking control of what you are eating Steps towards having the Ultimate Energy

now!

WHAT DOES A HEALTHY DIET LOOK LIKE?

Whole Food Plant Based Diet

PLANT BASED

No animal products: meat, fish, dairy, eggs

WHOLE FOOD

Limit oil, sugar, and salt Avoid highly processed foods Select whole grains

PROCESSED FOODS

WHOLE FOODS

BROWN RICE VS. WHITE RICE

All rice starts out as “brown rice”

White rice has been striped of the bran and germ

Brown rice has: Fiber Vitamins B1 and B3

Iron Magnesium Micronutrients

WHY?!!!!

THE RESEARCH

The China Study

Milk protein (casein) turns cancer on in animal studies

Rates of all lifestyle diseases are drastically lower in populations of people who consume mostly a plant-based diet

I HATE VEGETABLES!!!

WHERE I STARTED

Vegetarian = chicken instead of beef I hated all green vegetables I wanted to be strong and healthy

CONTROLLING WHAT YOU EAT

Learn to cook When you prepare your food, you control what

you eat Traditional food from any culture can be made

healthy

Look it up online Many resources available for healthy cooking

Investing time into what you eat is an investment in making yourself feel better and healthier

HELPFUL RESOURCES

Forks over Knives - www.forksoverknives.com

Oh She Glows- ohsheglows.com

Resep Masakan Vegetarian -

makananvegetarian.blogspot.com

WHERE TO START?

5 Tips to be Healthier Now

Switch to brown rice Cook one meal each week Read food labels – learn what you’re

eating Limit how often your meal is fried Eat leafy greens EVERY DAY!!!!

WHY DO YOU NEED LEAFY GREEN VEGETABLES?

Kailan:

Calcium Iron Protein Folate Vitamin A Vitamin C Fiber B vitamins Magnesium

GREEN SMOOTHIES

“Looks weird, tastes great”

+ + +

HOW TO LOOSE WEIGHT

Eat a Whole Food Plant-Based Diet No calorie counting! Eat when you’re hungry Plan out what you are eating each day 30 minutes of exercise every day Stand up and stretch or move every hour

HOW TO GAIN WEIGHT

Eat a Whole Food Plant-Based Diet

No protein shakes required! All vitamins, minerals, and

other micronutrients are included

Eat a diet heavy on whole grains; brown rice, beans, and whole wheat products

Exercise that makes your muscles sore

HEALTH THROUGH MOVEMENT

Every cell in your body functions through movement

Muscles, bones, organs… When we stop moving,

we make it harder for our body to function correctly which ages us faster and causes us to die

Find a way to move every day!

WHAT ARE YOU GOING TO DO TODAY?

A Whole Food Plan-Based Diet is the healthiest way to eat

You decide how you will use this information Write down your health goals and what you

will do to get there You are now empowered with the tools to

have the Ultimate Energy