The Japanese eat very little fat and suffer fewer heart · your body’s natural hunger/satiety cues to reach your optimal health • How to use your body’s cues to eat in a delicious,

TheJapaneseeatverylittlefatandsufferfewerheartattacksthanAmericans.TheMexicanseatalotoffatandsufferfewerheartattacksthanAmericans.TheChinesedrinkverylittleredwineandsufferfewerheartattacksthanAmericans.TheItaliansdrinkalotofredwineandsufferfewerheartattacksthanAmericans.TheGermansdrinkalotofbeersandeatlotsofsausagesandfatsandsufferfewerheartattacksthanAmericans.

TheJapaneseeatverylittlefatandsufferfewerheartattacksthanAmericans.TheMexicanseatalotoffatandsufferfewerheartattacksthanAmericans.TheChinesedrinkverylittleredwineandsufferfewerheartattacksthanAmericans.TheItaliansdrinkalotofredwineandsufferfewerheartattacksthanAmericans.TheGermansdrinkalotofbeersandeatlotsofsausagesandfatsandsufferfewerheartattacksthanAmericans.

CONCLUSION

Eatanddrinkwhatyoulike.SpeakingEnglishisapparentlywhatkillsyou.

• Backgroundinformation• Howtouseintuitiveeatingskillstogetintouchwithyourbody’snaturalhunger/satietycuestoreachyouroptimalhealth

• Howtouseyourbody’scuestoeatinadelicious,satisfyingandcancerfightingway

•Intuitiveeatingisanon-dietapproachandmoreeffectivewayatattainingahealthyweightratherthanobsessingoverfoodandcalories•Itisamethodthatusesyourbody’sownhunger/fullnesssignalstoguideeatingbehaviors

Physicalhunger EmotionalhungerBelowtheneck Abovetheneck

Occursseveralhoursafterameal

Unrelated totime

Goesawaywhenfull PersistsdespitefullnessEatingleadstoafeelingof

satisfactionEatingleads toshameand

guilt

• Astudyin2006foundthatintuitiveeatingwasamoresuccessfulapproachtoweightmanagementthanthedietapproach

• Intuitiveeatingwasassociatedwithanincreaseinenjoymentandpleasureoffood,lowerBMIandfewerdietingbehaviors/foodanxieties

10

FivetoThriveplanforfightingcancer

Spirit

Rejuvenation

DietSupplements

Movement

Allhelpwith•Theimmunesystem•Inflammation

•Hormonalbalance•Insulinresistance•Digestionanddetoxification

Parasympathetic• Restanddigest• Normalizesheartrate

• Maintainshomeostasis

• Increasesbloodsupplytothedigestivesystem

• Increasessalivation

Sympathetic• Fightorflight• Speedsupheartrate

• Increasesheatrate

• Takesbloodsupplyawayfromdigestivesystem

• Decreasedsalivation

• Leadto:• Deprivation• Fakefoods

• Honoryourhungerandfullness• Putyourforkdownbetweenbites

• Maketimetoappreciateyourfoodeven15minutesisbetterthannothing

• Pauseinthemiddleofamealorsnackforatimeouttoyourbodyandtastebuds

• Whenyoufinishaskyourselfwhatyourfullnesslevelis:• Discoveringyourfullnesslevelwillhelpyoutoidentify

yourlastbitethreshold• Notice:• Taste• Texture• Aroma• Appearance• Temperature• Volume/capacity

• Bored• Tired• Stressed• Happy• Sad• Procrastinate-y

• Callafriend• Dodeepbreathing• Listentomusic• Goforawalk• Adultcoloringbooks

Seasoning Whatitdoes Howtouseit

Cayenne Anti-bacterialBoosts metabolism

Smallsprinkle inlemonwaterInsoups/ineggdishes

Cinnamon Lowersbloodsugar Inoats, smoothiesorcoffee

Cocoa RichinantioxidantsLowersbloodpressureandcholesterol

Withyogurt oron fruit

Garlic Anti-bacterialAnti-inflammatoryHeartandcancerprotective

Cooked insoups, stews,choppedwithtomatoesfororsalsaRoastedonvegetablesorinstirfries

Ginger (fresh) Easesbloating, helpsdigestion, anti-inflammatory, immuneboosting

Grated insaladdressings,blended insmoothies, inhottea

Seasoning Whatitdoes Howtouseit

Oregano(dried) ControlsbloodglucoseAntifungalCancerprotective

On topofbakedeggplantWholegrainpizza,blackbeanpastaorspaghettisquash

Lemon/lime Immuneboosting Putinwater,overfish/protein/in salads

Parsley (fresh) Promotesdigestion/detoxificationContainsbonebuildingvitaminK

Put intosalads,soups,onproteins

Seaweed Containsiodine/important forthyroidhealth

Useinsteadofsaltincooking

Turmeric Anti-inflammatory,helpspreventcancersfromgettingintobloodsupply

Useintea,easily maskedwithtomatosauce,goesgreatonproteins

• Kohlrabi• Jicama• Starfruit• Watercress• Mustardgreens

• Whatdoyoulikebest?• Howdoyoulikethemprepared?• Rawvsfresh• Roastedvssteamed

•Beetsthinbilesoitcanmovefreelythroughliverandsmallintestinehelpingtobreakdownfatandremoveit•Spinach,Swisschardrichinzincgoodfortheimmunesystem•Cruciferousvegetableslikebroccoli,kale,brussels,cauliflowerpromotemethylationtopromotenormalDNAreading.Alsoshiftbalancetowardshealthydetoxification,containcalciumd-glucarate andDIM•Mushroomsmaitake,reishi,chaga,cordyceps,shitakegreatfortheirimmunesystem•Seavegetableslikeseaweedareagreatsourceofiodineimportantforhormonebalance

• Gotoafarmersmarket• JoinaCSA(communitysupportedagriculture)• Growagarden

•Tulsi (holybasil)•Nettle•Chaga•Lemonwater•Pomegranatejuice•Greentea

Negative Positive

Ihadaterribleweek Ihadsomesuccessthisweek

AllIatewassweets IhadmoresweetsthanIwishedbutIhadlotsofotherfoods too

Iate asliceofcake Ienjoyed thatsliceofcakeandsavoredeachbite.IamgladIstuckwith1sliceandfeltsatisfied.

Ioverate Ihonoredmyhunger

Ihatemythighs Mylegsareamazing. IamsogratefulIcanwalk,exerciseandmove!

Howdoyoufeelwhenyoueathealthy?

•Ignoretheclaimsatthefrontofthepackage•Eatwholefoodswithsmallingredientlists•Ifyoudon’tunderstandwhatisinit,don’tuseit•Avoidcolors,sweetenersandflavorsasmuchaspossible

•Checkservingsizesandservingpercontainer•Notethepercentagesfordailyvalue:•20%ormoreishighand5%orlessislow

INGREDIENTS: DATES, PEANUTS, CHOCOLATE CHIPS, SEA SALT

Instead ofthis Trythis

Toastwithbutter Toastwithavocado

Raisin bran Oatmealwithraisins

Enrichedbagel Sproutedenglish muffin

Flavoredcreamers Coconutmilkwithcinnamon

Pancake syrup Pure maplesyrup

•Baggedgreens•Cookedfrozenwholegrains•Frozenfruitsandvegetables•Sproutedwholegrainbread/tortillas•Cannedbeans(BPAfreewheneverpossible)•Sauceandseasonings•Blackbeanpasta

•Donothavetogiveitallupbutneedtobalanceit•Naturallyreleaseshappyhormonesandsignalssafety•Trytousemorenaturalsweetenerswhenusing•Palmsugar,honey,datesugar,blackstrapmolasses,puremaplesyrup,xylitol,stevia

Balancemealsforoptimalbloodsugarandsatiety25-30%proteins20-30%goodqualityfat40-50%complexcarbohydrates

• Breakfast• Overnightoatswithchia seedsandberries• Wholegrainwafflewithpeanutoralmondbutterandberries

• Icelandicyogurtwithnuts,fruitandcinnamon• Eggswithveggiesandsproutedtoast• Sproutedenglishmuffinwithavocado

• Lunch• Saladwithbeans,olives,quinoaandveggiesofchoice

• 100%wholegrainbreadwithsalmonsaladmadewithavocado,spinach,tomato

• Soupwithchicken,veggies,wholegrainpasta

• Dinner• Wholegraintacoswithbeans,lettuce,tomato,guacamole,olives

• Wholewheatpitapizzawithsidesalad• Chickenmeatballswithchickpeapastaandsteamedveggies

• Doesnothavetobeallatonce• Try30minintotal• Havefun!

1) Practicebodylove!2) You’retheboss3) Funisthesecret

• Respectandhonoryourbody• Turnnegativeselftalkintopositive• Eatnourishingfoodsforyourbodyandsoul• Taketimetotrulyenjoywhatyouareeating

EatingOneRaisin/HersheyKiss:AFirstTasteofMindfulness

Holding First,takearaisinandholditinthepalmofyourhandorbetweenyourfingerandthumb.Focusingonit,imaginethatyou’vejustdroppedinfromMarsandhaveneverseenanobjectlikethisbeforeinyourlife.SeeingTaketimetoreallyseeit;gazeattheraisinwithcareandfullattention.Letyoureyesexploreeverypartofit,examiningthehighlightswherethelightshines,thedarkerhollows,thefoldsandridges,andanyasymmetriesoruniquefeatures.Touching Turntheraisinoverbetweenyourfingers,exploringitstexture,maybewithyoureyesclosedifthatenhancesyoursenseoftouch.Smelling Holdingtheraisinbeneathyournose,witheachinhalationdrinkinanysmell,aroma,orfragrancethatmayarise,noticingasyoudothisanythinginterestingthatmaybehappeninginyourmouthorstomach.PlacingNowslowlybringtheraisinuptoyourlips,noticinghowyourhandandarmknowexactlyhowandwheretopositionit.Gentlyplacetheobjectinthemouth,withoutchewing,noticinghowitgetsintothemouthinthefirstplace.Spendafewmomentsexploringthesensationsofhavingitinyourmouth,exploringitwithyourtongue.

TastingWhenyouareready,preparetochewtheraisin,noticinghowandwhereitneedstobeforchewing.Then,veryconsciously,takeoneortwobitesandnoticewhathappensintheaftermath,experiencinganywavesoftastethatemanatefromitasyoucontinuechewing.Withoutswallowingyet,noticethebaresensationsoftasteandtextureinthemouthandhowthesemaychangeovertime,momentbymoment,aswellasanychangesintheobjectitself.SwallowingWhenyoufeelreadytoswallowtheraisin,seeifyoucanfirstdetecttheintentiontoswallowasitcomesup,sothateventhisisexperiencedconsciouslybeforeyouactuallyswallowtheraisin.FollowingFinally,seeifyoucanfeelwhatisleftoftheraisinmovingdownintoyourstomach,andsensehowthebodyasawholeisfeelingaftercompletingthisexerciseinmindfuleating.11MarkWilliams,JohnTeasdale,Zindel Segal,andJonKabat-Zinn (2007).TheMindfulWaythroughDepression:FreeingYourselffromChronicUnhappiness.NewYork:GuilfordPress

http://hfhc.ext.wvu.edu/r/download/114469