REBOOT Dorset Nutrition Presentation

Reboot Nutrition: 

Reboot Nutrition

Eat Food, not too much, mostly plants: 

Eat Food, not too much, mostly plants Michael Pollan - In Defence of Food

Real food does not last forever: 

Real food does not last forever Food is not made from bleached flour, hydrogenated fats, sweeteners, textured vegetable protein or hydrolised soya. Try to eat food that will spoil

Blood Sugar Balance: 

Blood Sugar Balance Carbs convert into glucose in the body - even those from vegetables and whole-grains. This glucose is used for energy Too much glucose in the blood causes the pancreas to release insulin Insulin triggers the liver to pack the sugar away as fat around your internal organs as triglycerides

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The outside of a grain is called the ‘germ’. This contains fibre, oils, minerals, vitamins and protein that slow release of carb into the blood stream and nourish the body.

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Jumbo oats make a more satisfying and slow release breakfast as they still contain nutrients from the germ

Refined Carbs: 

Refined Carbs When the germ is stripped away all that is left is a package of starch with virtually no nutrient value - just energy! White rice, White flour, White pasta, Breakfast Cereals, Gluten Free Flour Blends, Factory Breads…

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Is this food? Highly processed, empty calories will lead your body to seek nutrition elsewhere and unbalance your blood sugar. Starting the day with something quick release will cause you to overeat later.

Nutritious Carbs Burn Slowly: 

Nutritious Carbs Burn Slowly Refined carbs and sugars lack B vitamins needed to break down starch, regulate metabolism, support immunity and nervous system. Nutrients are stored in the germ of the grain, but grains need to be prepared properly for absorption.

Preparing Grains, Seeds & Nuts: 

Preparing Grains, Seeds & Nuts All grains should be soaked, fermented or sprouted before consumption to maximise absorption of nutrients. Wholegrains contain vitamin B , but it cannot be absorbed without removing phytic acid in the germ Soak porridge oats, quinoa, brown rice etc in warm water with a spoonful of whey, yogurt, vinegar or lemon juice for 12-24 hours before cooking.

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Sourdough bread releases starch more slowly due to the long rising process. Starch is partially digested during fermentation.

Breakfast Cereals: 

Breakfast Cereals A healthy choice or a triumph for product marketing?

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Branflakes are healthy! Full of fibre! Slow release carbohydrate! Agree or Disagree?

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To this healthy bowl of wholegrains - add 20% refined sugar!

Branflakes are healthy - right?: 

Branflakes are healthy - right? Branflakes start life as wheat kernels (healthy) Kernels are processed into flour (ok) Sugar, salt, & flavourings are added (uh oh!) Pulp is extruded, dried, flattened, toasted in super hot air and dried again. (denatured/empty) Vitamins are sprayed on (unbalance the body)

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Rice cakes are highly refined and processed at high temperatures. Oils and proteins contained in the germ of the grain become dangerously denatured. All cereals are similarly processed

Breakfast The most important meal of the day! Boosts metabolism! 7-9am is optimal time for nourishment and digestion: 

Breakfast The most important meal of the day! Boosts metabolism! 7-9am is optimal time for nourishment and digestion

Breakfast like a King: 

Breakfast like a King Balance your breakfast as you would your supper plate - if there aren’t any vegetables, you need to eat some for a snack or at lunch! If you can’t face breakfast, your blood sugar is too low - eat more protein/fat/veg at supper Include protein to anchor the carbs - milk, yogurt, eggs, cheese, meat, fish, hummus, peanut butter…

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Make a batch of carrot muffins

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Fruit, nuts and live yogurt - quick & simple

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Make wholewheat or spelt pancakes with added buckwheat flour, cooked quinoa, cooked rice, ground almonds, poppy, sesame or flax seeds. Freeze between baking parchment for an instant breakfast - just grill and slather with butter or yogurt!

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Make a smoothie! Fresh Fruit Yogurt / Milk / Kefir Coconut Milk / Avocado Ground Nuts or Nut Butter Cinnamon / Vanilla / Cocoa / Cardamom

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Make some homemade Lårabars by whizzing some nuts, dates and a spoonful of maple syrup or honey in a food processor. Flavour with cocoa, lemon zest, cardamom, cinnamon…

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Revueltos with sausage & tomato

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Eggs florentine on sourdough toast

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Gravadlax & Sour Cream on Courgette Fritter

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Instant banana ice-cream A fantastic decadent yet healthy summer breakfast!

Fats: 

Fats

Which one of these could help you survive a month on a desert island?: 

Which one of these could help you survive a month on a desert island? Corn Alfalfa sprouts Sausages Peaches Bananas Milk Chocolate Spinach

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Fat is Good for You!

Fat helps digest carbohydrate and protein: 

Fat helps digest carbohydrate and protein

Saturated Fat: 

Saturated Fat It has a straight structure allowing the molecules to pack together tightly. Saturated fat is solid at room temperature and stable at high temperatures. Animal Fats & Tropical Oils

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Cells are composed of 50% saturated fat Cutting saturated fat out of the diet results in: soft cells, joint stiffness, brittle bones, gallstones & inflammatory conditions.

Cholesterol protects your heart!: 

Cholesterol protects your heart! You need dietary cholesterol (HDL) in order to make adrenal hormones, form the tissue around your heart and protect your liver. Without cholesterol in your diet, your liver starts to make it and this is LDL, or bad cholesterol

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Butter, Eggs, Whole Milk, Organ Meats & Seafood are the best sources of vitamins A & D needed for immunity, bones, eyesight, protection from cancer and infection. Also good sources of cholesterol.

Mono-unsaturated Fat: 

Mono-unsaturated Fat Has a slightly kinked structure from one unfilled hydrogen bond. Liquid at room temp - semi solid when chilled Moderately stable - only used for gentle cooking. Olive Oil, Nuts, Avocados & butter

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Monounsaturated fat & vitamins B, E & K Higher in potassium than bananas. Avocados are satisfying due to their high fat content. Eating fat raw is the optimum way to absorb it.

Poly-unsaturated Fat: 

Poly-unsaturated Fat A wavy structure from lots of un-bonded atoms. Prone to rancidity. Liquid at all temperatures. Unstable when heated - best consumed raw or lightly cooked. Vegetable oils, fish oils, flax oil, nuts, butter, omega 3 & 6 fats

Omega 3 versus Omega 6: 

Omega 3 versus Omega 6 You need a ratio of 1:3 omega 3 to 6 . Western diets have a ratio of over 1:10 Leading to inflammation due to lack of balance. Grains, Poultry, Vegetable Oils and Processed Foods are high in inflammation promoting Omega 6 Oily Fish, Grass Fed Meat, Seeds and Dark Leaves are rich in anti-inflammatory Omega 3

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A quick, nutritious meal - high in omega 3. Fillet a mackerel and fry flesh side first in duck fat or more gently in olive oil. Eat with a dollop of sour cream, cornichons and a huge leafy salad. Yum!

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Fats to cook with: Goose fat, chicken fat, lard, dripping, coconut oil, un-salted butter, ghee sesame oil, olive oil Fats to dress food with: Olive oil, walnut oil, sesame oil, almond oil, hazelnut oil, avocado oil

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An Eater’s Manifesto - How to eat…

Eat Food…: 

Eat Food…

Don’t buy food where you buy fuel!: 

Don’t buy food where you buy fuel! Fuel stations do not sell food! Be prepared with real food for snacks and meals Keep food at work so you’re not caught short. Get a veg and meat box delivered to cut out shopping time.

Variety: 

Variety Eat a ra in bo w of vegetables - something green & orange/red every day. Try new vegetables when you see them and eat seasonally. Eat local vegetables and meat - try a veg or meat box (Abel & Cole or Riverford Farm) Try new grains: Quinoa for salads/tagines, Buckwheat/Rye/Spelt for pancakes and muffins…

Pay More - Eat Less!: 

Pay More - Eat Less! Quality not quantity will ensure that you get the maximum nutrient value out of your food and therefore need to eat less to be satisfied.

Buy the Best Salt and Sugar!: 

Buy the Best Salt and Sugar! Coloured salts such as Fleur de Sel, Celtic Sea Salt and Himalayan Rock Salt contain minerals that nourish the body. Mineral rich sweeteners do not rob the body of nutrients. Use: rapadura sugar, maple syrup, raw honey, dates, raisins, mollasses, liquorice root and stevia.

Not Too Much…: 

Not Too Much…

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Eat at a table - your desk is not a table! People tend to eat less at communal meals. Eat slowly and engage with your family or read a book. This will allow you to register when you are full. Don’t eat in your car - stop driving and get out!

Spend Time Eating: 

Spend Time Eating Spend time chewing slowly. Put your cutlery down between mouthfuls. Allow yourself to register when your stomach feels full by only eating to 90% fullness and then waiting 10-15 minutes. Picnic in the park at Lunch, or walk somewhere to eat.

Invest in a Slow Cooker: 

Invest in a Slow Cooker

Snack only if you need to : 

Snack only if you need to Your meals should be satisfying enough to keep you going for 3-4 hours. Snack while you are adjusting your eating patterns to keep blood sugar stable. R aw veg , nuts, dried fruit, cheese , strained yogurt, oatcakes, fruit , eggs, cold meat , soup, left-overs, quinoa salad , leaves, chicken stock, homemade energy bars, muffins… and even a couple of squares of very dark chocolate !

Allow Yourself Treats: 

Allow Yourself Treats Denying yourself any treats can lead to bingeing on unhealthy junk food. Only buy food you want to eat and you won’t be tempted when biscuits are calling from the cupboard! Eat well 90% of the time and the rest won’t hurt

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Bake something wholesome and decadent occasionally. Almond and chocolate cupcakes sweetened with maple syrup. Frosted with avocado chocolate truffle.

Mostly Plants…: 

Mostly Plants… Be prepared! Batch cooking will ensure you have ready meals in the freezer. Lunch keeps your blood sugar stable, energy constant and stops mid afternoon cravings.

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Quinoa is high in Iron, Phosphorus, Magnesium and Protein, with a complete set of Amino acids. Rice or quinoa salad with some: raw veg, feta, cold meat or fish, chickpeas, leaves and herbs

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Sweet potatoes contain fibre, beta-carotene, and vitamins C & B6. Butter slows down the starch.

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Cold meat, crudit és, garlic mayonnaise (aioli) or horseradish and cream, lots of leaves with olive oil dressing! Cold

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Lettuce wrap Simply wrap some protein and pickle/roast veg or avocado in a piece of romaine or other large leaved lettuce.

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Make big batches of soup and freeze in portions

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Frittata or Tortilla Courgette, pea, spinach, red pepper, sweet potato… Anything in the fridge can go in a frittata!

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Low carb mini quiches. Make a batch and keep in the fridge for up to two days. Great for breakfast, snack or lunch

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Wholemeal pitta stuffed with salad and hummus or cold meat or smoked-salmon or tinned mackerel or Spelt/buckwheat pancake wrap