Reboot Blood Sugar & Breakfasts

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Reboot Nutrition:

Reboot Nutrition

Eat Food, not too much, mostly plants:

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

Think Nutrients – Not Calories!:

Think Nutrients – Not Calories! Your body seeks nutrients, not just fuel. Calories can be empty. Learn to listen to your innate sense of what your body needs and you won ’ t need to weigh food or worry about portion size. When we are well nourished we are in balance and so eat appropriately.

Don’t Trust The Packet!:

Don ’ t Trust The Packet! Start reading the label and eating real food – not Frankenfood

Slide6:

This is not porridge! Don ’ t believe the claims on the packet. 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.

Slide7:

Over 22% sugar

Slide8:

35% sugar!

Slide9:

Most people every day, are choosing to 'Eat Natural'. Perhaps it is no surprise - every bar is so crammed full of good stuff, it's shocking. In fact, Eat natural bars are so packed with delicious, healthy, premium quality ingredients, that there's no room for any dodgy stuff - no artificial flavours or colours and no preservatives. Just enormous chunky nuts and huge pieces of juicy dried fruit. We use the best natural foods from around the world and always strive to find growers and producers who think the way we do. People who believe that real taste comes naturally, not from additives. Eat Natural!

Slide10:

Yoghurt flavour coating 30%, (palm kernel oil, sugar, MILK whey, dried yoghurt (MILK) , emulsifier: sunflower lecithin), dried apricots 17%, ALMONDS 12%, shredded coconut 12%, glucose syrup, crisped rice (rice, sugar), honey. Over 17% sugar + damaged milk proteins + damaged rice

Slide11:

In the 1960 ’ s Michegan University ran a study where they fed some rats Cornflakes, others the Cornflake box and a control group on rat food. Which group died first?

Slide12:

Rice cakes are processed at high temperatures to get the rice to puff. Oils and proteins contained in the germ of the grain become dangerously denatured. All boxed cereals are similarly processed

Balance Your Blood Sugar:

Balance Your Blood Sugar Unbalanced blood sugar is one of the main reasons people put on weight. Fluctuations in blood sugar put stress on adrenals, thyroid, pancreas and decrease serotonin in the brain.

Glucose & Insulin:

Glucose & Insulin Glucose is used for energy in the body. All carbs convert into glucose - even those from vegetables and whole-grains. Too much glucose in the blood causes the pancreas to release insulin. Insulin triggers the liver to pack the sugar away around your internal organs as fat.

Slide15:

Quick Release Carbs = low fibre + simple sugars White Bread, Corn Flakes, Biscuits, Cakes, White Pasta, White Rice, Polenta, White Potatoes, Rice Cakes, Corn Cakes, Crisps, Fruit Juice, Sweet Fruits, Dried Fruit, Honey, Sugar, Fizzy Drinks, Alcohol Slow Release Carbs = higher fibre + complex sugars Sourdough Bread, Rye Bread, Spelt Bread, Oat Cakes, Sweet Potatoes, Pumpkin/Squash, Root Vegetables, Leaves, Salad Vegetables, Apples, Berries, Pomegranates, Stone Fruit, Molasses, Whole Grains, Pulses, Beans, Nuts , Quinoa

Slow Things Down:

Slow Things Down Fibre, Fat, Gelatine, Fermentation & Chewing help to digest carbs and slow down the conversion to glucose. Vegetables, Wholegrains, Fruit, Nuts and Pulses contain fibre that slows the starch. Vegetables contain more nutrients and less fuel per pound than grains – rely on these for bulk.

Soya:

Soya Unfermented soya should be avoided. Soya milk, flour, textured vegetable protein, soya crisps etc. Eat fermented as tamari, soy sauce, tempeh, natto, miso and occasionally tofu. Soya is goitrogenic, has huge quantities of phytoestrogens that interfere with reproductive function & feminise men and binds with nutrients in the gut so that they are not absorbable.

Breakfast The most important meal of the day – don’t skip it! Aim to eat within 2 hours of waking to boost metabolism. :

Breakfast The most important meal of the day – don ’ t skip it! Aim to eat within 2 hours of waking to boost metabolism.

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Start the day with a caffeine free warm drink. Ginger and lemon stimulates digestion and supports liver. Pukka teas often contain liquorice root, which supports adrenals and regulates sugar cravings. Regular tea causes the kidneys to release minerals into urine - especially potassium, which can raise blood pressure.

Slide20:

Juice is not one of your 5 a day! One smoothie is ok, but it ’ s always better to chew your fruit instead. Add protein and fat to a smoothie to slow it down. Aim for 5 - 8 portions of veg and 1 - 2 portions of fruit.

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Egg and Bacon Muffins Make a batch and keep in the fridge for up to two days. Great for breakfast, snack or lunch Can also be made using homemade wholewheat cr é pes

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Fruit, nuts and live yogurt or Bircher muesli

Slide24:

Porridge can be made from oats, quinoa, rice, millet, buckwheat, chia seeds, squash, ground nuts & seeds. Soak overnight for digestibility and speed.

Slide25:

Revueltos with sausage & tomato Eggs! Scrambled, poached, fried, baked, omelette, Turkish style…

Slide28:

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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