1. Eating Your Way to Success
Where gourmet food meets healthy living
Eating Your Way to Success
Sigrid Grobys BSc. ND
Chef Martin Yeo

2. To empower people to create & maintain good health
To help people implement healthy living solutions

3. Eating to be Productive
Alertness
Ability to concentrate
Efficiency with the task at hand
Better memory
Energy levels
Eat Your Way to a Promotion?

4. How do you typically feel after eating lunch?

5. The Food & Mood Connection
Tiredness
Low Mood
Hyperactivity
Lack of Motivation
Difficulty Concentrating
Mood Swings
Poor Memory
Anxiety
Attention Deficit

6. The Brain & Gut Connection
The brain contains 100 billion neurons
The gut contains
100 million neurons
The brain and gut communicate together
The wrong foods can make you feel tired, unmotivated…
The right foods can make you feel great, energized…

7. The Brain & Gut Connection
Food
Mood
Gut
Brain

8. What are the right foods? What are the wrong foods?
What is a balanced diet?

9. Glucose From Food Affects Our Mood
Gut
Glucose
Brain

10. Glucose: The Critical Brain Food
Fuel for our brain
Found in carbohydrates
In a sedentary day, the brain consumes 40% of the carbohydrates we eat
Imbalances in the brain’s glucose supply are often the culprit for a low mood

11. Carbohydrate-Containing Foods

12. Carbohydrate-Containing Foods
Starches
Bread
Rice
Pasta/noodles
Grains
Anything flour-based
Fruits
Vegetables
Starchy vegetables
Legumes
Sweets
Chocolate bars
Candy
Sodas
With “sugar added”
Salty Junk Food
Chips

13. Non-Processed / Complex
Classes of Carbs
Processed / Simple
Non-Processed / Complex
White starches
Pasta/Noodles
Rice
Bread
White flour-based products
Sweets
Chocolate bars
Candy
Sodas
With “sugar added”
Salty Junk Food
Chips
Brown starches
Pasta/Noodles
Rice
Bread
Whole wheat flour products
Fruits
Vegetables
Starchy vegetables
Legumes

14. Our body reacts differently to different types of carbohydrates.

15. Carbs: Effect in the Body
Simple
Amount of Glucose in the Blood
Complex
Time

16. Carbohydrate Metabolism
A slower entry of glucose into the bloodstream leads to a healthier physiological response.
Simple carbs can make you feel tired, unmotivated…
Complex carbs can make you feel alert, energized…

17. Slowing Down Glucose Entry
Protein
Fiber
Chicken
Beef
Eggs
Fish
Dairy
Soy
Legumes
Nuts & Seeds
Legumes
Vegetables
Fruits
Nuts & Seeds

18. Practical Tip #1 - Starches
Replace the WHITE
White Pasta/Noodles
White Rice
White Bread
White flour-based products
With BROWN
Brown Pasta/Noodles
Brown Rice
Brown Bread
Wholewheat flour-based products
Unprocessed grains
Quinoa
Millet
Amaranth

19. Why are Complex Carbs Fiber-Rich?
Anatomy of a seed

20. Effects of Food Processing
Complex Carbs = Fiber + Vitamins + Minerals + Glucose
PROCESSING
Simple Carbs = Glucose

21. Simple Carbs are Empty Calories
Processed or Simple
White starches
Pasta/Noodles
Rice
Bread
White flour-based products
Sweets
Chocolate bars
Candy
Sodas
With “sugar added”
Salty Junk Food
Chips =

22. Beware of Hidden Sugar
Ingredients: Sugar, corn syrup solids, hydrogenated vegetable oil, modified milk ingredients, cocoa, cellulose gum, salt, dipotassium phosphate, silicon dioxide, artificial flavour, mono- and diglycerides, guar gum, sodium ammonium silicate.
Talk about the order of ingredients in foods

23. Beware of Hidden Sugar
Ingredients: Sugar, corn syrup solids, hydrogenated vegetable oil, modified milk ingredients, cocoa, cellulose gum, salt, dipotassium phosphate, silicon dioxide, artificial flavour, mono- and diglycerides, guar gum, sodium ammonium silicate.

24. What food product was that?

25. Hot Chocolate

26. Empty Calories Make Us Feel Tired
Without vitamins and minerals, our metabolism becomes inefficient.
Difficulty concentrating
Fatigue
Sleepiness
Lack of Motivation

27. Practical Tip #2: Snacks
Replace empty calories:
Sweets
Chocolate bars
Candy
Sodas
With “sugar added”
Salty Junk Food
Chips
With nutrient-rich goodies:
Nuts & Seeds
Nut butter
Yoghurt
Fruits
Boiled Egg
Soy Products
Vegetables & Dip

28. Practical Tip #3: Meal Break-Down

29. Our Meals are Not Balanced

30. Practical Tip #4: Quantity
Eat a balanced breakfast
Don’t overeat
Bring good snacks from home

31. Practical Tip #5: How to Eat
Slow down & chew
Don’t eat while you are stressed
Don’t eat while doing something else

32. In Summary
Replace white starches with brown starches or unusual grains.
Balance your plate with 1/3 starches, 1/3 protein and 1/3 vegetables.
Don’t snack on processed foods.
Eat a good breakfast.
Slow down while eating.

33. Questions?