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

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

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

How do you typically feel after eating lunch?

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

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…

The Brain & Gut Connection Food Mood Gut Brain

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

Glucose From Food Affects Our Mood Gut Glucose Brain

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

Carbohydrate-Containing Foods

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

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

Our body reacts differently to different types of carbohydrates.

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

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…

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

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

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

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

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 =

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

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.

What food product was that?

Hot Chocolate

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

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

Practical Tip #3: Meal Break-Down

Our Meals are Not Balanced

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

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

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.

Questions?