Download - Healthy Weights Connection

Respecting our Gifts:
Healthy Eating
and Active Living
Bernadette deGonzague, M.Sc., RD
Southwest Ontario Aboriginal
Health Access Centre
Living in Balance
Hippocrates: “Let your food be your
medicine and medicine be your food.”
Hippocrates’ theory: Harmony
required a balance among the 4
humours- blood, phlegm, black
bile and yellow bile; an
imbalance resulted in pain and
disease, forming the basis of
medicine
Galen, a Greek physician,
developed the theory of 4
temperaments corresponding
to each “humour”:
Blood: optimistic and
passionate
Phlegm: unemotional or dull
Yellow bile: quick tempered and
willful
Black bile: depression and
despondency
Traditional Diet
Protein: Deer, moose, elk, small
animals (rabbit, squirrel, etc.),
fish, birds, nuts/seeds
Vegetables: wild greens, yams,
cattail root, corn, beans, squash
Fruits: wild berries, grapes, etc.
Grains/starch: Corn, wild rice,
wild rye, cattail, ancient grains
spelt, quinoa
Traditional diet cont.
Calcium foods: Bones of
small
animals/fish,
fish head soup, wild greens
Sugars: Maple, birch syrup
Fats: Bear fat, fatty fish
Today’s diet
Few sources of wild game,
limited species
Greater variety fruits and
vegetables
Grains: whole grain vs. white
Calcium foods: dairy, greens,
soy beverages
Fried, fatty processed meats
(bologna, Klik), fast foods
Abundance of highly processed,
sweet, sugary foods and
beverages
Traditional Activity/
way of life
Hunting, fishing,
trapping, gathering
Food preservation
Work to maintain
home, tools, etc.
Cultivation of crops
Spirituality: thanks to
Creator for food/
medicines
Our
“original
fast foods”
Today’s Activity/way of
life
Sedentary
Kids have average of
40 hours screen time/wk.
Automobiles main transportation
Challenges:
Safety issues
Environmental issues
Financial issues
Role of Food in Health
Energy
Growth
Build muscles
Brain
development
Learning
Healthy skin &
hair
Memory
Sharing
Balance
Security
Fasting/feasting
Comfort
Culture
Belonging
Creator
Love
Role of Activity in Health
Energy
Strength
Balance/
coordination
Prevent disease
Problem
solving skills
Learning
Memory, alertness
Sleep
Balance
Self esteem
Belonging
Stress relief
Fun
Ceremony
Culture
Connect
w/nature
Creator
Healthy Eating
Balance energy in with energy out
Eat often through the day
(include break-fast !)
Go for whole grains
Colour up with fresh fruits,
veggies
Beware of portion distortion
Think your Drink
Healthy eating, cont’d…
Eat when you’re hungry,
stop when you’re full!
Greasy food: “You are what you
eat”…
Be smart at fast food restaurants
Eat traditional food whenever
possible, or prepare market food
in a traditional way…
Foods for health
Meat,
game, fish,
poultry,
beans, nuts
Berries, citrus,
greens, squash,
corn, beans,
carrots
Whole
grain bread,
bannock,
cereals, rice,
pasta
Fish bones,
milk,
yogurt,
cheese,
greens
Four Winds Model
Kibbe Conti,
RD, CDE, LN
Active Living
30 – 60 minutes of activity most
days of the week (“snacktivities”)
Include Strength, Cardiovascular
and Flexibility components
Include a variety of activities that
you enjoy
Strength
Weight lifting
Golf
Canoeing, kayaking
Martial arts
Pilates
Cardiovascular
Running
Lacrosse
Dancing
Swimming
Basketball
Biking
Walking
Flexibility
Tai chi
Yoga
Martial arts
Pilates
Golf
Stretching
Ready for a change?!
I don’t need to change my (eating or
activity) habits
I’d like to change, BUT….
OK, I’ll try _______
I’ve been doing it for a little
while
I’ve got this under control
“If you keep
doing what
you’ve always
done, you’ll keep
getting what
you’ve always
got…”
Making Plans
What needs to change?
Why do you want to change?
When do you want it to change?
Where will the change take place?
How will you get there?
How will you know when you’re
there?
Setting SMART goals
S:
M:
A:
R:
T:
Specific
Measurable
Achievable
Realistic
Timely
Barriers and
Benefits
What barriers may prevent you
from doing what you want to
do
What are the benefits?
Benefits vs. barriers- what
makes it worth the effort to
you?
Let’s Rate
Your
Plate!!
Meal planning
Thank you
Meegwetch
Niahweh
Wliwni
“Imagine what life could be if life
could be what you imagine!!”
Culture2Culture