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Why Diet? Diets VS Lifestyle By: Amy Ellsworth Teresa Kazakos Vina Natalia Dieting “Nearly two-thirds of adults are overweight and 30.5% of adults are obese. In 1999, 13% of children aged 6-11 years old and 14% of adolescents aged 12-19 years old were classified as overweight. These adolescents have a 70% chance of becoming overweight or obese adults. 245,000 deaths are related to poor diet and inactivity. US Department of Health and Human Services, National Institute of Health. Bethesda, MA. http://www.niddk.nih.gov/health/nutrit/pubs/statobes.html July 2003. Accessed January 27, 2004. According to study done in 2000 ! obesity accounts for an estimated 112,000 excess deaths among people younger than 70 ! “Risk factor for diabetes in obese is 10%.” • • — JoAnne M. Foody, MD Published in Journal Watch Cardiology May 20, 2005 Findings about diets • Came across three options; something quick something nutritious something to live by • Drop up to 10 pounds in 7 days Cabbage Soup Diet By Amy Ellsworth What is the Cabbage soup Diet? • The cabbage soup diet is a 7 day plan • Everyday you eat cabbage soup • On certain days you are allowed to have specific foods – Healthy Weight Loss – · Stress Relief – · Break Sugar Habits – · Inner Balance – · Youthful Skin – · Lifestyle Change – · Immunity Boosts The idea behind it • “The Cabbage Soup Diet forces your body to work harder during digestion. It turns your body into a fat burning machine. No more starving... No more counting calories... Nothing but easy to follow weight loss!” •Directions: •Slice green onions, put in a pot and start to saute with cooking spray. • • • • • • • • • • • 6 large green onions 2 green peppers 1 or 2 cans of tomatoes (diced or whole) 3 Carrots 1 Container (10 oz. or so) Mushrooms 1 bunch of celery half a head of cabbage 1 package Lipton soup mix 1 or 2 cubes of bouillon (optional) 1 48oz can V8 juice (optional) Season to taste with salt, pepper, parsley, curry, garlic powder, etc. 7 day Menu plan • Day One: Fruit: Eat all of the fruit you want (except bananas). Eat only your soup and the fruit for the first day. For drinksunsweetened teas, cranberry juice and water. • Day Two: Vegetables: Eat until you are stuffed will all fresh, raw or cooked vegetables of your choice. Try to eat leafy green vegetables and stay away from dry beans, peas and corn. Eat all the vegetables you want along with your soup. At dinner, reward yourself with a big baked potato with butter. Do not eat fruit today. • Day Three: Mix Days One and Two: Eat all the soup, fruits and vegetables you want. No Baked Potato. • Day Four: Bananas and Skim Milk: Eat as many as eight bananas and drink as many glasses of skim milk as you would like on this day, along with your soup. This day is supposed to lessen your desire for sweets. •Cut green pepper stem end off and cut in half, take the seeds and membrane out. Cut the green-pepper into bite size pieces and add to pot. •Take the outer leafs layers off the cabbage, cut into bite size pieces, add to pot. •Clean carrots, cut into bite size pieces, and add to pot. •Slice mushrooms into thick slices, add to pot. •If you would like a spicy soup, add a small amount of curry or cayenne pepper now. •You can use beef or chicken bouillon cubes for seasonings. These have all the salt and flavors you will need. •Use about 12 cups of water (or 8 cups and the V8 juice), cover and put heat on low. Let soup cook for a long time two hours works well. Season to taste with salt and pepper. 7 day Menu plan •Day Five: Beef And Tomatoes: Ten to twenty ounces of beef and up to six fresh tomatoes. Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body. Eat your soup at least once this day. You may eat broiled or baked chicken instead of beef (but absolutely no skin-on chicken). If you prefer, you can substitute broiled fish for the beef one one of the beef days (but not both). •Day Six: Beef and Vegetables: Eat to your heart's content of beef and vegetables this day. You can even have 2 or 3 steaks if you like, with leafy green vegetables. No Baked Potato. Eat your soup at least once. •Day Seven: Brown rice, unsweetened fruit juices and vegetables: Again stuff, stuff, stuff yourself. Be sure to eat your soup at least once this day. Negative aspects Negative aspects • Crash diets increase the risk of blood pressure problems, • coronary heart disease, • can disturb the natural metabolic set point • The body experiences malnutrition. • Some people experience – tiredness, – lack of energy and water retention. – light-headed and weak – a decrease in ability to concentrate. • Critics say that weight loss is mainly from water loss. • Some dieters complain of gas, nausea, and light-headedness • The diet is low in • protein, • vitamins and minerals. • Fat Chart Chart 100 major 80 60 6000 40 4000 mg 20 2000 0 0 Food Choleste Vitamin A Vitamin C Folate Energy rol (mg) (mcg (mg) (mcg, Calcium Phospho Magnesi Potassiu Sodium (mg) rus (mg) um (mg) m (mg) (mg) Series1 1513.5 120.1 659.9 359.1 394 603.8 1196 363.7 Series2 1953 300 700 75 400 1000 700 310 Series1 Series2 5027.6 2658.6 4700 Seleni Zinc um (mg) Iron Niacin Vitami Linolei Satur Total (mg) (mg) n E c ated Fat Total Protei Fiber n Series1 53.4 13 13.2 18.8 7 8.8 15.8 53 30.6 78.9 Series2 55 8 18 14 15 12 16.2 56.7 25 46 2300 Series1 Series2 Nutrient Intakes: Food Energy (kcals) 4 Protein (gm) Carbohydrate (gm) 3.5 Total Fiber (gm) 3 Series1 2 Series2 1.5 1 0.5 0 Vitamin Vitamin B12 (mcg) B6 (mg) Riboflavin (mg) Thiamin (mg) RDA 1513.5 1953 78.9 46 198.8 130 30.6 25 53 56.7 Saturated Fat (gm) 15.8 16.2 Monounsaturated Fat (gm) 21.2 Polyunsaturated Fat (gm) 10.6 Total Fat (gm) 2.5 Cabbage Linoleic (omega 6) (gm) 8.8 12 Alpha Linolenic (omega 3) (gm) 1.6 1.1 Cholesterol (mg) 120.1 300 Vitamin A (mcg RAE) 659.9 700 Vitamin C (mg) 359.1 75 7 15 Thiamin (mg) 1.2 1.1 Riboflavin (mg) 2.1 1.1 18.8 14 Vitamin E (mg a-TE) Niacin (mg) Folate (mcg, DFE) 394 400 Vitamin B6 (mg) 2.9 1.3 Vitamin B12 (mcg) 3.7 2.4 Calcium (mg) 603.8 1000 Phosphorus (mg) 1196 700 Magnesium (mg) 363.7 310 Iron (mg) 13.2 18 Zinc (mg) 13 8 Selenium (mcg) 53.4 55 Potassium (mg) 5027 4700 Sodium (mg) 2658 2300 • Drop up to 10 pounds in 7 days – Healthy Weight Loss – · Stress Relief – · Break Sugar Habits – · Inner Balance – · Youthful Skin – · Lifestyle Change – · Immunity Boosts Raw Food Diet By: Teresa Kazakos Raw Food Diet • • • • • • • • • What it is History Beliefs Benefits Negative Aspects Deficiencies Preventions Research Meal Example RAW FOOD DIET "What is it ? A diet that consists entirely of unprocessed and uncooked plant foods which have not been heated above a certain temperature. Depending of the diet the temp ranges from 92F-116F. Heating food is believed to destroy enzymes in food that can aid in the digestion and absorption of food. In addition cooking is thought to reduce the nutritional value of food. Freezing is acceptable to some. The Rules: The Rules: "What can I eat? Eat unprocessed (preferably organic) whole foods like fresh fruit and vegetables, sprouts, seeds, nuts, grains, beans, nuts, dried fruit, and seaweed. "How "How 2.A juice extractor for juicing fruit and vegetables. much? 75 percent of the diet must be living or raw, meaning not heated over maximum temp. do I cook? You can use equipment such as: 1.A dehydrator (equipment that blows air through food at a temperature of less than 116 degrees F). 3.A glass container to soak and sprout seeds, grains, and beans. Beliefs History • Dates back to humans cooking before fire • In 1900’s gained more prominence • In 1984 a book released cited research • Has gained more acceptance in recent years • Advocates: Donna Karen, Demi Moore, & Woody Harrelson • Raw foods contain enzymes which greatly aid in digestion • Heating food degrades or destroys these enzymes • Eating food without these enzymes leads to toxicity in the body • Raw food contain bacteria that stimulate immune system • Raw foods have higher nutrient values than cooked foods Benefits "increased energy "improved skin appearance "better digestion "weight loss "reduced risk of heart disease "enhanced "slow energy aging "boost emotional balance Benefits "Low in sodium "Little to no saturated and trans fats "High in –Folate –Fiber –Potassium –Magnesium –Phytochemicals Negative Aspects: "Has Deficiencies side effect- Detoxification Mild headaches Calcium nausea • Limits bones’ ability to reach optimal mass & density • Osteoporosis • Stunted growth in children cravings GI tract discomfort "Deficiencies Calcium Iron High risk: All B12 Iron • First affects behavior • Pica • Anemia High risk: Infants & young children Women Pregnant women Teenagers Protein Deficiencies B12 • • • • • Atrophic Gastritis Pernicious Anemia Cant convert Folate Muscle weakness Irreversible neurological damage High risk: All Protein • Protein-energy malnutrition • Acute PEMKwashiorkor • Chronic PEM• Marasmus High risk: Infants & Children Precaution "Not right for everybody Children Pregnant or nursing women, People with anemia People at risk for osteoporosis "Toxicity Rhubarb, kidney beans, sprouts, and buckwheat can be toxic when consumed raw and in large quantities. Food may contain bacteria and parasites. Precaution •Don’t necessarily lose weight! "possible –Low body damage bone density risk of dental erosion –E.coli 20th supplements uptake of food with most nutrients underweight (women) –Increases "Take "Increase –Amenorrhea –Being Preventing Deficiencies Research • Early century: 1930 Dr. Paul Kouchakoff found when one eats cooked food blood responds immediately by increasing number of WBC. 1936 dentist Weston A. Price observed dental degeneration. • Recent Research: Decrease risks of cancer "Monitor your diet very closely "Listen to your body "Make regular doctor visits Criticism • Diet to harsh and strict • Research for raw diet may not meet scientific standards • Structure of some foods need to be cooked to use available nutrients • People for the diet claim one wont receive diseases. Appetizers Entrees Sunburgers Oriental Lettuce Wraps dice small or grate: carrots, celery, broccoli stalks, cauliflower, mushrooms, or any variety of veggies that you prefer. Toss with a good oyster sauce or an organic tamari. Add fresh bean sprouts and toss. Spoon veggies into fresh, washed lettuce leaves of your choice. Roll cabbage roll style and enjoy. 2 C sunflower seeds, soaked 6-8 hours 1/2 C carrots 1/2 C celery 3 green onions, sliced 1 red bell pepper, sliced 1/4 C fresh basil 1/4 C fresh parsley Greek Lettuce Wraps dice small: tomatoes, cucumbers, onion, (a little smashed garlic) toss with a good oil a little lemon juice, add fresh basil or any herbs that you prefer. Spoon veggies into fresh, washed lettuce leaves. Add a few good olives and grated firm tofu. Process all ingredients with S blade in a food processor. Make patties and dehydrate at 105 degrees for 12-24 hours until dry. Turn patties over when dehydrating on a teflex sheets after 6 hours. www.living-foods.com/recipes/ www.living-foods.com/recipes/ Dessert Sergei's Young Coconut Dream Cake Crust: - 1 cup raw walnuts - 1/2 cup of your favorite pitted dates - 1/4 cup young coconut water - 4 table spoons of raw carob 1. Blend the walnuts and dates in a food processor till the mixture is smooth. 2. Mix in the 4 Tbs of carob and the coconut water. 3. Spread one layer of crust out on a plate. 4. Place sliced fruits on top of first layer. 5. Place second layer of crust on top. Dessert Sergei's Young Coconut Dream Cake Icing: - 1 cup young coconut meat - water, enough to blend into thick topping - 1 tablespoon honey 1. Blend all the ingredients in a vita-mixer. 2. Spread icing on cake. 3. Decorate with fruit slices and nuts. www.living-foods.com/recipes/ Most of Americans are overweight Why? -Too much calories consumed in the body $Large portion $Excess snacking BY: Vina Natalia $Not stop eating while they are full $Eat not healthy foods Italian food Called Mediterranean Diet because.. #Used in Mediterranean countries %Different by culture, ethnic background, religion, economy, and agricultural production # Italian recipes contain variety of colorful and flavorful foods that are high in nutrients and antioxidant but low in animal fats #Examples: 1.Sautéed String Beans with Diced Tomatoes 2.Bean and Tomato Bruschetta 3.Mediterranean Feta Shrimp with Tomatoes and Spinach Facts.. Mediterranean countries have : oLower heart disease rate oLower certain cancer rate oLower premature death rate •Diets or lifestyle can be influenced by evironmental and social factors –Family –Friends –Advertisement •Genetics do not play role What is Mediterranean Diet? &Healthy Diet This Diet helps reduce : &Based on eating fresh, heart healthy, but delicious ingredients most of which come right out the ground • blood cholesterol levels •Vegetables •Fruits •Grains • risk of heart disease -> premature death • certain types of cancer (mouth, esophagus, stomach, lung, intestines) •diabetes Details.. •Not low in fat -> 40% of energy derived from fat (more than half of the fat is monounsaturated fats) #USDA Recommended 20-35% calories intake from fat •This diet not necessarily means you lose weight!! •This diet recommended for all the people who want to reach a healthier lifestyle