A HEALTHIER YOU
By Dylan Holtkamp
WHAT DETERMINES YOUR HEALTH?
Genes – i.e. your parents
or
Lifestyle
LIFESTYLE DISEASES
Cancer (breast, prostate, colon, lung…) Heart Disease* Diabetes (type I and II) Osteoporosis Alzheimer’s Disease Autoimmune Diseases
* The #1 killer of Americans and Indonesians
TODAY’S AGENDA: A healthy diet for everyone Taking control of what you are eating Steps towards having the Ultimate Energy
now!
WHAT DOES A HEALTHY DIET LOOK LIKE?
Whole Food Plant Based Diet
PLANT BASED
No animal products: meat, fish, dairy, eggs
WHOLE FOOD
Limit oil, sugar, and salt Avoid highly processed foods Select whole grains
PROCESSED FOODS
WHOLE FOODS
BROWN RICE VS. WHITE RICE
All rice starts out as “brown rice”
White rice has been striped of the bran and germ
Brown rice has: Fiber Vitamins B1 and B3
Iron Magnesium Micronutrients
WHY?!!!!
THE RESEARCH
The China Study
Milk protein (casein) turns cancer on in animal studies
Rates of all lifestyle diseases are drastically lower in populations of people who consume mostly a plant-based diet
I HATE VEGETABLES!!!
WHERE I STARTED
Vegetarian = chicken instead of beef I hated all green vegetables I wanted to be strong and healthy
CONTROLLING WHAT YOU EAT
Learn to cook When you prepare your food, you control what
you eat Traditional food from any culture can be made
healthy
Look it up online Many resources available for healthy cooking
Investing time into what you eat is an investment in making yourself feel better and healthier
HELPFUL RESOURCES
Forks over Knives - www.forksoverknives.com
Oh She Glows- ohsheglows.com
Resep Masakan Vegetarian -
makananvegetarian.blogspot.com
WHERE TO START?
5 Tips to be Healthier Now
Switch to brown rice Cook one meal each week Read food labels – learn what you’re
eating Limit how often your meal is fried Eat leafy greens EVERY DAY!!!!
WHY DO YOU NEED LEAFY GREEN VEGETABLES?
Kailan:
Calcium Iron Protein Folate Vitamin A Vitamin C Fiber B vitamins Magnesium
GREEN SMOOTHIES
“Looks weird, tastes great”
+ + +
HOW TO LOOSE WEIGHT
Eat a Whole Food Plant-Based Diet No calorie counting! Eat when you’re hungry Plan out what you are eating each day 30 minutes of exercise every day Stand up and stretch or move every hour
HOW TO GAIN WEIGHT
Eat a Whole Food Plant-Based Diet
No protein shakes required! All vitamins, minerals, and
other micronutrients are included
Eat a diet heavy on whole grains; brown rice, beans, and whole wheat products
Exercise that makes your muscles sore
HEALTH THROUGH MOVEMENT
Every cell in your body functions through movement
Muscles, bones, organs… When we stop moving,
we make it harder for our body to function correctly which ages us faster and causes us to die
Find a way to move every day!
WHAT ARE YOU GOING TO DO TODAY?
A Whole Food Plan-Based Diet is the healthiest way to eat
You decide how you will use this information Write down your health goals and what you
will do to get there You are now empowered with the tools to
have the Ultimate Energy
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