Diet and Lifestyle Choices for Health Pt 4 ACHS.edu

Diet and Lifestyle Choices for Health by Dr Arianna Staruch Academic Dean at American College of Healthcare Sciences

Join Dr Staruch as she discusses healthy diet and lifestyle choices for wellness. This community wellness class was presented at the American College of Healthcare Sciences (ACHS) campus in Portland Oregon. Dr Staruch is the Academic Dean at ACHS.

Part One
Includes health choices, Standard American Diet (SAD), food as fuel, carbohydrates to balance blood sugar and insulin, balancing calories in vs out, carbohydrates, protein, portion size, eating frequency, basal metabolic rate, sugary snacks and breakfast cereals, cycle of high blood sugar/high insulin, high fructose corn syrup versus glucose.

Tips: Three meals plus two snacks a day to keep basal metabolic rate going.
Protein at every meal
Carbohydrates from vegetables
Stick to foods on low glycemic index
Smoothie in morning with protein powder

Part Two

Includes the Glycemic index, High Fructose Corn Syrup, bananas versus oranges for potassium, calories, calorie requirements, menu planning, breakfast, protein at breakfast, organic eggs and omega-6 to omega-3 ratios (1:1 ratio for organic, 20:1 for non organic eggs); lecithin in eggs, cholesterol.

Tips:
Eat breakfast!
Eat sufficient protein at breakfast.
Don’t rule out eggs as a source of protein but always use organic eggs
Choose an orange rather than a banana for a low glycemic index boost of potassium.
Organic eggs have a ratio of 1:1 omega-3 to omega-6 fatty acids, while non-organic eggs have 20:1. Omega-3 is anti-inflammatory, while omega-6 is inflammatory.

Part Three
Turkey burgers, beans, lunch beyond the sandwich, yogurt, healthy snacks, bedtime protein snacks for kids who wet the bed or have trouble waking up, bedtime snacks for diabetics, potatoes, fish oils, menu choices.

Tips:
Serve cut vegetables and hummus as a snack instead of chips and dips
Have a pre-bedtime snack with some protein
Choose sweet potatoes, yams, or Yukon gold potatoes– baked with skin instead of mashed potatoes or white potatoes in general
Add fish to your diet – salmon, - or supplement if you don’t eat fish
Olive oil and peanut oil best to cook with as don’t break down with heat
Flax oil good for salad dressing
Look for specific terms in menus – poached, etc rather than double creamed!



Part Four
Restaurant tips, balancing calories, exercise, pedometers, diet diary, food diaries, stress, goals, coconut and other oils

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