Hadassah Presentation Notes and Links

                                                                                                

This page is the notes and links from a presentation that I did for a local Hadassah group! Hadassah ladies, if you have questions, you can text me.. Remember to always check with your doctor before making any dietary changes. Each person is different.

 

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Link to the book on Mastering Diabetes - by Dr. Cyrus Khambata - new cutting edge onto on fat and insulin resistance and rising blood sugars. A great read..

**** If you don't want to read the book, go on Youtube and look for his videos that are free and give lots of the information too... 

(same link to Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes

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Links to Amazon Products for the organic peanut powder with most of the fat removed and the unsweetened organic cocoa powder.

Organic Peanut Butter Powder link on Amazon

              Unsweetened Organic Cocoa Powder 

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             Essentials For Healthier Living 

      *****Fiber, 

****Antioxidants, 

****Anti-inflammatories 

1. Fiber - Women over 50 need a minimum of 21 grams/day

Fiber does much more than just keep us regular.

• Helps regulate blood sugar
• Important to help regulate cholesterol  
• Important for elimination of waste and toxins from body that may lead to disease if not eliminated daily. 

 Good Sources of Fiber : some examples

1/2 cup dry oatmeal -  6-8 grams. (1 cup cooked)

* varies depending if rolled oats, instant oats, steel cut oats

1 cup of blackberries- 7 grams (+ lots of antioxidants)

1 cup of raspberries -  8 grams (+ lots of antioxidants)

1/2 cup of cooked chickpeas- 8 grams

1 cup of cooked mixed vegetables- 8 grams

1 banana-  3 grams

4 ounces of chicken- 0 grams

2 eggs -                       0 grams

3 ounces of cheese-   0 grams (any kind of cheese)

4 ounces of fish-        0 grams (any kind of fish) 

 Additional Fiber chart (link) Medical News Today

Remember, fiber is needed for elimination of toxins, regulation of blood sugar, and assisting to rid bad cholesterol  

If you are experiencing digestive problems, consider your fiber intake !! ( **always check with your doctor before making changes to your diet)

Read : The 20 Best Sources of Fiber on a Plant-Based Diet

 Article : Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: 2017 review of studies Trusted Source- for article

Sources: (link) The Beet  and (link) Medical News Today

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2. Antioxidants- 8,000-11,000 units is the minimum RDA(recommended Daily Allowance)

• Helps protect our bodies against cell damage-
• Cell damage may play a roll in heart disease, cancer, and other diseases. (Source: Mayo Clinic)  
• Cell damage may be caused by pollution, pesticides, chemicals in cleaning supplies, chemicals in cosmetics, fried foods, oxidation of foods, cigarette smoke, exhaust fumes from cars, sleep deprivation, illness etc. 

• Need powerhouse Antioxidant Protective foods at every meal
• Not all fruits and vegetables are created equal- .
• Choose fresh or frozen over canned- 
• Berries (especially blueberries and wild blueberries) 
• Dark greens (spinach, kale, collards, arugula) contain more antioxidants than lighter colored lettuces.
• Eat a rainbow of colors in your fruits, vegetables, legumes, to get the most benefit. Each color offers a different protection.

Highest in Antioxidant Content 

• Blueberries especially wild blueberries (usually sold frozen at BJ's, and most supermarkets- I've bought a brand named Wymans)
• Cruciferous vegetables (such as kale, broccoli, cauliflower, arugula, red cabbage, cabbage, watercress, Brussels sprouts, bok choy etc.) 
• Orange, yellow, and red vegetables such as winter squash, carrots, oranges, sweet potato
• Legumes (such as lentils, beans, split peas) 
• Dark leafy greens (such as spinach, kale, collards, etc.)
• Garlic, leeks, onions, and chives
• Green tea and other teas
• Red or purple grapes or any red or purple vegetable 
• Pink/red produce (such as watermelon, grapefruit, papaya, red cabbage. radicchio
• fresh herbs and spices such as basil, oregano, thyme, mint, 
• Seeds such as chia seeds, flax seeds

10 Superfoods  to Eat Daily for Optimal Health (link to article)

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  INFLAMMATION

Certain foods can cause an inflammatory response in our bodies. Continuous exposure to inflammatory foods may cause symptoms such as body pain, fatigue, insomnia, depression, anxiety, gastrointestinal problems such as constipation or acid reflux, diarrhea.

Which foods are inflammatory? 

 Some foods that may cause inflammation are 

• trans fats- hydrogenated oils, margarine, and these products are often used in processed or prepared  foods.
• fast food - food from fast food restaurant where vegetable oils, margarine, high sugar, and refined carbs are used.
• sugar is inflammatory-all cookies, cakes, candy, etc 
• refined carbohydrates- white bread, white rice, anything made with sugar or white flours. 
• processed meat - bologna, salami, pastrami, lunch meats, etc.
• alcohol in excess
• vegetable oils-corn oil, safflower, sunflower, soy oil or any oil that is high in Omega 6- which is in most processed foods. These oils can cause inflammation in the body. Best is olive oil or avocado oil. 

Which foods help relieve inflammation ? 

Did you know that some foods may actually help reduce inflammation.We are looking antioxidant rich foods that are protective and restorative to cellular health.

• Vegetables- such as celery, broccoli, spinach, sweet potato etc.
• Fruit- such as apples, pears, citrus, 
• Berries- especially blueberries
• Turmeric- A wonderful spice to reduce inlfammation  
• Ginger-helps soothe digestion and inflammation
• Foods high in calcium- I choose plant-based foods such as spinach, kale, sunflower seeds, sesame seeds, almonds, figs, and tofu.
• Nuts such as almonds, cashews, and walnuts

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Foods That Provide Fiber + Antioxidants are also usually Anti-inflammatory. So plant-based foods are a win win all around. 

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Breakfast: Overnight oats (recipe link)

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Lunch: (link)SALAD MAKING SHORTCUTS

Salad with (link) chickpeas and chunks of cooked sweet potato

Top with dressing of your choice or my simple tahini dressing: 

Tahini dressing:

Ingredients: 

1/3 cup of tahini paste

1/3 cup of water

1/3 cup of freshly squeezed lemon juice 

1/2 teaspoon of cumin

Optional: garlic powder, 3 Tablespoons of olive oil 

Directions: 

Mix together and use as a dressing

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Potato Vegetable Salad  (link to the recipe)

Sweet Potato and Peach Salad (link to recipe)

Black Bean Burgers (link to recipe)

Dr. Gregor, author of How Not To Die, made a checklist of his daily dozen list which includes the foods and beverages you should make sure you eat daily for the greatest health benefits and protection from disease.  (link) Nutrition Facts - Dr. Gregor - educational and helpful information, wonderful resources, scientific information, helpful charts, 

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My green smoothie for breakfast or a snack pick me up;

Ingredients: 

1 rib celery, cut in thirds

1 handful of baby spinach or baby kale

1 banana

1 cup of wild frozen blueberries

1/4 teaspoon of turmeric

1/2 teaspoon of cinnamon 

1 cup almond milk

1 teaspoon of ground flax seed

Combine in a strong blender until smooth

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Very short video(link) 

What I eat for Breakfast video by plant-based doctors

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Lowest antioxidant Foods

**Plant foods have 64 more times the antioxidant value than animal foods. Source: Dr. Gregor

• Several human studies have found links between high intake of cruciferous vegetables (five or more servings per week) and reduced risk of various cancers (breast, colorectal, lung, and prostate). Source: Alive
• Oats is one of the few grains with a good source of antioxidants: Source : 7 scientific health benefits of oatmeal 

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Directions for Nice Cream: 

Blend 1 frozen banana, 2 tablespoons of unsweetened cocoa powder, 2 tablespoons of peanut butter powder with 1/4 cup of nut milk. It will not come out as firm as my nice cream photo but close. It depends on your blender.

For a shake: Follow directions but add 1 cup of nut milk

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Links to Amazon Products- This is where I buy my products on Amazon. 

Organic Peanut Butter Powder link on Amazon  (link)

              Unsweetened Organic Cocoa Powder    (link)

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                              Great  8 MINUTE VIDEO:  

Link: 

CHECKLIST OF FOOD TO EAT DAILY link:(How Not To Die)

https://www.youtube.com/watch?v=enYITYwvPAQ

Tools such as InstaPot, slow cookers, blenders, can be a tremendous help and time savers

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YOUTUBE: free Walking Video - Leslie Sansome walk at home with Leslie- it is easy and effective.

Resources for books, videos, etc. 

Look on Youtube for free videos by all of the following doctors and people. They give a wealth of information on the latest cutting edge health and diet ideas! You don't have to buy their books- get them at the library - 

You can also find lots of recipes for overnight oats, Budda bowls, plant-based ideas on Pinterest, Youtube, Instagram. 

Dr. Gregor

Dr. T. Campbell 

Dr. Essylton

Dr. Neal Barnard

Doug Lisle

Dr. McDougall

Reading List and some links

1. How Not to Die- Dr. Greger

2. How Not to Diet- Dr. Greger

3. The China Study- T. Campbell

4. Prevent and Reverse Heart Disease - Dr. Esselstyn

5. The Starch Solution - Dr. McDougall

7. The Pleasure Trap- Doug Lisle

8. Amazing Documentary: Forks over Knives ( you have to rent it)

9. Forks Over Knives Website ( I linked you to plant-based eating success stories) but browse the rest of the website too.

10. McDougall Website 

11. Mastering Diabetes- Dr. Cyrus Khambatta excellent book on the fat connection and diabetes. 

6. Reversing Diabetes- Dr. Neal Barnard

12. Physicians Committee for Responsible Medicine

How to Order My Soups Cookbook or text me for local pick up... 

Bonus Soup: My favorite butternut squash lentil soup recipe is easy to make but developed after my cookbook. A new recipe for you!

                "Let Food Be Thy Medicine"- Hippocrates