Mais conteúdo relacionado Semelhante a Maintaining a Healthy Diet with a Clean Eating Strategy Semelhante a Maintaining a Healthy Diet with a Clean Eating Strategy (20) Mais de Cancer Treatment Centers of America Mais de Cancer Treatment Centers of America (9) Maintaining a Healthy Diet with a Clean Eating Strategy1. © 2014 Rising Tide
Maintaining a
Healthy Diet with a
Clean Eating Strategy
Judith Hallisey
Executive Chef & Director of Menu Development
Cancer Treatment Centers of America®
Carolyn Lammersfeld, MS, RD, CSO, LD, CNSC
Vice President of Integrative Medicine
Cancer Treatment Centers of America®
2. © 2014 Rising Tide
Introductions
Judith Hallisey
Executive Chef & Director of Menu Development
Cancer Treatment Centers of America®
Carolyn Lammersfeld, MS, RD, CSO, LD, CNSC
Vice President of Integrative Medicine
Cancer Treatment Centers of America®
4. © 2014 Rising Tide
Agenda
• Clean eating
• Symptom alleviators
• Introduction to quinoa
• Q & A
6. © 2014 Rising Tide
What is Clean Eating?
• Healthy diet based on whole foods
• Limits or avoids processed and refined foods
• Think Mediterranean Diet
7. © 2014 Rising Tide
The Dos
• DO eat whole foods
• DO cook your own foods
• DO eat plenty of clean protein
8. © 2014 Rising Tide
The Don’ts
• Limit or avoid processed foods – especially meats
• Limit or avoid sugary foods and beverages
• Limit or avoid “fast foods”
9. © 2014 Rising Tide
EWG’s Dirty Dozen & Clean Fifteen
• Apples
• Celery
• Cherry tomatoes
• Cucumbers
• Grapes
• Hot peppers
• Nectarines – imported
GMOs – Field corn & processed soy vs. fresh zucchini,
Hawaiian papaya, some corn
• Peaches
• Potatoes
• Spinach
• Strawberries
• Sweet bell peppers
• Kale & Collard greens
• Summer squash
Dirty Dozen+
10. © 2014 Rising Tide
EWG’s Dirty Dozen & Clean Fifteen
• Asparagus
• Avocados
• Cabbage
• Cantaloupe
• Sweet corn
• Eggplant
• Grapefruit
• Kiwi
• Mangos
• Mushrooms
• Onions
• Papayas
• Pineapples
• Sweet peas, frozen
• Sweet potatoes
Clean Fifteen
11. © 2014 Rising Tide
Benefits of Clean Eating
• Healthy body weight
• Anti-inflammatory benefits?
• Nutrient Density
• “Synergy” of whole foods
• Digestive Health
• Cellular Health
14. © 2014 Rising Tide
“Spice it up”
• Add flavor and health benefits
• Natural sweeteners – honey, agave, stevia
• Spices – turmeric, cinnamon
– Anti-inflammatory benefits
15. © 2014 Rising Tide
Symptom Alleviators
• Ginger products
• Orgain®, Muscle Milk®
• Ground flaxseed
• Kefir, Greek yogurt or other yogurt products
• Honey
16. © 2014 Rising Tide
Introduction to Quinoa
Photo from WikiCommons
17. © 2014 Rising Tide
Quinoa Nutrition Facts
• “Super Grain” – Complete protein source
• Actually a “pseudo cereal”
• Gluten free
• Origin from South America
• Cooks faster than some grains
• Also a good source of B vitamins, iron, magnesium, fiber,
potassium, and zinc
19. © 2014 Rising Tide
Quinoa Hot Cereal
Ingredients:
1 cup of quinoa, uncooked
2 tsp. vanilla
½ cup golden raisins
3 cups organic low fat milk
¼ cup of honey
1 tsp. of cinnamon
¼ tsp. of cardamom
Garnish
½ cup sliced almonds
1 cup blackberries
1 cup blueberries
½ cup raspberries
Procedure:
Combine all ingredients (except berries and almonds) in a large sauce pan. Stir over medium heat. Bring to a boil, stirring
frequently. Reduce heat and let mixture cook until quinoa is cooked. Remove from heat and divide into four bowls (½ cup in each
bowl). Garnish with berries and almonds and serve. Makes four 8 oz. servings.
Nutrition Facts Per Serving:
322 calories • 5.8 grams fat • 59 grams carbohydrate
12 grams protein • 7 grams fiber • 68 milligrams sodium
20. © 2014 Rising Tide
Quinoa Cooking Facts
• Preparation
• Varieties
– White quinoa
– Red quinoa
– Black quinoa
– Quinoa flour
• Storing
21. © 2014 Rising Tide
Stir-Fry Quinoa & Vegetable
Ingredients:
1 cup butternut squash, cubed
1 bag goji berry tea
2 tbsp. canola oil
½ cup shallots, chopped
2 cloves garlic, diced
2 Thai red peppers, sliced
2 tsp. ginger root, grated
1 cup asparagus tips
2 cups kale, chopped
2 cups broccoli florets
1 cup quinoa, cooked
Sauce
2 tbsp. soy sauce
2 tbsp. hoisin sauce
1 cup green onions, bias-sliced
1 ½ oz. edamame
½ bunch fresh cilantro, chopped
Nutrition Facts Per Serving:
316 calories • 10.6 grams fat • 47 grams carbohydrate
11.4 grams protein • 6.4 grams fiber • 429 milligrams sodium
Procedure:
Lightly blanche butternut squash put to side. Use the tea bag to prepare 1/8 cup of
strong tea, set aside. Heat a pan or wok, add the oil. Stir in the shallots, garlic, red
pepper, ginger, asparagus, blanched butternut squash, and toss. Next add the kale
and broccoli florets. Add quinoa to the vegetable mixture and toss. Stir in the soy
sauce, 1 tablespoon of tea and the hoisin. Stir in the green onions, edamame and
cilantro. Toss and serve immediately. Garnish with diced carrot and red pepper.
23. © 2014 Rising Tide
Thank you!
Judith Hallisey
Executive Chef & Director of Menu Development
Cancer Treatment Centers of America®
Carolyn Lammersfeld, MS, RD, CSO, LD, CNSC
Vice President of Integrative Medicine
Cancer Treatment Centers of America®