Maintaining a Healthy Diet with a Clean Eating Strategy
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Powerpoint presentation on clean eating and how you can incorporate this approach into your health and wellness regimen. Carolyn Lammersfeld, MS, RD, CSO, LD, CNSC Vice President of Integrative Medicine Cancer Treatment Centers of America® and Judith Hallisey Executive Chef & Director of Menu Development Cancer Treatment Centers of America®
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Maintaining a Healthy Diet with a Clean Eating Strategy
- 1. © 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®
- 3. © 2014 Rising Tide What do you hope to learn today? Welcome
- 4. © 2014 Rising Tide Agenda • Clean eating • Symptom alleviators • Introduction to quinoa • Q & A
- 5. © 2014 Rising Tide Patient Empowered Care® model
- 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
- 12. © 2014 Rising Tide Body Weight
- 13. © 2014 Rising Tide 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
- 18. © 2014 Rising Tide Let’s Cook with Quinoa!
- 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.
- 22. © 2014 Rising Tide Questions?
- 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®