1. Health is Your Greatest Wealth
Eat More, Weigh Less, and Be Healthier
There’s no company in the
world that’s better at making
complex technology simple.
That’s Apple’s primary skill
and it’s a skill that’s never
been more valuable.
– Steve Jobs
Source: BusinessWeek 2004
Ken Leebow
Ken@Leebow.com
www.Leebow.com

2. Add years to life, and life to years

3. Health is Your Greatest Wealth
Eat More, Weigh Less, and Be Healthier
There’s no company in the
world that’s better at making
complex technology simple.
That’s Apple’s primary skill
and it’s a skill that’s never
been more valuable.
– Steve Jobs
Source: BusinessWeek 2004
Ken Leebow
Ken@Leebow.com
www.Leebow.com

5. Simplicity …
Complexity is your enemy. Any fool can
make something complicated. It is hard to
make something simple.
– Sir Richard Branson

7. Joy is a more powerful motivator than fear

8. Good habits are as addictive as bad habits,
and a lot more rewarding. – Harvey
MacKay
– WMD²s –
Willpower, Moderation, Deprivation, Diet

9. Eggs
Baked Potato
Milk
Cheese
Fruit
Cereal
Chicken
Bananas
Meat
Grains
Corn
Legumes
Olive Oil

11. Health is Your Greatest Wealth
Eat More, Weigh Less, and Be Healthier
“At age 47, my doctor told me I had the
back of an 85-year-old. Now at 57, I am
active and am happy to wear my 27-year-old’s
hand-me downs.”
– 30 pound weight loss
“With the amount of physical work
I've done over the last two months
(Christmas Decorating Business), I
would not have been able to
physically complete the work.”
– 36 pound weight loss
“My blood pressure is normal my
cholesterol is normal...All my physical
markers are so good. I recently reapplied
for a change in my life insurance and
my premium was cut in half due to my
better health condition. My wife is loving
the change.....I DON"T SNORE ANYMORE!
....and I have loads of energy.”
– 37 pound weight loss

14. Poultry Science journal has calculated that
if humans grew at the same rate as modern chickens,
a human by the age of two months would weigh 660 pounds.

15. Confined Animal Feeding Operation – (CAFO)
Dr. Melanie Joy

16. Let food be thy medicine and let thy
medicine be food. – Hippocrates

18. What an extraordinary achievement for
a civilization to develop the one diet that
reliably makes its people sick. – Michael Pollan

19. Standard American Diet – SAD
The Main Street Diet

20. Let’s Simplify This
1. Satiety
2. Taste
True satiety is liberation from the daily struggle to not eat just because
you can, it's free, or any other seductive reason. - Bonnie Modugno, MSRD

22. Our cravings for fat, salt, and sugar started
back when humans lived in caves and hunted
and gathered for their food. Fat, salt, and sugar
were in short supply. So to ensure that we ate
adequate supplies of each, we evolved a
craving for them. - Harvard Medical School

23. We gave our cheeseburgers a taste-lift so
big we want to share ‘em with everyone!

25. The Pleasure Trap
Tragically, most people are totally unaware that they are
only a few weeks of discipline away from being able to
comfortably maintain healthful dietary habits, and to keep
away from the products that can result in the destruction of
their health.
Instead, most people think that if they were to eat more
healthfully, they would be condemned to a life of
greatly reduced gustatory pleasure.
This is an extraordinarily deceptive and problematic
situation that I describe as a pleasure trap.
Dr. Doug Lisle

26. The Pleasure Trap
Tragically, most people are totally unaware that they are
only a few weeks of discipline away from being able to
comfortably maintain healthful dietary habits, and to keep
away from the products that can result in the destruction of
their health.
Instead, most people think that if they were to eat more
healthfully, they would be condemned to a life of
greatly reduced gustatory pleasure.
This is an extraordinarily deceptive and problematic
situation that I describe as a pleasure trap.
Dr. Doug Lisle

27. Let’s Simplify This
1. Satiety
2. Taste
Is there any way to stay thin other than living on a
diet of yogurt and wicker furniture?
Eating well is not deprivational, but delicious.

32. Julia Child
You don’t have to cook
fancy or complicated
masterpieces – just
good food from fresh
ingredients.

37. Diet Camps
Vegan Why can’t we be friends? Paleo

38. Diet Dogma
Vegan/Paleo
No Fast Food
No Junk Food
No Fried Food
No Candy
No Dairy
No Soda
No Processed Food
Limit Sugar
Fruit
Vegetables
Nuts/Seeds
Water
Exercise
**Paleo
Meat/Fish/Eggs
No Grains
No Legumes
**Hunter/Gatherer – eat
how our ancestors ate
prior to 10,000 years ago.
*Vegan
No Meat/Fish/Eggs
Grains
Beans/Legumes
*If it has a mother or a
face, it is not consumed.
Ken Leebow, author Feed Your Head – www.FeedYourHeadDiet.com

40. The 60 Year Experiment
Fast Food Consumption
1960 vs 2009
2% to 18%
KFC - 1930
McDonald's - 1940
Chik-fil-et - 1946
Burger King - 1954
Taco Bell - 1962
Arby's - 1964
Wendy's - 1969

41. The things we eat are not recognized by our body as food. – Jonathan Bailor

45. Calorie Confusion
It’s solely and exclusively about calories in and
calories out. - Dr. David Katz
The first part of this book will
present the evidence against
the calories in/calories out
hypothesis. – Gary Taubes
What if It’s All Been a Big Fat Lie?
New York Times – July 7, 2002
A calorie is not a calorie.
- Dr. Robert Lustig

46. If I’m hungry, I eat, and I don’t think twice about calories.
– Health and Lifestyle Advocate
Body Weight Simulator
National Institute of Diabetes and
Digestive and Kidney Diseases

47. A calorie is not a calorie.
A calorie (kilocalorie, actually) is exactly the energy required to raise the
temperature of one liter of water one degree Celsius at sea level.
Edamame packs a matrix of nutrients and beneficial compounds that place it clearly
in the lead position as one of the most nutritionally esteemed of all beans. Dr. Ann Kulze

48. Willing is not enough;
we must do.
Knowing is not enough;
we must apply.
– Goethe

49. CDC 2013 Obesity Map
Is it obesity or food?

50. Cause Effect
Food – Obesity – Disease
BMI = mass (lb) x 703 /(height (in))²

51. Obesity
I'd describe obesity as the natural consequence of
placing a collection of truly ancient genes, genes
forged over millions of years of incredible and
constant dietary insecurity and upheaval, into an
insane, calorific, modern day, dietary utopia.
In other words: Obesity and overweight are our
bodies' normal, natural, responses to the world
they find themselves living in. The fact is that right now the accepted
global viewpoint is that if obesity is a disease it's a disease of
willpower, of gluttony, of sloth.
My hope is that one day obesity will be seen as a modern day
scourge, a day when the trite advice "all you need to do is eat less
and exercise more" is seen by the general public as over-simplified
nonsense.
Dr. Yoni Freedhoff

52. Bad habits are like chains that are too light to feel
until they are too heavy to carry. - Warren Buffett

55. Genes load the gun, but lifestyle pulls the trigger. – Dr. Caldwell Esselstyn
It’s much easier to do prevention than treatment. - Dr. Michael Roizen
The second leading cause of cancer is the combination of very little physical activity,
bad diet, which usually means high caloric intake, and obesity. – Dr. Otis Brawley

56. … Fingers, Forks, and Feet …
Genes load the gun, but lifestyle pulls the trigger. – Dr. Caldwell Esselstyn
The second leading cause of cancer is the combination of very little physical activity,
bad diet, which usually means high caloric intake, and obesity. – Dr. Otis Brawley

57. This May be the First G eneration That Does Not Outlive Its Parents.

58. Being Healthy is Patriotic

59. Our bodies have a remarkable ability to begin
healing themselves if we simply stop doing
what’s causing the problem. - Dr. Dean Ornish

61. Source : Market Data Report

62. Diets don’t work.
For many people, despite their best efforts,
the weight returns within six months to a year.

64. 130 pounds – Dr. Sanjay Gupta
185 pounds – Dr. Mark Hyman

65. Steve Jobs to John Sculley (CEO of PepsiCo)
“Do you want to spend the rest of your life
selling sugar water to children, or do you
want a chance to change the world?”
Half the people in U.S. drink sugary beverages daily.
Source: CDC

67. Liquid Candy
PepsiCo announced that it will remove brominated vegetable oil - 01.25.13

68. 1 Soda/Day = $185.00
You wouldn't think of watering a plant with soda. - Michelle Obama

69. 30% Sugar
4 Grams = 1 Teaspoon

72. TThhee MMaaiinn SSttrreeeett DDiieett
wwwwww..TThheeMMaaiinnSSttrreeeettDDiieett..ccoomm
The American diet is a catastrophe.
We don’t have a health care crisis.
We don’t have an obesity epidemic.
We have a food crisis.

76. –100 –

80. www.PartiallyHydrogenated.com
The consumption of trans fats increases the risk of coronary heart disease.

81. This study estimates that b etween 30,000 and 100,000 cardiac deaths per year in
the United States are attributable to the consumption of trans fats. – NEJM

82. The things we eat are not recognized by our body as food. – Jonathan Bailor

83. A w hopping 33 grams of trans fat!

88. The average adult over age 55 juggles six to eight medications daily.

90. By leaving the Western Diet we could reduce:
Heart Disease 80%
Type 2 Diabetes 90%
Cancer 60%
The American diet is the worst diet you can eat.
– Dr. William Castelli Director Framingham Heart Study
The American food supply, we've come to realize, is really a disaster.
– Dr. Walter Willett (Eat, Drink, and Be Healthy)
Our food supply really is a nightmare. – Dr. David Katz

91. TThhee MMaaiinn SSttrreeeett DDiieett
wwwwww..TThheeMMaaiinnSSttrreeeettDDiieett..ccoomm
Imagine a vast national experiment to encourage weight gain.
We put fast food on every corner, we put junk food in schools,
we got rid of P.E., we put candy and soda at the checkout
stand of every retail outlet you can think of. The results are in.
It worked. – Dr. Harold Goldstein

93. Food is the most powerful clinical intervention against
chronic disease doctors have. We should be able to write
recipes on prescription slips, just like prescription medication.
And every doctor should know how. - Dr. John La Puma

94. 1 pound Brussels sprouts
2 tablespoons olive oil
1 tablespoon minced garlic
1 teaspoon dry mustard
1 teaspoon smoked paprika
1 teaspoon kosher salt
1/4 teaspoon ground black pepper

95. Grilled Brussels Sprouts
Source: foodnetwork.com

97. Unconscious Consumption
Tame and Re-train Our Brain and Palate

99. Eat Food, Not Too Much, Mostly Plants
– In Defense of Food – Michael Pollan
Eat Less,
Exercise More
Eat Less, Move More, and Eat Lots of Fruit
and Vegetables – What to Eat – Marion Nestle

101. Cauliflower Hash Browns

103. Fruit Smoothie
• Apples
• Bananas
• Oranges
• Strawberries
• Blackberries
• Blueberries
• Raspberries
• Dates
• Ice/Water
Other Options
• Peanut Butter
• Whey Protein
• Chia or Flax Seeds
• Yogurt or Kefir
• Spinach/Kale/Carrots
• Bok Choy
Fruit is Nature’s Candy

104. A study from the American Journal of Epidemiology found that people
who skipped breakfast were 4.5 times more likely to be obese.

110. Commercial Interruption
Taste & Flavor

111. … Not That

116. Hate Busy
Exercise is better than any drug or anything
else we have for aging. There’s no downside.
If this were a drug, it would be the safest,
most effective drug in the universe.
- Dr. James O. Hill

117. 1. Increases functional strength
2. Promotes overall muscle growth
3. Increase metabolism
4. Maintains Mobility
5. Increases sports Performance
6. Increase Your Vertical Jump
7. Increase Sprint Times
8. Entire Body Workout
9. Increased production of growth
hormones and Testosterone
10. Increase Upper Body Strength
11. Tone and Tighten Your Butt
12. Improves Balance
13. Prevents Injuries
14. Gain Flexibility
15. Great Abs
16. Works all major muscle groups
17. Heart and lung power increased
18. Lean muscle mass is increased
19. Lowers body fat
20. Helps you sleep better
21. Endorphins (natural painkillers)
22. Makes bones stronger,
increases mineral density

120. Charles Eugster - TED

122. Good habits are as addictive as bad habits,
and a lot more rewarding. – Harvey
MacKay
Diet drives the weight loss
and exercise maintains it.

126. “What’s with the small plate? Such a tiny plate?
It’s what my grandmother used to eat from.”

128. 33g
8 ¼ Teaspoons

130. Coffee House Bagel – 300 – 360 Calories

131. Eating a bagel and eating a cup of sugar
may taste different, but metabolically they
are no different. - Dr. David Ludwig

132. “I’ll take two of those…and a diet soda.”
The chef at your favorite restaurant has one
thing in mind – taste. He’s not interested in
your health, diet, or well-being. Salt, saturated
fats, oils, cream, butter, etc. are all used in
order to make bland food taste incredible.

134. We don't have a healthcare system in this country.
We have a disease management system. - Dr. Andrew Weil
Dr. Gilbert Welch Author Overdiagnosed

135. • Lies, Damned Lies, and Medical Science
• www.healthnewsreview.org
• Doctors tend to confuse what they believe with
what they know. - Dr. Otis Brawley

136. Low Carb
Low Fat

137. Fat vs. Carbs
It’s a confusing message. For years we've
been fed the line that eating fat would make
us fat and lead to chronic illnesses. “Dietary
fat used to be public enemy No. 1,” says Dr.
Edward Saltzman, associate professor of
nutrition and medicine at Tufts University.
“Now a growing and convincing body of
science is pointing the finger at carbs,
especially those containing refined flour and
sugar.”
Source: Los Angeles Times – December 20, 2010

138. As a population, we cut dietary fat in a rather
dysfunctional way, and we grew even fatter.
– Dr. David L. Katz
Yep, it’s got trans fats

140. Calories: 200 vs. 190 – 5% Less
Sodium: 85 vs.285 – 300% More
Sugar: 2 vs. 4 – 100% More

142. Dateline: August 3, 2010
Truly, no one nutrient is the magic bullet for
weight loss. – Saint Joseph’s Newsletter
Dateline: August 4, 2010
The two nutrients that do the trick better than
anything else are ______ and ______.
– Joy Bauer

143. Fiber is nature’s diet pill. – Dr. Ann Kulze
Protein is nature’s diet pill. – Dr. Ann Kulze

144. Satiety without the Calories!
Fiber is special because it’s
not digested or digested
incompletely. Most of its calories
don’t get into the body, which is
one reason why fruits and
vegetables, which are high in
fiber, help with weight loss.
– Marion Nestle

145. Research, Research, Research
Eat More Fiber, Live Longer, Large,
Government Study Shows
The average American eats only
about 15 grams of fiber each day.
Source: The study, appearing in February 2011 Archives of
Internal Medicine, included more than 388,000 adults, ages
50 to 71, who participated in a diet and health study
conducted by the National Institutes of Health and AARP

146. $2.59
- 1.00
$1.59

148. $2.00

159. Pack it!

162. Leebow’s Laws Know Your Numbers
1. Satiety
2. Taste
3. Eat/Snack Often
4. Never Go Hungry
5. Exercise
1. Visit Your Doc
2. Cholesterol
3. Blood Pressure
4. … and more
No Magic Pill

163. Diet Camps
Vegan Paleo

164. Whole
Foods
We evolved to eat whole foods. In their complete package.
With fiber, roughage, and everything. - Christina Warinner
Diet advice doesn’t need to be complicated: Eat lots of real
foods, things that have had relatively boring journeys from
the farm. - Melanie Warner

165. Wild, Grass Fed, Organic

166. Nutrient Dense, Not Calorie Dense

168. Quinoa – Keen-wah
The Quinoa salad I made
was unbelievable! – A. Katz

169. Processed
Foods
I always like to tell people: forget “low-fat”, “low-carb”,
start thinking “low-processed”. - Andy Bellatti

170. Processed food is high in sugar and low in fiber. Real food is low in sugar and high in
fiber. – Dr. Robert Lustig
I a lways like to tell people: fo rget “low-fat”, “low-carb”, start thinking “low-processed”.
- Andy Bellatti

171. ENRICHED FLOUR (WHEAT FLOUR,
NIACIN, REDUCED IRON, THIAMIN
MONONITRATE [VITAMIN B1],
RIBOFLAVIN [VITAMIN B2], FOLIC
ACID), CORN SYRUP, HIGH
FRUCTOSE CORN SYRUP,
DEXTROSE, SOYBEAN AND PALM
OIL (WITH TBHQ FOR FRESHNESS),
CRACKER MEAL, CONTAINS TWO
PERCENT OR LESS OF WHEAT
STARCH, SALT, DRIED
BLUEBERRIES, DRIED GRAPES,
DRIED APPLES, LEAVENING
(BAKING SODA, SODIUM ACID
PYROPHOSPHATE, MONOCALCIUM
PHOSPHATE), CITRIC ACID,
CORNSTARCH, NATURAL AND
ARTIFICIAL BLUEBERRY FLAVOR,
MODIFIED WHEAT STARCH, SOY
LECITHIN, XANTHAN GUM,
CARAMEL COLOR, RED #40, BLUE
#1, BLUE #2, VITAMIN A PALMITATE,
NIACINAMIDE, REDUCED IRON,
PYRIDOXINE HYDROCHLORIDE
(VITAMIN B6), RIBOFLAVIN (VITAMIN
B2), THIAMIN HYDROCHLORIDE
(VITAMIN B1), FOLIC ACID.

173. Sugar
Salt
Chemicals
I prefer butter to margarine because I trust cows more than chemists. - Joan Gussow

174. 2,300 Milligrams of Salt?
teaspoon
44% of salt comes from 10 foods: breads & rolls,
cold cuts & cured meats, pizza, poultry, soups,
sandwiches, cheese, pasta dishes, meat dishes,
& snacks.
Source: CDC – www.cdc.gov/vitalsigns/Sodium/index.html

175. Fiber
Protein

176. Source: Full Plate

177. Protein
A recent study published in the Journal of the
American College of Nutrition found that when
people ate two eggs for breakfast, they took in
more than 400 fewer calories over the next 24
hours than when they ate bagels.
2 Eggs Bagel
140 Calories 350 Calories
12 Grams Protein No fiber/protein
Sugar

178. “I can't die, it would
ruin my reputation.”
– Jack LaLanne

179. All disease begins in the gut. - Hippocrates

181. Health is Your Greatest Wealth
Eat More, Weigh Less, and Be Healthier
There’s no company in the
world that’s better at making
complex technology simple.
That’s Apple’s primary skill
and it’s a skill that’s never
been more valuable.
– Steve Jobs
Source: BusinessWeek 2004
Ken Leebow
Ken@Leebow.com
www.Leebow.com