health is your greatest wealth

Health is Your Greatest WealthEat 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 LeebowKen@Leebow.comwww.Leebow.com

Add years to life, and life to years

Health is Your Greatest WealthEat 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 LeebowKen@Leebow.comwww.Leebow.com

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

Joy is a more powerful motivator than fear

– WMD²s –Willpower, Moderation, Deprivation, Diet

Good habits are as addictive as bad habits, and a lot more rewarding. – Harvey MacKay

EggsBaked PotatoMilkCheeseFruitCereal

ChickenBananasMeatGrainsCornLegumesOlive Oil

Health is Your Greatest Wealth

“At age 47, my doctor told me I had the back of an 85-year-old. Now at 57, I amactive 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

Eat More, Weigh Less, and Be Healthier

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.

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

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

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

Standard American Diet – SADThe Main Street Diet

1. Satiety2. Taste

Let’s Simplify This

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

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

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

The Pleasure TrapTragically, 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

The Pleasure TrapTragically, 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

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.

1. Satiety2. Taste

Let’s Simplify This

Julia Child

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

Diet Camps

Vegan Why can’t we be friends? Paleo

Vegan/PaleoNo Fast FoodNo Junk FoodNo Fried Food

No CandyNo DairyNo Soda

No Processed FoodLimit Sugar

FruitVegetablesNuts/Seeds

WaterExercise

**PaleoMeat/Fish/Eggs

No GrainsNo Legumes

**Hunter/Gatherer – eat how our ancestors ate

prior to 10,000 years ago.

*VeganNo Meat/Fish/Eggs

GrainsBeans/Legumes

*If it has a mother or a face, it is not consumed.

Diet Dogma

Ken Leebow, author Feed Your Head – www.FeedYourHeadDiet.com

Fast Food Consumption

1960 vs 2009

2% to 18%

KFC - 1930McDonald's - 1940Chik-fil-et - 1946Burger King - 1954Taco Bell - 1962Arby's - 1964Wendy's - 1969

The 60 Year Experiment

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

It’s solely and exclusively about calories in and calories out. - Dr. David Katz

The first part of this book willpresent the evidence againstthe calories in/calories outhypothesis. – 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

Calorie Confusion

If I’m hungry, I eat, and I don’t think twice about calories. – Health and Lifestyle Advocate

National Institute of Diabetes and Digestive and Kidney Diseases

Body Weight Simulator

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

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

CDC 2013 Obesity MapIs it obesity or food?

Food – Obesity – Disease

Cause Effect

BMI = mass (lb) x 703 /(height (in))²

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

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

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

… Fingers, Forks, and Feet …

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

Genes load the gun, but lifestyle pulls the trigger. – Dr. Caldwell Esselstyn

This May be the First Generation That Does Not Outlive Its Parents.

Being Healthy is Patriotic

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

Source: Market Data Report

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

130 pounds – Dr. Sanjay Gupta185 pounds – Dr. Mark Hyman

Steve Jobs to John Sculley (CEO of PepsiCo)

“Do you want to spend the rest of your lifeselling 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

Liquid Candy

PepsiCo announced that it will remove brominated vegetable oil - 01.25.13

You wouldn't think of watering a plant with soda. - Michelle Obama

1 Soda/Day = $185.00

30% Sugar4 Grams = 1 Teaspoon

The Main Street DietThe Main Street Dietwww.TheMainStreetDiet.comwww.TheMainStreetDiet.com

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.

–100 –

www.PartiallyHydrogenated.com

The consumption of trans fats increases the risk of coronary heart disease.

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

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

A whopping 33 grams of trans fat!

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

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

By leaving the Western Diet we could reduce: Heart Disease 80% Type 2 Diabetes 90% Cancer 60%

The Main Street DietThe Main Street Dietwww.TheMainStreetDiet.comwww.TheMainStreetDiet.com

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

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

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

Grilled Brussels Sprouts

Source: foodnetwork.com

Unconscious Consumption

Tame and Re-train Our Brain and Palate

Eat Less,

Exercise More

Eat Food, Not Too Much, Mostly Plants– In Defense of Food – Michael Pollan

Eat Less, Move More, and Eat Lots of Fruit and Vegetables – What to Eat – Marion Nestle

Cauliflower Hash Browns

• 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 Smoothie

Fruit is Nature’s Candy

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

Commercial Interruption

Taste & Flavor

… Not That

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

Hate Busy

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 Testosterone10. Increase Upper Body Strength11. Tone and Tighten Your Butt12. Improves Balance13. Prevents Injuries14. Gain Flexibility15. Great Abs16. Works all major muscle groups17. Heart and lung power increased18. Lean muscle mass is increased19. Lowers body fat20. Helps you sleep better21. Endorphins (natural painkillers)22. Makes bones stronger, increases mineral density

Charles Eugster - TED 

Good habits are as addictive as bad habits, and a lot more rewarding. – Harvey MacKay

Diet drives the weight loss and exercise maintains it.

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

33g8 ¼ Teaspoons

Coffee House Bagel – 300 – 360 Calories

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

“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.

Dr. Gilbert Welch Author Overdiagnosed

We don't have a healthcare system in this country. We have a disease management system. - Dr. Andrew Weil

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

Low Carb

Low Fat

Fat vs. CarbsIt’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

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

Calories: 200 vs. 190 – 5% Less

Sodium: 85 vs.285 – 300% More

Sugar: 2 vs. 4 – 100% More

Dateline: August 3, 2010Truly, no one nutrient is the magic bullet for weight loss. – Saint Joseph’s Newsletter

Dateline: August 4, 2010The two nutrients that do the trick better than anything else are ______ and ______. – Joy Bauer

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

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

Satiety without the Calories!

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

$2.59- 1.00$1.59

$2.00

Pack it!

1. Satiety2. Taste3. Eat/Snack Often4. Never Go Hungry5. Exercise

Leebow’s Laws Know Your Numbers

1. Visit Your Doc2. Cholesterol 3. Blood Pressure4. … and more

No Magic Pill

Diet Camps

Vegan Paleo

WholeFoods

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

Wild, Grass Fed, Organic

Nutrient Dense, Not Calorie Dense

Quinoa – Keen-wah

The Quinoa salad I made was unbelievable! – A. Katz

ProcessedFoods

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

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

Processed food is high in sugar and low in fiber. Real food is low in sugar and high in fiber. – Dr. Robert Lustig

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.

SugarSalt

ChemicalsI prefer butter to margarine because I trust cows more than chemists. - Joan Gussow

2,300 Milligrams of Salt?

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

teaspoon

Fiber

Protein

Source: Full Plate

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 Bagel140 Calories 350 Calories12 Grams Protein No fiber/protein Sugar

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

All disease begins in the gut. - Hippocrates

Health is Your Greatest WealthEat 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 LeebowKen@Leebow.comwww.Leebow.com