WEBVTT

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Slide titled “Presenter Background.” On the left side, a bulleted list reads: “Over 30 Years in Education:” with sub-bullets “Elementary School Teacher,” “Instructional Literacy Coach,” “Principal,” and “University Field Supervisor for Student Teachers.” Additional bullets read: “Mental Wellness Workgroup for Golden Rotary,” “Integrative Nutrition Health Coach, largest nutrition school in world,” and “Mom and Grandma.”

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Slide titled “Disclaimer:” On the left side, bullet points read: “I am not a doctor.” “NOT a substitute for working with your primary care physician. Check with your doctor or healthcare professional before you make any significant changes in your diet or lifestyle, as your doctor knows you, your history, and your personal biochemistry best.” “Food, diets, and nutrition can be very confusing. This is a fledgling science and our knowledge is expanding at a rapid rate.” “We will explore topics today on which many experts agree.” On the right side is a graphic of a stethoscope inside a red circle with a diagonal slash through it, indicating no medical advice.

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Slide titled “Before we begin..” Bullet points read: “Thank you for being here!” “Being a parent right now is challenging and exhausting” “You are here because you care deeply” “Curious? Need confirmation? Really need help right now?” Below the bullets, italicized text reads: “I am here to serve you. Please feel free to email me if you don’t get what you need!” Additional text at the bottom reads: “My hope is that you leave here with a few great tips that will help you and your family eat better, feel better, and build a vibrantly healthy lifestyle.” and “This has been a 6 year journey for me! I wish I knew in my 30’s what I know now!”

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A presentation slide with a light gray background displays the heading “Questions:” followed by a bulleted list that reads: “What are you most proud of about your family? What question do you really need answered today? What are your obstacles to getting healthier? What wounds are you carrying that keep you stuck?” Below, a subheading states “What we will cover…” followed by three bullet points: “Why: Why is it so important to get healthy now? What: There are so many diets! What in the heck should I eat? How: Practical ideas and resources for physical, emotional, and mental health.”

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A slide titled “WHY IS NUTRITION SO IMPORTANT?” presents a bulleted list stating: “Food is medicine, critical to a healthy immune system, physical, mental and emotional well being. Nutrient content of our food has decreased over time, so that it takes more and more food to get the same amount of nutrients. Much of the food we eat is not food but food-like substances (frankenfood). Our food supply, and especially processed foods, contains pesticides, herbicides, preservatives, additives, flavor enhancers, coloring, and other chemicals that are increasingly seen as contributors to chronic health issues. We are overfed and undernourished. Stats on chronic disease are very concerning and our SAD is not serving us well, especially now during this pandemic.”

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A slide titled “The amazing human body…” displays text that reads: “We all are equipped with a self-regulating, self-healing, pre-programmed and re-programmable, biocomputer designed to operate for up to 100 years under the right conditions. One per person. We are only about 10% human. Microbiome is made up of trillions of microscopic organisms.”

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A slide titled “Health of your biocomputer is critical….” presents text stating: “Unfortunately, chronic disease is on the rise in the US. (Heart disease, autoimmune disease, diabetes, obesity and more.)” The bulleted points read: “1 in 4 children are overweight or obese (tripled in past 25 years). 1 in 3 children born in 2000 are predicted to have Type 2 Diabetes by the time they are 20. Teenage pre-diabetes and diabetes increased from 9% to 23% from 2000 to 2008. Allergies have increased by 400%. Asthma by 300%. ADHD by 400%. Autism by 1500% (By 2035 we could see 1 in 3 children with autism). Aggression, bullying, and violence in schools are on the rise. Underlying health issues are complicating the treatment and recovery from COVID-19.”

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A slide titled “OUR FOOD SUPPLY:” presents a bulleted list stating: “Food companies are in the business of making money. In the US, 10 companies control 90% of our food supply. Part of making money involves hiring food scientists whose job is to determine the ‘bliss point’ of foods they sell. Food companies spend between $17 and $20 Billion each year marketing their products to our children, our most vulnerable citizens.”

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A slide presents a bulleted list stating: “15 million pounds of synthetic dyes are added to our food every year. 80,000 chemicals on the market today, increasing by 3% per year, and only a small percentage have been proven safe. Precautionary principle. US Agriculture sprays our food with 1.2 billion pounds of pesticides per year. Many processed foods contain MSG, a flavor enhancer which has been shown to be a neuro-toxin that literally stimulates children’s neurons to death. They also contain dyes, preservatives, thickeners and fillers, which can and do have side effects for our children in terms of learning. Refined sugar and HFCS are empty calories that lead to insulin resistance and eventually T2DM. One study found that sugar is 8x more addictive than cocaine.”

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A slide titled “Fast food ingredients:” includes the text “From website for this chicken sandwich:” followed by a detailed ingredient list: “Chicken (boneless, skinless chicken breast filet with rib meat, seasoning [salt, monosodium glutamate, sugar, spices, paprika], seasoned coater [enriched bleached wheat flour {with malted barley flour, niacin, iron, thiamine mononitrate, riboflavin, folic acid}, sugar, salt, monosodium glutamate, nonfat milk, leavening {baking soda, sodium aluminum phosphate, monocalcium phosphate}, spice, soybean oil, color {paprika}], milk wash [water, nonfat milk, egg, peanut oil {fully refined peanut oil, with Dimethylpolysiloxane, an anti-foam agent added}], bun [enriched wheat flour {wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid}, water, sugar, yeast, soybean oil, wheat gluten, contains 2% or less of salt, cultured wheat flour, vinegar, calcium sulfate, monoglycerides, DATEM, calcium propionate, ascorbic/citric acid, enzymes, soy lecithin, potassium iodate], bun oil (soybean oil, palm kernel oil, soy lecithin, natural flavor, beta carotene), pickle (cucumbers, water, vinegar, salt, contains less than 2% of alum, calcium chloride, potassium sorbate (preservative), natural flavor, polysorbate 80), yellow 5, blue 1.”

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A slide presents the following text: “This does not mean that corporations are evil. It just means they are doing their job. They exist for the sole purpose of producing products that make a profit for their investors. They constantly work on producing those products that sell and they have simply over-innovated! We often blame ourselves for our weight, our health problems, our lack of energy. But I want to strongly and assuredly tell you that it is NOT our fault. OUR FOOD SYSTEM IS BROKEN AND WE NEED TO STOP BLAMING OURSELVES!”

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A slide titled “Calories in, Calories out…” presents a bulleted list stating: “For years we have believed that weight was simply a result of calories in and calories out. To lose weight we just need to eat less and burn more calories. However, recent research has found that our bodies are much more complex than that. It is more than just a matter of willpower. Hormones play a big role as does quality of the food we eat. One Big Gulp is 750 calories and has 46 teaspoons of sugar and no nutrients. The calories are the same as 21 cups of broccoli with ½ tsp sugar, but 35 grams of fiber and a host of phytonutrients. The body metabolizes them in very different ways and the results of eating them are very different. Quality is more important than quantity.”

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A slide titled “What has this got to do with Mood and Learning?” includes the text: “Dr. Mark Hyman, Cleveland Clinic” followed by a quoted passage: “Kids who skip breakfast and eat sugar-laden, additive-laced foods, and who get 10–15 percent of their calories from liquid sugar drinks like sodas and ‘sports’ drinks not only gain weight and get early diabetes, heart disease and stroke in adolescence, but also can’t pay attention, are less alert, can’t solve problems or do math, have a myriad of learning deficits, and are more depressed, anxious and even violent. One in six children in America has a neuro-developmental problem such as learning deficits and attention deficit disorder.” The slide concludes with: “Dr. Hyman believes there is a strong correlation between the increase in disease, mood disorders and the foods we eat.”

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A slide titled “Research…” states: “Columbia Professor, Charles Basch, documents in his paper, ‘Healthier Students are Better Learners: A missing Link in School Reforms to Close the Achievement Gap’ that kids’ brains don’t work if they don’t eat well and they don’t move their bodies.” It continues with: “Additional research shows us that: A high quality diet increases test scores and attendance, while a low quality diet decreases test scores and attendance, and increases behavioral issues. Physical activity increases attentiveness and engagement. Social-emotional health increases academics, but if a child is depressed, anxious or engaged in substance abuse, it decreases their ability to complete homework, connect with others, and increases drop out rates.”

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A slide titled “Gut-Brain Connection” presents a bulleted list stating: “Strong connection between the gut and the brain. The gut is often referred to as the second brain. What you eat does affect mood and ability to think clearly. Harvard now has a Nutritional Psychiatry Department. Brain needs healthy fats like seeds, nuts, avocados, olive oil. Blueberries, and other berries, provide polyphenols that also support memory and executive function. Dr. Shebani Sethi Dalai a Harvard Psychiatrist has found that with her patients, the single most important intervention is to stop filling their bodies with simple refined carbs and ultra processed foods.”

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A slide titled “Change isn’t easy!” includes a cartoon showing two people seated at a table. One person says, “I’m eating twice as many vegetables as I used to!” The other responds, “Two times nothing is still nothing!”

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A slide titled “REAL FOOD CHANGES EVERYTHING” includes the quote, “Let thy food be thy medicine and thy medicine be thy food.” – Hippocrates. The bulleted points read: “Eat a variety of colorful, whole, plant foods every day, in the form as close to mother nature as possible. Balance your plate with lots of veggies, 3–4 oz. of lean animal or plant protein, whole grains, and some healthy fats. Eat organic whenever you can to avoid herbicides and pesticides. Reduce or eliminate processed foods. Eat foods that come from plants, instead of foods that were made in a plant. Shop the outer perimeter of the grocery store. Most of the inner aisles are stocked with processed or ultra processed foods. Read labels! Try to stick to 5 ingredients or less. Begin to reduce sugar, high fructose corn syrup, and white flour.”

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A slide titled “GBOMBS” lists: “GREENS, BEANS, ONIONS, MUSHROOMS, SEEDS & NUTS.” Next to it is a chart titled “Dr. Fuhrman’s Micronutrient Scores.” The chart ranks foods by score as follows: Raw leafy green vegetables (100), Solid green vegetables (97), Non-green, non-starchy vegetables (50), Beans/legumes (48), Fresh fruits (45), Starchy vegetables (35), Whole grains (22), Raw nuts & seeds (20), Fish (15), Fat-free dairy (13), Wild meats & fowl (11), Eggs (11), Red meat (8), Full-fat dairy (4), Cheese (3), Refined grains (2), Refined oils (1), Refined sweets (0). A source link is listed at the bottom.

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A slide shows a cartoon of a family seated at a restaurant table while a server stands beside them holding a notepad. The parents and a child sit at the table with menus and plates. A speech bubble from the parent reads, “My wife and I will split the spaghetti and our son will have the ridiculously overpriced kids’ mac-and-cheese that he will eat two bites of before complaining he doesn’t like it and we’ll end up taking it home for left-overs that will get ignored until it rots away in the fridge.” To the right, large text reads, “SOUND FAMILIAR?”

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A slide titled “PICKY EATERS” includes the text: “Your Kids Table & Danielle Binns’ Picky Eater Protocol.” Under the heading “Don’t:” the bulleted points read: “Bribe with dessert, screen time, play, or candy. Beg them to eat. Use guilt or pressure. Be a short order cook. Allow endless snacking or grazing. Allow mealtime to become a power struggle or miserable event for the family.” At the bottom, the slide states: “Can lead to overeating, unhealthy relationship to food that accompanies them into adulthood.”

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A slide titled “Do:” presents the following bulleted points: “Encourage them to try new things, many times. Include them in meal prep. Separate foods. Offer small bites, especially meat. Offer one favorite food at each meal, even if it is a Goldfish cracker. Allow them to spit into their napkin or cup if they cannot handle the taste or texture. Pair new food with a favorite dipping sauce. Smile and act as though what you are eating is the most delicious thing you have ever eaten. Make mealtime an enjoyable time, food can be fun.”

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A slide titled “Cravings” presents the following bulleted points: “Wait them out, usually only last 3–5 minutes. Practice mindful eating habits. Monitor stress levels and find ways to handle stress better. Drink plenty of water. Get enough sleep, lack of sleep can lead to cravings and weight gain. Eat enough protein, controls calorie intake and nighttime snacks. Chewing gum can help reduce sweet or salty snack consumption. Change of scenery, do not drive by McDonalds, take a walk, shower, call a friend. Avoid hunger, regular eating times. Control portions but do not deprive yourself. Spinach extract, new and seems to reduce cravings. Listen to your favorite upbeat music. Write an email or thank you to someone who needs to hear it. Take a bubble bath. If you struggle holding yourself accountable, then have a friend serve as a coach and give him or her a call. If you are craving sugar, try using dates or monkfruit to sweeten instead of table sugar.”

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A slide titled “Dirty Dozen and Clean 15” presents two columns. Under “The 2020 Dirty Dozen Foods List” the items are: Strawberries, Spinach, Kale, Nectarines, Apples, Grapes, Peaches, Cherries, Pears, Tomatoes, Celery, Potatoes. Under “The 2020 Clean 15 Foods List” the items are: Avocados, Sweet corn, Pineapples, Onions, Papayas, Frozen sweet peas, Eggplants, Asparagus, Cauliflower, Cantaloupes, Broccoli, Mushrooms, Cabbages, Honeydew melons, Kiwis.

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A slide titled “My veggies spoil before I can use them…” includes the text: “I want to incorporate more fresh veggies, have great intentions, and buy fresh veggies, but I can’t find reasonably priced organics or I end up throwing them away because of my busy life!! What can I do?” Below is a numbered list: “1. Join a CSA or visit a Farmers Market. 2. Use Fresh Paper. 3. Make soup or broth and freeze it. 4. Cookin’ with Google. 5. Compost.”

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A slide titled “So what can we do as a family?” presents the following bulleted points: “Connection and relationships are everything. So be transparent about the importance of being healthy. Get them on board with small changes and don’t spring it on them. Assure them they can have treats, just not all the time. 80/20 lifestyle. Get kids involved in planning, preparing and cooking food at home. Make an agreement to be open to new foods. Slowly do a pantry makeover, make the healthy choice the easy choice. Do simple, nutritious meals and snacks (nuts, seeds, fruit, veg or hummus, etc.). Eat a real breakfast, include protein. Support your school’s healthy eating initiatives. Eat together as a family without TV or phones.” A sub-point adds: “Research shows that children who do this do better in every way: Better grades, healthier relationships, less likely to drink, smoke, develop eating disorders.”

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A slide titled “Crowding out…” states: “Crowding out is a method of adding in whole healthy food choices that satisfy the body through nutrition and fiber, and in turn reduce the intake of less healthy foods.” It continues: “In addition, Jane Hersey of the Feingold Association (ADHD) recommends gentle steps for families:” The bulleted points read: “Switching from Cheetos to Fritos gets rid of the dyes, artificial flavors and MSG. Switching to Ghirardelli from a Hershey bar will get rid of the fake vanilla. Try Crispix in place of Trix so do not get food dyes. White cheddar mac and cheese rather than the neon yellow dye. 7 Up instead of Mountain Dew. Replace Flintstones vitamins with natural version. Use only white toothpaste to avoid dyes.”

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A slide titled “Take Back your Meals from Corporations:” presents the following bulleted points: “Eat at home as much as possible. Control the food environment in your home. If you hate cooking, take turns and include the kids. They need to learn to cook. Include low, medium, and some high effort meals. Search for buyersguide.org for a list of the best home meal delivery companies. Sometimes you can try them out for a week for free or at a reduced price. Stop drinking sweetened beverages at every meal. Reduce processed foods and learn to read labels.”

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A slide titled “Planning is a real time saver and emotion booster!” presents the following bulleted points: “Plan meals for the week and allow each family member to have input. Planner on fridge where they can write in requests for the next week. But make sure they know they don’t always get to pick all the meals. Include everyone. AND DON’T BE A SHORT ORDER COOK. Make one meal. Make a shopping list that is complete, but don’t overbuy and waste food, especially fresh veggies. Shop at a time that is best for you or have groceries delivered. Add new foods, new recipes gradually, building a month of recipes you can rotate, if you wish. Check your planner the night before so that you can thaw meat, soak beans, or even cook the rice or quinoa ahead of time when you aren’t as rushed. Cook once, eat twice!”

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A slide titled “At Home Tips for better learning…” presents the following bulleted points: “Make sure your child is ready to learn by providing a healthy breakfast, try a blueberry smoothie with a protein. Structure is so important to the emotional wellbeing of a child and it makes moments of spontaneity even more fun and exciting. Make mealtime fun and positive. Talk about the great parts of the day, weekend plans, upcoming events, anything positive. Decrease food talk and pressure to eat. At home, focus on your child’s strengths, not weaknesses. Help them become great at what they are already good at. Make a Cool Down Corner. Work with your child’s teacher, school and district to support non food rewards and healthy school lunch programs, school gardens, scratch cooked meals, etc.”

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A slide titled “Other Critical Self Care Factors…” presents the following bulleted points: “Movement helps you sleep and sleep helps you move. Physical activity is critical both physically and mentally, research shows exercise to be as effective as many prescription medications. Sleep prepares the brain for learning and clears out plaque amyloids.”

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A slide presents the following bulleted points: “Help your children maintain a healthy weight, but talk about health, not weight. Plant a family garden, community garden or school garden. Support a healthy school lunch program and non-food rewards in classroom. Ask your school if they do recess before lunch.”

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A slide titled “Small hinges will swing a big door…” includes the subheading “Pick 3 Plus Program For Children:” followed by these bulleted points: “Drink one additional glass of water each day. Take a thermos to school. Eat one helping of greens, at least 2 times this week. Try it in a smoothie. Find a way to move your body every single day. Pick a sport you love. Meditate for 5 minutes before or immediately after rising each morning. Get 7–10 hours of sleep, non-negotiable, most nights this week. Journal for 5 minutes each morning or at night about how you are feeling and what you are grateful for that day. Gratitude is a marvelous tool for increasing happiness. Bring 1 piece of organic fruit to school each morning and eat it before you leave for the day. Take a hike in nature without any electronics on. Pause twice each day and take five deep breaths.”

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A slide titled “Resources:” presents the following bulleted list: “Dr. Edward (Ned) Hallowell – nationally known expert on ADHD. Feingold.org – nationally recognized organization devoted to treating ADHD with diet and alternative strategies whenever possible. Dr. Mark Hyman – The Doctor’s Farmacy podcast and his book, What the Heck Should I Eat. Children’s Hospital website – Five Ways to Calm your Body with Food. Danielle Binns – The Picky Eater Protocol. Alisha Grogan – yourkidstable.com. Chef Ann Foundation – Chef Ann Cooper of BVPS, renegade lunch lady. buyersguide.org. Nutritionfacts.org – Dr. Michael Greger. Dr. Rangan Chatterjee – Feel Better in Five. Recipes: Dinner at the Zoo. Jeffco PTA: Health, Wellness and Safety. Jefferson Center: Free or low cost webinars on many subjects.”

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A slide titled “CALL TO ACTION” includes the heading “Just START and START SMALL” followed by sub-points: “OMG Overachiever – I am going to change everything tomorrow: DON’T! OMG Overwhelmed – I don’t even know where to start – Yes you do. Pick one thing. OMG I Can Do This! – one small step at a time in a way that works for me and my family.” The slide continues: “I guarantee that if you begin to make some of these changes you will be amazed at where you land in just a few months. HEALTHIER, HAPPIER, MORE ENERGY.” Additional bullet points read: “You may be a self starter and can do on your own. You may need someone to talk to and to hold you accountable. Kids! You may just need a cheerleader and someone to bounce ideas off of. If you need a cheerleader, non-judgmental friend, and guide on the side, find a health coach!”

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A slide displays the text “Progress, NOT Perfection!” alongside a cartoon of two people sitting at a table with mugs under a hanging light. A caption beneath the cartoon reads: “I work 12 hours a day, I exercise 7 days a week, I prepare healthy meals at home instead of going out and it’s all paying off. I’m finally too tired to care about being perfect!”

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A slide titled “The Take-Aways:” presents a numbered list: “1. Eat real, quality food and do it together. 2. Gradually ‘crowd out’ processed or unhealthy frankenfood with real food. 3. Change your environment. 4. Move your body and do it every day. 5. Learn ways to decrease stress, distress. 6. Sleep 7–10 hours. 7. Find your tribe, begin to surround yourself with those who encourage and support healthy living. 8. LOVE EACH OTHER. Family First!”

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A slide titled “It was a privilege to share with you!” includes a quote that reads: “I have come to believe that caring for myself is not self indulgent. Caring for myself is an act of survival.” – Audre Lorde. The slide also lists: “Martha Tate, Integrative Nutrition Health Coach, New Harmony Health and Nutrition, http://www.newharmonyhealth.com, martha.newharmonyhealth@gmail.com.”