Nourish A Nutrition Experience By Masterpiece Living 3

Nourish A Nutrition Experience By Masterpiece Living 3 nd Course © 2018 Masterpiece Living, LLC. Masterpiece Living is a registered service mark of Masterpiece Living, LLC. The enclosed documents are for printing and distribution related to Masterpiece Living®. All documents are copyrighted by Masterpiece Living, LLC and may only be reproduced with prior written consent of Masterpiece Living, LLC.

2 nd Course Recap • Nutrition Labels • The future of nutrition labels • Food Labels • Nutrition Knowledge • Calories • Tips for “Eating Intelligently”

Today’s Agenda On the menu: • The dining experience • Mindful Eating • Nutritional Knowledge • Blue Zone diets • Food Legacies • Gardening

The Dining Experience

The Dining Experience – Sensory Changes

Mindful Eating

Mindless Eating VS Mindful Eating • Mindless Eating: Looking at environmental cues and triggers around eating. • Mindful Eating: Awareness of internal and external cues that trigger eating

Mindful Eating Aids stress management Helps us to appreciate the healthy food we eat And savor the occasional treat

Mindful Eating – Let’s give it a try…

Mindful Eating - Discussion • How was the experience of eating a snack in this way? • How did it differ from the way you normally eat a snack? • How could mindful eating support a successful aging lifestyle?

Nutrition Knowledge Blue Zones Diets

Blue Zone Diets Ikaria, Greece Vegetables - 20% Greens - 17% Fruits - 16% Legumes - 11% Potatoes - 9% Fish - 6% Olive Oil - 6% Meat - 5% Pasta - 5% Sweets - 4% Grains - 1% Daily Percentages

Blue Zone Diets Okinawa, Japan Vegetables - 32% Grains - 23% Beans - 16% Fish, Meats, Eggs - 15% Dairy - 8% Other foods - 6% Daily Percentage

Okinawa, Japan

Blue Zone Diets Sardinia, Italy Grains - 47% Dairy - 26% Vegetables - 12% Meat, Fish, Poultry - 5% Legumes - 4% Sugars - 3% Added Fats - 2% Fruits - 1% Daily Percentage

Blue Zone Diets Nicoya Peninsula, Costa Rica Grains - 26% Dairy - 24% Vegetables - 14% Added Sugars - 11% Fruits - 9% Legumes - 7% Meat, Fish, Poultry - 5% Eggs - 2% Added Fats - 2% Daily Percentages

Living Longer in Nicoya Peninsula

Blue Zone Diets Loma Linda, California Vegetables - 33% Fruits - 27% Legumes and Soy Foods - 12% Dairy - 10% Grains - 7% Meat and Poultry - 4% Nuts and Seeds - 2% Added Fats - 2% Other Foods - 3% Daily Percentages

Blue Zone Diets Loma Linda, California 1. 2. 3. 4. 5. 6. Eating a handful of nuts 4 -5 times per week Eating a plant based diet Consuming only small amounts of fish or dairy Participating in regular physical activity Maintaining medium body weight Not smoking

Blue Zones Diets – Common Trends • High in vegetables and fruits • Low consumption of meat • Deep social connection • Continued physical activity throughout life

Food Legacies What’s your legacy?

Food Legacies • Have you shared recipes with your children, grandchildren, nieces, nephews or family members? • What traditions do you have around meals? • What religious or spiritual practices might guide a person’s food choices? • What is your favorite holiday meal? What makes it special to you?