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Graceful Aging Table of Content § 

Graceful Aging

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Stay Light and Nimble – No-Diet Weight Management

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Boost Your Energy with Nutrition

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Maintain Your Mental Clarity

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Keep Your Bones Healthy and Sturdy

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Get Healthy Skin – No Expensive Creams, No Botox!

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Healthy Eating and Easy Cooking on a Budget

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Weight Management Stay light and nimble without expensive diets Reduce weight-related medical issues (cardiovascular disease, diabetes) and expenses § 

Avoid packaged and processed foods, as well as fast foods – they are cheap and convenient, but they are also full out sodium, sugar, chemicals and empty calories. When your body doesn’t get the nutrients it needs, it will crave more food.

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Add more fresh, whole foods into your life – they are nutrient dense, and when your body gets the necessary nutrients, you will have fewer cravings. You will also get all the nutrients you need so you don’t have to spend a lot of money on nutritional supplements.

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Pay attention to portion and read labels to understand serving size.

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Include movement in your daily routine – e.g. take a walk to the grocery store instead of driving.

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Nutrition For Energy § 

Eat for sustained energy by minimizing blood sugar fluctuations: § 

Eat meals with a low glycemic load – combine whole grains and vegetables (high fiber foods) with a moderate amount of good fats and lean protein.

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Eat foods rich in B vitamins, such as whole grains and nutritional yeast.

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Eat just the right amount and type of protein for your body – keep a food journal to see how much protein works best for you.

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Stay hydrated – dehydration often causes fatigue and headache.

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Avoid caffeine, which worsen blood sugar fluctuation.

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Avoid refined sugar, which causes big fluctuation in blood sugar level.

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Bone Health § 

Dietary recommendation for maintaining bone health: § 

Eat plenty of vegetables, especially leafy greens (which are rich in calcium). Five to seven portions daily and include parsley, roots, and cruciferous vegetables such as cauliflower and cabbage. They are rich in magnesium, which are essential in bone formation and calcium utilization.

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Cook with stocks made with vegetables and a stick of kombu seaweed, or with fish, chicken or beef bones and a tablespoon of vinegar to liberate the minerals.

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Use butter, extra virgin olive, flaxseed, and unrefined sesame oils for essential fatty acids.

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Avoid foods that create acidic blood pH – such as dairy, meat, and sugar. When the body needs to balance blood pH, it draws calcium from the bones, reducing bone density.

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Avoid soda – phosphorous from soda compete with calcium for absorption. Your website URL here


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Healthy Skin § 

Dietary changes to support healthy skin: § 

Limit alcohol, coffee, tea, sugar and saturated fat. Alcohol dehydrates the skin, and sugar hastens the aging process.

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Increase intake of fresh fruits and veggies – they contain important vitamins and antioxidants to fight the aging process.

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Stay hydrated with clean water and herbal tea. Caffeinated beverages can move fluid out of the body, worsening dehydration.

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A good multivitamin and mineral supplement can help, as is vitamin C supplement. Vitamin C is essential in the manufacturing of collagen, a protein that is essential in keeping the skin’s elasticity.

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023 Graceful Aging  

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