The Healthy Programmer - Speaker Deck

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THE HEALTHY PROGRAMMER WHAT DO YOU DO TO STAY HEALTHY?

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SPEAKERDECK.COM/  NATHANY/  THE-HEALTHY-PROGRAMMER

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@NATHANY

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STATISTICS CANADA EXPECTED LIFESPAN 0 23 45 68 90 1921 1926 1931 1936 1941 1946 1951 1956 1961 1966 1971 1976 1981 1986 1991 1996 2001 2006 2011 ▸ Yves Decady and Lawson Greenberg. 2014. “Ninety years of change in life expectancy” Health at a Glance. July. Statistics Canada Catalogue no. 82-624-X.

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STATISTICS CANADA FUNCTIONAL HEALTH 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 ▸ Yves Decady and Lawson Greenberg. 2014. “Ninety years of change in life expectancy” Health at a Glance. July. Statistics Canada Catalogue no. 82-624-X.

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LONGEVITY THE BLUE ZONES ▸ Ikaria, Greece ▸ Okinawa, Japan ▸ Sardinia, Italy ▸ Loma Linda, California ▸ Nicoya Peninsula, Costa Rica

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HEALTHY FOOD IS NOT A BOOLEAN HEALTHFUL EATING ▲ Shredded Wheat  ▲ Mini-Wheats  ▲ Steel cut oats,   Red River ▲ Rolled oats,   Quick oats ▲ Instant oatmeal (ﬂavoured)

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HEALTHY FOOD IS NOT A BOOLEAN HEALTHFUL EATING ▲ Raw almonds ▲ Roasted almonds ▲ Almond milk ▲ Carrot sticks ▲ Nuts and seeds ▲ Granola bar,  Chocolate bar

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Eat a variety of healthy foods each day Choose whole grain foods Make water your drink of choice Eat protein foods Have plenty of vegetables and fruits

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CANADA’S FOOD GUIDE A VARIETY OF HEALTHY FOODS ▸ “Eat plenty of vegetables and fruits, whole grain foods” ▸ “Limit highly processed foods” ▸ “Make water your drink of choice. Replace sugary drinks with water”

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NO CALORIE COUNTING SATIETY ▲ Fibre ▼ Free Sugars

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YO!! SWEETNESS SUGAR ▸ Many names: sucrose, dextrose, honey, agave, fruit concentrate. ▸ Sucrose breaks down into: ▸ Glucose (blood sugar) ▸ Fructose (sweetness)

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“SUGAR SUBSTITUTES DO NOT NEED TO BE CONSUMED TO REDUCE THE INTAKE OF FREE SUGARS.” Canada’s Dietary Guidelines OTHER ARTIFICIAL AND NATURAL SWEETENERS

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HOW MUCH? RECOMMENDATIONS ▸ World Health Organization ▸ Reducing the intake of free sugars to less than 10% of total energy intake ▸ 200 calories = 50g ▸ Health Canada ▸ Proposed daily value (DV %) of 100g total sugars 

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“TO MANY, TOTAL ABSTINENCE IS EASIER THAN PERFECT MODERATION.” Saint Augustine SHOOT FOR ZERO

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CANADA’S FOOD GUIDE HEALTHY FATS ▸ “Choose foods with healthy fats instead of saturated fat” ▸ “lower your risk of heart disease… 1 of the leading causes of death in Canada” ▸ “Foods containing healthy fats” ▸ nuts, seeds, avocado ▸ fatty ﬁsh, vegetable oils, soft margarine

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CALDWELL B. ESSELSTYN, JR., M.D. PREVENT AND REVERSE HEART DISEASE ▸ 32 months of a plant-based diet ▸ Without cholesterol lowering medication

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DR. NEAL BARNARD’S PROGRAM FOR REVERSING DIABETES ▸ Fat “gums” up cells ▸ Interferes with insulin signalling

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WHAT TO AVOID SATURATED FAT ▸ Fatty meats ▸ High fat dairy products ▸ Palm oil and coconut oil

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KICK THE HABIT ADDICTIVE FOODS ▸ Alcohol ▸ Caffeine ▸ Sugar ▸ Casomorphins (in cheese)

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CANADA’S FOOD GUIDE PROTEIN ▸ “Choose protein foods that come from plants more often.”

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HOW MUCH? RECOMMENDATIONS ▸ Women ▸ 46g per day ▸ Men ▸ 56g per day

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THE VEGAN STARTER KIT PROTEIN IN 2,000 CALORIES Pinto Beans 186g Lentils 157g Broccoli 146g Peas 135g Corn 79g Oatmeal 62g Carrots 49g Blueberries 48g Brown rice 43g Potatoes* 42g

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B12 SUPPLEMENTS

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TRACE MINERALS IODINE ▸ Seaweed ▸ Iodized salt

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“EVERY 50 GRAM PORTION OF PROCESSED MEAT EATEN DAILY INCREASES THE RISK OF COLORECTAL CANCER BY ABOUT 18%” World Health Organization CARCINOGENS

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“BLOOD TAKEN AFTER THEY STARTED EATING HEALTHIER SUPPRESSED CANCER GROWTH SIGNIFICANTLY BETTER” Michael Greger M.D. FACLM HOW NOT TO DIE FROM BREAST CANCER

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“COW’S MILK STIMULATED THE GROWTH OF HUMAN PROSTRATE CANCER CELLS” Michael Greger M.D. FACLM HOW NOT TO DIE FROM PROSTRATE CANCER

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OPEN DISCUSSION

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RESOURCES ONLINE ▸ Canada’s Food Guide  https://food-guide.canada.ca/en/ ▸ Physicians Committee for Responsible Medicine  https://www.pcrm.org/ ▸ VegSource  https://www.youtube.com/user/headveg/

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RESOURCES DOCTORS ▸ Caldwell Esselstyn Jr., M.D. ▸ Dean Ornish, M.D. ▸ Ellsworth Wareham, M.D. ▸ Joel Fuhrman, M.D. ▸ John McDougall, M.D. ▸ Kim Williams, M.D. ▸ Michael Greger, M.D. ▸ Michael Klaper, M.D. ▸ Milton Mills, M.D. ▸ Neal Barnard, M.D. ▸ Robert Lustig, M.D. ▸ T. Colin Campbell, PhD

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RESOURCES BOOKS ▸ The Blue Zones ▸ The China Study ▸ The Cheese Trap  ▸ Dr. Neal Barnard’s Program for Reversing Diabetes ▸ Fat Chance ▸ How Not To Die ▸ The Starch Solution ▸ Prevent and Reverse Heart Disease ▸ The Vegan Starter Kit

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RESOURCES COOKBOOKS ▸ The China Study Cookbook ▸ The Engine 2 Cookbook ▸ The How Not To Die Cookbook ▸ The Plant Pure Nation Cookbook ▸ Veganomicon

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PLANET EATER NATHAN YOUNGMAN ▸ nathany.com ▸ [email protected] ▸ @nathany ▸ https://www.instagram.com/planet_eater/ ▸ https://speakerdeck.com/nathany/the-healthy- programmer