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Group 1: Trần Cẩm Tú, Trần Bảo Ngọc, Nguyễn Thị Liên, Nguyễn Thị Ngân

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Group 1: Trần Cẩm Tú, Trần Bảo Ngọc, Nguyễn Thị Liên, Nguyễn Thị Ngân

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1. Lead in

Old conceptions:
+ Breakfast most important => wrong
+ When you eat > what you eat => wrong
+ Nutritional dogma => outdated (snacking all day long, eat many meals)
+ Dominant nutritional paradigm: exercise more, eat less
+ Calories in calories alone => not effective
+ 1970s: American ate 3 meals a day + no snacks >< today: American ate 3 meals a day + snack all day
+ Eating all day long => wrong => digestive system cannot work properly => cannot absorb food, nutrients

Debate: Sugar burner vs fat burner (meal frequency)
+ Sugar burner: consume lots of carbondinates → primary fuel source: glucose => inefficient; often get hungry; high insulin level; more inflammation; struggle with waking
+ Fat burner: sustain energy; not easy to get hungry; store fat; sleep better; age slower

→ Meal frequency is crucial

Statistics:
+ ⅔ 40s-50s women : overweight + more than ½ are obese
+ 50s-60s women:  +1.5lbs/year

=> hormonal fluctuation, less muscle mass, sleep disturbances, mood disorders

Better idea: Intermittent fasting

2. Intermittent fasting

Definition: the absence of food during a prescribed time period.

Benefits:
- Benefits:

Help fuel fat loss

Improve interpersonal relationships and self-esteem
- Characteristics:

Free, Flexible + Simple

Improve mental clarity

Spike human growth hormone → lean muscle mass

Induce sth called “autophagy”:

Autophagy:
+ Lower insulin levels, blood pressure and improve cholesterol profile.
+ Reduce your risk for developing cancer and Alzheimer's disease.

- Who should avoid IF:

1st and foremost, a brittle diabetic

A child, an adolescent or age >70

Pregnant, chronic heart issues, kidney, renal issues

Having a history of disordered rela w food: anorexia, binge eating…

Low body mass index

- Cautionary tale:

Before IF: discuss with healthcare provider /Giving IF a solid 30 days

During IF:
+ Limit sugar & alcohol
+ Keep yourself well hydrated, have plain coffee or tea
+ Focus on real whole food : organic, pastured meat, wild-caught fish, sweet potatoes…
+ Healthy fat: avocados, coconut oil, nuts
+ Keep patient in 6-8 weeks to see the results.

3. Conclusion:
- Start with 12-13h of fasted period =>  keep this strategy for 30 days
- Think about the fact: simple, flexible and free option

- Consult healthcare provider advised beforehand if necessary

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Group 2 (Thơm Cấn, Thư Ngô, Trang Bùi, Trang Phạm)

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Group 2 (Thơm Cấn, Thư Ngô, Trang Bùi, Trang Phạm)

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Intermittent Fasting

1. Lead-in

Denying that breakfast is the most important meal. => affirm that when u eat > what u eat

We should do exercise more and eat less; the theory of calorie in and calorie out alone is not enough

Example: American eating 3 meal a day => eating all day long is wrong

2. Statistic:

⅔ of woman at the age of 40-50 is overweight , and more than ⅓ woman is obesity

wm in 50s-60s gain 1.5lbs/year

Some things like hormonal fluctuations, women have more muscle mass than their male, sleep disturbances and mood disorders

→ Intermittent fasting
3. Definition: refrain from eating all or some kinds of food or drink over a period of time

=> free, flexible, simple

=> benefits: reduce cancer, protect our brain

Skip breakfast: => 20-40% reduction of calories => fewer fat lost (fuel fat loss)

=> benefits: improves mental clarity, grows hormones => lean muscle mass, lower blood pressure, prevents cancer, Alzheimer disease and protects the brain.
4. Avoid :

Ppl are brittle diabetic or have difficulty controlling diabetes.

Child, adolescent or age greater than 70

Pregnant

pp with chronic heart issues, kidney or renal issues

pp with disordered relationship with food

PP who have low body mass index

→ Not the best strategy for everyone

5. Apply:

Purchasing the best quality protein that ur budget permits

Eating real whole food, organic, pasture meat, wild caught fish, healthy fats (avocados, coconut oil, nuts, grass-fed butter)

Making sure our taste buds light up, happy

quality and quantity are necessary

+ v: Consuming low glycemic, green vegetables, squash, sweet potatoes
+ x: bread & pasta; sugar, alcohol

-     Keep yourself hydrated (can also have simple coffee and tea)
Conclusion:
- We should start with 12-13h of fasted period => slowly increase to 16h => keep this strategy for 30 days
- Consult doctors/healthcare provider advised beforehand if necessary

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Nguyễn Thị Phượng

Nguyễn Thị Thanh Minh

Nguyễn Nam Phương

1. Dogma

Is breakfast being the most important meal of the day wrong?

It is more important when you eat than what you eat?

Snacking all day long and eating many meals - outdated

Exercise more, eat less

The concept of calories in - calories out

2. Statistic:

⅔ of women 40 - 50 years old are overweight and more than half are obese

50-60-year-old women gain an average of 1.5 pounds/year

3. Definition:

absence of food during a prescribed time period

eat insulin secreted by the pancreas -> move sugar into cells = store sugar in lives + skeletal muscle >< exceed storage sites + stored as fat when fasting -> insulin level are low + tap into fat stores for energy

4. Characteristics:

free, flexible and simple

skip breakfast -> reduce 20 -40% calories

help fuel fat loss

magic bullet, powerful

5. Benefit:

improve interpersonal relationships and self-esteem

fat loss: visceral fat around abdomens and major organs

insulin levels are low -> improve mental clarity

reduce the risk of developing cancer and Alzheimer disease

improve cholesterol profile by blood pressure

6. Who should avoid fasting:

those who have difficulty controlling diabetes

a child or adult who are over 70

pregnant women

chronic heart issues or kidney issues

have food disorders

have a low body mass index

7. How to apply:
7.1. what to consume

a real whole food

ideally organic meat, wild-caught fish →   build up healthy hormones

healthy fats: avocados, quinoa, coconut oils, grass-fed butter, nuts

low-glycemic berries, squash, green leafy vegetables, sweet potatoes

keep well hydrated: tea, coffee

7.2. what to limit

sugar

alcohol

7.3. note

give a solid 30 days before determining the right strategy

consult health care provider if having chronic health conditions

six to eight weeks to see the full benefits

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1, Attention Grabber
Breakfast is the most important meal => wrong
Training: exercise more, eat less => effective for female patients
Connection between lifestyle choices and healthy aging and weight gain
The National and Nutrition survey: Americans consumed three meals a day and no snacks in the 1970s, but today they eat snacks all day with three meals. => wrong
Eating all day => over taxes, pancreas and digestive system => work ineffectively because of lack of nutrients

2. Comparison & effect on women's health
Sugar burner and fat burner
Sugar burner: consume carbohydrates and taps into glucose, high insulin level -> oxidative stress, inflammation
Fat burner tap into energy -> rarely hungry mood, better sleep, slow aging
Statistics:
⅔ of women 40-50 y/o are overweight
More exercise, other lifestyle changes women in their 50s and 60s gain an average of 1.5 pounds per year.
hormonal fluctuations, less lean muscle, sleep disturbances, mood disorders

3, IF Characteristics
A better idea: Intermittent fasting-the most powerful method
→ Function: fuel fat loss + other benefits : improve interpersonal relationships + self-esteem + Women: gain back their former self,
Power:
Free
Flexible
Simple
Definitions: the absence of food during a prescribed time period → fat or fasted state
People store sugar in our liver and skeletal muscle—> exceed those storage sites→ fat —> When fasted, insulin levels are low
If you skip breakfast–. Reduce caloric intake (20-40%)--> fuel fat loss
Typical time frame : 16:8
→ Function: lean muscle mass, induce autophagy, improve cholesterol profile , reduce the risk for developing cancer, diabetes

4, what should we consume
Liquid: coffee, water, tea
Real whole food that body :
1. organic and pasture meat, wild caught fish
2. Healthy fats: avocado, coconut oil, grass fed butter, nut
3. Quality and quantity: low glycemic berries, squash, sweet potatoz,
Limit alcohol and sugar
Keep urself well hydrated

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GROUP 5 (Hương Giang, Minh Phương, Ngọc Linh, Tuyết Nhung, Lợi)

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GROUP 5 (Hương Giang, Minh Phương, Ngọc Linh, Tuyết Nhung, Lợi)

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1. Lead-in

1.1. Outdated perspectives

Breakfast - the most important meal

Nutritional dogma: snacking all day, eating many meals

Exercise more, eat less (female)

→ wrong

→ choices of nutrition impact health a lot

Survey data (The national health and nutrition for children and adults regarding nutrition and escalating obesity rates)

+ In 1970s: most American cons 3 meals/day + no snacks

+ Today: they cons 3 meals/day + snacks all day long

1.2. Debate: Sugar burner >< Fat burner

Sugar burner:

Consume high carbohydrates

Quickly feel hungry

Have low energy

Struggle with weight loss ← high insulin level

Fat burner:

Sustain energy -> sleep better & age slowly

Don't get hungry

Easy to lose weight

1.3. Statistics (female)

⅔ women aged 40-50: overweight; ½: obese

Women gain ave. 1,5lbs/year in 50’s , 60’s

2. Body

2.1. Definition

The absence of food during a prescribed time period

Benefits:

Help fuel fat loss, improve interpersonal relationships and self esteem

Allow women to gain back their firmer skin, be powerful

2.2. Characteristics

Intermittent fasting : free, flexible and simple

Improve mental clarity

Spikes human growth hormone by inducing autophagy => lower insulin levels

Improve our cholesterol profile => reduce risks for cancer, Alzheimer’s disease or type III diabetes

This strategy is not for everyone if you want to protect your brains

2.3. Who avoid

Having brittle diabetic or be difficult to control diabetes

A child or adolescent or adult age >70yo

Having pregnancy or heart chronic heart issues, kidney or renal issues

Having a history of disordered relationships with food including anorexia, bulimia, or binge eating => because it can evoke those tendencies

Having low body mass index or frail or have been recently been in the hospitalized

2.4. How to apply

The whole food including: best quality protein, ideally organic, pastured meat, fish, healthy fat=> building healthy hormone

Things should focus: avocado, oil, grass fed butter, coconut,etc…

From 5-7 years before menopause: unprocessed carbonhydate literally important with something low plycemic berries like: vegetable, sweet potatoes

Limit sugar and alcohol

Keep yourself well hydrated

3. Conclusion

The biggest pain point for female patient is weight gain

Think about the fact: simple, flexible and free option

Discuss with your healthcare provider if necessary

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GROUP 6: Bành Tứ Cửu, Triệu Thị Tỉnh, Lê Công Thành, Cao Thị Yến, Đỗ Thị Thu Hoài

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GROUP 6: Bành Tứ Cửu, Triệu Thị Tỉnh, Lê Công Thành, Cao Thị Yến, Đỗ Thị Thu Hoài

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1. Grabbing attention

2. Traditional view:

Breakfast is the most important meal of the day is wrong.

What you ate and when you ate are outdated.

=> Exercise more and eat less.

1. Controversies: sugar burner vs fat burner

Sugar burner: consume the carbohydrate much -> get hungry, drop in energy level, increase weight, insulin levels are high.

Fat burner: Don't get angry, sleep better, eat slowly.

II. Body

1.  Definition

Intermittent fasting: the absence of food during a time period

1. Characteristics:

When people consume food, insulin is secreted by the pancreas to move sugar into the cells.

If you skip breakfast, it can reduce your calories by 20 to 40%. -> you can fuel fat loss

Create human growth hormone -> slow down the human ageing process.

1. Do and don’t

Do

+) Consume:

Real whole food

Proteins: butter, pasta, creamy vegetables, quinoa, salad

Coffee and tea

+)  keep yourself well hydrated.

Avoid sugar and alcohol.

Not for :

Pregnant women

People have food-related problems.

Chronic heart issue or kidney suffering.

People find it hard to control diabetes.

III. conclusion

If people have any health problems, they should discuss them with their doctors.