Zinc deficiency• Symptoms

– Taste abnormalities

– Slow wound healing

– White spots on finger nails

– Mental lethargy

– Crave sweet and salty foods

– Lowered immune system

– Slow muscle growth

• How to correct it-30mg t.i.d. for 4 weeks, then 2, then 1

• Foods to include

– beef, lamb, pork, crabmeat, turkey, chicken, lobster, clams and salmon.

– Pumpkin seeds, dairy, pecan, cashew and pine nuts

R.I.P Jack Lalanne 1914-2011the original jumping Jack

• Opened the worlds first gym chain• Was the first man to get athletes

strength training with weights• 1974 (age 60): Handcuffed and

shackled, he swam from Alcatraz Island to Fisherman’s Wharf while towing a 1,000-pound boat.

• 1984 (age 70): Handcuffed and shackled, he swam one mile while towing 70 rowboats, with 70 people

• “I can’t die; it would ruin my image.”

• A great example of what we should aspire to with a life of health

Principle 1 recapto play great you must hydrate• How much water have you lost by the time you

are thirsty?

• How much has your metabolism slowed down?

• How long will it take to hydrate?

• How much weaker will your lower body be when dehydrated?

• How long can you last without water?

Hull KR Principle 2For a longer career, eat at least 8 portions a day

Rich McKeating

Selling fruit and veg?• Benefits?

– Fibre

• Soluble- help digest nutrients better, control blood sugar, (fat loss)

• Insoluble- lose body fat, clear digestive system

– More nutrients for to make your body run better- brain function, eye function, heart health, cancer risk

• Veggies help to Alkalise the Acidic effect of protein, training, stress and negative thought processes. Acidic blood lower IGF1, Thyroid and elevates Cortisol.

• Aim for 8 to 10 portions a day, mainly veg.

• 2-4 portions of fruit.

• Can you cook?

Looking at Veggies differently!

• There are no bad vegetables!

• Potatoes can be a problem if you have blood sugar problems or are trying to lose fat (sweet potatoes are a better option)

Veggies!• Asparagus, can indicate MTHR Gene through smell in urine!

– Great hangover cure!– In Chinese medicine they are said to give peace of mind!– Contains rutin which protects blood vessels, 3.6g fibre, vitamin

K for strong bones and healthy clotting, querceting which is anti- inflammatory, sapanins which reduce size of tumours.

• Beetroot– Is known as a liver tonic in Eastern medicine– Gets colour from Betacyanin, a potent cancer fighter

Some evidence it may increase Serotonin, so a good food to take at night time– Excellent source of foliate (know to lower homocysteine)

Veggies!

• Broccoli– Nutrition superstar– Member of brasica family (others include cauliflower, cabbage, kale) all of which

are know to be excellent sources of photochemical known as isothiocyanates. These fight cancer by neutralizing carcinogens (the bad guys)

– Great source of indole 3 carbinol, a useful compound for modulating Oestrogen's levels

– Good source of sulphoraphane, a compound used to help detoxify harmful substances

– Low calorie, good source of fibre, vitamins and minerals– If you can’t stand the taste, its easy to make into soups,– use the stalk as well ( grilled in salt and pepper with Olive oil dressing)

• Cabbage

– Same as above!

– Cooked = 4g of fibre

– Steamed = 2 g of fibre

– Red anthocyanins protect brain

Veggies!

• Carrots– Great source of Beta carotene, an anti-oxidant found

to have protective effects on the body– They really are good for your eyes! Contain lutein and

zeaxanthin, know to prevent macular degeneration and cataracts.

– Beta carotene converts to Vitamin A also helps with night vision.

– Regular eaters have 50% less chance of developing Lung cancer

– 3 medium carrots, 5 g of Fibre– Great in dips= peanut butter/ guacamole

Veggies!

• Cauliflower– Great anti-cancer properties– Great mashed potato substitute (lemon, butter and salt)– Purine content can be a problem for those who suffer with

gout

• Celery– Excellent for weight loss, will help control appetite, eat at

the end of your meals– Research shows its one of the best foods for treating high

blood pressure ( reduction of 12-14%)– Lowers stress hormones– Chewing it will help stimulate digestion– Great for juicing

Veggies!• Green beans

– Great sourced of folate– 4g Fibre– Ideal for stir fry's or in dips

• Kale– Highest ORAC value of any vegetable (means it is loaded with effective anti-

oxidants)– Is similar to broccoli in it’s cancer fighting ability– 2 cups = 4g protein and 3g fibre– Loaded with Calcium

• Mushrooms– Great for counteracting toxic effects of radiation and chemotherapy, they help

fight fatigue and nausea– maitake mushrooms have been shown to shrink tumours in mice and has been

show to boos effectiveness of chemotherapy in several cancers– Shiitake mushrooms have been shown to lower blood cholesterol levels by as

much as 45%– One portion of white button mushrooms give you 50% RDA selenium, an

important mineral in fighting cancer

Veggies!

• Onions– In a number of studies have shown protective effects against cancer– Onions help build strong bones (they contain a compound which

prevents bones from breaking down)– Good fro asthma sufferers, may help prevent inflammation in response

in airways• Peppers Hot and normal variety's

– peppers are great for colds, they are higher in vitamin C than oranges– They also raise endorphins'– May boost metabolism and lower insulin levels, great for weight loss!– Sweet peppers are also beneficial, great for snack foods– Some people are sensitive to peppers (they are a member of the

nightshade family along with tomatoes)

• Spinach– Calorie for calorie provides

more nutrients than any other food on the planet

– Great source of vitamin K, important for building bones by ensuring calcium ends up in them!

– Also a great source of calcium!

– Can also help stop the brain from ageing

– Best with some fat to absorb nutrients, olive oil is a great choice

Veggies!• Tomatoes

– Botanically a fruit, legally a vegetable!– Great source of the carotenoid Lycopene, a well

researched compound found to reduce risk of prostate cancer

– Carotenoids are fat soluble, so tomatoes are best eaten with some fat

– Very easy to grow at home, and supply in abundance• Watercress

– 4 times the calcium of milk– More iron than spinach– Fantastic for oestrogen detoxification

Fruits!

• All fruits are good!• 8 a day should be more in favour of veg• Apples

– A day can reduce heart disease risk by 32%– Research shows lower risk of colon, prostate and

lung cancer– Good source of Boron, an energizing mineral– Peel is very healthy– Apple juice is a disaster

Fruits• Avocado’s

– Victim of low fat craze– High fibre, 11- 17g per avocado– Minimal effect on blood sugar– Very alkaline

• Bananas– Great source of potassium(low levels =

muscle cramps) and fibre– Good for cell integrity, electrolyte

balance, a steady heart beat!– May prevent or correct hypertension– Reduce risk of kidney cancer– Great source of

FOS(fructodigosacharides) good bacteria

– Good for digestive upset, especially diareah

– Not as high in sugar as some people claim

– Inside of skin is very nutritious, scrape into shakes or porridge

Fruits

• Grapefruit– Low calories, high volume foods– Has beneficial effect on blood sugar, and weight loss– Contains carotenoids know to reduce risk of prostate and certain cancers– Has a very alkalizing effect– If you have kidney stones avoid grapefruit juice, it lowers levels of citrate

• Blue berries– Brain food, shown to help brain cells communicate with each other more effectively– Also shown to help with macular degeneration ( high levels of the anti-oxidant anthocyanins)– Incredibly high ORAC Value– Great to have in Freezer, good in porridge, or pour yoghurt and cinnamon on for a tasty

night time snack• cherries

– Amazing anti-inflammatory compounds, great for allergies and asthma– anti-viral and anti-bacterial properties– Shown in some studies to halt tumour growth from certain carcinogens– Lowers levels of uric acid in blood which is most common cause of Gout (in one study it

lowered levels by 15%)– Even the juice is healthy!

Fruits

• kiwi’s– Twice the vitamin C of oranges, also good source of magnesium– Was proven in one study to be the most nutrient dense of all fruits– 2 Kiwi’s =5g of fibre, – Low sodium, high potassium– Natural blood thinner with none of aspirins side effects

• strawberries– Shown in research to inhibit growth of breast and cervical cancer– Also shown to improve short term memory

Fruits

• lemons and limes– High vitamin C contents– Alkalising effect on body– Skin is very beneficial, contains limonene found to be beneficial

in protecting against skin, liver and lung cancer) 1tablespoon a week is enough to make a difference

– Captain Cook, the original Limey!• Watermelon

– Extra filling so it helps with weight loss (high volume foods)– 92% water, but different to just having a glass of water as its

more filling as part of food– Great source of Lycopene, a carotenoid that helps lower risk of

Prostate cancer– Great source of Vitamin A, good for vision!

Should I go Organic?

• The quality of the food we eat, comes from the quality of the food our food eats

• An apple sprayed heavily vs. an apple grown wild on a tree, how does this effect our health?

• Diminishing soil quality• It's estimated the average person in Britain

consumes 2 to 3 Litres of carcinogenic pesticides, herbicides and other chemicals each year

No need to buy these foods organic

12 foods that I believe are safe to buy non organic, these foods are reported to be the least heavily sprayed or least contaminated due to the thickness of their skins by the environmental working group (a not for profit organization)

• Broccoli • Aubergine • Cabbage • Banana • Kiwi • Asparagus • Sweet peas Mango • Pineapple • Sweet corn• Avocado • Onion• fish

Consider buying these foods organic (or at least washing them thoroughly)

12 Vegetables that should be bought organic due to being heavily sprayed and contaminated are Peaches Apples Sweet bell peppers Celery Nectarines Strawberries Cherries Lettuce Grapes (imported) Pears Spinach Potatoes All meat

Note, is better to eat non organic fruit and veg than to not eat fruit and veg

How to incorporate more vegetables

• Dessert Recipes• Stir Frys• Salads• Grilled Veg ( Mediterranean)• Cauliflower Mash• Soup

Summary• Eat 8 portions of vegetables and fruit every day

• Mainly veg

• Eat raw or steam

• Add fats to absorb more nutrients

• Benefits

– Create the environment to build muscle

– Recover quicker

– Protect and strengthen your body by having adequate nutrients

– More chance of living a longer healthier life

• 5 things you learnt?

Questions

Shopping list on a shoe string• Food Doctor Pita's

• Tinned fish

• Whole nuts

• Yoghurt

• Almond Milk

• Lentils

• Beans

• Porridge oats

• Coconut milk

• Peanut butter

• Cinnamon

• Pesto

• Chocolate