Nutrition for all

By Jo Gamble BA (hons) Dip CNM MFNTP MBANT

Let food be your medicine and medicine be your food

Hippocrates

Estimated interactions with food in an average lifespan

200 x 365 x 76 = At least 5,548, 000 interactions

WHERE ARE WE NOW?

• The western world is becoming more obese• Chronic disease is on the rise• The life expectency is on the decline• Our food supply is questionnable and laden with

unpronounceables• The more we know the less healthy we are.

A modern-day battle

• Nutrient poor, calorie rich diet• Excessive alcohol• Little to no exercise• Exposure to toxins• Emotional and physical stress• Negative thinking

Poly-pills vs poly-meals for the poly ills

Would you like a statin with your burger

We are overfed and undernourished

In average western society. We eat about 70, 000 kilos of food in a lifetime.

But it was only one meal ….

• “Baseline endotoxin concentrations were increase significantly by 50% after a high fat meal”

• Endotoxins raise post-pradial for 6 hours• What we eat can influence three future

generations.

Phytochemical intake is associated with decreased risk of chronic disease

• CVD• Type 2 DM• Metabolic syndrome• Stroke• Hypertension• Obesity• Cancer

Food matters

“Approximately 33, 000 deaths per year would be avoided if Uk dietry recommednations were met…Over 15 000 of the avoided deaths would be due to increased consumption of fruits and vegetables”

An increase of 1.15 servings a day wasAssociated with a 14% decrease in Type 2 DM

How to balance blood sugars

Eat regularly – 3 meals and 2 snacksProtein with every meal and snackChoose low GI carbohydrates to make up ¼ of the plate e.g. wholegrain/brown optionsAvoid sugar, including hidden sugars e.g. in drinks Avoid stimulants - Coffee, tea, energy drinks and alcohol also disrupt blood sugar levelsReduce stress!Exercise

Food Rich in EFAs Oily fish e.g. Salmon, mackerel, sardines, trout Omega 3 eggs Cold pressed flax seed oil Cold pressed hemp seed oil Nuts and nut butters Seeds and seed butter

You can also get the benefits of omega 3 by taking a fish oil supplement at a dose of 2-3g of fish oil per day (3 capsules or 1 tsp of a liquid)

Lifestyle Change is a Journey

It takes 45 days to change a habit or incorporate a new one

5 10 15 20 25 30 35 40 45

Live your life as if your health depends on it… because it does!

Set SMART GoalsSpecific - goals should indicate precisely what is going to happen

Measurable - you should be able to quantify your goal

Achievable - you have to be confident that you can achieve your goals

Realistic - ensure that your goals are realistic and maintainable, it may not be beneficial to say you are going to add an extra hour walk every day if you realistically may not be able to stick with it

Time-bound - ensure that your goals can be achieved within a reasonable time frame

Metabolic Balance

• Metabolic balance or “glycaemic” balance means keeping blood sugar and insulin levels in proper balance

• Eating quality carbohydrate foods in balance with protein and fat promotes metabolic balance

Metabolic Imbalance: The Insulin Resistance Syndrome

Insulin Resistance Syndrome is common in many chronic conditions:Heart diseaseType 2 DiabetesHigh blood pressure Overweight an obesity SarcopeniaPolycystic Ovary

Syndrome (PCOS) Acne Mood changes

How you may benefit from achieving metabolic

balance : Prevent chronic conditions,

and therefore, the need for medications

Increase energy and vitality and reduce fatigue

Improve quality of life Reduce fat and improve

weight control Reduce appetite and

cravings

Cookie cycle

Balancing Your Plate

Divide your plate into 3 sections:50% is vegetables, salad25% is mixed whole grains or starch25% is protein source – poultry, fish, beans, soy

products

Protein

Whole grains

Veggies

Why Exercise?• Prolongs life• Improves mood• Achieves metabolic balance• Promotes sustainable weight loss• Strengthens heart and blood vessels• Increases bone density• Boosts energy levels• Reduces stress and tension • Improves balance and flexibility • Improves sleep • Decreases risk for chronic conditions

Physical Activity Reduces Stress

Stress symptoms such as anxiety and depression can improve with regular exercise, and beneficial effects appear to equal meditation or relaxation.

People who participate in sports clubs and organised recreational activity enjoy better mental health, are more alert, and more resilient against the stresses of modern living.

References; (1) Physical activity and mental health: current concepts. Sports Med. 2000 Mar;29(3):167-80. (2) The relationship between organised physical

recreation and mental health. Health Promot J Austr. 2007 Dec;18(3):236-9.

Ensure Adequate Rest

• Your body needs to get enough sleep (about 8 hours) for optimal health

• Sleep deprivation leads to accelerated aging and increased risk for chronic disease

• Lack of sleep can make you feel tired and hungry reducing your ability to live a healthy lifestyle

Abdominal breathing• Find a comfortable place to sit or lie down, with your feet slightly apart, one

hand on your abdomen near the navel, and the other hand on your chest.• Gently exhale the air in your lungs through your mouth, and then inhale

slowly through your nose to the count of 4, pushing out your abdomen slightly and concentrating on your breath. As you breathe in, imagine warm air flowing all over your body. Hold the breath for a count of at least 4 but not more than 7.

• Slowly exhale through your mouth while counting to 8. Gently contract your abdominal muscles to completely release the remaining air in the lungs.

• Repeat until you feel deeply relaxed for a total of 5 cycles. You may be able to do only 1 or 2 cycles at first.

• Once you feel comfortable with your ability to breathe into the abdomen, it is not necessary to use your hands on your abdomen and chest.

Practising this exercise for just 10-15 minute a day can have profound health benefits.

Grocery Shopping • Be prepared

– Plan menus

• Be organised – Make a list and stick to it

– Coordinate your list with store layout

• Be label savvy • Be a mindful shopper

Do not shop if you are hungry!

Plan Your Menu Ahead

• Know what you’re going to eat for the week and where– How many dinners do you need to prepare? – How many lunches do you need to make?

• Review your food plan and recipes for meal suggestions and appropriate food items

• Include snacks. What will you snack on?

Essential fatty acids: a matter of balance

People are commonly deficient in omega-3 fatty acids and are eating too many omega-6 fatty acids. This imbalance increases risk for disease.

Fatty acid Source

Omega-3 Walnuts, Flax seeds, Canola Oil, Cold water fish, Fish oil

Omega-6 Corn oil, safflower oil, soybean oil,cottonseed oil, sunflower oil

Simopolous A. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Exp Biol Med (Maywood).

2008 Jun;233(6):674-88

Benefits of omega-3 essential fatty acids Fish oils (omega-3 fatty acids) have been show

efficacious in treating and preventing a wide range of diseases including:

• Mood and behaviour• Dementia • Eye health • Skin Disorders• Cardiovascular Disease• Arthritis and pain • Autoimmune disease

Riediger ND, Othman RA, Suh M, Moghadasian MH. A systemic review of the roles of n-3 fatty acids in health and disease. J Am Diet Assoc. 2009

Apr;109(4):668-79.

Do you need a detox?

Symptoms associated with toxic overload• Headaches• Muscle aches and pains• Joint pain• Allergy or flu-like symptoms• Chronic fatigue• Irritability, mental confusion

Supporting liver function Ensure a good supply of nutrients so the liver works

efficiently• Magnesium, Copper, Zinc, Vitamin C, Vitamin B

family, ProteinConsume plenty of cruciferous vegetables, natures

detoxifiers• Broccoli, cabbage, bok choy, Brussels' sprouts,

cauliflowerConsider supplementing your diet with a high quality

milk thistle extract• Milk thistle (Silybum marinarum)

Supporting bowel elimination

Restore healthy bacteria• Lactobacillus acidophilus and Bifidobacterium

Consume plenty of high fibre foods• Vegetables, fruits, whole grains, legumes

Reduce exposure to causes of “leaky gut”• Alcohol, anti-inflammatory drugs, processed

foods and food additives, stress

• Support the liver with nutrition and avoid exposure to toxic substances

• Promote the health of your digestive system (bowel) by eating plenty of organic fruits, vegetables and whole grains

• Ensure your recommended daily vegetables intake to alkalise your body and promote elimination trough the kidneys

• Consider a structured, supervised detoxification programme regularly

Detoxification summary

Body composition analysis

Active tissue mass

Intracellular water

Extracellular water

Bone tissue

Fat mass

Total body water

Fat Mass

Fat Free Mass

Extracellular Mass

Body cell Mass