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Your Diet - Are You eAting the right FooDs For You?

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Module 3 - Your Diet - Are You Eating The Right Foods For You? Copyright ©2010 All rights reserved. Any reproduction without written permission is strictly forbidden.

www.drnathaliebeauchamp.com Wellness On The Go™ Dr. Nathalie Beauchamp 2

YOUR DIET - ARE YOU EATING THE RIGHT FOODS FOR YOU?

TABLE OF CONTENTS

WORKBOOK AND ACTION GUIDE - YOUR ROADMAP TO WELLNESS

INTRODUCTION ........................................................................................................................................ 3 Are You Using the Right Fuel? ......................................................................................................... 6 What is Nutritional Typing™? ........................................................................................................... 7

What are the Benefits of Eating for Your Nutritional Type™? ................................................. 7 How do I know if I am Eating Right for My Nutritional Type™? .................................................. 7 What Does "Health" Feel Like? ........................................................................................................ 9 HOW TO DETERMINE YOUR NUTRITIONAL TYPE™ ........................................................................................ 9 Analysing your results - What Nutritional Type™ are you? ........................................................ 10

The Protein Type ......................................................................................................................... 10 The Carb Type .............................................................................................................................. 10 The Mixed Type ............................................................................................................................ 10

TIPS TO GET THE MOST OUT OF NUTRITIONAL TYPING™ .............................................................................. 11 How well do you know your Soy Facts? ...................................................................................... 12

The Real Truth (and Untruths) About Soy ................................................................................. 13 The Real Soy Story ....................................................................................................................... 15 What is Gluten? ........................................................................................................................... 16 Who is at Risk for Celiac? ........................................................................................................... 17 Common Symptoms of Gluten Intolerance ............................................................................ 18 Symptoms in Children ................................................................................................................. 18 Benefits of a Gluten Free Lifestyle ............................................................................................. 19 Allowed Foods and Foods to Avoid ......................................................................................... 20 Avoiding Nutritional Pitfalls ......................................................................................................... 21 Is There a Treatment for Celiac? ............................................................................................... 21

Do you have a Gluten sensitivity? ................................................................................................ 22 Interpreting the Results ............................................................................................................... 26 Results Guide ................................................................................................................................ 26

In Summary…................................................................................................................................... 27 MODULE 3 - WELLNESS IN ACTION, REVIEW YOUR KNOWLEDGE ................................................................. 28

MY ACTION STEPS FOR THIS WEEK... ......................................................................................................... 30



Module 3 – Your Diet - Are You Really Eating the Right Food For You?

INTRODUCTION Have you ever wondered why, when you and your friend go on diet together, you follow the same plans, eat the same meals, yet only one of you lost weight? And it wasn't you! Well, in this Module we are going to really examine why different people react differently to the same foods and explain why we each have different needs when it comes to food.

There are three common categories of food sensitivities: gluten, soy and milk. This Module will help you determine if you have any of these sensitivities, and will provide guidance on what foods to eat and which ones to avoid, should you have any of these sensitivities.

READING ACTIVITY WELLNESS ON THE GO

• Chapter 5 - Protein, Carbs And Fat - What Am I Eating? • Chapter 29 - The Soy Controversy • Chapter 30 - Gluten - Are you Sensitive To It?

The Whole Soy Story - by Dr. Kaayla T. Daniel

Take Control Of your Health - by Dr. Joseph Mercola and Dr. Kendra Pearsall

Healthy Recipes For Your Nutritional Type™ - by Dr. Joseph Mercola and Dr. Kendra Pearsall

“Unfortunately, everything the experts tell us about diet is aimed at the whole population, and we

are not all the same. "

~The Scientist Magazine



OBJECTIVES By the end of this Module you will be able to:

• Identify your Nutritional Type™; • Describe the three types of Nutritional Typing™; • Endorse the value of eating properly for your Nutritional Type™ and the associated health benefits; • Describe the concept of gluten sensitivity and the associated symptoms; and • Describe the effect soy can have on our digestive system and its effect on our health .

"Advertising is the art of convincing people to spend money they don't have for

something they don't need.”

-Will Rogers





Are You Using the Right Fuel?

Do you know what happens to a diesel car if you put regular gasoline into it? The result depends upon how much of the wrong fuel you put into the gas tank. If you filled the tank with the wrong fuel, the car may run for about 2 blocks or so, but in a very short time it would quit. If you fill the tank half-full with regular gas and half-full with diesel fuel, the car will run roughly for quite a while, but would eventually work through the regular gas to return to its proper performance level.

The same concept holds true for our bodies. Just like different vehicle types, our bodies do not all have the same fuel requirements. Our body converts food into energy from food we consume the same way a car uses gas to fuel it. If you are not putting the right type of food into your body for your fuel converter (metabolism is the process of converting food into energy) the result will be similar to that of the car mentioned above with the wrong type of gas. Your body will run for short bits, and then run out of energy.

Are you putting the right type of fuel into your

body?

Which is the right fuel mix for you?



What is Nutritional Typing™? Nutritional Typing™ is a term used for a diet based on the concept that everybody has individual ways of metabolizing food. It follows the premise that one man's food is another man's poison. Nutritional Typing™ helps to explain why one diet does not fit all.

The term "Nutritional Typing" was created by Dr. Joseph Mercola. His focus has been to provide people with a revolutionary dietary technology that enables them to optimize their health and fitness by identifying their own highly individualized nutritional needs, and tailoring their diets accordingly. The information about Nutritional Typing™ in this Module has been extracted from the book "Take Control of Your Health" by Dr. Joseph Mercola's and Dr. Kendra Pearsall.

What are the Benefits of Eating for Your Nutritional Type™? There are several benefits to eating for your Nutritional Type™. Most people start to feel better within one week of changing their diet.

According to Dr. Mercola, Nutritional Typing™ has the ability to: • Balance your total body chemistry; • Address disease processes at their causative level; • Prevent illness; • Rebuild health; and • Provide uniquely long-lasting health benefits.

How do I know if I am Eating Right for My Nutritional Type™? Answer these questions:

Question

YES NO

Have your food cravings kept you from being able to stick to a diet?

Do not feel satisfied with your meals?

Do you have cravings, especially for sugar?

Do you have frequent and intense hunger pangs ?

Do you experience mood swings?

Do you experience some degree of brain fog during the day?

Do you have inconsistent and/or low energy levels?

Are you prone to feeling anxious and depressed?

Are you prone to addictions?

Are you prone to being overweight or underweight?



If you answered yes to two or more of these questions, then you are most likely not eating properly for your Nutritional Type™ Just as each of us are unique in terms of our appearance, likes, dislikes, and emotional needs, different bodies need different foods. The key is figuring out what types of foods your individual metabolism thrives on.

Indicators you are not eating right for your Nutritional Type™

Benefits of eating right for your Nutritional Type™

• Not feeling satisfied with your meals • Feeling of satisfaction from your meals

• Experience cravings (especially for sugar)

• Can go for longer periods without eating

• Experience frequent, intense hunger • Will be completely free of all cravings

• Experience mood swings • Mood will be more stable and positive

• Experience some degree of "brain fog"

• Consistent energy level

• Have inconsistent and low energy • Maintain proper weight (lose weight if you are currently overweight and gain weight if you are currently underweight)

• Are more prone to feelings of anxiety and depression

• Support on-going cellular repair and regeneration

• Are more prone to addictions • Begin to realize your full health potential

• Are prone to being overweight or underweight

• Are prone to all types of degenerative processes



What Does "Health" Feel Like? According to Dr. Mercola, once you reach your full health potential:

"You will have created an inner environment that is conductive to you experiencing your highest levels of:

• Peaceful energy; • Relaxed alertness; • Emotional poise; • Positive, stable mood; and • Great mental clarity."

And the benefits you will experience are:

• Have more energy than you know what to do with; • Be free from aches and pains; and • Have an overall feeling of happiness (optimistic and emotionally at peace)

As part of this program, you are receiving access to an on-line assessment program that

will ask you a series of questions to determine your individual Nutritional Type™.

As part of the Nutritional Typing™ program, you will receive the following :

• Your personal Nutritional Typing™ Assessment • A customized food chart list • Recommended Nutritional Typing™ Meal Plan • Daily tips to assist your efforts • Learning to Listen to Your Body Meal Diary

HOW TO DETERMINE YOUR NUTRITIONAL TYPE™



Analysing your results - What Nutritional Type™ are you?

The Protein Type Some typical characteristics of the protein type are:

• Have strong appetites. • Tend to think about food a lot, even when not hungry. • Do not do well with fasting. • Do not do well if they skip meals – moody. • When they crave sugar, it only makes them feel good

temporarily. • Eating refined sugar will typically stimulate their desire for more sugar. • Crave fatty, salty foods. These foods tend to satisfy them more than others. • They will feel hungry most of the time if they eat a low fat or vegetarian type diet.

The Carb Type Some typical characteristics of the carb type are:

• They have relatively light appetites. • They don’t think of food much, unless they are hungry. • They have a high tolerance for carbs. • They can skip a meal, if they have to, and it does not

hurt their energy and mood. • They can enhance their feeling of well-being through

fasting . • They typically don’t like meat. • They typically don’t like adding salt to their food. • They love salad. • They feel great after drinking fresh, organic vegetable juice or freshly squeezed orange juice.

The Mixed Type The mixed types are the "in-between" types. They can have characteristics of both the protein type and the carb type.



Dr. Mercola's program of Nutritional Typing™ is based on seven general principles. To get the most out of Nutritional Typing™, you should follow these simple guidelines:

1. Consume the best quality of food available (organic as much as possible).

2. RAW food is preferred to cooked food. If you must cook, use a very low temperature.

3. Always consume your most metabolically important foods first.

4. Practice the right type of food combining for your type (especially for mixed types).

5. Eat consciously and listen to your body.

6. Do not focus on percentage and ratio. It is important to eat the best quality food and the right food, the right way.

7. It is important to consume the right supplements for your type, but the right and best food for you is more important.

8. Read all the Nutritional Typing ™ from Dr. Mercola to ensure you are eating the food for your type.

TIPS TO GET THE MOST OUT OF NUTRITIONAL TYPING™



How well do you know your Soy Facts? Did you know that Health Canada has rated soy as one of the nine most common food allergies? What else do you know about soy? Take this little test on soy facts to see what else you know.

Indicate whether you think the following statements are true or false. Once you fill in all your answers, turn to the next page to see the real truth about soy!!

1. Soy is a healthy alternative to milk products.

T F

2. Fermented soy products are healthier for our bodies than non-fermented.

T F

3. Soy protein isolate was originally developed to create cardboard.

T F

4. Soy products are naturally high in calcium.

T F

5. Soy protein can contribute to the development of osteoporosis.

T F

6. Soy has a higher protein value than milk.

T F

7. Tofu is a fermented soy product.

T F

8. Soy baby formula is a healthy alternative option for babies with milk allergies.

T F

9. Many soy crops are genetically modified and have been exposed to large amounts of herbicides and pesticides, leading to new compounds entering the body and causing associated concerns.

T F

10. Soy can reduce fertility in women and libido in men.

T F



The Real Truth (and Untruths) About Soy

1. Soy is a healthy alternative to milk products.

False – soy beans contain large quantities of natural toxins (also known as anti-nutrients)

that reduce the effect of good digestive enzymes.

2. Fermented soy products are healthier for our bodies than non-fermented.

True - fermented soy products decrease the amount of anti -nutrients present in the food and as a result are easier to digest. Fermented soy products also produce Vitamin K2 which is an important vitamin for bone health.

3. Soy protein isolate was originally developed to create cardboard.

True – Not only is this true, but soy protein isolate is found in most processed foods.

4. Soy products are naturally high in calcium.

True – unfortunately it is also high in phytic acid which can block the absorption of essential minerals like calcium, magnesium, copper, iron, and especially zinc.

5. Soy protein can contribute to the development of osteoporosis.

True – soy protein can cause a negative calcium imbalance which can lead to the development of osteoporosis.

6. Soy has a higher protein value than milk.

False – The protein in food items is measured by a Biological Value(BV) score.

The higher the score, the better the protein. Whey has a 104 BV score, whole eggs 100BV, and milk scores 100BV. Soy actually has a low score of 74BV.



7. Tofu is a fermented soy product.

False – while it is true that tofu is curdled soy milk that is pressed into product often used as a meat substitute, it is not a fermented soy product. As discussed in Question #2, it is best to eat fermented soy products.

8. Soy baby formula is a healthy alternative option for babies with milk allergies.

False – Soy protein isolate is the main ingredient of soy based infant formulas. Infants that are fed soy formulas are exposed to high levels of isoflavones which are potent anti-thyroid agents that can affect their normal growth and development.

9. Many soy crops are genetically modified and have been exposed to large amounts of herbicides and pesticides, leading to new compounds entering the body and causing associated concerns.

True – not much else to say about that!

10. Soy can reduce fertility in women and libido in men.

True – giving soy to monks to reduce libido is a well-known tradition in the East.



The Real Soy Story

I am sure some of those facts surprised you. Me too! I used to think soy was a healthy alternative to dairy products. I, like many others, had fallen prey to a multi-billion dollar industry that was marketing something as a healthy alternative. It wasn’t until I did my own research that I learned the real truth about soy. If you took anything away from that previous exercise it should be that if

you are going to eat any soy products, make sure you are eating fermented soy products. By nature, soy beans contain large quantities of natural toxins (also known as anti-nutrients) that reduce the effect of good digestive enzymes. Trypsin, which is an enzyme that is needed for the digestion of proteins, is slowed down by soy. When there is not enough trypsin in the digestion process you can end up with serious gastric problems including stomach cramps, diarrhea, and possible bleeding. You may even be leaving yourself open to future problems with your pancreas and other chronic deficiencies related to amino acid uptake which can result in such things as fatigue and muscle weakness. In addition, the outer layer of the bean contains high amounts of phytates which can block the uptake of essential minerals into our intestinal track such as calcium, magnesium, copper, iron and zinc. And finally, non fermented soybeans contain hemagglutinin which causes red blood cells to clump together and can significantly slow down growth. On the other hand, fermented soy products decrease the amount of anti -nutrients present in the food and as a result are easier to digest. So if you are going to eat soy, you can eat small amounts of organic, fermented soy. It’s all about balancing your diet.

Fermented Soy Products Non-Fermented Soy products • Miso • Soybean oil • Tempeh • Soy milk • Natto • Tofu • Edemame • Burgers, ice

cream & cheese



What is Gluten?

Gluten is a grain protein found in all forms of wheat, rye, barley, oats and related hybrids. It is used in food processing because it binds, stabilizes and prevents crumbling. It is surprisingly common.

Celiac Disease and Gluten Celiac Disease is a chronic, intestinal mal-absorption, auto-immune disorder caused by intolerance to gluten. When someone with Celiac consumes gluten, an auto response is triggered that flattens and alters the absorptive villi in the small intestine. Mal-absorption of some or all of the nutrients occurs and the body cannot get the essential proteins, fats, carbohydrates, vitamins and minerals necessary for good health. This can lead to malnutrition and related conditions, such as weight loss, osteoporosis and infertility. Patients may also face increased risk of conditions including diabetes, thyroid disease, lupus, rheumatoid arthritis and some cancers. Even just a tiny crumb of bread causes the same damaging response as a whole slice of bread as it only takes one molecule to trigger the destructive mucosal response. It is estimated that one in every 133 North Americans have the disease.



The Difference between Gluten Sensitivity and Celiac Disease The main difference can be described as the difference between an intolerance (sensitivity) and an allergy (Celiac).

Who is at Risk for Celiac? In North America, about 1% of the population have Celiac Disease. It is estimated that one in 56 people who have gastrointestinal symptoms are as yet undiagnosed as Celiacs. Your chances of developing Celiac increase if you have a relative who has the disease. Those who have a first-degree relative (sibling, child, parent) with Celiac, have a 4.5% chance of developing the disease. Those who have a second degree relative (aunt, uncle, grandparent) have a 2.5% chance of developing the disease.

85% of North Americans are estimated to suffer from

gluten intolerance and may not even know it.

85 %



Common Symptoms of Gluten Intolerance • Recurring abdominal bloating and pain

Symptoms in Children

Easy bruising

Seizures

Depression

Pale sores inside the mouth

Tooth discoloration or loss of enamel

Chronic diarrhea

Reproductive issues (miscarriages, infertility)

Weight Loss

Unexplained anemia

Bone pain

Behavior changes

Missed menstrual periods

Muscle cramps

Fatigue and extreme weakness

Pain of the joints

Painful skin rash

Tingling numbness in the legs

Vomiting

Irritability and behavioural changes

Delayed growth/short stature

Delayed puberty

Dental enamel abnormalities



Benefits of a Gluten Free Lifestyle

The benefits are easy to understand:

• You will no longer suffer from abdominal pain, gas, bloating, constipation, diarrhea, anemia and skin lesions;

• Improvement of the symptoms previously mentioned;

• Overall improvement in quality of life;

• Studies have shown that the following illnesses may benefit considerably from a gluten-free lifestyle:

o Rheumatoid arthritis; o Multiple Sclerosis; o Parkinson's disease; o Seizures; o Autism, ataxia (loss of balance); o Down’s Syndrome; o Lymphoma; o Osteoporosis; and o Type 2 and Type 1 diabetes .



Allowed Foods and Foods to Avoid

CELIAC FOOD GUIDE ALLOWED AVOID

AMARANTH WHEAT (INCLUDING EINKORN,EMMER, SPELT,KAMUT)

ARROWROOT WHEAT STARCH

BUCKWHEAT WHEAT BRAN

CASSAVA WHEAT GERM

CORN CRACKED WHEAT

FLAX HYDROLYZED WHEAT PROTEIN

INDIAN RICE GRASS BARLEY

LEGUMES RYE

MILLET TRITICALE (A CROSS BETWEEN WHEAT AND RYE)

NUTS

POTATOES

QUINOA

SAGO SEEDS

SORGHUM

SOY

TAPIOCA

TEFF

WILD RICE

YUCCA



Avoiding Nutritional Pitfalls

A gluten free diet can be lacking in certain nutrients such as B vitamins, thiamine, riboflavin, niacin, folate and minerals iron & calcium and dietary fiber. These vitamins and minerals can be replaced by eating foods high in vitamins, iron, calcium and fiber. Taking a multi-vitamin supplement is highly recommended for those on a gluten free diet. Make sure your multi-vitamin is gluten-free!! (More about vitamins in Module 5.)

Is There a Treatment for Celiac?

In a way, there is. The way to treat Celiac Disease is to follow a gluten-free diet.

Is there a treatment for gluten intolerance? After doing a full year of a gluten free diet, one may be able to re-introduce some food in their diet on occasion. Why one year? It’s the time it truly takes to give your body the chance to heal from the chronic inflammatory effects of gluten in your body.



Do you have a Gluten sensitivity? Many people have one and don't realise it. The most common symptoms are weight gain, fatigue and depression, but there are many other, not so obvious symptoms. Answer the following questions to help you determine if you have a sensitivity to gluten.

Physical Symptoms

1 2 3 4 5

Never Rarely Sometime Often Always Do you experience periods of unexplained weight gain?

Do you have difficulty gaining weight?

An unexplained, high level of fatigue ?

Are you overly sensitive to physical pain?

Are you overly sensitive to emotional pain and cry easily as a result?

Do you have any unexplained skin conditions or rashes?

Do you experience severe headaches that cause you to feel sensitive to light?

Do you have any pain or stiffness in your joints that is unexplained?



1 2 3 4 5

Digestion

Never Rarely Sometime Often Always

Do you have frequent unexplained, unpredictable digestion problems?

Do you experience unexplained diarrhea or constipation?

Do you experience unexplained abdominal pain or cramping?

Do you experience unexplained abdominal bloating or distention?

Do you experience problems with intestinal gas?

Do you often have difficulty digesting dairy products?

Do you have any food allergies or sensitivities?



1 2 3 4 5

Behaviours

Never Rarely Sometime Often Always

When you consume alcohol, do you tend to over-consume without reason?

Do you find yourself craving sweets, bread and carbohydrates?

When you eat sweets, bread or carbohydrates, do you tend to overeat?

Do you tend to eat when you are upset, or to relax?

Do you find yourself feeling stressed and have difficulty finding a way to relax?

Do have specific foods that you really, really love?



Other Conditions Have you been diagnosed with any of these conditions?

YES NO

Alcoholism

Allergies

Anemia / Iron Deficiency

Anorexia

Bulimia

Candida

Chronic Fatigue

Crohn's Disease

Depression

Diabetes

Hypoglycemia

Irritable bowel syndrome

Lactose Intolerance

Osteoporosis / Bone Loss

Rosacea

Ulcerative colitis



Interpreting the Results Count the number of Sometimes, Often and Always checkmarks you have for each of the three areas and the number of Yes checkmarks:

Sometimes Often Always Yes Physical

Digestion

Habits

Diagnosis

TOTAL

+ + + =

Sometimes + Often + Always + Yes = Gluten Sensitivity Rating

Results Guide If your score was:

4 or Less = It is unlikely you have a sensitivity to Gluten.

5 - 8 = You may have a sensitivity to Gluten.

9 or more = It is highly likely you have a sensitivity to Gluten.

If your score is 5 or higher, you should consult with your physician and make arrangements to be tested for gluten sensitivity. Diagnosis of gluten intolerance usually involves blood tests and may include a biopsy of the small intestine.



In Summary…. In this module, we learned about the symptoms of the three major categories of food sensitivities: gluten, soy and milk. Possibly you discovered you may have a sensitivity you were not aware of? We also examined the reasons why there is no "one-size fits all" diet program and why different body types have different reactions to the same foods. If you haven't already done so, complete your Nutritional Typing™ assessment so you can start eating right for your body today!

Module 3 - Top 5 Highlights! There are a few key points I want to make sure you take away with you upon completing this module:

5. Be Aware of Soy! • It is not the healthy alternative many believe it to be.

4. Pay attention to potential food sensitivities! • Some people will try to ignore the signs and symptoms. Food sensitivities are not just a

nuisance, but there can also be some associated major health risks.

3. You have to have the right fuel for you. • Everyone is different .

2. The food you eat should give you energy. • Not drain you!

1. Eat for your Nutritional Type™! • If you do, you will never struggle with diets again. You will feel better, look better and

be healthier!



MODULE 3 - WELLNESS IN ACTION, REVIEW YOUR KNOWLEDGE

My Nutritional Type™ is:

The benefits of eating based on my Nutritional Type™ are: (List at least 4)

If I am to eat soy products, the type of soy product I should eat is:

The reason not all soy products are a healthy alternative are: (List at least 3)



Common symptoms of Gluten sensitivity are:



MY ACTION STEPS FOR THIS WEEK...

What Wellness suggestions /points discussed in this module do you feel you are already implementing successfully in your life? Fantastic! Pat yourself on the back!

List three actions you are going to take this week as a result of what you have learnt in this module. Include the timeline by which you want to have completed each of these actions:

ACTION TIMELINE

1)

2)

3)

How will you know when you have achieved success for each of these actions?

1)

2)

3)



How will you feel when you accomplish the actions you listed above?

1)

2)

3)

What obstacles could prevent you from achieving these goals?

How can you ensure you avoid these obstacles?

YOUR PIT STOP:

Notes Page

YOUR PIT STOP:

Notes Page

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