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Nutrition For Health

Nutrition For Health. Dr. Jilian M. Stogniew, DC, RYT Awakening Chiropractic. “You Are What You Eat”. Why be concerned about diet?. Top causes of death in the US are directly related to our lifestyles 2/3 of US adults are overweight or obese; 1/3 qualify as obese.

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Nutrition For Health

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  1. Nutrition For Health Dr. Jilian M. Stogniew, DC, RYT Awakening Chiropractic

  2. “You Are What You Eat”

  3. Why be concerned about diet? • Top causes of death in the US are directly related to our lifestyles • 2/3 of US adults are overweight or obese; 1/3 qualify as obese. • Up to 30% of US children are overweight , and childhood obesity has more than doubled in the last 25 years • Childhood diabetes has increased 10-fold in the past 20 years.

  4. Concerns over diet… • Being overweight is linked to many conditions: • Sleep apnea • CV disease • Cancer • Stroke • Gallbladder disease • Osteoarthritis • Diabetes • Poor diet/nutrition linked to: • Tooth decay • High Cholesterol • High Blood Pressure • Colon, breast, and prostate cancer • Bowel Disease • And on and on…

  5. How did this situation develop? • We take in too many calories and burn too few

  6. Too many calories • Eating out has become much more common • Portion sizes have increased dramatically • Average plate size has increased from 10 to 12 inches in diameter • Junk food consumption continues to increase • No-fat and low-fat craze of the 80s and 90s

  7. What does eating healthy really mean? • Conflicting nutrition information • Hard to know what and who to believe • Mistakes of the past are still with us…

  8. USDA Food Pyramid The mission of the United States Department of Agriculture is to foster the health and prosperity of the agricultural industry.

  9. What if we ate following the USDA pyramid? • Breakfast • Orange juice, 4 slices of white bread, applesauce, 1 oz. cream cheese • Lunch • 4 cups cooked spaghetti, 1 oz. mozzarella cheese, 2 cups marinara sauce, 8 oz. roasted chicken • Snack: ½ cup baby carrots • Dinner • 3 Cups cooked white rice, 4 oz. grilled steak, 1 cup of milk

  10. Eating by the pyramid • 3113 calories for the day • 4.4 gram of sodium • 14 grams of fiber (should get 30 grams/day) • 62 grams of sugar • Does not meet the RDA for calcium, vit D, or Vit E • Seriously deficient in fruits and vegetables • 66% carbs, 25% protein, and only 9% fat

  11. Not enough calorie burning • Most Americans are very sedentary • 2002 study found that higher energy expenditures for most people came from driving a car, watching TV, and office work. • About 5% of total energy expended went to moderate or strenuous physical activity. • AHA 2004: About 30% of Americans engage in regular physical activity

  12. Health is a CHOICE!!!

  13. Whole Foods Diet…is where its at! • Benefits • Supports a healthy immune system • Helps maintain gut health • Decreases inflammation • Provides nutrients (essential vitamins, minerals, fats, and phytochemicals) • Maintain appropriate weight • Prevent many diseases of lifestyle

  14. Whole Foods Diet • Items to emphasize: • Good fats • Lean proteins • Fruits and vegetables • Whole grains • Fiber • Aim for foods close to their original source

  15. What are good fats? • Fats got a bad rap in the 80s and 90s • Some types of fats are essential for proper body function • EFA found in nuts, plant oils, seeds, and fish • Anti-inflammatory and immune supportive • Promote the release of anti-inflammatory compounds by the cells • EFA PROTECTs the heart

  16. Healthy Fats • Balance is key • Emphasize omega 3 while decreasing omega 6 • Ratio should be 1:1 • Sources of omega 3: WILD cold water fish, flax, nuts, seeds • Sources of omega 6: animal fats, vegetable oils, farm-raised fish and livestock

  17. Lean Proteins • Good sources: • Beans and legumes • Fermented soy or edamame • Fish • Lean Poultry • Lean red meat (grass fed) • Wild game • Eggs (free-range, omega 3) • Try to consume organic or cage free animal products to reduce pesticides, antibiotics, and increased saturated fats.

  18. Animal Foods • Higher intake of meat and animal products is associated with higher risk for cancer • High in saturated fat and no antioxidants • Children who eat 12 hotdogs a month have 10X the risk of leukemia compared to kids who don’t eat any hotdogs

  19. Fruits and Vegetables • Contain powerful plant compounds known as phytochemicals • Perform numerous functions throughout the body • Provides fiber and essential nutrients • Aim for a rainbow of colors and a variety of fruits and vegetables every day • Fresh, whole produce is best (stay away from fried and canned)

  20. Fruits and veggies protect cells from damage • Without the nutrients and protective compounds found in these foods, the chances of cell damage increase • Cell damage increases the risk of cancer

  21. Why a Rainbow? • Plant pigments are powerful anti-cancer nutrients • Aim for 5-10 servings per day • EAT A SALAD EVERYDAY!

  22. Whole Grains • Whole grains provide fiber • Contain moderate amounts of protein (refined grains do not have protein) • Vitamins and Minerals are intact • Grains to try: rice, spelt, oats, barley, whole wheat, rye, bulgur, millet, quinoa, and amaranth

  23. Food to Minimize or Eliminate • Sugar • Caffeine • Processed foods, aka junk foods (low in nutrients and high in calories) • Trans fat • Fast food • Artificial Sweeteners • Refined grains

  24. SUGAR!

  25. Sugar • Refined sugars raise blood sugar levels quickly and stress the pancreas • Sugars stress the adrenal glands which are responsible for our stress response • Sugar decreases the immune system (a teaspoon of sugar depresses the immune cells for six hours) • Sugar is high in calories and provides no nutrients

  26. Sugar • Avoid the following: • Corn syrup • High fructose corn syrup • Dextrose • Maltose • Sucrose • Maltitol, sorbitol • Fructose • Cane Juice • Evaporated Cane Juice

  27. Artificial Sweeteners • Avoid chemical sweeteners • Splenda • Aspartame • Use Natural sugar alternatives • Stevia • Raw Honey • Molasses • Agave • Pure maple syrup

  28. Caffeine • Caffeine increases heart rate and promotes hyperactivity • It is also stressful to the adrenal glands • Eliminate if you have any hint of insomnia or anxiety • Can cause stomach upset, irritation, and diarrhea • Be aware of soda, chocolate, and coffee, or coffee-flavored foods

  29. Do I have to eat everything organic?

  30. The Dirty Dozen • Peaches • Apples • Sweet Bell Peppers • Celery • Nectarines • Strawberries • Coffee and Tea • Cherries • Lettuce • Grapes • Pears • Spinach • Potatoes

  31. The Clean Fifteen • Onions • Avocado • Frozen Sweet Corn • Pineapple • Mango • Asparagus • Frozen Sweet Peas • Kiwi • Cabbage • Eggplant • Papaya • Watermelon • Sweet Potatoes • Broccoli • Tomatoes

  32. Reach Optimal Health • Eat Well • Think Well • Move Well • Check our website www.awakeningchiropractic.com for upcoming classes and our Nutrition Series • Gluten & Dairy Free Diet, Protein 101, Sugar-busters, Fats are Phat, Vegetarian diets, and Supplements

  33. Questions

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