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Healthy Nutrition Barb Del Brocco, RHN Registered Nutritionist email@example.com
AGENDA Childhood Obesity: What is it? Benefits of Physical Activity. Different forms of Exercise Food Sensitivities & Intolerances: Alternatives to Common Food Allergens Myths about Calcium Calcium Food that may surprise you What is Gluten How do you know if you are gluten intolerant? Seasonal Allergies – General Protocol Nutritional Game: True or False
Childhood ObesityWhat is it? A condition where excess body fat negatively affects a childs health or wellbeing Weight is well above the average for a childs height and age Given the many adverse health effects of being overweight, childhood obesity is being recognized as a serious public health concern Given stereotypes, it can often lead to low self esteem or even depression
Obesity FactsOver the past 30 years, obesity rates have tripled due to changes in diets | | | | | 1978 1988 1998 2008 Today?
Obesity Facts Changes in society, work and leisure have affected activity and eating patterns leading to a rise in obesity Approximately 26% of Canadian children ages 2-17 years old are currently overweight or obese. 59% of adults are now considered overweight or obese Affected adults may die up to 3 to 7 years earlier than counterparts with a healthy weight
Childhood Obesity <10% of children are meeting the recommended 60 minutes of physical activity each day Studies show children who are obese are more likely to remain obese as adults The number of fat cells an adult will have is determined by age 18 Childhood obesity may lead to serious risk factors for Heart Disease and Stroke. Obese children are prone to developing High Blood Pressure, Type 2 diabetes and Cancer
Benefits of Physical Exercise Makes you Stronger Builds and Maintains Healthy Bones & Muscles Prevents Disease Later in Life Improves Weight Control Gives us Energy
Benefits of Physical Exercise Decreases Stress Better Performance at School!!!! Feel Happier and More Confident Good for the Heart Better Sleep which is needed to grow, repair our bodies, and fight disease
Physical Activity Children should spend no more than 2 hours a day using electronics (Computer games, TV, & Internet) especially during daylight hours Being active is fun Start slow and build from there Encourage children to be active by playing outdoors
Physical Activities Play in a sport that you enjoy or can have fun Kids should pull parents along (like a rope) when they want to play...Parents should avoid pushing since you can’t push a rope?? When kids enjoy an activity, they want to do more of it BOTTOM LINE: Keep the focus on FUN!!
Physical Activities Perfecting a skill requires practice (e.g. tricycle before bicycle) Acquiring a skill makes a child feel pride and accomplishment that enhances self esteem Participation with friends and family promotes healthy behaviour including teamwork Walking the dog is healthy for the body and mind Simple games are a good idea too: Hide ‘n Seek, Tobogganing, and Outdoor Scavenger Hunt
) Physical Activities Take your kids to the park and join in their fun Yoga is beneficial too (promotes flexibility and strength) Learn from your kids - let them teach you what new activity they learned in gym class
Physical Activities Consider dancing to Music around the house Use a Pedometer to count your steps (try to increase your daily limit from week to week) Ride your bikes or walk your kids to school vs. Driving Parents need to be role models and be active to make physical activity a normal part of your familys routine.Bottom Line:Our bodies are meant to move. Helping children beactive and eat properly is vital to a healthy life.
Food Sensitivities & Intolerances What is it? Any symptom that is bothersome Symptoms may not appear for a few days, therefore making it difficult to detect May effect you physically, emotionally and mentally
Food Sensitivities & Intolerances Different pathways for a sensitivity to enter the body Nose Mouth Skin Any symptom can be a sign of a food sensitivity that should not be ignored (e.g. constant runny nose, unusual anxiety or nervousness)
Common Food AllergensDAIRY – Lactose Intolerance 75-80% of people are Lactose Intolerant Inability to fully digest the sugar called lactose found in milk and dairy products, that is caused by a deficiency of the enzyme lactase Symptoms include: Nausea, Bloating, Gas, Cramps, and Vomiting Need to omit Dairy from diet to avoid symptoms
Alternatives to Dairy / Milk Almond Milk: Nutritious and antioxidant rich beverage made from almonds that is a healthy alternative A good source of Calcium and Vitamin D Rich in Magnesium, Iron, Zinc, and Vitamin E Regular, unsweetened, vanilla and chocolate! flavours that is low in calories and free of saturated fat & cholesterol NOTE: Those with nut allergies should strictly avoid it!
Alternatives to Dairy / MilkRice Milk: Light & sweet tasting milk produced from rice Despite being unsweetened, it has a naturally sweet taste Choose a whole grain variety of rice milk Also available in chocolate & vanilla flavours Healthy choice for Smoothies, Cereal, or right out of the jug
Alternatives to Dairy / Milk Hemp Milk: Creamy nutty tasting milk made from hemp seeds. Great source of Omega-3 and Omega-6 fatty acids that are necessary for healthy brain function Excellent source of Calcium, Iron, and all ten essential amino acids. Choose an organic variety, made with evaporated cane juice or one that is completely sugar-free. Available in different flavours
Alternatives to Dairy / Milk Soy Milk: Made from Soybeans and contains the same high amount of Protein in Cow’s Milk Contains Fiber because it comes from Beans Avoid Genetically Modified Soy Choose Organic version Commonly available in Vanilla and Chocolate flavours
3 Myths about Calcium1. Milk is good for everyone #1 allergen food – we stop producing the enzyme by the age of two2. Dairy helps prevent Osteoporosis 50% of calcium is lost in the pasteurizing process;there is more calcium found in greens and nuts3. Calcium supplementation helps prevent osteoporosis Best supplements are only 50-60% absorbed
PH SCALE PH scale measures how Acidic or Alkaline a substance is The pH scale ranges from 0 to 14 Foods are either Acidic or Alkaline To stay alive, a human body will always stay between a pH of 7.35 to 7.45 (or Alkaline) If you eat Acidic foods, minerals such as Calcium in your bones will be used up to get rid of the Acidic (so that your body remains Alkaline) Milk is in fact, Acidic (i.e. pH <7.0) which can actually cause Osteoporosis as Calcium is depleted
GlutenWhat is Gluten? A type of protein found in certain grains including rye, kamut, spelt, wheat, barley, couscous and oats 1 in 7 people is considered Gluten sensitive or intolerant Removing Gluten can sometimes lead to improved energy, less mood swings, improved concentration, less inflammation and joint pain, fewer headaches and less sinus congestion
Gluten IntoleranceHow do you know? A simple blood test called the anti-gliadin antibody test will confirm existence of Celiac Disease. The exact cause of Celiac Disease is unknown with no known way to prevent it. The disease may be hereditary which increases the chance of early diagnosis and treatment.
GlutenCommon symptoms of gluten intolerance: Gas, Bloating, Constipation, Fatigue immediately after eating Fatigue next day or a gradual decline in energy, irritability, anxiety, headaches, water retention (can’t get your rings off) Dark circles under the eyes Lack of weight gain Delayed growth in pubescent children
Hidden Foods That Contain Gluten Soy Sauce (unless wheat free) Ketchup, Gravies, and Salad Dressing Some soups Barley Malt: a sweetener used in breakfast cereals, snacks, and convenience foods such as pretzels, muffins, cakes. Lunch meats Some toothpaste, lipsticks, and supplementsBOTTOM LINE: It must say Gluten Free on the packaging!
Elimination DietThe best way to detect a Food Sensitivity isto eliminate the food item entirely from thediet for at least 14 days After the 14 day removal period, slowly re-introduce the foods one at a time and keep a journal of how you feel both physically and mentally
Other Highly Allergic Foods Seafood Nightshade Vegetables - Tomatoes, Bell Peppers, Potatoes, and Eggplant Chocolate Peanuts (mold produces toxins) Strawberries (sprayed crop has pores which traps chemicals even by washing)
Seasonal Allergies General Protocol Vitamin C Consume Essential Fatty Acids (e.g. Fish Oil) Probiotics Quercitin BromelaineHomeopathic Remedy:Histamina - works just as well as anti-histamine.
Nutritional Game: True or FalseExercise helps to build strong bones
Nutritional Game: TRUE Through weight-bearing exercises(jumping, running, dancing, walking), young peoples bones acquire bothdensity and mass. The bones become stronger and less vulnerable to osteoporosis later in life
Nutritional Game: True or False Question:Skinny people dont need to exercise
Nutritional Game: FALSEBeing thin is not the same as being healthy. Thin people may be susceptible to Osteoporosis. Thin people also benefit from cardio because it strengthens the Heart
Nutritional Game: True or FalseSkipping rope every day is a great exercise for children
Nutritional Game: TRUESkipping is a terrific cardio activity that burns calories and strengthens muscles and bones....and its fun too!
Nutritional Game: True or FalseDoing sit-ups will flatten your tummy
Nutritional Game: FALSE Sit-ups or crunches will strengthen your stomach muscles, but cardio activity that burns calories (e.g.riding a bike or walking) will help you lose excess weight. Abs are made in the kitchen…
Nutritional Game: True or FalseEating chocolate every day can be good for your health
Nutritional Game: TRUE(but only a small square of dark chocolate)
Nutritional Game: True or False Someone who is LactoseIntolerance can eat ice cream
Nutritional Game: TRUEUnless you dont mind the terrible stomach pain and gas afterwards
Nutritional Game: True or FalseExercise makes you happy
Nutritional Game: TRUE Exercising releases a mood-boostingchemical in your brain called Serotonin,which makes you feel positive and happy (e.g. Runner’s high)
Nutritional Game: True or FalseFrequent headaches could mean you have a food allergy
Nutritional Game: TRUE Keep a food journal of what youconsume and how you feel afterwards as you might discover that you have a Food Sensitivity
Nutritional Game: True or FalseEating Junk Food Can Lead to Obesity
Nutritional Game: TRUE Junk food is generally high in calories and is not real food whichcan quickly contribute to weight gain in childrenHint: Eat Junk Food rarely vs. daily
Nutritional Game: True or FalseAny physical activity for children is Good
Nutritional Game: FALSE Children should be encouraged to dophysical activities that are fun and safeHint:Spend more time outside and away from the TV or computer to promote healthy activities
GENETICS… Loads the GunLIFESTYLE… Pulls the Trigger! QUESTIONS?
Final Thoughts! Food is your greatest ally in helping to prevent disease and live a healthy life A healthy diet, sufficient sleep and regular exercise helps and brings into balance 80 to 90% of symptoms Lifestyle is more important than Genetics!
Contact InfoBarb Del Brocco, RHN Registered Nutritionist firstname.lastname@example.org or 416-985-8849