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Forever-Active.com - Healthy family nutrition presentation



Current Information about Childhood Obesity and Food Sensitivities

Current Information about Childhood Obesity and Food Sensitivities



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Forever-Active.com  - Healthy family nutrition presentation Forever-Active.com - Healthy family nutrition presentation Presentation Transcript

  • Healthy Nutrition Barb Del Brocco, RHN Registered Nutritionist barbdelbrocco@gmail.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 Obesity
  • 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
  • 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.
  • Our bodies crave movement
  • Food Sensitivities & Intolerances
  • 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
  • COWS get Calcium.....from Grass not Milk
  • 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
  • PH SCALEHuman Body: pH Balance is 7.35 – 7.45
  • PH SCALEEAT LESS: EAT MORE: • Milk • Fruits • Sugar • Vegetables • Meat • Grains • Alcohol • Almonds
  • Calcium FoodsSURPRISING SOURCES OF CALCIUM: Green leafy vegetables: kale, chard, beet tops, collards, broccoli, brussel sprouts, dandelion, mustard greens and bok choy Root vegetables: parsnips, rutabaga, sweet potatoes, squash, Fermented & Organic Soy: tofu, tempeh, miso and edamame Beans & Whole Grains: kidney, Blackbean, quinoa, amaranth Nuts & Seeds: almonds, pine nuts, hemp seeds, sesame seeds Other Sources: almond butter, sea vegetables, sardines, cocoa, figs and molasses
  • 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
  • Gluten Free Grains  Amaranth  Arrowroot flour  Buckwheat  Corn  Rice  Millet  Quinoa  Teff
  • FOOD ALLERGY Symptoms TOP TWO: 1. Fatigue 2. HeadachesAllergies including food sensitivities weaken theImmune System and other diseases can occur.
  • Highly Allergic Foods  Corn  Wheat  Yeast  Eggs  Coffee  Mushrooms  Pork  Nuts  Soy  Tomatoes  Citrus
  • 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 False Questions
  • 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 barbdelbrocco@gmail.com or 416-985-8849