A Holistic Approach to Eating
Kim Evans APRN CNS-BC AHN-BC
Why is Nutrition important?
8 out of 10 of the top causes of death in the
US have a nutritional component
Unfortunately very little nutritional education in
Huge disconnect between
what we eat and health
“Most medical and nursing providers are
functionally illiterate when it comes to nutrition”
Dr. Andrew Weil
Dr. Andrew Weil
“Worst Possible Diet”
Houston We Have a
Two Major Industries Are
Health Care Industry
Lack of Patient Centric Systems
Disease Care vs HealthCare
GMO’s (Genetically Modiﬁed Organisms)
Highly Processed Non-nutritious Foods
Changes in the Food Industry
• As late as the 1950’s people were
consuming locally grown food, bought fresh
and eaten in a mindful, unstressed
• Today – eating in car, on the run. > 40% of
our food expenditure is outside the home.
Current Status of Food Production
and Nutrition in our Country
Corn and Soy are subsidized - very cheap grains
Used for everything
Fresh fruits and vegetables are not currently
subsidized and are much more expensive
Food Industry has
convinced us that …
Cooking is hard, time consuming and messy
Eating healthy is expensive
Processed foods are nourishing and convenient
Farm Bill should be called
the Food Bill
This greatly affects ALL Americans - not just
GMO’s are banned in all European Countries,
China and Japan
Dairy industry - Has been wrecked with overuse
of antibiotics and use of Bovine Growth
Institute for Responsible Technology
Roundup Ready Pesticides
Not supposed to be able to survive human GI
◆ 2 types of genetically modified crops
– Herbicide Tolerant Roundup Ready Soybeans can
be sprayed with Herbicides – This is showing up in
our food – Causing Birth defects and cancer
◆ Corn and cotton – produces their own pesticide –
Breaks open the stomach of insects and kills them
(BT Toxin – insists that this doesn’t effect humans –
however study last week showed that – breaks open
holes of membranes of human cells – effects
◆ 93 % of pregnant women had BT toxin in blood and
80% in unborn fetuses.
Nine GMO Crops
◆ Sugar Beets
◆ Hawaiian Papaya
◆ Crooked Neck Squash
• Avoid dairy products from cows injected with
GM Bovine Growth Hormone (rbGH or rbST)
– Increases level of IGF-1 (increases risk of breast,
prostate, colon, lung and other cancers)
– Premenopausal women with high levels of IGF-1
are 7 times more likely to develop breast cancer
Health consequences of
GMO’s / IGF-1
Increased incidence of estrogen related, prostate and
Young girls developing breasts at 8-9 years old
Onset of menses - 10-11 years old
As a result …
One of the most obese Nations in the World
One of the most sickest Nations in the World
Oblivious that what they eat or drink affects their
What can you do?
Educate yourself on whole, healthy nutrition
Model healthy eating
Call your broker TODAY and have him sell any and
ALL stock even remotely related to Monsanto.
Support local farmers
Eat organic whole foods
Stop eating fast food and processed foods.
Choose whole healthy foods
Choose this ………… Instead of that
Make YourSELF a Priority
Balance Your Physical Energy
! Avoid substances
that weaken you
– Artificial Sweeteners
Nurse’s Week 2014
Health Care Providers and Hospitals
should be Role Models of Healthy
Can you imagine….
If all health care providers consumed organic, whole foods
and eliminated processed foods, fast foods and non-nutritive
If Hospital cafeterias were gourmet restaurants and included
cooking classes to teach people how to cook healthy,
If ALL patients were served whole healthy food (including
those requiring enteral feedings or supplemental nutrients)?
Healthy or Unhealthy?
Water, Corn Maltodextrin, Corn Syrup Solids, Sodium & Calcium
Caseinates, Canola Oil, Corn Oil, Soy Protein Isolate,
Fructooligosaccharides, Medium-Chain Triglycerides, Oat Fiber, Soy Fiber,
Potassium Citrate, Calcium Phosphate, Gum Arabic, Sodium Citrate,
Magnesium Phosphate, Soy Lecithin, Magnesium Chloride,
Carboxymethylcellulose, Ascorbic Acid, Choline Chloride, Potassium
Chloride, Taurine, L-Carnitine, Zinc Sulfate, dl-Alpha-Tocopheryl Acetate,
Ferrous Sulfate, Niacinamide, Calcium Pantothenate, Manganese Sulfate,
Cupric Sulfate, Thiamine Chloride Hydrochloride, Pyridoxine Hydrochloride,
Riboflavin, Vitamin A Palmitate, Folic Acid, Biotin, Chromium Chloride,
Sodium Molybdate, Potassium Iodide, Sodium Selenate, Phylloquinone,
Cyanocobalamin, and Vitamin D3.
Contains milk and soy ingredients.
Protein - 17%
Carbohydrates - 53.6%
Fats - 29.4%
Nutritional Priorities Elimination of
One Size does not fit All
APO E Gene Diet
APO E gene is the gene that carries cholesterol
through the body.
Three different alleles - 2, 3, 4
Six different possible combinations
2/2, 2/3, 2/4, 3/3, 3/4, 4/4
Each genotype has a different fuel source
What does APO E mean?
➢APO E is short for apolipoprotein
➢There is a series of apolipoproteins (A,B,C,
➢Called APO E because it’s the gene that is in
charge of synthesizing apolipoprotein E, an
important component of cholesterol
Food-type Preferences of
Apo E Genotypes
➢Apo E 2/2-prefers more long-term fuel
➢Apo E 2/3-prefers more long-term fuel
➢Apo E 3/3-prefers a balance of long & short-
➢Apo E 4/2-prefers a balance of long & short-
➢Apo E 4/3-prefers more short-term fuel
➢Apo E 4/4-prefers more short-term fuel
General Healthy Nutrition
◆ All Three Macronutrients are Important
➢“The wrong environment for a particular Apo
E genotype can push the body to produce
high levels of cellular inflammation as it
attempts to fight the affects of its
environment. This can result in chronic
illnesses” McDonald, 2007
➢Chronic diseases such as diabetes, CV
disease, hypertension, obesity, gout, arthritis
have a common thread of chronic cellular
Eating for Energy
Understand role of the 3 macronutrients
Eat breakfast - include a high quality protein
Avoid sugar, caffeine or artiﬁcial sweeteners
Eat food, mostly plants, and not too much.
If it’s a plant, eat it; If it was made in a plant, don’t.
(Last 2 are quotes from Michael Pollen - Author of Food Rules and In
Defense of Food))
Choose Healthy Carbohydrates
1. Eat 8-10 Servings of Fruits and Vegetables daily
2. Choose low glycemic, high fiber carbohydrates
brown rice, sweet potatoes, whole grain breads,
3. Eliminate ALL high fructose corn syrup
4. Limit sugar to < 10 gms/day
Are you sensitive to gluten (or the pesticide used
on that wheat product?)
High Fructose Corn Syrup
◆ Eliminate High Fructose Corn Syrup
◆ In 1915 the Coca Cola bottle was 6.5
◆ In 2010, now Coca Cola bottle is 20 oz.
◆ Dr. Robert Lustig:
– Sugar: The Bitter Truth
– Fructose – Biggest contributor to
Nonalcoholic Fatty Liver Disease
Choose Healthy Fats
! Avoid Hydrogenated or Partially Hydrogenated Oils
Seeds – Pumpkin, Flax, Sesame, Sunflower
Be aware that there are 9 calories per gm for fats
◆ Monounsaturated Fats
– Olive oil
◆ Polyunsaturated Fats
– Seed oils
– Seeds (pumpkin seed/flax seed)
◆ Saturated Fats – Significantly limit
– Dairy Products
– Processed foods
◆ Trans Fats - Avoid
– Crackers, cookies
– Peanut butter
– Anything that has hydrogenated or partially
Role of fats and incidence of breast
◆ High fat diets have been associated
with increased incidence of breast
◆ Type of fat makes huge difference!!
◆ Omega 3 Fatty Acids actually protect
against breast cancer
Choose Healthy Proteins
Limit Animal Protein (Meat and Dairy) to one serving
in 24 hours
Eat salmon, sardines, or tuna at least 2-3 times weekly.
Include Plant Based Protein
Beans, Legumes, Tofu, Tempe, Edamame Beans
! Click to edit Master text styles
Holistic Eating Practices
How You Eat
!Stressed Eater - Sympathetic Dominance - Digestive
!Relaxed Eater - Parasympathetic Dominance - Full
Digestive System - Begins in your Mind
Enteric Nervous System
● Chew Food !
Saliva contains salivary !
● Stomach !
● Churns food!
● Mixes with hydrochloric
acid and pepsin!
● Stays in stomach 45 “ to 4
hours until liquefied!
● Leaves stomach as !
! Marc David - The Slow Down Diet: Eating for Pleasure, Energy and Weight Loss
Alignment with rhythms of life brings our
metabolism into its fullest force
! Digestive and calorie burning metabolism are strongest when the sun is highest in the sky
(lunchtime) and weakest in the late evening hours
! Skipping breakfast and lunch or underrating at these meals slow down metabolism and
inhibits weight loss.
! Eating at irregular and unpredictable times each day causes our digestive and calorie -
burning metabolism to fall out of sync.
! Excessive consumption of refined carbohydrates causes a rhythmic meltdown, making the
brain think it’s summer and signaling the body to store fat.
Thoughts are energy - What we think about
food effects how we process it
! Negative thoughts about food directly inhibit digestion through
nerve pathways, hormones, neuropeptides, and other bio-
substances. Positive thoughts about food enhance digestion via
these same pathways.
! Bless it and Call it Fish!
Holistic Eating Practices
Plan family meals
Encourage everyone to be involved
Let meal times be enjoyable
Create rituals of sharing the “best thing that happened
Pray before you eat
Eat slowly and mindfully
Steps to Slower Eating
Eat at a table, sitting down, using a plate and utensils.
Take small bites and chew each bite thoroughly. Count
your chews- start with 10 chews for each bite of food
and try to increase it.
Don’t put more food into your mouth until the previous
bite is completely swallowed.
Put your eating utensils down between bites.
Eat high ﬁber foods that require more energy to chew.
Eliminate distractions like TV, reading or computers.
Don’t eat while you drive, walk or shop.
Play mellow music while you eat.
Sip water in between each well-chewed bite of food.
Don’t eat alone if possible. Avoid eating with fast eaters;
try to eat with slow eaters.
Linda Foley Woodrum - Eating Well: Simple Steps to Better Health and Wellness. From GettingWell: Mind, Body &
Food For Thought - Nothing Tastes as Good
as Being Healthy Feels
• Take Care of Yourself
• Nutrition is the #1 Integrative Medicine Tool for
Health and Disease Prevention
Thank You for your time and attention