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Nutrition for Optimal Health
- 1. Nutrition for Optimal Health http://vodpod.com/watch/1216473-hulu-saturday-night-live-taco-town
- 3. You Get to Choose...
- 6. What should I eat? Eat food.
- 7. Whole Food = real food
- 8. Great tips… • Don’t eat anything your great-grandmother wouldn’t recognize as food • Avoid food products with ingredients you wouldn’t have in your pantry. • Avoid high-fructose corn syrup and hydrogenated oils.
- 9. More great tips… • Avoid foods that have any form of sugar (or sweetener) listed among the top 3 ingredients. • Avoid food products that contain more than 5 ingredients. • Avoid food products that make health claims.
- 10. What kind of food should I eat? Mostly plants.
- 11. To do: • Shop the peripheries of the supermarket and stay out of the middle • Buy primarily food without packaging • Eat only foods that will eventually rot
- 12. Great Tips… • Eat a variety of colors • Eat sweet foods as you find them in nature. • Make water your primary beverage.
- 13. How should I eat? Not too much.
- 14. Great tips… • Pay more, eat less. • …Eat less. • Eat slowly
- 15. Break the rules once in awhile!
- 16. THE FOOD/PAIN/INFLAMMATION CONNECTION Designing an anti-inflammatory diet
- 17. WHAT IS INFLAMMATION? A FEW SYMPTOMS MAY BE PRESENT... Redness, swollen joint (warm to the touch) Joint pain and/or stiffness Muscles stiffness Headaches Fatigue/ loss of energy Bowel disturbance
- 18. WHAT TO AVOID Food you are allergic or sensitive to (most common are wheat, dairy, eggs, nightshades) Refined sugar, refined grains and flour products (bread, pasta, bagels, etc.), refined oils, obese meat Tobacco
- 19. COMMON INFLAMMATION TRIGGERS * DENOTES MAJOR ARTHRITIS TRIGGERS (ALSO CAFFEINE) dairy products* eggs* citrus fruits* meat* wheat* nuts and peanuts* tomatoes* (*potatoes*) corn*
- 20. WHAT TO EATVegetables Fruit Raw nuts Healthy proteins (lean meat, skinless chicken, fresh fish, omega-3 eggs) Best oils: olive oil, coconut oil and butter. Fish oil. Spices: Ginger, tumeric, rosemary, oregano, garlic, coriander
- 21. HOW TO REDUCE INFLAMMATION Omega 3 fatty acids (fish oil) Ginger White willow bark Pineapple Hot peppers Avoid wine (sulfites)
- 22. THE TWO-WEEK TEST Have abundance of foods from the pain-safe list Avoid the common triggers completely Foods that are not on either list can be eaten freely
- 23. Action Step • Make one immediate, doable goal ex. Family commitment to eat dinner at the table ex. Eat a salad everyday ex. Buy bread that doesn’t contain High Fructose Corn Syrup ex. No fast food for the rest of the month ex. Remove tomatoes from diet for two weeks
Editor's Notes
- http://vodpod.com/watch/1216473-hulu-saturday-night-live-taco-town Are people smaller or bigger than 100 years ago? Do you think more calories equal more nutrition in the average American diet? We, as a nation are overfed but undernourished because we eat too many empty calories. (cakes, pies, beer, soft drinks, candy, French Fries, chips and many processed snacks.)
- 17,000 new products/yr. in supermarket (most don’t deserve to be called food!) You need more bioflavinoids Eat this box of antioxidants Loaded with Vitamin B3 100% of daily recommendation of Magnesium Fat free, low fat, low sodium, natural flavors...... We don't see FOODS but boxes and bags of products with man-processed calories and often added artifical nutrients
- The more I study and the more educated I am, the simpler this answer gets. Fact science knows less about nutrition than you would expect. Doctors and nurses and even medical nutritionists, in general, know much less than you would expect. The deeper I went, the simpler it got.
- FACT 1: so-called western diet: lots of processed foods and meat, lots of added fat and sugar, lots of refined grains Western diseases: obesity, type 2 diabetes, cardiovascular disease, and cancer.
- Choose real food and avoid these industrial novelties.
- tomatoes- traditionally eaten with olive oil. As we mass market them and put them in foods, etc. more people have tomato sensitivities. Scientists recently confirmed that this traditional practice is good for you, because the lycopene in the tomatoes is soluble in oil, making it easier for your body to absorb. Culture vs. science. There are pieces of our food culture, sometimes ancient, that deserve our attention, because they can help us. They’re highly processed concoctions designed by food scientists, consisting mostly of ingredients derived from corn and soy that no normal person keeps in the pantry, and they contain chemical additives with which the human body has not been long acquainted.
- No packaging… enzymes (your body knows what to do!) Broken down easier, digested easier, not stored as fat, more nutritious, gives LIFE to the body!
- -Great grandmother wouldn’t know cheez its but would know chicken soup! Ethoxylated diglycerides? Cellulose? Xantham gum? Calcium proprionate? Ammonium sulfate? If you wouldn’t cook with it, why consume it? (extends shelf life- less alive!) More processed, less healthy: obesity, high cholesterol, heart disease….
- except: moderation, and treating treats as treats. 40 types of SUGAR: barley malt, beet sugar, brown rice syrup, cane juice, corn sweetener, dextrin, dextrose, sucrose, glucose, fructose, fructo-oligosaccharides, fruit juice concentrate, invert sugar. AVOID artificial sweeteners: aspartame, splenda (don’t lose weight) The more ingredients, the more processed. (recipe is diff.) Avoid “lite”, “low-fat” or “nonfat”
- In countries where people eat a pound or more of vegetables and fruits a day, the rate of cancer is half what it is in the United States. Consumes far fewer calories. Vegetarians are notably healthier than carnivores, and they live longer. (doesn’t mean you have to eliminate meat if you like it.) Instead of 2-3 meals/day try 2-3x/wk. Great idea: Keeps fruits and vegetables at eye level in the refrig. or on the counter.
- - ideally, get out of the supermarket (community farm, farmer’s markets, garden)
- -colors of many vegetables reflect the different antioxidant phytochemicals they contain (help protect about chronic diseases.) In nature, sugars almost always come packaged with fiber,which slows their absorption and gives you a sense of satiety before you’ve ingested too many calories. That’s why you’re always better off eating the fruit rather than drinking its juice. Humans are one of the very few mammals that obtain calories from liquid after weaning.
- French diet- fatty foods with red wine. But they are healthier, slimmer and live slightly longer. What’s different is that have a completely different relationship with food than we have. They seldom snack, eat small portions from small plates, don’t go back for second helpings, and eat most of their food at long, leisurely meals shared with other people. Here’s some tips to help you foster a healthier relationship with food…
- American food system values quantity over quality (ex. New gourmet restaurant in town) Organic food costs more because it has been grown and raised less intensively and with more care. Not everyone can afford to eat well in America, which is a literal shame, but most of us can: Americans spend less than 10% of their income on food, less then the citizens of any other nation. If that higher quality food tastes better, you will need less of it to feel satisfied. I know this is unwelcome advice! “Calorie restriction has repeatedly shown to slow aging in animals.” We eat much more than our bodies need to be healthy, and the excess wreaks havoc- and not just on our weight. Stop eating before you are full. Stop eating when you are no longer hungry. Eat when you are hungry, not when you are bored, or anxious, or sad, etc. Use small plates. Leave something on your plate. You’ll be more likely to know when to stop. You’ll need less to feel satisfied if you savor your food. Make it more of an experience. Slowing down helps everything (digestion, attitude, energy, etc.) Put down your fork between bites. Eat sitting down at the table with no distractions other than people to converse with.
- Obsessing over food is bad for your happiness, and probably your health too. Dieting and worrying too much about nutrition has made us no healthier or slimmer; cultivating a relaxed attitude toward food is important. What matters is not the special occasion, but the everyday practice. Everything in moderation, including moderation.- Oscar Wilde
- Time Mag. has called inflammation the Secret Killer NSAID- nonsteroidal antiinflammatory drugs: aspirin or ibuprofen= ulcers Our diets substantially determine the inflammation levels in the body, which can directly impact the development of pain. Hay fever, heart disease, depression, and diabetes...four very different conditions with one common denominator: Inflammation is at the root of all four. And that's just the beginning! "Researchers are linking inflammation to an ever-wider array of chronic illnesses," reports Newsweek's Anne Underwood. "Suddenly medical puzzles seem to be fitting together, such as why hypertension puts patients at increased risk of Alzheimer's, or why rheumatoid-arthritis sufferers have higher rates of sudden cardiac death. They're all connected on some fundamental level." Even our crow's feet and laugh lines are due to an inflammatory process in the skin! Celebrity anti-aging doctor Dr. Nicholas Perricone (The Perricone Weight Loss Diet, The Wrinkle Cure) considers inflammation "the single most powerful cause of the signs of aging." Biologically speaking, pain is not a localized event. It is a series of reactions. (Foods that Fight Pain- Neil Barnard, MD) When we look at the foods that cause painful symptoms- migraines, arthritis or digestive problems- clear patterns emerge. The foods that trigger migraines are strikingly similar to the list of culprits for arthritis. These same problem foods show up again in irritable bowel symptoms, Crohn’s disease, and fibromyalgia.
- Inflammatory foods make up approx. 80% of the average American’s calorie intake. (even 30-40% of these foods is too much.) (David Seaman) Eating a diet comprised of the inflammatory foods creates a tsunami of inflammation within the body that will hit joint and muscle sooner or later causing pain and suffering. At this point, people start taking NSAIDS or tylenol, and all the while continue to eat the same inflammatory foods that caused the problem.
- Sugar study -can elicit pain (researchers at Veterans Admin. Medical Ctr. in Minneap. tested on a group of young men. (clip b/t fingers and wired to electrical stim. gradually increased the voltage and asked when felt pain. Then ate sugar and retested... felt pain sooner and more intensely. Diabetics (more sugar in blood) were more sensitive to pain. What would it mean for you if you found out that eating foods with sugar or something else, caused pain to hurt just a bit extra, without your realizing it? (Many foods do this) Nightshades: tomato, potato, eggplant, colored peppers, tobacco, motrin Inflammatory foods make up approx. 80% of the average American’s calorie intake. (even 30-40% of these foods is too much.)
- (Foods that Fight Pain- Neil Barnard, MD) When we look at the foods that cause painful symptoms- migraines, arthritis or digestive problems- clear patterns emerge. The foods that trigger migraines are strikingly similar to the list of culprits for arthritis. These same problem foods show up again in irritable bowel symptoms, Crohn’s disease, and fibromyalgia. meat includes beef, pork, chicken, turkey, fish, etc. These foods are popular yet for many they are like a subtle form of poison ivy- sparking inflammation and pain in sensitive people. (not evolutionarily adapted to these foods) Sulfites in wines can cause migraines (my story) Histamine- effect on blood flow, migraines (also in champagne and other wines, beers, cheese, fish- esp. tuna, mackerel and mahimahi, sausage and pickled cabbage. May be more sensitive during allergy season. (Menstrual pain) meat- causes hormone shifts. When you avoid animal fat and keep vegetable oils to a bare minimum, your body makes less estrogen. At the same time, high-fiber foods (veggies) help your boy eliminate excess estrogen more easily. corn- extremely low in tryptophan (makes serotonin which reduces our sensitivity to pain.) Also void of ALA which we need to keep inflammation at bay.
- Plant based foods are the richest dietary sources of substances known to affect the biology of inflammation. (ex. Mediterranean diet has emerged as a healthful anti-inflammatory diet (www.mediterraneandiet.com) because its emphasis is on unprocessed plant based foods and phenolic-rich olive oil and it recommends seafood as the preferred source of animal protein and fat. Prevents heart disease and helps reduce symptoms and the disease of rheumatoid arthritis.
- +++Most people cannot turn off diet-driven inflammation and pain by taking meds or nutritional supplements. Impt. to make dietary changes to control inflamm. state. Research- white willow bark can reduce pain as effectively as Celebrex over a 4 week period. Pineapple- unique enzyme called bromelain, help with inflammation. Studies show that bromelain helps with recovery time after injury (surgery). In one study with ankle sprains, there was a 50% faster return to work and a 30% faster return to exercise. hot peppers: active ingredient (capsaicin) depletes the pain neurotransmitter substance P) The benefits of reducing inflammation are immediate as well as long term. You'll notice that your skin looks younger, your joints feel better, and your allergy symptoms improve. At the same time, when you reduce inflammation, you also reduce your risk of heart disease, Alzheimer's disease, cancer, osteoporosis, diabetes, and other complications of aging.
- Can have breads and pasta made from rice, millet, quinoa, and other grains. Cleanse!