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Nutrition For All


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Jo Gamble is a highly trained and qualified nutritional therapy with years of experience helping people with wellness, various health problems and also professional sportsmen. She holds her clinic in Coventry , England in the United Kingdom and is available for consulation by booking on her website or via Skype or telephone consultations, information is available on the website.

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Nutrition For All

  1. 1. Nutrition for allBy Jo Gamble BA (hons) Dip CNM MFNTP MBANT
  2. 2. Let food be your medicine and medicine be your food Hippocrates
  3. 3. Estimated interactions with food in an average lifespan200 x 365 x 76 = At least 5,548, 000 interactions
  4. 4. WHERE ARE WE NOW?• The western world is becoming more obese• Chronic disease is on the rise• The life expectency is on the decline• Our food supply is questionnable and laden with unpronounceables• The more we know the less healthy we are.
  5. 5. A modern-day battle• Nutrient poor, calorie rich diet• Excessive alcohol• Little to no exercise• Exposure to toxins• Emotional and physical stress• Negative thinking
  6. 6. Poly-pills vs poly-meals for the poly ills
  7. 7. Would you like a statin with your burger
  8. 8. We are overfed and undernourished
  9. 9. In average western society. We eat about 70, 000 kilos of food in a lifetime.
  10. 10. But it was only one meal ….• “Baseline endotoxin concentrations were increase significantly by 50% after a high fat meal”• Endotoxins raise post-pradial for 6 hours• What we eat can influence three future generations.
  11. 11. Phytochemical intake is associatedwith decreased risk of chronic disease• CVD• Type 2 DM• Metabolic syndrome• Stroke• Hypertension• Obesity• Cancer
  12. 12. Food matters“Approximately 33, 000 deaths per year would be avoided if Uk dietry recommednations were met…Over 15 000 of the avoided deaths would be due to increased consumption of fruits and vegetables” An increase of 1.15 servings a day was Associated with a 14% decrease in Type 2 DM
  13. 13. How to balance blood sugarsEat regularly – 3 meals and 2 snacksProtein with every meal and snackChoose low GI carbohydrates to make up ¼ of theplate e.g. wholegrain/brown optionsAvoid sugar, including hidden sugars e.g. in drinksAvoid stimulants - Coffee, tea, energy drinks andalcohol also disrupt blood sugar levelsReduce stress!Exercise
  14. 14. Food Rich in EFAs Oily fish e.g. Salmon, mackerel, sardines, trout Omega 3 eggs Cold pressed flax seed oil Cold pressed hemp seed oil Nuts and nut butters Seeds and seed butter You can also get the benefits of omega 3 by taking a fish oil supplement at a dose of 2-3g of fish oil per day (3 capsules or 1 tsp of a liquid)
  15. 15. Lifestyle Change is a JourneyIt takes 45 days to change a habitor incorporate a new one 5 10 15 20 25 30 35 40 45Live your life as if your health depends on it…because it does!
  16. 16. Set SMART GoalsSpecific - goals should indicate precisely what is going to happenMeasurable - you should be able to quantify your goalAchievable - you have to be confident that you can achieve your goalsRealistic - ensure that your goals are realistic and maintainable, it may not be beneficial to say you are going to add an extra hour walk every day if you realistically may not be able to stick with itTime-bound - ensure that your goals can be achieved within a reasonable time frame
  17. 17. Metabolic Balance• Metabolic balance or “glycaemic” balance means keeping blood sugar and insulin levels in proper balance• Eating quality carbohydrate foods in balance with protein and fat promotes metabolic balance
  18. 18. Metabolic Imbalance: The Insulin Resistance SyndromeInsulin Resistance Syndrome is How you may benefit from common in many chronic achieving metabolic conditions: balance :  Heart disease  Prevent chronic conditions,  Type 2 Diabetes and therefore, the need for  High blood pressure medications  Increase energy and vitality  Overweight an obesity and reduce fatigue  Sarcopenia  Improve quality of life  Polycystic Ovary  Reduce fat and improve Syndrome (PCOS) weight control  Acne  Reduce appetite and  Mood changes cravings
  19. 19. Cookie cycle
  20. 20. Balancing Your PlateDivide your plate into 3 sections: 50% is vegetables, salad 25% is mixed whole grains or starch 25% is protein source – poultry, fish, beans, soy products Whole grains Veggies Protein
  21. 21. Why Exercise?• Prolongs life• Improves mood• Achieves metabolic balance• Promotes sustainable weight loss• Strengthens heart and blood vessels• Increases bone density• Boosts energy levels• Reduces stress and tension• Improves balance and flexibility• Improves sleep• Decreases risk for chronic conditions
  22. 22. Physical Activity Reduces StressStress symptoms such as anxiety and depression can improve with regular exercise, and beneficial effects appear to equal meditation or relaxation.People who participate in sports clubs and organised recreational activity enjoy better mental health, are more alert, and more resilient against the stresses of modern living. References; (1) Physical activity and mental health: current concepts. Sports Med. 2000 Mar;29(3):167-80. (2) The relationship between organised physical recreation and mental health. Health Promot J Austr. 2007 Dec;18(3):236-9.
  23. 23. Ensure Adequate Rest• Your body needs to get enough sleep (about 8 hours) for optimal health• Sleep deprivation leads to accelerated aging and increased risk for chronic disease• Lack of sleep can make you feel tired and hungry reducing your ability to live a healthy lifestyle
  24. 24. Abdominal breathing• Find a comfortable place to sit or lie down, with your feet slightly apart, one hand on your abdomen near the navel, and the other hand on your chest.• Gently exhale the air in your lungs through your mouth, and then inhale slowly through your nose to the count of 4, pushing out your abdomen slightly and concentrating on your breath. As you breathe in, imagine warm air flowing all over your body. Hold the breath for a count of at least 4 but not more than 7.• Slowly exhale through your mouth while counting to 8. Gently contract your abdominal muscles to completely release the remaining air in the lungs.• Repeat until you feel deeply relaxed for a total of 5 cycles. You may be able to do only 1 or 2 cycles at first.• Once you feel comfortable with your ability to breathe into the abdomen, it is not necessary to use your hands on your abdomen and chest.Practising this exercise for just 10-15 minute a day can have profound health benefits.
  25. 25. Grocery Shopping• Be prepared – Plan menus• Be organised – Make a list and stick to it – Coordinate your list with store layout• Be label savvy• Be a mindful shopper Do not shop if you are hungry!
  26. 26. Plan Your Menu Ahead• Know what you’re going to eat for the week and where – How many dinners do you need to prepare? – How many lunches do you need to make?• Review your food plan and recipes for meal suggestions and appropriate food items• Include snacks. What will you snack on?
  27. 27. Essential fatty acids: a matter of balance People are commonly deficient in omega-3 fatty acids and are eating too many omega-6 fatty acids. This imbalance increases risk for disease. Fatty acid Source Omega-3 Walnuts, Flax seeds, Canola Oil, Cold water fish, Fish oil Omega-6 Corn oil, safflower oil, soybean oil, cottonseed oil, sunflower oil Simopolous A. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Exp Biol Med (Maywood). 2008 Jun;233(6):674-88
  28. 28. Benefits of omega-3 essential fatty acids Fish oils (omega-3 fatty acids) have been show efficacious in treating and preventing a wide range of diseases including: • Mood and behaviour • Dementia • Eye health • Skin Disorders • Cardiovascular Disease • Arthritis and pain • Autoimmune disease Riediger ND, Othman RA, Suh M, Moghadasian MH. A systemic review of the roles of n-3 fatty acids in health and disease. J Am Diet Assoc. 2009 Apr;109(4):668-79.
  29. 29. Do you need a detox?Symptoms associated with toxic overload • Headaches • Muscle aches and pains • Joint pain • Allergy or flu-like symptoms • Chronic fatigue • Irritability, mental confusion
  30. 30. Supporting liver functionEnsure a good supply of nutrients so the liver works efficiently• Magnesium, Copper, Zinc, Vitamin C, Vitamin B family, ProteinConsume plenty of cruciferous vegetables, natures detoxifiers• Broccoli, cabbage, bok choy, Brussels sprouts, cauliflowerConsider supplementing your diet with a high quality milk thistle extract• Milk thistle (Silybum marinarum)
  31. 31. Supporting bowel eliminationRestore healthy bacteria• Lactobacillus acidophilus and BifidobacteriumConsume plenty of high fibre foods• Vegetables, fruits, whole grains, legumesReduce exposure to causes of “leaky gut”• Alcohol, anti-inflammatory drugs, processed foods and food additives, stress
  32. 32. Detoxification summary• Support the liver with nutrition and avoid exposure to toxic substances• Promote the health of your digestive system (bowel) by eating plenty of organic fruits, vegetables and whole grains• Ensure your recommended daily vegetables intake to alkalise your body and promote elimination trough the kidneys• Consider a structured, supervised detoxification programme regularly
  33. 33. Body composition analysis Active tissue mass Body cell Fat Free Mass Mass Intracellular water Total body water Extracellular Extracellular water Mass Bone tissue Fat massFat Mass