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Food for Health: What and How We Should Eat to Enhance Our Health
- 1. www.yournextep.com Food for Health: Whatand How We Should Eat to Enhance Our Health
- 2. www.yournextep.com SPEAKER Nikoo Arasteh • Consultantto Food and Pharmaceutical industries • Focused on Regulatory Compliance & Food Safety • Ideation on value added food product development • PhD in Food Science • Master’s Degree: Food Microbiology • MBA: Industrial Management • 20+ Years in Food and Biotech/Pharmaceutical Industries • University Professor & Academic Researcher • Author of Scientific Papers & Text Book • Project Manager, Quality Manager, R&D Manager • HACCP & GMP Certified • Business Owner YourNextep Consulting
- 3. www.yournextep.com OVERVIEW Eating Habits • Whatto eat • When to eat Food in enhancing health – Novel approaches • Egg IgY and cystic fibrosis • Probiotics & prebiotics for digestive system health Health benefits of spices: • Anti-inflammation, antioxidant, antidepressant, etc. Wisdom of old cultures in eating pattern • Choice of food in relation to one’s nature Not a medical advice, only awareness & information
- 4. www.yournextep.com EATING HABITS • Focuson the food when eating. • For proper supply of blood, rest 15 min after eating; walk 15 min after resting to stimulate movements of the digestive system. • Don’t eat before you feel hungry. It overburdens digestive system. • Eating late may cause weight gain. • Alternate-day/ intermittent fasting may encourage fat-oxidation, reduce body weight, LDL, and triglyceride levels. • Myth: Eat 6-8 snacks a day rather than 2-3 larger meals.
- 5. www.yournextep.com EATING HABITS • Myth:Avoid oils and fats to stay healthier • Study: High trans-fat consumption is associated with deficiency in word memory among men of working age. • What about olive oil and Omega-3 ? Recommendations: • Make food from scratch to avoid preservatives. • Look at eating in a holistic way. • Read labels for ingredients.
- 6. www.yournextep.com Egg yolk antibodies(IgY) against Pseudomonas aeruginosa • Cystic fibrosis patients are susceptible to P. aeruginosa infection • IgY in powder inhaler or gargling liquid reduced infection • Currently, pharmaceutical products in clinical trial NOVEL APPROACHES TO FOOD
- 7. www.yournextep.com Probiotics • Live microorganismsthat provide health benefits when ingested • Health benefits: • Gastroenteritis (infectious diarrhea): inflammation of the gastrointestinal tract (both stomach and small intestine) • Irritable bowel syndrome, Antibiotic-associated diarrhea • Immune system boost • Enhance mineral absorption • Vitamin production: vitamin K, folic acid, B vitamins • Atopic Allergies: some respiratory and skin allergies (??) • Strains of Bacterial / Fungal Species: Bacillus coagulans, Bifidobacterium longum , Lactobacillus acidophilus, L. casei, L. paracasei, L. bulgaricus, L. plantarum, L. johnsonii , L. fermentum, L. reuteri, Streptococcus thermophilus, Saccharomyces boulardii NOVEL APPROACHES TO FOOD
- 8. www.yournextep.com NOVEL APPROACHES TOFOOD Probiotics • Sources: • Live cultures: fermented foods and probiotic fortified foods • Freeze dried: tablets, capsules, powders (1-250 b cells/day) • Probiotic-containing foods: • Fermented dairy products: Yogurt, kefir, buttermilk, soft fermented cheeses, yogurt drink, etc. • Fermented vegetables: brine pickled vegetables, sauerkraut • Fermented fruits: Olives • Fermented bean paste: tempeh, miso, doenjang
- 9. www.yournextep.com NOVEL APPROACHES TOFOOD Prebiotics • Special plant fibers that humans cannot digest • Nourish probiotics in body specially in large intestine and colon • Can alter the distribution and activity of the gut microflora • Prebiotic compounds: • trans-galactooligosaccharide & inulin • resistant starch, fructooligosaccharide (FOS) & lactulose • Prebiotic-containing food: • Acacia Gum, Raw Chicory Root, Raw Jerusalem Artichoke, Garlic, Dandelion, Leek, Onion, Asparagus, Wheat bran
- 10. www.yournextep.com NOVEL APPROACHES TOFOOD Saffron: The Laughing Spice • Crocin & safranal antidepressant properties • 8 weeks, 40 patients with major depression • 20 took Crocus sativus 15 mg twice/day • 20 took generic Prozac 10 mg twice/day • Significant improvements in both groups • No difference in the level of improvement between the two groups. • Also is antiseptic, antioxidant & anticonvulsant
- 11. www.yournextep.com HEALTH BENEFITS OFSPICES Spice up your food with health!
- 12. www.yournextep.com HEALTH BENEFITS OFSPICES Anti-inflammation • Turmeric, ginger, cinnamon, garlic, cayenne, cloves, black pepper Antioxidant • Clove, sumac, cinnamon, turmeric, cumin, paprika, ginger, mustard Antimicrobial • Cinnamon, cloves, mustard, turmeric, nutmeg, bay leaf, caraway, coriander, cumin, oregano, rosemary, sage, thyme, garlic, onion Antispasmodic • Cumin, fennel, dill, mint, ginger, cinnamon, cardamom, coriander Antidepressant • Saffron, turmeric • Beware of spice over doses.
- 13. www.yournextep.com WARMING / COOLINGFOODS • Warm nature: high Basal metabolism, higher thyroid gland activity • Cold nature: low Basal metabolism, lower thyroid gland activity • Warming foods: stimulate sympathetic nerves • Cooling foods: stimulate parasympathetic nerves • People with cold nature feel better if they eat more foods of warming nature, and vice versa • Warming and cooling ingredients to be balanced in daily meals
- 14. www.yournextep.com WARMING / COOLINGFOOD Four temperaments & four elements Nature Elements Temper aments Body Elements Signs of Body Elements Overwhelm Fire Warm & Dry Bile Thirst, dry skin, spots on the skin, dandruff, hair loss, cloudy urine, nausea, dizziness, head ache, feeling hot, bitter taste in mouth, stomach ache, yellow on whites of the eyes, nervousness, short-temper Air Warm & Moist Blood Yawning, drowsiness, tiredness, slow brain function, thick saliva, sweet taste in mouth, redness of skin and tongue, itch, pimples and rash, bleeding gums Water Cold & Moist Lymph Soft, pale & cold skin, indigestion, heartburn, sour taste in mouth, drowsiness, weakness, memory loss, skin discoloration, runny nose, increased volume of saliva and urine, muscle aches & cramps, shortness of breath, heart palpitations, poor vision Earth/ Soil Cold & Dry Salt Exhaustion, weight loss, depression, constipation, dark urine and stool, salty taste in mouth, bad breath, lack of night vision, restlessness, anger, nightmares, dull skin, dark spots, skin diseases, itch, colitis, dementia
- 15. www.yournextep.com WARM / COLDNATURES & FOOD Food temperaments Effects Food items Warm & Dry Most spices, chick peas, soy beans, pistachio nuts, walnuts, cashew nuts, coconuts, onions, garlic, leeks, parsley, Brussels sprouts, cauliflowers, cabbage, mint, tarragon, dill, basil, oregano, celery, bell pepper, egg plant, banana, vanilla Warm & Moist Most beans, wheat, peanuts, sesame seeds, sun flower seeds, turnips, carrots, asparagus, chia seeds, butternut squash, melon, apple, pear, grapes, olive , pine apple, mango, lamb, hen (chicken) Cold & Moist Milk, yogurt, cream, peas, rice, barley, potatoes, mushroom, green beans, spinach, lettuce, okra, strawberry, tomato, water melon, zucchini, citrus fruits, pomegranate, plum, prune, apricot, peach, nectarine, beef, goat, rooster (chicken) , duck, fish Cold & Dry Cheese, lentils, mung beans, corn, cilantro/ coriander, sumac, rhubarb
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- 17. www.yournextep.com References Elin Nilsson, MSc,Anders Larsson, MD, Hanne V. Olesen, MD, Per-Erik Wejåker, MSc, Hans Kollberg, MD. “Good effect of IgY against Pseudomonas aeruginosa infections in cystic fibrosis patients”. Pediatr Pulmonol. 2008; 43:892-899 EU/3/08/564 23/09/2008 Avian polyclonal IgY antibody against Pseudomonas aeruginosa Treatment of cystic fibrosis Immunsystem I.M.S. AB Dag Hammarskjölds väg 26, SE-751 83 Uppsala, Sverige Heilbronn, Leonie K; Smith, Steven R; Martin, Corby K; Anton, Stephen D; Ravussin, Eric (2005). "Alternate-day fasting in nonobese subjects: Effects on body weight, body composition, and energy metabolism". The American Journal of Clinical Nutrition 81 (1): 69–73. Klempel, Monica C.; Kroeger, Cynthia M.; Varady, Krista A. (2013). "Alternate day fasting (ADF) with a high-fat diet produces similar weight loss and cardio-protection as ADF with a low-fat diet". Metabolism 62 (1): 137–43 Garaulet, P Gómez-Abellán, J J Alburquerque-Béjar, Y-C Lee, J M Ordovás and F A J L Scheer “Timing of food intake predicts weight loss effectiveness”. International Journal of Obesity 37, 604-611 (April 2013)
- 18. www.yournextep.com References American Heart Association(AHA) 2014 Scientific Sessions by study lead author Alexis K. Bui, MS, also at UCSD. “Trans Fat Linked to Worse Memory” Phytomedicine. 2006 Nov;13(9-10):607-11. Epub 2006 Sep 18. Crocus sativus L. (petal) in the treatment of mild-to-moderate depression: a double-blind, randomized and placebo-controlled trial. Moshiri E1, Basti AA, Noorbala AA, Jamshidi AH, Hesameddin Abbasi S, Akhondzadeh S. Hum Psychopharmacol. 2014 Nov;29(6):517-27. doi: 10.1002/hup.2434. Epub 2014 Sep 22. Saffron (Crocus sativus) for depression: a systematic review of clinical studies and examination of underlying antidepressant mechanisms of action. Lopresti AL1, Drummond PD. Design In the systematic review of clinical trials, electronic databases were searched for high-quality, randomised, double- blind studies, with placebo or antidepressant controls. A narrative review of in vivo and in vitro studies was conducted to examine its potential antidepressant mechanisms of action. Results In the systematic review, six studies were identified. In the placebo-comparison trials, saffron had large treatment effects and, when compared with antidepressant medications, had similar antidepressant efficacy. Saffron's antidepressant effects potentially are due to its serotonergic, antioxidant, anti-inflammatory, neuro-endocrine and neuroprotective effects. Conclusions Research conducted so far provides initial support for the use of saffron for the treatment of mild-to-moderate depression. Further research is required to expand our understanding of the role and actions of saffron in major depression.