Healthy Options

1. Healthy Options Choosing a Healthy Diet and Eliminating Stress Siobhan Wall,R.G.N.

2. Healthy Options • R.G.N • Qualified in Holistic Massage and Reflexology • Nutrition, • Promoting Health in the Community, • Member Tutors panel Co. Wex. V.E.C. • Anvil House Wellness Centre Siobhan Wall,R.G.N.

3. Healthy Options 7 main stressors that effect us insidiously • It is now being acknowledged that 70% of cancers have an environmental origin • 86% of deaths in Europe are preventable chronic diseases – • WHO press release 11th Sept 06 Siobhan Wall,R.G.N.

4. Clutter and disorder E.M.F.’s Chemical Pollution Environmental Stress Geopathic Stress Lifestyle Stress Unhealthy Diet Healthy Options 7 Stressors Siobhan Wall,R.G.N.

5. Healthy Options Create awareness • The more processed the food we consume- • 1. The more energy the body has to expend to use it • 2. The more waste the body has to throw out • 3. The more we smell !!!!!!!!! Siobhan Wall,R.G.N.

6. Healthy Options • Food Stressors • Additives • Refined/added sugar • Stimulants • Hypoallergenic Siobhan Wall,R.G.N.

7. Healthy Options • 4 in every 5 deaths were from either diseases of the • Circulatory system 37% • Cancer 27% • Respiratory system 15% • These are PREVENTABLE Siobhan Wall,R.G.N.

8. Healthy Options • Food Supporters • EFA’s - Omega 3 • Fruit and vegetables • Filtered water Siobhan Wall,R.G.N.

9. We need to become owners of our HEALTH Healthy Options Health is Wealth Siobhan Wall,R.G.N.

10. Healthy Options • Cancer started 300 years ago • Air & Water pollution 150 – 200yrs ago • Electromagnetic Fields 75 years ago • These all effect our immune system • 85% Adult Cancers preventable WHO figures • 96% who have treatment for cancer will die in 10 years without changing diet and lifestyle Siobhan Wall,R.G.N.

11. Healthy Options • How do we protect ourselves? • Sleep deprivation – quality of sleep important • Dehydration – clean water Siobhan Wall,R.G.N.

12. Healthy Options Food – anything that animals or people eat or drink that makes them grow, general word for anything that nourishes people, animals or plants Siobhan Wall,R.G.N.

13. Healthy Options • We need whole unadulterated food • Organic where possible, use you local butcher, farmers market and corner shop • Chew our food – digestion starts in the mouth Siobhan Wall,R.G.N.

14. Healthy Options • Food – it is how fast the body will do 3 important things ; • 1 – Digest it • 2 – Extract the goodness • 3 – Get rid of the waste • Average person consumes over 75 tonnes of food in lifetime Siobhan Wall,R.G.N.

15. Healthy Options • We are physically addicted to food • Sugar addiction – cross circuits the brain and scrambles it • Fats – when we take lots of fat we reduce the oxygen levels in body, heating fat makes it carciogenic • MSG Siobhan Wall,R.G.N.

16. Healthy Options • Important rules when eating- • Eat less • Chew longer – digestion starts in the mouth • Drink water ½ hr before or hour after meal – dilutes digestive juices with meal Siobhan Wall,R.G.N.

17. Healthy Options • Get rid of JUNK FOOD – check the labels • Shop in the right frame of mind- • Change your snack mindset- • Make good use of fridge and freezer – buy in bulk and store Siobhan Wall,R.G.N.

18. Healthy Options • Good kitchen equipment • Glass • Stainless Steel • NO TEFLON • NO MICROWAVE Siobhan Wall,R.G.N.

19. Healthy Options • Foods that stress us • Caffeine • Alcohol • Sweets & carbonated drinks • Salt & salty foods • Fatty foods • Dairy products • Red meat • Refined and processed foods Siobhan Wall,R.G.N.

20. Healthy Options • Breakfast – most important • Mid-day – main meal • Tea/ Supper – light meal • Never eat processed food 2-3 hrs before you sleep • Have glass water before bed Siobhan Wall,R.G.N.

21. Healthy Options • Cambridge University found eating 1 apple/day cuts risk premature death from heart attack by 20% add 1 orange + 1 banana it goes up to 50% • Imagine what juicing would do for you • Eat your fruit and Juice your vegetables Siobhan Wall,R.G.N.

22. Healthy Options • Juicing – fast food • Make up your own – fruit in the am, mix with vegetables e.g. apple and celery, apple and carrot, cucumber,celery,apple and ginger to give it kick! Siobhan Wall,R.G.N.

23. Healthy Options • Blending – meal in a glass- e.g. • Breakfast in a glass Siobhan Wall,R.G.N.

24. Healthy Options • Eat your greens – • Cabbage – reduces cancer risk • Brocolli – loads minerals and vitamins • Spinach – great source of iorn Siobhan Wall,R.G.N.

25. Healthy Options • Berries- fresh, frozen or dried • Grains - cous-cous, • Quinoa-protein,calcium and amino acids • Millett – good for digestion • Barley, Oats, Rye • Rice- basmati & brown • Spelt, Corn Siobhan Wall,R.G.N.

26. Healthy Options Seeds • Flax – omega 3 and 6 • Pumpkin – iorn, vit e, zinc • Sesame - calcium • Sunflower- energy, efa’s, Siobhan Wall,R.G.N.

27. Healthy Options Spices • Cinnamon – good for desserts & juices • Nutmeg – sweet or savoury dishes • Ginger – veg juices, tea • Tumeric – grains e.g. couc-cous • Vanilla – pod or essence use instead of sugar Siobhan Wall,R.G.N.

28. Healthy Options Nuts – reduce risk of disease • Almonds – vit E, protein • Walnuts – omega 3, fibre and protein • Hazelnuts - • Pine nuts • Eat in moderation, add to dishes Siobhan Wall,R.G.N.

29. Healthy Options • Herbs – fresh and dried – natural flavouring • Parsley – high in vit c • Herbal teas Siobhan Wall,R.G.N.

30. Healthy Options • Supplements Siobhan Wall,R.G.N.

31. Healthy Options • It’s as easy as ABC • Be Aware • Be Brave • Be Creative • Thank you for listening Siobhan Wall,R.G.N.

32. Healthy Options Siobhan Wall, R.G.N., Siobhan Wall,R.G.N.