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Healthy Options. Choosing a Healthy Diet and Eliminating Stress. 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. Healthy Options.
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Healthy Options Choosing a Healthy Diet and Eliminating Stress Siobhan Wall,R.G.N.
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.
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.
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.
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.
Healthy Options • Food Stressors • Additives • Refined/added sugar • Stimulants • Hypoallergenic Siobhan Wall,R.G.N.
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.
Healthy Options • Food Supporters • EFA’s - Omega 3 • Fruit and vegetables • Filtered water Siobhan Wall,R.G.N.
We need to become owners of our HEALTH Healthy Options Health is Wealth Siobhan Wall,R.G.N.
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.
Healthy Options • How do we protect ourselves? • Sleep deprivation – quality of sleep important • Dehydration – clean water Siobhan Wall,R.G.N.
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.
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.
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.
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.
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.
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.
Healthy Options • Good kitchen equipment • Glass • Stainless Steel • NO TEFLON • NO MICROWAVE Siobhan Wall,R.G.N.
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.
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.
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.
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.
Healthy Options • Blending – meal in a glass- e.g. • Breakfast in a glass Siobhan Wall,R.G.N.
Healthy Options • Eat your greens – • Cabbage – reduces cancer risk • Brocolli – loads minerals and vitamins • Spinach – great source of iorn Siobhan Wall,R.G.N.
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.
Healthy Options Seeds • Flax – omega 3 and 6 • Pumpkin – iorn, vit e, zinc • Sesame - calcium • Sunflower- energy, efa’s, Siobhan Wall,R.G.N.
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.
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.
Healthy Options • Herbs – fresh and dried – natural flavouring • Parsley – high in vit c • Herbal teas Siobhan Wall,R.G.N.
Healthy Options • Supplements Siobhan Wall,R.G.N.
Healthy Options • It’s as easy as ABC • Be Aware • Be Brave • Be Creative • Thank you for listening Siobhan Wall,R.G.N.
Healthy Options Siobhan Wall, R.G.N., Siobhan Wall,R.G.N.