Nutritional Needs of Women

1. Nutritional Needs of Women

2. “In my 40’S I find myself wishing for the body I hated when I was in my 20’S!”

3. “. . . genetics may play a much more complex role in obesity than we previously understood. The effect maybe on regulatory aspects of insulin management and neuroendocrine hormones that control calorie metabolism.“ Dr. Jeffrey Bland

4. “There is no magic hormone or combination of hormones that can be indiscriminately used by all women. Each women is an individual and hormonal balance must be the ultimate goal for all women. Dr. Joseph Collins

5. Weight control is not just about calories in versus calories out. It’s a question of hormonal balance, diet and lifestyle factors.

6. FrustrationAre you exercising and eating fairly wellbut putting on weightespecially around your middle?

7. Women tend to store excess fat in the middle of the body as they get older – even in Asian countries

8. Consequences of weight gain: • Diabetes • Heart disease • Hypothyroidism • Breast cancer • Depression • Lower self-image • Gall Stones • Sleep Apnea

9. The Recipe for Success • Balanced food - taking body fat % into account 2. Proper hormonal balance • 3. Appropriate exercise • 4. Supplementation • and/or bioidentical hormones

10. Hormone A substance formed in some organ or gland and carried by a body fluid to another organ or tissue, where it has a specific effect.

11. Hormonal Imbalance Most people do not feel well because their poor eating habits and life style have limited their ability to regenerate the biochemicals needed for repair.

12. The Major Hormones Adrenaline Cortisol Insulin Estrogen

13. Lifestyle-based endocrine issues Are more common than Glandular-based endocrine diseases

14. Lifestyle-based adrenaline The adrenal glands secrete high levels of adrenaline in response to skipped meals, stress, lack of sleep or low calorie diets

15. Adrenaline Helps your body access its biochemicals for repair. Excess adrenaline leads to using up your body and fatigue.

16. Adrenaline There are no early warning signs of high adrenaline. In fact, you feel good with high energy.

17. Adrenaline People with low adrenaline use caffeine or sugar to help them produce and use their adrenaline. Eventually you become addicted to their use. Caffeine blocks adrenaline breakdown.

18. Adrenal Fatigue (burn-out) Chronic over stimulation leads to lowered adrenal hormones and fatigue. The lower the states the longer it takes to recover. (1 - 3 years)

19. Testing for Adrenal Hormones BioHealth (800) 570-2000 And Genova (800)522-4762 Have comprehensive adrenal saliva profiles as well as other important testing procedures

20. Adrenaline and Progesterone Progesterone increases the release of adrenaline. Hormones, even natural hormones, should be given on the basis of testing, symptoms and then retested.

21. Skipping Meals Skipping meals causes the release of adrenaline which then signals the liver to release stored glycogen. It also causes the body to use other functional chemicals to supply sugar to the brain.

22. Exercise Over exercising leads to high levels of adrenaline. Over exercising is not good for people with adrenal burn-out. You will actually get worse and may see no benefit from exercise in terms of weight loss.

23. Exercise Read The Slow Burn by Stu Mittleman for suggestions and a discussion of low-impact, appropriate aerobic exercise.

24. Lifestyle-based insulin The pancreas secretes high levels of insulin to offset a high carbohydrate meal

25. Insulin The proper level of insulin helps your body rebuild necessary biochemicals. Low insulin is similar to high adrenaline.

26. Insulin/Adrenaline Ratios To much adrenaline leads to body wasting. To much insulin leads to weight gain

27. The Sugar Hormones Insulin Raised by carbohydrates Glucagon Raised by exercise and protein

28. Sugar and Your Health Excess sugar is turned into body fat, cholesterol or triglycerides, primarily by the liver. Excessive sugar is worse than excess fat.

29. Flour Products and Sugar Flour products turn to sugar quickly. Avoid processed grains and other processed carbohydrates.

30. The Brain and Sugar The brain runs on sugar. Insulin regulates how much sugar enters brain cells. Proper insulin levels are critical for good health.

31. Insulin Sensitivity • Sugar taken up by liver • Sugar turned into triglycerides/cholesterol • Sugar properly taken up by cells • Insulin levels rise with a meal then drop to normal shortly after a meal

32. Insulin Resistance • Poor insulin response at cell level • Elevated triglycerides/cholesterol • High blood pressure • Insulin levels rise with a meal and stay elevated • Weight around midsection • Diabetes II • Difficulty losing weight - even with good diet and exercise

33. Insulin Resistance - Testing • A1C • Fasting insulin • Fasting glucose

34. Insulin Resistance “As many as 44% of healthy postmenopausal women may have insulin resistance.”

35. A balanced diet helps you • Lower cholesterol • Lower blood pressure • Reduce inflammation • Rebuild biochemicals • Lose unwanted body fat

36. A balanced diet includes • Quality protein • Low density carbohydrates • Quality dense carbohydrates • Quality fats and oils

37. QualityProteins

38. DenseCarbohydratesHigh quality

39. Avoid denseCarbohydratesLow quality

40. Low DensityCarbohydrates

41. Use your hand to determine the amount of food to eat at a meal

42. The protein should be the size and thickness of your palm

43. The dense carbohydrate should be the same size as your palm, or less

44. For example, in this meal there is too much potato (dense carbohydrate)

45. The potato should be equal to or less than the size of the meat Cut out this amount

46. Add at least two fist-sized servings of low density vegetables

47. Have as much salad as you want

48. Use high quality olive or nut oil for cooking and salads

49. Have 6 Servings of Vegetables per Day Have at least 5 servings per day American Cancer Research Foundation

50. Most People Don’t Eat Enough Vegetables