Nutrition

1. Nutrition Nathalie O’Keefe & Sue Ann Stelfox

2. Objective Provide you and your Family with tips to improve your well being through nutrition & fitness “Let food be thy medicine and medicine be thy food”Hippocrates (460 BC-357BC)

3. Did you Know.. • CDC has stated that “75% of healthcare spending goes to treating preventable chronic diseases, most of which are diet related”

4. Did you Know.. • Out of the approximately 15,000 FDA employees, only about 7% (or 1100 people) are tasked with ensuring our food safety and this number is decreasing. • In 2012, over 4 billion pounds of food were imported from China. • Thus, food inspectors do not have the means to inspect all of the factories abroad which is concerning.

5. Did you Know.. • ¼ American eat fast food every day • McDonald distributes more toys per year than ToysRUs • Most children in America can recognize the McDonald sign before they can talk • High fructose corn syrup is found in 90% of our processed food • 47.4% of children 5-17 spend 3 or more hours on screen time

6. Why is food quality important ? Adult: 5 trillions cells in average ! Energy produced by our cells is vital Just like us, they need air, food and the ability to get rid of byproducts Cell membranes are made of proteins, fats and sugars, and so is our food Our body needs quality fuel for proper function and membrane integrity Provide quality fuel for proper cell And membrane function

7. Functional Nutrition • Food is information, it’s much more than just calories • All calories are not created equal Favor whole nutritious Food

8. Digestive System Basics • Healthy balance of bacteria: • Gut Microbiome – A diverse and Ecosystem • There are 500 species and 3 pounds of bacteria in your gut • Bacteria breaks down your food into microscopic particles for digestion & absorption and excrete toxins • Produces Vitamin K and B12 and other healing compounds that keep your gut and your body healthy • Regulates the immune system Take good care of your digestive bugs

9. Immune System • 80% of our immune system is located in your digestion • Our own “Dpt of Homeland Security”: an army of cells that defend our body from invaders of any kind. It recognizes surfaces • All food has a “name tag”, and just like when you shop and scan a barcode, all the information is stored in the tag • Unrecognized substances will trigger a reaction from your immune system: INFLAMMATION Our 1st line of defense is in our gut

10. Nutrition: Quality Fats • Fats are essential to good cell function • Sixty percent of your brain is made of fat • Fats help maintain flexible, dynamic membranes that are able to transmit and receive information and maintain other cell functions Eat omega-3-rich foods like wild salmon, sardines, walnuts, avocados, nuts, seeds, etc.

11. Functional Nutrition : Quality Fats Unrefined oil that are good for you: Extra virgin olive oil Exra virgin coconut oil Grapeseed oil Avocado oil Walnut oil Sesame oil Flaxseed oil Coconut oil Refined Oils: Soybean oil Corn oil Canola oil Safflower oil Margarine Trans fats / hydrogenated oil Most spreads Avoid processed oils and fats

12. Nutrition : Proteins • Amino acids are the building blocks of proteins • They are key messengers throughout your body • Proteins are vital for cell membrane function • Animal Source: • Beef • Chicken • Turkey • Seafood • Eggs • Dairy • Plant Source: • Soy products • Beans • Grains • Seeds • Walnuts • Pecans Explore diverse protein sources

13. Nutrition: Carbohydrates • Healthycarbohydrates are an energy source for our cells and positively affect our moods • They contain slowly released sources of sugars and prevent surges in the blood stream, which are toxic to the brain • Eat whole foods with plenty of fiber. This keeps the toxins moving out of your body and keeps your gut bacteria healthy Refined Carbohydrates: White flour, White sugar, Breads, Cereals, Waffles, Donuts Healthy Carbohydrates: Brown rice, Quinoa, Oats, Millet, Beans, Nuts, Seeds Favor healthy carbohydrates

14. Fruits & Vegetables: The Protectors • Fruits and vegetables contain phytonutrients, critical for the repair and the protection of cells • All the reds, yellows, oranges, blues in food are a signs of beneficial antioxidants • Minimize starchy cooked vegetables such as potatoes, corn and root vegetables, such as rutabaga, parsnips and turnips Increase your consumption of brightly color fruits and vegetables, reduce starch

15. Free radicals and their detrimental role Oxidative stress & antioxidants • Free radicals are unstable molecules that • contain a single electron at their periphery • In order to stabilize, they steal an electron • A Chain reaction is started • AOX stabilize free radicals without becoming unstable • Free radicals are part of our metabolism • (uric acid, glutathione, CoAQ10, etc.) Support your body with increased AOX to minimize oxidative stress

16. Minimize the root causes of oxidative stress

17. Reading between the Lines: Labels Serving sizes are adjusted to look healthier “0 trans Fat” can contain up to 0.5g/serving “Sugar free” can contain up to 0.5g/serving of sugar, but also artificial sweeteners, apple juice, etc. “Natural” can still contain artificial ingredients If a food has to convince you it’s healthy, it probably isn’t Be informed, be skeptical

18. Some bad boys in the room • PRESERVATIVES reduce microbiological growth and slow degradation. They have been linked to increased health risks • TRANS FATS improve texture, flavor and stability • It raises bad cholesterol and is correlated with increased HEART DISEASE, stroke and TYPE 2 DIABETES • Food DYES have been linked to behavioral changes such as ADHD. It’s easy to avoid, don’t buy any bright colored food/drinks unless colored naturally • HIGH FRUCTOSE CORN SYRUP: Our government farm bill subsidies heavily corn, which ends up in 100% of our fast food and 90% of our processed food (ketchup, gravy, dressing, baking goods, soups, mayonnaise, peanut butter, vit D fortified milk, etc. ) • Most corn crops are GMO Read the ingredients list, be aware of the bad boys !

19. Some bad boys in the room • Depleted soils, early harvest, treatment with pesticides, gazing with MCP, and irradiation cause our fruits and vegetables to fail in all their nutritional promises • For this reason, buying in season and local minimize the duration between harvest and purchase; organic is a good option when available and affordable or consumed daily • Flash freezing is a good alternative: the process takes place close to the harvest site and has minimal nutritional value loss Eat Local and Seasonal when possible

20. When you eat… Sit down, relax and enjoy your meal !

21. So what can we do about it ? Balance is Key in Life Eat a colorful palette of fruits and vegetables Increase your fiber intake, it helps with waste management Avoid the bad boys such as dyes, HFCS, trans fats, refined oil, etc. Eat local, eat seasonal Shop healthy, have fun cooking, and add spice to your lives ! Read the ingredient list Enjoy your Food… Bon Appetit !

22. For 3 days, avoid HFCS products and as many of its by products as possible: High Fructose Corn Syrup Ascorbic acid, citric acid, calcium citrate, malic acid Caramel color Cellulose Corn meal, corn starch Dextrin, maltodextrin, dextrose Golden syrup, Vegetable oil, hydrolysed vegetable protein (HVP) Malt For full list, please take the take away list