Dr. Jilian M. Stogniew, DC, RYTAwakening Chiropractic

Top causes of death in the US are directly related to our lifestyles

2/3 of US adults are overweight or obese; 1/3 qualify as obese.

Up to 30% of US children are overweight , and childhood obesity has more than doubled in the last 25 years

Childhood diabetes has increased 10-fold in the past 20 years.

Being overweight is linked to many conditions:› Sleep apnea› CV disease› Cancer› Stroke› Gallbladder disease› Osteoarthritis› Diabetes

Poor diet/nutrition linked to:› Tooth decay› High Cholesterol› High Blood

Pressure› Colon, breast, and

prostate cancer› Bowel Disease› And on and on…

We take in too many calories and burn too few

Eating out has become much more common

Portion sizes have increased dramatically› Average plate size has increased from 10 to

12 inches in diameter Junk food consumption continues to

increase No-fat and low-fat craze of the 80s and

90s

Conflicting nutrition information

Hard to know what and who to believe

Mistakes of the past are still with us…

The mission of the United States Department of Agriculture is to foster the health and prosperity of the agricultural industry.

Breakfast› Orange juice, 4 slices of white bread,

applesauce, 1 oz. cream cheese Lunch

› 4 cups cooked spaghetti, 1 oz. mozzarella cheese, 2 cups marinara sauce, 8 oz. roasted chicken

Snack: ½ cup baby carrots Dinner

› 3 Cups cooked white rice, 4 oz. grilled steak, 1 cup of milk

3113 calories for the day 4.4 gram of sodium 14 grams of fiber (should get 30

grams/day) 62 grams of sugar Does not meet the RDA for calcium, vit D,

or Vit E Seriously deficient in fruits and vegetables 66% carbs, 25% protein, and only 9% fat

Most Americans are very sedentary 2002 study found that higher energy

expenditures for most people came from driving a car, watching TV, and office work.

About 5% of total energy expended went to moderate or strenuous physical activity.

AHA 2004: About 30% of Americans engage in regular physical activity

Benefits› Supports a healthy immune system› Helps maintain gut health› Decreases inflammation› Provides nutrients (essential vitamins,

minerals, fats, and phytochemicals)› Maintain appropriate weight› Prevent many diseases of lifestyle

Items to emphasize:› Good fats› Lean proteins› Fruits and vegetables› Whole grains› Fiber› Aim for foods close to their original source

Fats got a bad rap in the 80s and 90s

Some types of fats are essential for proper body function

EFA found in nuts, plant oils, seeds, and fish

Anti-inflammatory and immune supportive

Promote the release of anti-inflammatory compounds by the cells

EFA PROTECTs the heart

Balance is key Emphasize omega 3 while decreasing

omega 6 Ratio should be 1:1 Sources of omega 3: WILD cold water

fish, flax, nuts, seeds Sources of omega 6: animal fats,

vegetable oils, farm-raised fish and livestock

Good sources:› Beans and legumes› Fermented soy or edamame› Fish› Lean Poultry› Lean red meat (grass fed)› Wild game› Eggs (free-range, omega 3)

Try to consume organic or cage free animal products to reduce pesticides, antibiotics, and increased saturated fats.

Higher intake of meat and animal products is associated with higher risk for cancer

High in saturated fat and no antioxidants

Children who eat 12 hotdogs a month have 10X the risk of leukemia compared to kids who don’t eat any hotdogs

Contain powerful plant compounds known as phytochemicals

Perform numerous functions throughout the body

Provides fiber and essential nutrients

Aim for a rainbow of colors and a variety of fruits and vegetables every day

Fresh, whole produce is best (stay away from fried and canned)

Without the nutrients and protective compounds found in these foods, the chances of cell damage increase

Cell damage increases the risk of cancer

Plant pigments are powerful anti-cancer nutrients

Aim for 5-10 servings per day EAT A SALAD EVERYDAY!

Whole grains provide fiber

Contain moderate amounts of protein (refined grains do not have protein)

Vitamins and Minerals are intact

Grains to try: rice, spelt, oats, barley, whole wheat, rye, bulgur, millet, quinoa, and amaranth

Sugar Caffeine Processed foods, aka junk foods (low in

nutrients and high in calories) Trans fat Fast food Artificial Sweeteners Refined grains

Refined sugars raise blood sugar levels quickly and stress the pancreas

Sugars stress the adrenal glands which are responsible for our stress response

Sugar decreases the immune system (a teaspoon of sugar depresses the immune cells for six hours)

Sugar is high in calories and provides no nutrients

Avoid the following:› Corn syrup› High fructose corn syrup› Dextrose› Maltose› Sucrose› Maltitol, sorbitol› Fructose› Cane Juice› Evaporated Cane Juice

Avoid chemical sweeteners› Splenda› Aspartame

Use Natural sugar alternatives› Stevia› Raw Honey› Molasses› Agave› Pure maple syrup

Caffeine increases heart rate and promotes hyperactivity

It is also stressful to the adrenal glands Eliminate if you have any hint of

insomnia or anxiety Can cause stomach upset, irritation,

and diarrhea Be aware of soda, chocolate, and

coffee, or coffee-flavored foods

Peaches Apples Sweet Bell Peppers Celery Nectarines Strawberries Coffee and Tea

Cherries Lettuce Grapes Pears Spinach Potatoes

Onions Avocado Frozen Sweet Corn Pineapple Mango Asparagus Frozen Sweet Peas

Kiwi Cabbage Eggplant Papaya Watermelon Sweet Potatoes Broccoli Tomatoes

Eat Well Think Well Move Well

Check our website www.awakeningchiropractic.com for upcoming classes and our Nutrition Series› Gluten & Dairy Free Diet, Protein 101, Sugar-

busters, Fats are Phat, Vegetarian diets, and Supplements