listening to your body lena tachdjian, certified nutritionist
TRANSCRIPT
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Listening to your bodyLena Tachdjian, Certified Nutritionist
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Participation Exercise
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Common Ailments
• Headaches• Fatigue/Low Energy• Irritability• Anxiety/Nervousness• Insomnia• Constipation/Diarrhea• Stress• Depression• Cramps• Acne
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“The person who takes medicine must recover twice, once from the disease and once from the
medicine”Sir William Osler, M.D
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7 Essential Nutrients
Fall into 2 categories:1. Macro-nutrients:•Carbohydrates•Protein•Lipids (fats)
2.Micro-nutrients:•Vitamins•Minerals•Enzymes•(Water)
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Carbohydrates
• Carbon + water• Main/preferred source of energy• 1 gram = 4 calories• Ideal intake: 60-70%
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Simple VS Complex Carbohydrates
Simple:• Stress out pancreas: can
lead to type II diabetes & hypoglycemia
• Cause severe fluctuations in blood sugar levels which results in irritability, fatigue, sugar cravings, mood swings, depression, overeating, anxiety
• Examples: juices, white flour, sugar, fruits, processed foods
Complex:• Genuine sources of energy
for internal organs, nervous system, muscles, and brain
• Regulate protein & fat metabolism
• Regulate appetite mechanism in body
• Rich in fiber• Rich sources of vitamins &
minerals• Examples: whole grains,
legumes, vegetables
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Protein
• Composed of amino acids (building blocks) linked together (peptide bonds)
• 1 gram = 4 calories (do not burn “clean”)
• Ideal intake: 75g per 1kg of body weight (10-20%)
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Types & Sources
Two different types of protein:
1. Complete 2. IncompleteBased on essential/ non-
essential/ conditionally-essential amino acids
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Importance & Signs of Deficiency
Some of protein’s many functions:
•All enzymes are proteins (enzymes are responsible for digestion throughout the digestive tract)•Protein is a primary component of our muscles, hair, nails, eyes and internal organs (growth & maintenance)•Protein can act as a "carrier" molecule - transporting nutrients such as vitamin A and minerals such as iron to be utilized•Many hormones such as insulin are proteins
Protein Deficiency:
•Nausea & dizziness•Anemic conditions•Lowered immunity/resistance•Premature aging•Dull hair, falling out•Decline in vitamin A levels•Muscular incoordination•Extreme weakness/fatigue•Hormone deficiencies •Mind, mood, memory problems
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Lipids (Fats)
• Molecules containing carbon, oxygen, hydrogen and sometimes phosphorus and sulphur
• 1 gram = 9 calories• Ideal intake: 10-25%
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Types/Sources
• Saturated: primarily in animal products (meat, poultry, butter, cheese)
• Unsaturated: primarily in plant products (no cholesterol) nuts, seeds
• EFA sources: fresh seeds, nuts, legumes, sprouted grains, fresh cold water fish
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Importance/Functions
• Crucial for cell membrane integrity & fluidity (EFAs)
• Act as insulators to maintain body temperature & as shock absorbers for vital internal organs (protect them from injury)
• Stored fats act as energy reserves• Promote digestion & elimination• Carry fat soluble nutrients such as vitamins A,
D, E, K
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Essential Fatty Acids
• Signs of Deficiency:• eczema, loss of hair,
arthritis-type conditions, weakness, motor incoordination, high blood pressure, sticky platelets, dry skin, depression, tissue inflammation, behavioural/mental disturbances
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Vitamins• Essential micronutrients for growth, vitality, proper
digestion/elimination and resistance to disease – abundant in natural sources
• Water soluble (B’s + C) and fat soluble (A, D, E, K)• Heat sensitive (except vitamin A)
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The B-vitamins• Include: B1, B2, B3, B5, B6, B12, Folic Acid, B7, Choline, B10, B15• Recommended amount: Anywhere from 10mcg – 10mg/daily• Functions: Metabolism of glucose, nerve functions, learning & growth capacities
(children), cellular energy production, healthy hair/skin/nails, helps break down proteins, fats, stimulates circulation, healthy activity of brain & entire nervous system (lowers stress & depression), health of digestive tract, “anti-stress” vitamins (adrenal support), prevent aging & wrinkles, red blood cell production, maintain magnesium levels, DNA & RNA formation, prevents birth abnormalities, prevents/slows graying of hair, treats dermatitis & eczema, important decongestant of liver & kidneys, acts as a sunscreen, reduces risks of CVD
• Signs of Deficiency: Nerve & skin problems, GI disturbances, poor memory, depression, inflammations, sores, red/sore tongue, sensitive eyes, dizziness, fatigue, dermatitis, diarrhea, dementia, weakness, nausea, reduced immunity, insomnia, hyperactivity (ADHD), headaches, dandruff, pernicious anemia, degeneration of brain & spinal cord (severe), apathy, paranoia
• Sources: germ/bran of grains, brewer’s yeast, avocado, cauliflower, spinach, nuts, legumes, nori/seaweeds, dark leafy greens, grain products, mushrooms, peas, sunflower seeds, oily fish, milk products, eggs, yeast, peanuts, dates, figs, prunes, bananas, cabbage, organ meats, fermented products, sprouts, sweet potatoes, artichokes, okra
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Vitamin C
Recommended amount: 60mg/dayFunctions: Anti-oxidant, formation & maintenance of collagen
(connective tissue), supports/stimulates adrenal function, reduces side effects of certain drugs & heavy metal toxicity, stimulates immune function
Signs of deficiency: Viral/bacterial/fungal infections, inflammations, asthma, stress, constipation
Sources: Fresh fruits & vegetables (red bell peppers)
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Minerals
• Essential micronutrients needed in 10-100mgs/daily
• Deficiencies more likely compared to vitamins as more uptake competition between minerals, and while they are not heat-sensitive, many are soluble in water & therefore lost during cooking
• Calcium, Magnesium, Potassium, Chromium, Selenium, Zinc, Iron, Iodine, Sodium, Phosphorus, Chlorine, Manganese, Copper, Molybdenum
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Calcium
Functions: Development & maintenance of bones & teeth, nerve transmission, blood clotting factor, regulation of muscle contraction & heartbeat, lowers cancer risks, heavy metal detoxification
Signs of deficiency: Rickets, osteoporosis, fractures, nerve sensitivity, muscle twitching, insomnia, palpitations, confusion, depression
Sources: Sesame seeds, dairy products, green leafy vegetables
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Magnesium
Functions: Natural relaxant, reduces high blood pressure (dilates blood vessels), reduces cramps, pains
Signs of deficiency: Fatigue, irritability, twitching, poor memory, apathy, high blood pressure
Sources: Dark green vegetables, seafood, nuts, seeds, legumes, whole grains
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Iron
Functions: Formation of hemoglobin in bone marrow & myoglobin (carries oxygen to muscles), energy production & protein metabolism
Signs of deficiency: Fatigue, lack of stamina, paleness, canker sores, headaches, lowered immunity
Sources: Animal flesh, dark leafy greens
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Common Ailments
• Headaches: high intake of simple carbs, low B-vitamins, low iron • Fatigue/Low Energy: high intake of simple carbs, low protein, low B-
vitamins, low Mg, low Fe• Irritability: high intake of simple carbs, low Mg• Anxiety/Nervousness: high intake of simple carbs, low fats, low Mg• Insomnia: low B-vitamins, low calcium, low Mg• Constipation/Diarrhea: high intake of simple carbs, low fats, low B-
vitamins, low vitamin C, low Mg• Stress: high intake of simple carbs, low fats, low B-vits, low vit C, low Mg• Depression: high intake of simple carbs, low protein, low B-vits, low Ca,
low Mg• Cramps: low fats, low Mg• Acne: high intake of simple carbs, low fats, low B-vitamins
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General Rules to Nutrition
• Water consumption: 6-8 glasses/day• Incorporating raw foods: enzymes• Proper food combining• Eat in accordance with your liver’s peak &
resting times • Diverse diet• Focusing on whole foods rather than
processed/refined products
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Armenian Farmer’s Markets (Shugas)
• Best way to see what is in season
• Often lowest prices• Availability (every day,
weekends, 24 hours)• Variety of produce = more
vitamins/minerals/macronutrients
• Can talk to people growing food & see if it is chemical-free
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Thank You!