Monmouth Beach, March 6th 2014

Nutritional & Fitness Workshop

My Life, My Health, My Community

Nathalie, Sue Ann, Karin, Kristin, Eileen

• Did you know

• We are what we eat

• Food is Information

• Functional Nutrition

• Digestive System

• Immune system

• Functional Nutrition: Fats, Proteins, Carbohydrates, Fruits & Vegetables

• Food labels

• Weapons of mass destruction

• So what can we do about it ?

• We challenge you

Agenda

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)

Objective

Did you Know..

Exposure to pesticides is linked to respiratory problems, memory disorders, dermatologic conditions, cancer, depression, neurological deficits, miscarriages, birth defects, and type 2 diabetes

CDC has stated that “75% of healthcare spending goes to treating preventable chronic diseases, most of which are diet related”

FDA employs approx. 1080 people to ensure our food safety, out of a total of 14’650.

NASA employs this year 18’000 people

Did you Know..

47.4% of children 5-17 spend 3 or more hours on screen time

High fructose corn syrup is found in 90% of our processed food

By end of 2012, over 4 billion pounds of food were imported from China

McDonald distributes more toys per year than ToysRUs

Most children in America can recognize the McDonald sign before they can talk

¼ American eat fast food every day

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

Functional Nutrition

Food is information, it’s much more than just calories

All calories are not created equal

Favor whole nutritious Food

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

Digestive System Basics

Take good care of your digestive bugs

Healthy balance of bacteria:

Gut Microbiome – A diverse and Ecosystem

There are 500 species and 3 pounds of bacteria in your gut

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

Immune System

Our 1st line of defense is in our gut

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.

Functional Nutrition : Quality Fats

Unrefined oil that are goodfor you:

Extra virgin olive oilExra virgin coconut oil

Grapeseed oilAvocado oilWalnut oilSesame oil

Flaxseed oilCoconut oil

Refined Oils:

Soybean oilCorn oil

Canola oilSafflower oil

MargarineTrans fats / hydrogenated oil

Most spreads

Avoid processed oils and fats

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

Nutrition: Carbohydrates

Healthy carbohydrates are an energy source for our cells and positively affect our moodsThey 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

Healthy Carbohydrates:

Brown rice, Quinoa, Oats,Millet, Beans, Nuts, Seeds

Refined Carbohydrates:

White flour, White sugar, Breads, Cereals, Waffles, Donuts

Favor healthy carbohydrates

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

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

Free radicals are part of our metabolism (uric acid, glutathione, CoAQ10, etc.)

AOX stabilize free radicals without becoming unstable

Oxidative stress & antioxidants

Support your body with increased AOX to minimize oxidative stress

Minimize the root causes of oxidative stress

When you eat…

Sit dow, relax and enjoy your meal !

Reading between the Lines:

Labels

Serving sizes are adjusted to look healthier

Calories can be 20% off

“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

“Support your Immune system”, “helps maintain a healthy heart” are rarely substantiated

Be aware of the “made with real fruits” or “whole grains”

Be informed, be skeptical

Some bad boys in the room

PRESERVATIVES reduce microbiological growth and slow degradation. They have been linked to increased health risks and animal studies show common preservatives are linked to CANCER

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 !

TRANS FATS improve texture, flavor and stability

It raises bad cholesterol and is correlated with increased HEART DISEASE, stroke and TYPE 2 DIABETES

Depleted soils, early harvest, treatment with pesticides, gazing with MCP, and irradiation cause our fruits and vegetables to fail in all their nutritional promises

Some bad boys in the room

Eat Local and Seasonal when possible

Flash freezing is a good alternative: the process takes place close to the harvest site and has minimal nutritional value loss

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

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

Read the ingredient list –

- together the industry will listen to us.. -

So what can we do about it ?

Enjoy your Food… Bon Appetit !

Balance is Key in Life

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

Annexes

http://www.epa.gov/pesticides/food/pest.htm

Pesticides and Food:Health Problems Pesticides May PoseLaboratory studies show that pesticides can cause health problems, such as birth defects, nerve damage, cancer, and other effects that might occur over a long period of time. However, these effects depend on how toxic the pesticide is and how much of it is consumed. Some pesticides also pose unique health risks to children. For these reasons, the Federal Government, in cooperation with the States, carefully regulates pesticides to ensure that their use does not pose unreasonable risks to human health or the environment. In particular, the Federal pesticide program is designed to ensure that these products can be used with a reasonable certainty that they will pose no harm to infants, children, and adults.

http://www.epa.gov/pesticides/food/pest.htmPesticides and Food:Why Children May be Especially Sensitive to PesticidesInfants and children may be especially sensitive to health risks posed by pesticides for several reasons: their internal organs are still developing and maturing, in relation to their body weight, infants and children eat and drink more than adults, possibly increasing their exposure to pesticides in food and water. certain behaviors--such as playing on floors or lawns or putting objects in their mouths--increase a child's exposure to pesticides used in homes and yards. Pesticides may harm a developing child by blocking the absorption of important food nutrients necessary for normal healthy growth. Another way pesticides may cause harm is if a child's excretory system is not fully developed, the body may not fully remove pesticides. Also, there are "critical periods" in human development when exposure to a toxin can permanently alter the way an individual's biological system operates. For these reasons, and as specifically required under the Food Quality Protection Act (1996) , EPA carefully evaluates children's exposure to pesticide residues in and on foods they most commonly eat, i.e., apples and apple juice, orange juice, potatoes, tomatoes, soybean oil, sugar, eggs, pork, chicken and beef. EPA is also evaluating new and existing pesticides to ensure that they can be used with a reasonable certainty of no harm to adults as well as infants and children.