Nourishing Families
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Transcript Nourishing Families
Nourishing Families
Martina Kocianova
Bauman College Eating 4 Health Model
© 2010 Bauman College
USDA My Pyramid and My Plate
© 2010 Bauman College
© 2010 Bauman College
quality is key
raw / whole
unprocessed / cooked at home
the less processed the better
organic / non GMO
Carbohydrate
Simple –
monosaccharide – one sugar molecule
fructose (HSCF)
glucose – used by cells for energy
galactose
disaccharide – 2 sugar molecules
Sucrose (Glucose + fructose) table sugar
lactose (galactose and glucose) milk sugar
Complex –
polysaccharide – chain of several sugar molecules
starches
Refined flour – wheat berry contains
bran, germ and endosperm
Bran and germ contain vitamins /
minerals/ fiber– taken out
Endosperm – sugar
then processed
quick digestion and absorption
Affects of poor blood sugar
regulation
poly and monosaccharides
organs overworked and stop working properly
Hypoglycemia and Diabetes / Hyperglycemia
Sugar used for energy
unused sugar stored in the liver and converted and
stored as saturated fat
this fat is sticky
Conversion to saturated fat and storage results in
weight gain and obesity
The sugar molecules are sticky (sugar is sticky when
cooking)
clog arteries – turn to plaque
Sources of Good Sweetners and Sugars
Sweetners:
Stevita™
Brand names include:
SweetLeaf®
NuStevia™
Honey Stevia Leaf™
Truvia™
PureVia
Other good sweetener
selections:
Fruit
Honey
Date sugar
Maple syrup
Molasses
Sorghum syrup
Brown rice syrup
Barley malt syrup
Blue Agave syrup
Fruit juice concentrate
Xylitol
Yacon syrup
Artificial Sweeteners to avoid:
Sucralose (Splenda)
Aspartame (Nutrasweet, Equal)
Saccharin (Sweet’n Low)
Fats
why fat is good for you
Heart
Brain (60 % of brain made of fat)
Eyes
Nerves
Fat soluble vitamins – A, D, E, K (req
fat for absorption)
Hormones manufacture
Types of fat – fatty acids
Saturated - avocados, coconut,
Monounsaturated – nuts, olives,
Polyunsaturated
animal / meat & eggs
avocados, meats / dairy
Omega 3 - nuts, seeds - flaxseed,
sea veg, wild fish / salmon
Omega 6 - vegetable oils
Standard American Diet
SAD – processed and fast foods
High fat intake, includes low mono and poly but high in
saturated fats and trans fats; OR
low / non- fat diets: low on saturated, mono and poly
but high in trans fat and sugar
Standard American Diet
EFFECT
Damage in the body from damaged fats
Inflammation – including in the arteries
Body makes cholesterol – natural bandaid,
then too much sugar made into sticky
saturated fat
RESULT
Cardiovascular disease
HBP
high cholesterol clogging arteries
SAD is 20:1 Omega 6 to Omega 3
Should be 2:1 Omega 3 to Omega 6
Animal feed high in grains also has hi O6 meat /
milk /egg
Healthy diet should be
75% mono and poly and 2
5 % saturated;
no trans fat
Dairy
Dairy - why it's bad for you
Grass fed / pastured vs grain fed (organic
feed)
The Calcium issue*
Best forms of supplementation:
Calcium citrate, Calcium glycinate, Calcium
Hydroxyapatite
Very common, but not best : calcium
carbonate
Sources of Calcium
Kelp
Dairy—Cheese, Cow milk (best raw), yogurt
Goats’ milk
Green leafy veg: Dandelion greens, Collard greens, Kale,
Turnip greens, bok choi
Tofu
Sesame seeds
Almonds
Figs, dried
Vitamin D
D2 v D3 (cholecalciferol)
Gluten & Casein
Gluten
protein in wheat, barley and Rye
Casein
Affect neurotransmitter receptor cites
List of symptoms
Protein in dairy
Gluteomorphin and Casomorphin
Endosperm
Incl, but not limited to gastrointestinal, bloating,
constipations, arthritic pain, brain fog, depression, etc….
Elimination / provocation diet
Gluten – same as drug, getting off can have withdrawals –
will feel worst before will feel better
Genetically Modified Organisms
GMO –
may cause kidney / liver damage
gluten may be different
never organic
genes used to splice incl e.coli and
antibiotics
what a day of good nutrition looks like
3 to 5 meals per day
Breakfast – protein based, low sugar
start with warm lemon water
Oatmeal (not instant)
eggs
meat
greens
green / protein smoothie
what a day of good nutrition looks like
Snacks
Fruit
Raw vegetables
Carrots, celery with humus
Nuts / seeds
Smoothies
Popsicles
Pear and Bok Choy smoothie
Protein 0.67 gram
Carbohydrates 27.51 gram
Sugar 17.44 gram
Dietary Fiber 5.51 gram
Soluble Fiber 1.14 gram
InSoluble Fiber 4.36 gram
Fat 0.21 gram
Saturated Fat 0.01 gram
Trans Fat 0 gram
Mono Fat 0.04 gram
Poly Fat 0.05 gram
Folate 12.46 microgram
Calcium 16.02 milligram
Iron 0.3 milligram
Magnesium 12.46 milligram
Phosphorus 19.58 milligram
Potassium 211.82 milligram
Sodium 1.78 milligram
Zinc 0.17 milligram
Vitamin C 7.47 milligram
Omega-3 0 gram
Omega-6 0.05 gram
Carbohydrates: 1.53 g
Fiber: 0.7 g
Sugars: 0.83 g
Total Fat: 0.14 g
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.011 g
Polyunsaturated Fat: 0.067 g
Cholesterol: 0 mg
Micronutrients:
Calcium: 74 mg
Iron: 0.56 mg
Magnesium: 13 mg
Phosphorus: 26 mg
Potassium: 176 mg
Sodium: 46 mg
Zinc: 0.13 mg
Vitamin C: 31.5 mg
Thiamin: 0.028 mg
Riboflavin: 0.049 mg
Niacin: 0.350 mg
The Perfect Main Meal
Lean Protein
Ocean fish
Good Fats
Avocado
Olive oil dressing
Complex Carbohydrates
Brown rice
Leafy Greens
Colorful, crunchy veggies
Herbs
Water or tea
© 2010 Bauman College
Final thoughts…
take it slow - one item at a time
it’s not what you do sometimes but most
of the time that counts – ok if not 100 %
everyday
look at the week, not each day
Eat what you like, not what you don’t
like
Further reading and resources…
Books
Nourishing Traditions by Sally Fallon, Mary Enig, Ph.D
Know Your Fats by Mary G. Enig, Ph.D.
The Diet Cure by Julia Ross, M.A.
Wheat-Free, Gluten-Free Cookbook for Kids and Busy Adults by Connie Sarros
What's to Eat? The Milk-Free, Egg-Free, Nut-Free Food Allergy Cookbook by Linda Marienhoff
Websites
WHFoods.com
Cspinet.org
Marytoscano.com
Magazine
Coss
Living Without Magazine