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Good Food can Change Everything Sarah Keller-Boyd, MPH, CPSS Certified Holistic Health Coach - Nutrition The Maze Preachers Hospitals Run Aways Music Therapists Lost Jobs Marriages Psychiatrists Family Relapses Divorce Auto Accidents -25 F A I T H Journaling Herbs NAMI Mental Illness Poetry Friends Medications Education Nutrition Wellness Do you consider yourself healthy? Good weight Good energy level Good mental clarity Happy most of the time What is holistic health? • Treating the body as a whole, all systems and parts working in unison. • Nourish the body, strengthen its immune system, protect it from foreign toxins so it can heal itself. The body is very intelligent! • A complex system of ever changing moving parts • Each part has its job and is naturally capable of doing it well • Our bodies designed to be healthy! Do you feel Guilty Because the diet didn’t work? Atkins Paleo Jenny Craig Radical Cleanses Juice Fasting South Beach Miracle Drinks Weight Watchers Vegan/Vegetarian Bio-Individuality Why diets don’t work: We are all different. ~~ Contributing factors to one’s nutritional needs: Age Health History Ancestry Location Blood Type Medications Gender Occupation Stress Level Eat real food Food that grows, or comes from something that grows! Avoid artificial ingredients • 3000+ approved by FDA, only a tiny fraction tested • Many made synthetically from coal, tar and petroleum • Increase risk of migraines, allergies, cancer and ADD. Eat good fats Omega 3 fatty acids are necessary for MANY things: • Hormones building blocks • Assist in absorption of vitamins A,D, E, K • Prevent nervous system disorders • Alleviate symptoms of depression • Boost immune system • Anti-inflammatory Omega 3 Fatty Acids Cont’d. • Keep skin youthful and supple • Stabilize blood sugar to help burn fat • Needed for fetal brain development Monounsaturated Fats - MUFA ~ Found in a variety of foods and oils. ~ Improve cholesterol levels ~ Decrease heart disease ~ Benefits insulin levels and blood sugar control Polyunsaturated Fat - PUFA ~ Found in plant based foods and oils ~ Improve blood cholesterol level ~ Help reduce risk of Type 2 diabetes Omega-3 Fatty Acids ~ Found in some fatty fish ~ Decrease coronary heart disease ~ May protect against irregular heart beats and lower blood pressure levels Sources of Good Fats MUFA & PUFA – olive oils, safflower oil, peanut oil, corn oil Omega 3 – salmon, tuna, trout, mackerel, sardines, herring Plant sources – Omega 3 – ground flaxseed, canola oil, soybean oil, walnut, butternuts, sunflower seeds Avoid bad fats BAD fats (artificial): trans fat, hydrogenated oil, partially hydrogenated oil Created to replace taste and texture without calories • Provide no nutritional value • Prevent nutritional absorption • Often lead to overeating * • Raise LDL cholesterol and lower HDL cholesterol • Body cannot process artificial fats • 90% packaged food in conventional grocery stores contains hydrogenated or partially hydrogenated oil ** Lancet Medical Journal 2001 * 2011 study by Perdue University artificial fats confuse the body and actually lead to weight gain. e Unhealthy Fats Saturated • Animal sources such as red meat, poultry, full fat products. • • • • Raise total blood cholesterol and low density lipoprotein (LDL) • Risk of Type 2 diabetes • Trans Fat Small amounts in some foods. Made from partial hydrogenated oils. PHTF can increase unhealthy LDL cholesterol and lower HDL cholesterol Found in beef fat, pork fat, butter, shortening and stick margarine. GMOs Genetically Modified Organisms Should We Eat GMOs Cont’d. • GMOs or genetically modified organisms are plants or animals created through genetic engineering • U. S. is largest producer of genetically modified crops. • 60-70% of processed foods on U. S. shelves have GM ingredients. GMOs Cont’d. • Only 52% of Americans realize GM foods are sold in grocery stores. • U. S. Government says GMOs are safe to eat. • European Union say organics are healthier. Eat nutrient-dense food http://www.drfuhrman.com Why buy Organic? Organic food tastes better. Fruits/Vegetables: No pesticides, fertilizers with synthetic ingredients, no irradation treatment, seeds and transplants chemical free, fertilizer is natural. Animal products: Free of antibiotics, growth hormones, GMO feed and other drugs. “Dirty Dozen” and “Clean 15”? Foodnews.org Sugar Sugar Sugar Sugar OUR BRAINS LOVE SUGAR Facts About Sugar • Average American today eats 156 lbs. annually Recommended : 6 tsp. women; 9 tsp men daily Average: 22 tsp. daily for all Americans (WHO) • Today, Americans consume almost 500% more soft drinks since 1940s (USDA study published 1999) • Sugar is not a food, it is a chemical and some say it is as addictive as heroin and current studies indicate it is more addictive then cocaine. (Holistic Help – Hidden Dangers of Sugar Addiction) Excess Sugar Consumption Linked to • Dangerous levels of LDL cholesterol (bad types) • Increased plaque deposits in arteries • Breast and colon cancer • HFCS linked to heart disease and stroke Sugar and Inflammation • Sugar consumption triggers chemical reactions in body that promote chronic inflammation. • In the long term, inflammation disrupts normal functioning of immune system and wreaks havoc on your brain. Continued Use of Sugar Decreases Insulin Production • Elevated blood sugar levels can cause mental confusion. • Low insulin has been linked to juvenile criminal behavior. • Erratic emotional outbreaks follow a sugar binge. How the Body Tries to Deal with Sugar • Excess sugar stored in liver as glycogen • Fatty acids formed • Excess fatty acids go to vital organs – heart, kidneys How the Body Tries to Deal with Sugar Continued • With excess sugars, heart and kidneys slow down. • Entire body affected by impaired functioning of heart and kidneys. Sugar and Mental Shortfalls DEPRESSION • Symptoms of mood disorders accentuated by high blood sugar. • Heavy sugar consumption increases risk of depression and worse outcomes in individuals with schizophrenia. ADDICTION • Sugar floods the brain with dopamine, changing the function of the brain over time. • Excess sugar activates same reward centers as cocaine among people with addictive eating habits. ANXIETY • SAD worsens anxiety symptoms and impairs body ability to cope with stress. • Sugar can produce symptoms that can be interpreted as signs of a panic attack. • Sugar high/crash can cause shaking and tension, worsening anxiety. LEARNING AND MEMORY • May compromise cognitive abilities such as learning and memory. • Damages communications between brain cells. LINK BETWEEN SUGAR AND MENTAL ILLNESS • Increased inflammation in the body. • Disrupts immune system functioning. • Research on sugar and mental illness has lead to professionals recommending sugar-free diets to patients. Brain-Derived Neurotrophic Factor (BDNF) Growth Hormone in the Brain BDNF • Responsible for new brain tissue • Needed for learning, growth and normal brain functioning. • High sugar diets decrease BDNF BDNF Continued • Low BDNF associated with depression, suicide, OCD, Alzheimer’s Disease, other dementia. • Huntington’s Disease and schizophrenia. Schizophrenia and BDNF • Refined sugar consumption suppresses BDNF • Refined sugar also causes increased inflammation in the body. • BDNF and chronic inflammation linked to higher risk of depression and schizophrenia. DO YOU WANT A CHANGE? ARE YOU READY FOR A CHANGE? GOOD FOOD CAN CHANGE EVERYTHING References American Medical Network Care 2 Empowering Health Everyday Health Institute for Integrative Nutrition Natural News Organic Trade Association Psychology Today USDA WHOLESOME NU WAYS Healthy Foods 4 Healthy Living Sarah Keller-Boyd, MPH, CPSS 6771 Old Mocksville Road Salisbury, NC 28144 Telephone: 704-636-2780 Email: [email protected] • Looking good • Feeling good • Living good