Transcript Nutrition For Health - Awakening Chiropractic

Dr. Jilian M. Stogniew, DC, RYT
Awakening 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 10fold in the past 20 years.
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Being overweight is
linked to many
conditions:
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Poor diet/nutrition
linked to:
› Tooth decay
› Sleep apnea
› High Cholesterol
› CV disease
› High Blood Pressure
› Cancer
› Colon, breast, and
› Stroke
› Gallbladder disease
› Osteoarthritis
› Diabetes
prostate cancer
› Bowel Disease
› And on and on…
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We take in too many calories and burn
too few
Eating out has become much more
common
 Portion sizes have increased dramatically
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› 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
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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.
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Breakfast
› Orange juice, 4 slices of white bread,
applesauce, 1 oz. cream cheese
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Lunch
› 4 cups cooked spaghetti, 1 oz. mozzarella
cheese, 2 cups marinara sauce, 8 oz. roasted
chicken
Snack: ½ cup baby carrots
 Dinner
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› 3 Cups cooked white rice, 4 oz. grilled steak, 1
cup of milk
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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
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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
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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
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Promote the release of
anti-inflammatory
compounds by the
cells
 EFA PROTECTs the
heart
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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
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Good sources:
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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
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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
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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
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Plant pigments are powerful anti-cancer
nutrients
 Aim for 5-10 servings per day
 EAT A SALAD EVERYDAY!
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Whole grains provide
fiber
Contain moderate
amounts of protein
(refined grains do
not have protein)
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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
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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
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Avoid the following:
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Corn syrup
High fructose corn syrup
Dextrose
Maltose
Sucrose
Maltitol, sorbitol
Fructose
Cane Juice
Evaporated Cane Juice
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Avoid chemical sweeteners
› Splenda
› Aspartame
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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
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Peaches
Apples
Sweet Bell Peppers
Celery
Nectarines
Strawberries
Coffee and Tea
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Cherries
Lettuce
Grapes
Pears
Spinach
Potatoes
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Onions
Avocado
Frozen Sweet Corn
Pineapple
Mango
Asparagus
Frozen Sweet Peas
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Kiwi
Cabbage
Eggplant
Papaya
Watermelon
Sweet Potatoes
Broccoli
Tomatoes
Eat Well
 Think Well
 Move Well
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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