Transcript olive oil benefits

MIND What You Eat
Workshop 3
Content of Workshop
• Recap Week 2 and homework
• How our ancestors ate
• Increasing nutrient density
• Basic & Advanced Dietary Programmes
• Smoothies
• Self Care Journey home study
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MIND What You Eat – Workshop 3
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Explain how to increase nutrient density in your diet
Understand the trouble with gluten
List gluten-free alternatives
Describe the key principles of the Basic Dietary Programme
Describe the key principles of the Advanced Dietary Programme
Explain both the benefits and cautions with smoothies
Prepare delicious and nutritious smoothies
Use SMART goals to produce your own self care plans
Recognise how mindfulness can be helpful in achieving wellbeing
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Recap of Workshop 2
• Fats to avoid for brain health
• Fats to enjoy for brain health
• Vegetables
• Nutrient dense foods
• Self Care Journey home study
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In a Nutshell
• Cut out trans and damaged fats and foods high in omega-6
• Ensure you eat plenty of healthy fats - essential Fatty Acids,
particularly Omega 3 crucial for good brain function and
monounsaturated fatty acids in eg olive oil and avocado
• Eat your greens! Vegetables for your brain health
• Choose NUTRIENT DENSE foods, foods rich with vitamins,
minerals, and fibre – food for the brain
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Self Care Journey Home Study
• How did you get on?
• How did you find completing the Self Care Questionnaire, 360
Assessment and Food & Mood Diary?
• Did any of the eating behaviours resonate with you?
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How our ancestors’ ate –
carbohydrate intake comparisons
Ancestors' Diet
Diet Recommended by US experts
Fat
Fat
Carbs
Carbs
Protein
Protein
Dietary comparison charts recreated from ‘Grain Brain by Dr Perlmutter’
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Increasing Nutrient Density of your Diet
• 7-10 portions of vegetables and fruit daily
• Organic versus conventional grown
• Tips to help nutrient absorption
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Increasing Nutrient Density
Portion Guidelines
• A rainbow of colours
• 7 - 10 portions of vegetables and fruit daily
• 80:20 ratio of vegetables to fruit – 8 vegetable and 2 fruit
• One portion = small palm sized amount (or 80g)
• For example: One piece of fruit or for more nutrient rich foods less eg a
clove of garlic, small piece of ginger root, a sprinkle of sprouted seeds
• Each individual item can only count as one, double the volume does not
count as two
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Source: ewg.org
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Increasing Nutrient Density
Other tips
• Dietary fats to support absorption of fat soluble nutrients
• Combining Nutrients e.g. vitamin C & iron and turmeric with black
pepper
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The Trouble with Gluten
• Many people report feeling better eating ‘gluten-free’
• Wheat plays a major role in our diets. It supplies 20% of total food calories
worldwide, and is a national staple in most countries
• Gluten is a protein found in wheat, barley, rye – sticky, like a glue
• Gluten causes temporary ‘leaky gut’ in everyone – this may be repaired in some
people and so not be a problem. For some people leakiness is ‘ongoing’ which
can lead to inflammation and many health issues
Leaky gut = leaky brain = brain inflammation
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Typical ‘Wheat-based’ Diet
Breakfast: Wholemeal toast, margarine, and marmite plus orange juice
or breakfast cereal
Lunch: Ham and salad sandwich plus apple
Dinner: Pasta and tomato sauce
Snack: Low fat multigrain cereal bar
Consuming wheat/gluten at every meal/snack
This diet also lacks vegetables, good quality protein and healthy fats - it is low in nutrients
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‘Gluten Free’ Marketed Products
Eg GENIUS BREAD INGREDIENTS
Maize Starch, Water, Potato Starch, Tapioca Starch, Rapeseed Oil,
Humectant: Vegetable Glycerol; Psyllium Husk Powder, Stabilisers:
Hydroxypropyl Methyl Cellulose, Xanthan Gum; Yeast, Ground Golden
Flaxseed, Free Range Dried Egg White, Rice Flour, Dextrose, Iodised Salt: Salt,
Potassium Iodate; Fermented Maize Starch, Partially Inverted Sugar Syrup,
Calcium Carbonate, Niacin, Iron, Riboflavin, Thiamin, Folic Acid.
Wheat supplies >70% of the fibre in the average diet,
removing gluten and swapping to ‘gluten free’ foods can result in a
very low fibre diet!!
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Alternative non-gluten grains
• Sorghum
• Millet
• Rice
• *Buckwheat*
• Quinoa
• Amaranth
• Teff
• Gluten Free Oats
• Corn
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Gluten
Non Gluten
Grains, roots and
tubers
Sugar /
Excess
carbohydrate
Dairy – plain
yoghurt, butter,
cheese (small
amounts)
Unhealthy
fats
Alcohol (or
low)
Aspartame,
MSG,
additives
Allowed foods
Excluded foods
Basic Dietary Programme
7 portions of
vegetables and
fruits per day
Meat, fish, eggs
Nuts, seeds,
coconut oil, olive
oil, avocado
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All grains
Roots and tubers
Sugar / Excess
Carbohydrate/
Coconut cream,
coconut
milk/yoghurt.
Almond milk
Unhealthy fats
Dairy
Alcohol (or
low)
Aspartame,
MSG, HFCS
Allowed foods
Excluded foods
Advanced Dietary Programme
10 portions of
vegetables and
fruits per day
Meat, fish, eggs
Nuts, seeds,
coconut oil, olive
oil, avocado
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A Word on Salt
• Salt intake is high in typical Western, processed food diet (bread,
cheese, ready meals, cakes, crisps, sauces, stock cubes etc)
• A ‘wholefood’ diet like the Basic and Advanced Dietary programmes
will contain minimal / no added salt
• Use good quality rock or sea salt eg Himalayan salt, Sel de Guerande
or Fleur de Sel or similar. A good pinch daily will suffice
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Smoothies
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Benefits of smoothies
• A quick and convenient way to consume
a number of vegetables and fruits
• Some ingredients can be frozen to make
these easier to prepare and also tastier
to drink
• Something that the whole family can
enjoy
• Cheaper and more space saving than
juicing, also easier to clean!
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Cautions with smoothies
• Can be high in sugar – due to the fruit
• Avoid commercial smoothies – these tend to have a ‘base’ of fruit
juice
• Home-made smoothies – use coconut yoghurt, coconut milk or water
as a base to lower the sugar content
• In fruit smoothies ensure a balance with healthy fats and / or protein
to help keep blood sugar balanced
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The Beetroot Brain Boost
Beetroot provides a natural means of boosting Nitric Oxide which is great for healthy cognition
and energy. Its betalain pigments provide potent anti-inflammatory effect. Combine this with
the balancing fats and proteins and phytonutrients from walnuts, blueberries and coconut oil
for the ultimate brain boost
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Ingredients (serves two small glasses)
• 1 red beetroot
• 5 walnuts (preferably soaked)
• 40g of blueberries (frozen is good)
• 40g of raspberries (frozen is good)
• ½ avocado
• 300ml of filtered water
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The Anti-Inflammatory Thai Twist
Combines anti-inflammatory compounds from ginger (gingerols) and turmeric (curcuminoids)
with bioperine from black pepper to enhance absorption and anti-inflammatory action.
Complementary flavours from citrus with an antioxidant vitamin C boost
Ingredients (serves two small glasses)
• 3cm piece of fresh turmeric root – 5g (or 2 tsps dried)
• 3 cm piece of fresh ginger root – 5-10g
• A few twists of fresh black pepper
• 1/3 fresh pineapple including core
• Juice of one fresh lime
• 2 dessert spoons of good quality extra virgin olive oil
• 1 kaffir lime leaf (optional)
• 200ml filtered water
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The Green Power Smoothie
Synergistic ingredients of chicory and celery which have been
shown to help control blood lipids and also support down-regulation of liver enzymes.
Combined with bromelain containing pineapple and citrus for additional brain health support
Ingredients (serves two small glasses)
• ½ head of chicory
• 1 celery stick
• 1/3 pineapple including core
• 1/3 bulb fennel
• Juice of a fresh lime
• 300ml filtered water
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The Deconstructed Black Forest Gateau
Great tasting smoothie provides a fantastic source of powerful vitamin E
from the almonds, one of natures most protective antioxidants. Combined
with flavonoid rich cacao powder and cherries, the perfect blend to satisfy
the sweet tooth
Ingredients (Serves two small glasses – or one large glass for breakfast)
• 20 almonds (preferably soaked overnight)
• 10 cherries
• 100 ml coconut cream plus 100 ml water or 200 ml coconut or plain
yoghurt
• 2 teaspoons of cacao powder
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ANY QUESTIONS?
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Home Study Module Week 3
• Self Care Planning
• Exploring Mindfulness
Prepare for
Change
Engage your
Mind
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Home Study Module Week 3
SMART planning
Specific
Measurable
Achievable
Realistic
Time-based
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Your Self Care Journey
Engage your Mind
Practice ‘Mental and Emotional Self Care’.
Develop your awareness and address unhelpful
language, thoughts and beliefs. Learn where to
focus your attention to enable change. Develop
self-coaching skills.
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Activity 1 - Mindful Eating Exercise
We are going to eat the raisin in a MINDFUL way!
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Summary of Today
• How our ancestors ate
• Increasing nutrient density
• The trouble with gluten
• Basic & Advanced Dietary Programmes
• Smoothies
• Self Care Journey home study
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Feedback Questionnaires
• Feedback is welcome – please complete now and hand-in on your
way out.
• Thank you !
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