Transcript Blog sex France

MIND What You Eat
Workshop 2
Action Against Alzheimer’s Programme © Cytoplan
Content of Workshop
• Recap Workshop 1 and Self Care Journey homework
• Fats to avoid and fats to enjoy
• The importance of essential fatty acids for brain health
• The benefits of vegetable and fruit consumption for brain health
• How to eat for your MIND
• Understanding your eating behaviours and how you can change
• Self Care Journey home study
Action Against Alzheimer’s Programme © Cytoplan
MIND What You Eat – Workshop 2
• Explain the functions of fat
• Describe which fats are crucial for excellent brain health
• List the fats to enjoy and incorporate into your diet
• Describe the benefits of vegetables for excellent brain health
• Define nutrient rich foods and give examples
• Summarise what constitutes a healthy diet for the mind
• Explain the principles of the Mediterranean and Paleo dietary approaches
• Understand how unhealthy eating behaviours can sabotage our intentions
• Implement strategies designed to help change your approach to eating
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Recap of Workshop 1
• Evidence our current diet and lifestyle is making us sick
• The nutrition gap
• Sugar & carbohydrates (refined & starchy)
• Self Care Journey home study
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In a nutshell
• Reduce or preferably avoid sugary and refined foods as they are
nutrient poor and have a significant effect on blood sugar
• Eat starchy carbohydrates in moderation for example; oats, rice,
potatoes as they too are broken down into sugar
• Choose NUTRIENT DENSE foods, foods rich with vitamins, minerals,
healthy fats and fibre
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Self Care Journey Home Study
• How did you get on?
• What did you think about the Whole Person Approach to health?
• Discuss in pairs the Well Formed Outcome exercise and your learnings
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Fats
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Low Fat Diets
• 1970s high fat diets linked to heart disease – new studies contradict
this
• 1980s – low fat diets
• Fat-phobia
THE BRAIN IS 60% FAT !!
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Functions of fat
• Energy
• All cell membranes are made up of fat
• Hormone synthesis e.g. stress hormone, sex hormones
• Absorption of fat soluble vitamins A, D, E and K
• Prostaglandin synthesis (hormone like substances)
• Omega-6 fatty acids are in general inflammatory
• Omega-3 fatty acids are anti-inflammatory
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Which symptoms do you have?
• Poor memory / concentration
• Depression / tingling in arms and legs due to nerve deterioration /
vision problems
• Decreased ability to cope with stress
• Dry / itchy skin / eczema / hair loss / poor nail growth
• Joint pains / inflammation / allergies / autoimmune conditions /
digestive problems / constipation
• Low energy levels
• Poor immunity
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Nutritional value of fats
The nutritional value of a fat depends on
• Its fatty acid composition;
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•
•
•
Monounsaturated
Polyunsaturated (omega 6, omega-3)
Saturated
Trans
• The degree of processing / refining / storage and
other nutrients present
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What fats are we eating?
• In 1970s and 80s government advised against eating animal fats
(saturated fats) and to eat more polyunsaturated fats (vegetable oils)
– to swap from butter to margarine.
• Polyunsaturated: We now eat large quantities of polyunsaturated
omega-6 fatty acids found in sunflower, corn, and other oils. Omega-6
are inflammatory.
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What fats are we eating?
TRANS fats – found in processed foods, margarines. They are
created when vegetable oils are heated to high temperatures.
They are TOXIC and should be avoided. Normal structure is CIS.
Source: https://upload.wikimedia.org/wikipedia/commons/3/37/Difference_DNA_RNA-EN.svg
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Essential fatty acids
• Omega-6 AND omega-3 fats (polyunsaturated)
• Omega-6 and Omega-3 are families of fats – within each
family there are a number of fatty acids. Within omega-6
some are pro-inflammatory; omega-3 are anti-inflammatory
• Western diet ratio of 10:1 (omega-6 : omega-3)
• Optimal health ratio is between 4:1 and 2:1
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Brain Health - Fats to Avoid or Limit
Fried food
Sunflower
/ Corn oil
Processed
Foods
Margarine
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Brain Health - Fats to Enjoy
Cold water
fatty fish eg
wild salmon
Olives and
olive oil
Nuts and
Seeds
Avocado
Coconuts /
coconut oil
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Activity 1: Healthy or Unhealthy Fats?
•
•
Sort the photographs into two piles one for healthy fats, the other
for unhealthy fats
Discuss the similarities and differences between doughnuts and
nuts
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Answer Activity 1
Unhealthy fats
Healthy fats
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Answer Activity 1
Similarities nuts and doughnuts:
High in fat, high in calories
Differences nuts and doughnuts:
Nuts are high in healthy monounsaturated fats
Nuts are nutrient dense – source of vitamins, minerals, fibre, phytonutrients
Doughnuts are high in ‘empty calories’, lack nutrients, high in sugar, carbohydrates
and unhealthy fats
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Nutrition Labels
• High total fat > 20 g per 100 g
• Low fat < 3 g per 100 g
• High saturated fat > 5 g / 100 g
• Low saturated fat < 1.5 g / 100g
• Traffic lights: Red (high), Amber, Green
MANY LOW FAT FOODS ARE VERY
HIGH SUGAR
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Vegetables
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How Many Portions of Vegetables and Fruit?
• Recent research suggested 7-10 per day for good health
• UK – 5
• Denmark – 6
• France – 10
• Canada – 5 to 10
• Japan – 13 vegetables plus 4 fruit
Portions of vegetables / fruit in linear relationship with health
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UK Fruit and Vegetable consumption
No age category in the UK is achieving the government
recommendation of five-a-day. The average is 3 portions per day
Age
Portions
MEN
Portions
WOMEN
4-10
11-18
19-64
2.5
2.2
3.5
2.1
2.6
3.6
Over 64
4
4
Average
NB: Victorians
3
10
3
10
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Cytoplan
The Benefits of Vegetables for Brain Health
• Low in carbohydrates - AD has been described as type 3 diabetes
• High in anti-inflammatory phytonutrients – inflammation part of
pathology of AD
• High in folate for homocysteine metabolism - raised homocysteine is
linked to AD
• High in fibre
• Encourages growth of beneficial gut bacteria
• Aids proper elimination through the bowel
• Poor gut health = poor brain health – Workshop 4
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What is Eating for Your Mind?
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High in NUTRIENT DENSE foods
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Diet for Brain Health - Summary
• Very low in sugar
• Moderate in ‘starchy’ carbohydrates (oats, rice, quinoa, buckwheat,
sweet potatoes). Maximum ¼ plate.
• High in non-starchy vegetables 6+ portions per day
• Moderate in fruit 2 portions per day
• Adequate protein including plant protein
• Right types of fats – olives, avocado, oily fish, nuts, seeds, coconut
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Half Plate Rule
Vegetables
Broccoli, Cabbage
Spinach, Kale,
Runner/French/Green
Beans, Peas, Courgettes,
Mange tout, Sugar snaps,
Carrots,
Brussels Sprouts,
Cauliflower, Peppers
Onions, Garlic, Celery,
Tomatoes, Lettuce,
Watercress, Avocado,
Cucumber, Fennel, the list is
endless!
Protein
Turkey, Chicken, Fish,
Eggs Nuts, Seeds,
Beans, Lentils, or lean
red meat
Carbohydrate
Rice, Oats, Quinoa,
Sweet potato, Potato,
Buckwheat, Swede,
Squash, Parsnip, Broad
beans, Beetroot or
Pumpkin.
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Alcohol contents
Government recommendation – women maximum 2-3 units per day; men 3-4 units. 14 units per week maximum for both men and women
Heavy alcohol consumption is detrimental to brain health
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Are you adequately hydrated?
• Amount of fluids needed is individual and dependent on a person’s weight,
the weather conditions, activity levels etc
• Water and herbal teas all help to hydrate
• Caffeine is a diuretic
• Listen to your body – drink according to thirst, you can also be guided by
urine colour
• It is possible to over-hydrate as well – water intoxication
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Popular Eating Regimes
• The Mediterranean diet
• The Paleo diet
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Mediterranean Diet
• Lots of vegetables and fruit
• Meat / fish / eggs / dairy
• Healthy fats – olive oil, nuts/seeds, oily fish, avocado
• Wholegrains (watch portion sizes, small amounts only)
Lots of research on the benefits of the Mediterranean diet
Action Against Alzheimer’s Programme © Cytoplan
The Paleo Diet (or Stone Age)
• Meat, fish, eggs
• Lots of vegetables (incl sweet potatoes)
• Fruit
• Nuts / seeds / coconut oil / avocado / olive oil
No grains (rice, oats, bread, pasta, quinoa)
No dairy
Low sugar
Large following in US
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Activity 2: Food diary activity
• Write down what you ate and drank yesterday – breakfast,
lunch, supper, snacks, drinks
• Use a pink highlighter to identify sugary foods
• Use a yellow highlighter to identify unhealthy fats
• Use a green highlighter to identify portions of vegetables
• How many portions of vegetables did you eat? How many
healthy fats?
Action Against Alzheimer’s Programme © Cytoplan
Homework – food & mood diary
Complete the food and mood diary and bring next week
• Time
• Food / drink
• Where?
• Hunger level 1 to 10
• Mood / state of mind before and after eating
• How did you feel afterwards?
• Comment
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Next week – MIND What You Eat
• Recap on how our ancestors ate
• Increasing nutrient density
• Basic & Advanced Dietary Programme
• Smoothies
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Eating Behaviour
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“Diet and exercise programs routinely fail not for lack of willpower but
because the society in which we live favours unhealthy behaviours.”
Willett & Underwood (2010)
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How many food related decisions do we
make per day?
Hands-up for
• 15?
• 130?
Or
• 250?
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How many food related
decisions per day?
Answer: 250
Every time we see food we make
an unconscious decision about
whether to eat it or not
Brian Wansink (2009) – Mindless Eating
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What is the most influential factor that
determines how much adults and children eat?
• Hunger or
• Mood or
• Portion size or
• Time of day ?
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What is the most influential factor that
determines how much adults and children eat?
Answer: Portion Size
Wansink (2009) found that when he increased the size of bowls, plates,
serving items – his study subjects increased how much they served
themselves by up to 57% and they ate it!
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Eating behaviour
• People think they eat according to hunger
• In fact how much we eat is determined by
•
•
•
•
•
•
•
•
Portion size
Family
Friends
Packaging
Plates
Lighting
Shapes
Smells …… distractions and other things
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Help yourself !
• Engineer your home and work environment! Make overeating a
hassle
• Don’t buy the junk to avoid mindless eating
• If it must be in the house – have it all out of sight / hard to get at
• Eat until you are 80% full – serve smaller portions especially starchy
carbohydrates
• Be aware – high sugar, fat and salt foods stimulate release of
dopamine in brain (associated with reward). Eating can be a pleasure
but avoid Eating FOR pleasure!
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Help yourself !
• Mental rehearsal
• Develop “If … then …” scenarios. E.g. “if I go to the supermarket ….
then I will ...”
• Develop a meal plan for the week. If necessary also plan when you
will make each meal.
• Avoid allowing yourself to get to stage of being ravenous and having
no food easily available
• PLANNING – if you fail to plan you plan to fail
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© Cytoplan
Your Self Care Journey
Prepare for Change
360° Whole Person Needs Assessment
Design a realistic Self Care Plan with goals that you can
achieve
Identify areas where you need more support.
Create time in your schedule for self-care activities e.g.
exercise, food preparation, relaxation techniques and
sleep
Organise your life to enable success
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Home Study Module Week 2
• Self Care Questionnaire
• 360° Self Care Assessment
• Complete a Food Diary
• Explore your Eating Behaviour
Prepare for
Change
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Summary of today
• Fats to avoid
• Fats to enjoy
• Vegetables
• Nutrient dense foods
• Eating behaviour
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A final thought …..
Nothing tastes as good as brain health and
vitality feels!
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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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