Good Food can Change Everything

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Good Food can Change Everything

• Sarah
  Keller-Boyd, MPH, CPSS
• Certified
  Holistic Health Coach - Nutrition

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Do you consider yourself healthy?

• Good weight
• Good energy level
• Good mental clarity
• Happy most of the time

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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.
• 
  
• 
  
• 
  

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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!

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Do you feel Guilty Because the diet didnt
work?

• Atkins Paleo
• Jenny Craig Radical Cleanses
• Juice Fasting South Beach
• Miracle Drinks Weight Watchers
• Vegan/Vegetarian

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Bio-Individuality

• Why diets dont work We are all different.
• Contributing factors to ones nutritional
  needs
• Age Health History
• Ancestry Location
• Blood Type Medications
• Gender Occupation
• Stress Level

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Eat real food
Food that grows, or comes from something that
grows!
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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.

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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

 
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Omega 3 Fatty Acids Contd.

• Keep skin youthful and supple
• Stabilize blood sugar to help burn fat
• Needed for fetal brain development

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Monounsaturated Fats - MUFA

• Found in a variety of foods and oils.
• Improve cholesterol levels
• Decrease heart disease
• Benefits insulin levels and blood sugar
  control

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Polyunsaturated Fat - PUFA

• Found in plant based foods and oils
• Improve blood cholesterol level
• Help reduce risk of Type 2 diabetes

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Omega-3 Fatty Acids

• Found in some fatty fish
• Decrease coronary heart disease
• May protect against irregular heart
  beats and lower blood pressure levels

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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

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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
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Unhealthy Fats

• Saturated

• Trans Fat

• Animal sources such as red meat, poultry, full
  fat products.
• Raise total blood cholesterol and low density
  lipoprotein (LDL)
• Risk of Type 2 diabetes

• 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.

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GMOsGenetically Modified Organisms
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Should We Eat GMOs Contd.

• 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.

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GMOs Contd.

• 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.

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Eat nutrient-dense food
http//www.drfuhrman.com
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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.

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Dirty Dozen and Clean 15?
Foodnews.org
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Sugar Sugar Sugar Sugar

• OUR BRAINS
• LOVE SUGAR

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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)

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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

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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.

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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.

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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

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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.

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Sugar and Mental Shortfalls
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DEPRESSION

• Symptoms of mood disorders accentuated by high
  blood sugar.
• Heavy sugar consumption increases risk of
  depression and worse outcomes in individuals with
  schizophrenia.

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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.

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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.

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LEARNING AND MEMORY

• May compromise cognitive abilities such as
  learning and memory.
• Damages communications between brain cells.

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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.

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Brain-Derived Neurotrophic Factor (BDNF)

• Growth Hormone in the Brain

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BDNF

• Responsible for new brain tissue
• 
  
• Needed for learning, growth and normal brain
  functioning.
• 
  
• High sugar diets decrease BDNF

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BDNF Continued

• Low BDNF associated with depression, suicide,
  OCD, Alzheimers Disease, other dementia.
• Huntingtons Disease and schizophrenia.

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Schizophrenia and BDNF

• Refined sugar consumption suppresses BDNF
• Refined sugar also causes increased inflam-mation
  in the body.
• BDNF and chronic inflammation linked to higher
  risk of depression and schizophrenia.

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• DO YOU WANT A CHANGE?

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ARE YOU READY FOR A CHANGE?

• GOOD FOOD CAN CHANGE EVERYTHING

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References

• American Medical Network
• Care 2
• Empowering Health
• Everyday Health
• Institute for Integrative Nutrition
• Natural News
• Organic Trade Association
• Psychology Today
• USDA

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WHOLESOME NU WAYSHealthy Foods 4 Healthy
LivingSarah Keller-Boyd, MPH, CPSS6771 Old
Mocksville RoadSalisbury, NC 28144Telephone
704-636-2780Email sarahboydhealthcoach_at_gmail.co
m

• Looking good
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• Living good