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N Eat for Health Copyright 2013 All Rights Reserved The Health Coach Group 1 Nutrition Index INDEX Green Vegetables Sugar Addiction Phantastic Phacts Swapping Sweet The Dirty Dozen Sugar & Aging Juice or Blend Vitamin D Superfoods Sea Vegetables Superfoods – Acai Legumes Superfoods – Aloe Soaking & Sprouting Superfoods – Cacao Dehydrating Superfoods – Chlorella Nuts Superfoods – Coconut Seeds Superfoods – Goji Pseudograins Grains Superfoods – Maca Fat Organic Food Protein GMO’s Protein for Vegans Copyright 2013 All Rights Reserved The Health Coach Group 2 Nutrition Green Vegetables Benefits Dark leafy green vegetables supply: • minerals (calcium, iron • Antioxidants • Vitamins • Carotenoids • Folic acid • Phytochemicals • Fiber • Micronutrients Health Benefits of Green Vegetables: • Alkalizes (cancer prevention • Immune system • Circulation • Better digestion (enzymes) • Energy • Cleans blood • Liver, gall bladder and kidney function • Reduces mucus Copyright 2013 All Rights Reserved The Health Coach Group 3 Nutrition Green Vegetables Greens are missing in most modern diets “As a shopper, you may pass by them many times, looking but not buying, noticing, the dazzling array of fresh, crisp, and nutritious greens – curly kale, red and green chard, collards, bok choy, mustard greens, arugula, frisee, mesclun, and other exotic looking lettuces. A little uncertain, a little confused, you tuck these impressions into a corner of your mind. Then, at a favorite restaurant, an exotic-looking salad is served, or perhaps tender beet greens with garlic and olive oil. The next trip to the market once again serves to conjure up these tasty dishes. This time, you buy some beet greens, some arugula, even frisee, and take them home. Now what?” Greens Glorious Greens “Diets that are rich in vegetables and fruits are protective against many cancers – there is an enormous amount of work on this,” says Lee Wattenberg, a professor at the University of Minnesota who has been studying cancer prevention for 30 years. “over the last decade a fairly large number of prevention compounds have been found in fruits and vegetables. When you look at the totality, it’s quite impressive.” Copyright 2013 All Rights Reserved The Health Coach Group 4 Nutrition Green Vegetables Greens are missing in most modern diets As impressive as the health benefits of greens may be, you should not picture a pile of tasteless, hard to chew greens on your plate. You don’t have to eat them just because they are healthy for you. We are here to say that leafy greens are not only beautiful to behold, but also tasty and capable of transporting us (through recipes) to far corners of the earth where greens have been a way of life for centuries. The knowledge that you can transform greens into a variety of delicious dishes is what we hope to pass along. With the exception of spinach and lettuce, and some use of collards and turnips greens in the South, leafy greens have generally not been part of the American diet. Copyright 2013 All Rights Reserved The Health Coach Group 5 Nutrition Green Vegetables Too much of a good thing? Oxalates include some leafy greens, berries, fruits and vegetables high in vitamin C, some nuts and seeds, coffee, tea and chocolate. That is why it is important to have a nice variety of foods in your diet and not be extreme in any one thing. Oxalate is a molecule that, under certain circumstances, links up with calcium and crystalizes. It is important to eat a low oxalate diet if you suffer from kidney stones, fibromyalgia, inflammation, or have had part of your intestine removed. A food is considered high in oxalates when it has more than 10mg of the compound per serving. Some of the foods high in oxalate include, spinach, green beans, rhubarb, kidney beans, soy, sweet potatoes, strawberries, raspberries, tangerines and kiwis. Meat and dairy do not have oxalate. To balance vegetables that are high in oxalates combine them with richer foods like seeds, nuts, beans or oil. Copyright 2013 All Rights Reserved The Health Coach Group 6 Nutrition Green Vegetables Leafy greens Arugula Endive • Cruciferous • Bitter, leafy • Peppery taste • Belgian endive, escarole, and curly endive (frisée). • High in potassium • Manages blood pressure • Prevents osteoporosis • Boosts memory (phytochemicals) Escarole • Antioxidants • Leafy • Good source of potassium, (manages blood pressure and preventing osteoporosis) • Vitamin K (may prevent bone fractures). • Good source of potassium, a mineral involved in Collard Greens managing blood pressure and preventing • Cruciferous and leafy osteoporosis • From the cabbage family • Good source of beta-carotene • Helps prevent and manage arthritis, cataracts, • Good source of vitamin K( may prevent bone fractures). macular degeneration Copyright 2013 All Rights Reserved The Health Coach Group 7 Nutrition Green Vegetables Leafy greens Kale • cruciferous and leafy from the cabbage • Good source of antioxidants, including vitamin C, beta-carotene, lutein, and zeaxanthin (helps maintain healthy eyes, hair, and skin) • • Good source of antioxidants, (helps prevent arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin) • Good source of potassium (manages blood pressure and prevents osteoporosis) Calcium and potassium (keeps bones and teeth • Vitamin K (may prevent bone fractures) strong) • Quercetin (anti-inflammatory) (arthritis and memory Mustard Greens loss) • Pungent, peppery flavor • Riboflavin (may protect against migraines) • Antioxidants (vitamin C, beta-carotene, lutein, and zeaxanthin, • Vitamin K (may prevent bone fractures) which help prevent arthritis and maintain healthy eyes, hair, and skin) • Contains folate, (may help reduce the risk of heart disease, Lettuce enhance memory, and improve mood) • Leafy • Romaine, green leaf, red leaf, bibb, and butterhead • Good source of antioxidants • Vitamin K (may prevent bone fractures) Copyright 2013 All Rights Reserved The Health Coach Group 8 Nutrition Green Vegetables Leafy greens Radicchio • leafy vegetable with a bitter taste • Vitamin K (may prevent bone fractures) • good source of potassium (manages blood pressure • Iron and Vitamin B and prevents osteoporosis) Swiss Chard • Vitamin E • Lutein (maintains healthy eyes and skin) • Leafy green vegetable • Similar to spinach • Good source of antioxidants (vitamin E, beta-carotene, lutein, Spinach and zeaxanthin) • Dark leafy green vegetable • Magnesium • Nutrient-dense • Potassium • High in fiber • Vitamin K • Can help you manage type 2 diabetes • Good source of antioxidants (vitamin C, beta carotene, lutein, and zeaxanthin) • Very high amounts of potassium Turnip Greens • Leafy green vegetable • Good source of antioxidants • Contains folate Copyright 2013 All Rights Reserved The Health Coach Group 9 Nutrition Green Vegetables Leafy greens Watercress • Leafy green vegetable • Peppery flavor • Good source of beta-carotene, lutein, and zeaxanthin • Vitamin K Copyright 2013 All Rights Reserved The Health Coach Group 10 Nutrition Phantastic Phacts Illness is caused by acidification Do you understand the importance of alkaline and acid in the body? The most important thing to know is that illness is cause by acid. Acid and alkaline balance is important to your health. THIS IS THE FACT: • Illness is caused by acidification • Alkaline - acid balance is one of the big keys to health. Once you master this in your diet. You will thrive. You will be surprised by all the diseases and ailments that are caused by acidity in the diet…and then in the body. Acidity causes disturbance in your enzymes, demineralization and seriously harmful acid activity. If you are too acidic you may suffer from the following; No energy, Depression, Nervousness and agitation, Low stress threshold, Tooth and gum disease, Conjunctivitis, Cracking at the corners of your lips, Acidic diarrhea, Mineral and calcium depletion of bones, Osteoporosis, Inflamed intestines, Burning in the bladder, Runny nose and chills, dry skin, thin nails, dull, dry hair, leg cramping, Rheumatism, Arthritis, Sciatica, Tendinitis, Migrant joint pains UNDERSTAND PH BALANCE: The pH scale goes from 0 to 14 the numbers below 7 are acidic (low on oxygen) the numbers above 7 are alkaline Copyright 2013 All Rights Reserved The Health Coach Group 11 Nutrition Phantastic Phacts Illness is caused by acidification THIS IS IMPORTANT… • blood, lymph and cerebral spinal fluid in the human body are designed to be slightly alkaline at a pH of 7.4. • At a pH slightly above 7.4 cancer cells become dormant • at pH 8.5 cancer cells will die while healthy cells will live. THIS IS WHAT YOU MUST DO TO BE OPTIMALLY HEALTHY… • 60-80% of the diet should be alkaline • 20-40% should be acidic for an optimum result. ACIDIC DIETS EAT UP YOUR MINERALS – ALKALIZING DIETS REPLENISH YOUR MINERALS So, what is acidic? Fried foods, animal products ….you get it. Alkaline is the good green stuff. When you eat acidic food, your body works like crazy to bring it back to an alkaline state…that is how you get sick…it robs your mineral stores to overcompensate…this is where the trouble comes in. The standard American diet (sad) is acidic, burgers, cheese, coffee….all the stuff that gets eaten every day is eating up all the good things in your body. You need your minerals. Your body does not replenish its minerals. Once you use them, they are gone. If you want more you need to eat them. Minerals help your body to build essentials to its health; proteins, enzymes, hormones, etc. Foods that are high in minerals are alkaline. Copyright 2013 All Rights Reserved The Health Coach Group 12 Nutrition Phantastic Phacts Illness is caused by acidification You can exercise to improve your PHbalance! Exercise helps the body to balance PH. ENJOY! AVOID cold-water fish cream asparagus sprouts beef synthetic beets zucchini mangoes venison supplements bell peppers buckwheat melons pork pharmaceutical drugs broccoli millet avocados wild game sugar carrots quinoa papayas poultry coffee cauliflower amaranth shellfish margarine chlorella stevia eggs roasted peanuts celery beans milk (raw & soft drinks chicory peas hemp seed pasteurized) isolated soy protein cucumbers cold pressed hemp, white chia seed butter isolated whey protein kelp flax and borage seed oil sesame seed leafy greens apples almonds radish cantaloupe spirulina lemons cheese Copyright 2013 All Rights Reserved The Health Coach Group limes pomegranates bananas strawberries flax seed coconut brazil nuts 13 Nutrition The Dirty Dozen Our food is full of pollutants 1. Apples – A tree fruit that always makes the list: Apples. More than 40 different pesticides have been detected on apples, because fungus and insect threats prompt farmers to spray various chemicals on their orchards. Not surprisingly, pesticide residue is also found in apple juice and apple sauce, making all apple products smart foods to buy organic. Some recommend peeling apples to reduce exposure to pesticide residue, but be aware that you're peeling away many of the fruit's most beneficial nutrients when you do so! Can't find organic apples? Safer alternatives include watermelon, bananas and tangerines. 2. Celery - Another perennial food on the dirty dozen list is celery. It's a good one to commit to memory, since it doesn't fit the three main categories of foods with the highest pesticide residue (tree fruits, berries and leafy greens). USDA tests have found more than 60 different pesticides on celery. Can't find organic celery? Safer alternatives with a similar crunch include broccoli, radishes and onions. 3. Strawberries - Strawberries are always on the list of dirty dozen foods, in part because fungus prompts farmers to spray, and pesticide residue remains on berries sold at market. Nearly 60 different pesticides have been found on strawberries, though fewer are found on frozen strawberries. Can't find organic strawberries? Safer alternatives include kiwi and pineapples. 4. Peaches - Another tree fruit that always makes the dirty dozen list. More than 60 pesticides have been found on peaches, and nearly as many in single-serving packs, but far fewer in canned peaches. Safer alternatives include watermelon, tangerines, oranges and grapefruit. 5. Spinach - Leading the leafy green pesticide residue category is spinach, with nearly 50 different pesticides. While frozen spinach has nearly as many, canned has had fewer detected pesticides. 6. Nectarines (imported) - Nectarines, at least imported ones, are among the most highly contaminated tree fruits. Domestic nectarines don't test with as much pesticide residue, but overall 33 pesticides have been detected on nectarines. Can't find organic nectarines? Try pineapple, papaya or mango. Adapted from The Daily Green Copyright 2013 All Rights Reserved The Health Coach Group 14 Nutrition The Dirty Dozen Our food is full of pollutants 7. Grapes - Another perennial entrant on the dirty dozen list, imported grapes can have more than 30 pesticides. Raisins, not surprisingly, also have high pesticide residue tests. Makes you wonder about wine, eh? 8. Sweet Bell Peppers – Another fruit that usually makes the dirty dozen list because it tends to have high pesticide residue is the sweet bell pepper, in all of its colorful varieties. Nearly 50 different pesticides have been detected on sweet bell peppers. 9. Potatoes - America's favorite vegetable is the potato; unfortunately, more than 35 pesticides have been detected on potatoes in USDA testing. Sweet potatoes offer a delicious alternative with less chance of pesticide residue. 10. Blueberries - Blueberries usually make the dirty dozen list, since more than 50 pesticides have been detected as residue on them. Frozen blueberries have proved somewhat less contaminated. Unfortunately, obvious alternatives like cranberries and cherries, while they may not make the dirty dozen list this year, are often contaminated themselves. For breakfast cereal, if you can't find blueberries, consider topping with bananas. 11. Lettuce - Joining spinach in the leafy greens category, lettuce makes the list of dirty dozen foods with the most pesticides. More than 50 pesticides have been identified on lettuce. If you can't find organic lettuce, alternatives include asparagus. 12. Kale - A superfood, traditionally kale is known as a hardier vegetable that rarely suffers from pests and disease, but it was found to have high amounts of pesticide residue when tested in each of the past two years. Can't find organic kale? Safer alternatives include cabbage, asparagus and broccoli. Dandelion greens also make a nutritious alternative. Adapted from The Daily Green Copyright 2013 All Rights Reserved The Health Coach Group 15 Nutrition Juice or Blend Chlorophyll Blenders retain everything from the food. They take the fiber and pulp and blend it all together. Juicers separate the pulp from the juice and we drink the juice only. When you first start out, juicing is a lot easier on your body. Whether you are juicing to treat a health condition or just to stay healthy, you will experience a lot of detoxification if you are not used to all that fiber. The juice will still give you loads of energy. When you get used to the juice, and if you enjoy the texture, go ahead and try smoothies. When we juice green vegetables, we liberate the chlorophyll and our bodies immediately absorb it. Chlorophyll is a detoxifier, deodorant and is an incredible healer of inner and topical inflammation and wounds. The chlorophyll remakes our blood. It is centered on magnesium and our blood is centered on iron. IMPORTANT JUICE NOTE: You need to be careful to use simple juices if you are on a lot of medication. If you are very sick, you will probably release toxins very quickly. This will happen in the form of bowel movements. Sometimes your liver dumps a lot of toxins. Chlorophyll is a neutralizer of toxins and can deal with anything you have. It is good for kidney, heart and liver conditions. Green juice is an amazing detoxifier. Copyright 2013 All Rights Reserved The Health Coach Group 16 Nutrition Sea Vegetables Among the most nutritionally dense foods Sea vegetables, also called seaweed, are among the most nutritionally dense foods in the world. Asian cultures have used sea vegetables as a major part of their diets. Sea vegetables are the highest natural source for electrolytes. It can contain 10 times more calcium than cows milk and more than twice as much iron as red meat. They are rich with chlorophyll, easy to digest and alkaline. Sea vegetables include: • Agar - Also called kanten or Japanese gelatin, it's a clear, tasteless alternative to animal or chemical-based gelatin and comes in opaque flakes. Agar is a combination of various sea veggies and just like any other gelatin, it can be used to firm up jellies, pies and puddings. It simply dissolves in hot liquid and thickens at room temperature. • Arame - Look for thin and wiry black shreds. They have a sweet, mild flavor and pack in a good supply of calcium, iodine, potassium, vitamin A and dietary fiber. Rinse thoroughly, then soak in warm water for 10 to 15 minutes before cooking. Try them in quiches, omelets, stirfries, pasta salad or tossed into a cold salad with a light vinaigrette. Whole Foods Copyright 2013 All Rights Reserved The Health Coach Group 17 Nutrition Sea Vegetables • Among the most nutritionally dense foods Dulse - This sea vegetable isn't green at all. It's reddish brown, full of potassium and protein and available in whole stringy leaves or powdered as a condiment. Expect a chewy texture and slightly salty finish. Pan-fried in sesame oil, dulse becomes feather-light and crispy and can lend a savory flavor and crunch to any sandwich or salad. Some even liken it to bacon! In fact, you can eat this one straight from the package like jerky. • Kelp - Kelp noodles are a food made from kelp, an edible brown seaweed that contains high amounts of iodine. Marketed as a low-calorie alternative to pasta and other noodle varieties, kelp noodles contain kelp, sodium alginate (a form of seaweed-derived salt), and water. Since no cooking is required in their preparation, kelp noodles are often eaten by those on a raw food diet. • Kombu - Its dark purple color might just romance you. Look for kombu in thick strips or sheets. Eating it adds iodine, calcium, magnesium and iron to your diet — easily added dry to the cooking liquid for rice, beans or soup. There's an extra advantage to kombu, too: cooking a postage stamp-sized piece of dried kombu with beans will help make them more digestible. Cooking hint: Keep in mind that kombu doubles its volume and readily soaks up water, so add extra liquid to broths, beans and stocks whenever you add dried kombu. Whole Foods Copyright 2013 All Rights Reserved The Health Coach Group 18 Nutrition Sea Vegetables • Among the most nutritionally dense foods Nori - This just might be the sea vegetable you know best since it's typically used to make sushi rolls like California Rolls. Look for nori to be dark purple to marine green. It's readily available toasted or untoasted, too. Eat up; it contains both iodine and vitamin C so don't hesitate to use it as a condiment for rice, soups, salads, casseroles or grains either crushed into flakes or cut into strips. • Sea Palm - Its name gives away the fact that this sea vegetable, brownish-green in color, looks just like a miniature palm tree. It's also called American arame and comes from America's pacific coast. Expect a sweet, salty taste with this one, so enjoy it raw or sautéed, added to soups or salads or toast some and add to your trail mix. Try this: marinate sea palm and other sea vegetables in a mirin-tamari-ginger juice sauce for an out-of-this-world sea vegetable salad. • Wakame - Pronounced wah-ka-may, this deep grayish-green sea vegetable is the tenderest of them all. Consider adding it to your diet since it supplies dietary fiber and potassium. After soaking it for about 10 minutes in water, wakame expands to seven times its original size. After being soaked then cooked, long fronds of wakame become silky and almost melt in your mouth. Eat raw as a snack, add to soups and stir fries or roast and sprinkle on salads or stews as an easy way to add minerals to your favorite foods. Whole Foods Copyright 2013 All Rights Reserved The Health Coach Group 19 Nutrition Legumes Plants with podscontaining small seeds Legumes are plants that have pods containing small seeds. Beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, high in fiber, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol. As long as legumes are prepared properly they will not produce any more gas than any other food. Soak the legume in preparation for cooking and rinse them in water. After cooking, rinse them again. This works because the water they soak and cook in absorbs some of the sugars we can’t digest, that cause gas. You should introduce legumes into your diet slowly to allow time for the digestive system to adapt. Raw legumes can be sprouted. Sprouting improves the nutritional value and digestibility. Sprouting also allows the digestive enzymes to remain intact, this eliminates gas production altogether. Whole Foods Copyright 2013 All Rights Reserved The Health Coach Group 20 Nutrition Legumes Plants with podscontaining small seeds Type of Legume Common Use Adzuki beans (field peas or red oriental beans) Soups, sweet bean paste, and Japanese and Chinese dishes Anasazi beans (Jacob's cattle beans ) Soups and Southwestern dishes; can be used in recipes that call for pinto beans Black beans (turtle beans) Soups, stews, rice dishes and Latin American cuisines Black-eyed peas (cowpeas ) Salads, casseroles, fritters and Southern dishes Chickpeas (garbanzo or ceci beans) Casseroles, hummus, minestrone soup, and Spanish and Indian dishes Edamame (green soybeans ) Snacks, salads, casseroles and rice dishes Fava beans (broad or horse beans ) Stews and side dishes Lentils Soups, stews, salads, side dishes and Indian dishes Lima beans (butter or Madagascar beans) Succotash, casseroles, soups and salads Red kidney beans Stews, salads, chili and rice dishes Soy nuts (roasted soybeans or soya beans) Snacks or garnish for salads Copyright 2013 All Rights Reserved The Health Coach Group 21 Nutrition Soaking & Sprouting Easy. Soaking & Sprouting nuts, beans and seeds is one of the ways to add super- extra nutritional punch to your meals. How to Soak: • Get a bowl, fill it with clean water and pour the food you want to soak into it. • Cover it up with cheese cloth. Soaking makes the nuts and beans easier to digest. You can soak nuts and dried fruits if you are using them in a creamy application. The number one rule is that whatever you soak must be alive to sprout, so be sure that you have raw seeds, beans or grains in order to sprout. Copyright 2013 All Rights Reserved The Health Coach Group 22 Nutrition Soaking & Sprouting Easy. How to Sprout: • Soak for the allotted amount of time • When they finish soaking, set out in a colander overnight. • In the morning strain and rinse repeatedly with clean water. • Put them back in the colander until the next day. • Rinse daily until they sprout a little tail. • You can then refrigerate to preserve. • The longer the tail is the less flavor it has. Sprouts should last for 3 days refrigerated. So, why sprout? The nutritional value goes up by 500-800% when sprouted! Amazing! Copyright 2013 All Rights Reserved The Health Coach Group 23 Nutrition Dehydrating Easy. Dehydrating nuts, beans and seeds loses about 20% of the nutritional value. You are still way ahead if you sprout. By soaking and then dehydrating nuts, they become crisp and delicious. How to Dehydrate: After you finish soaking your nuts or fruit, put them into the dehydrator and turn it to just below 105 degrees. Wait until they dry and get crisp. Turn it off and put the food in the fridge. You can also make some very delicious raw crackers in a dehydrator. Copyright 2013 All Rights Reserved The Health Coach Group 24 Nutrition Nuts Eating nuts can be heart healthy. Great news! ....some fats are good...as long as we don't eat too much of it. Nut oils are a great source of fat. If you are trying to lose weight, use them very sparingly. If you are trying to gain weight, they will make you feel better. There are all different kinds of nuts to choose from. Some nuts have more heart-healthy nutrients and fats than others. Walnuts, almonds, hazelnuts, cashews, macadamia, every type of nut has a lot of nutrition packed into a teeny little shell. If you have heart disease, eating nuts can be heart healthy. Eating nuts can lower the LDL, low-density lipoprotein or "bad," cholesterol level in your blood. "Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids." Nuts also have fiber, vitamin E, plant sterols and L-arginine. Copyright 2013 All Rights Reserved The Health Coach Group 25 Nutrition Nuts Eating nuts can be heart healthy. Nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts. Type of nut Almonds, raw Almonds, dry roasted Brazil nuts, raw Cashews, dry roasted Chestnuts, roasted Hazelnuts (filberts), raw Hazelnuts (filberts), dry roasted Macadamia nuts, raw Macadamia nuts, dry roasted Peanuts, dry roasted Pecans, dry roasted Pistachios, dry roasted Walnuts, halved Calories 163 169 186 163 69 178 Total fat (saturated/unsaturated fat)* 14 g (1.1 g/12.2 g) 15 g (1.1 g/12.9 g) 19 g (4.3 g/12.8 g) 13.1 g (2.6 g/10 g) 0.6 g (0.1 g/0.5 g) 17 g (1.3 g/15.2 g) 183 204 17.7 g (1.3 g/15.6 g) 21.5 g (3.4 g/17.1 g) 204 166 201 161 185 21.6 g (3.4 g/17.2 g) 14 g (2g/11.4 g) 21 g (1.8 g/18.3 g) 12.7 g (1.6 g/10.5 g) 18.5 g (1.7 g/15.9 g) *The saturated and unsaturated fat contents in each nut may not add up to the total fat content because the fat value may also include some non-fatty acid material, such as sugars or phosphates. Enjoy your nuts knowing that they are healthy and good for you as well as tasty! http://www.mayoclinic.com/health/nuts/HB00085 Copyright 2013 All Rights Reserved The Health Coach Group 26 Nutrition Seeds Organic and raw Studies have shown that seeds can help prevent weight gain, heart disease and accumulation of LDL cholesterol. Seeds can be great sources of protein, minerals, zinc and other nutrients. Seeds , like nuts, should be organic and raw. Care should be taken to keep them fresh. Hemp Seeds Hemp seeds are a superfood. • perfect balance of three to one omega-6 to omega-3 oil ratio • more alkaline than most proteins • excellent source of gamma linoleic and stearidonic acid • contain 10 essential amino acids • composed of over 30 percent pure protein • 40 percent fiber • raw and has it’s own enzymes (good for digestion) • disease-fighting phytosterols • may prevent heart disease, many forms of cancer, as well as inflammation-based diseases such as Alzheimer’s and Parkinson’s. Copyright 2013 All Rights Reserved The Health Coach Group 27 Nutrition Seeds Organic and raw Sunflower Seeds The perfect phytochemical-rich seed for those of us looking to lose weight, as they promote healthy digestion and increase fiber intake. • 22% protein • extremely rich in folate • full of good fats • antioxidant-rich Vitamin E • selenium and copper - crucial elements in preventing heart disease, cancer, and other forms of troublesome cellular damage. Sesame seeds • high in calcium • Magnesium • Zinc • Fiber • Iron • B1 • Phosphorus Copyright 2013 All Rights Reserved The Health Coach Group 28 Nutrition Seeds Organic and raw Sesame seeds are unique in their chemical structure. Possessing important cholesterolfighting fibers known as lignans, studies show that these seeds can lower blood pressure, as well as protect the liver from damage. Sesame seeds also may help prevent arthritis, asthma, migraine headaches, menopause, osteoporosis and PMS. Pumpkin Seeds Some scientific studies have shown that the components of pumpkin seeds may stop the triggering of cancerous behavior in male prostate cells. • high in carotenoids, a special plant derivative that enhances immune activity and disease fighting capacities • high in omega-3 fatty acids • zinc (inflammation, arthritis and osteoporosis) • high in phytosterols, (aid in keeping stable levels of cholesterol, enhanced immune response, as well as cancer-fighting attributes) Copyright 2013 All Rights Reserved The Health Coach Group 29 Nutrition Seeds Organic and raw. Chia seeds Chia seeds are from the mint family. Extremely tiny, yet extremely potent, these small seeds are packed full of fiber, protein, nutrient oils, various antioxidants and even calcium and are considered a superfood. • stabilize the blood sugar • lower our risks for cardiovascular disease • 34% pure omega-3 oils. Copyright 2013 All Rights Reserved The Health Coach Group 30 Nutrition Grains Contains Gluten Grain Table Gluten FREE Grains Wheat, including varieties like spelt, kamut, farro and durum; Amaranth and products like bulgur, semolina Barley Buckwheat Rye Corn Triticale Millet Montina (Indian rice grass) Oats** see below Oats** see below Quinoa Rice Sorghum Teff Wild Rice **Oats are inherently gluten-free, but are frequently contaminated with wheat during growing or processing. Several companies (Bob's Red Mill, Cream Hill Estates, GF Harvest (formerly Gluten Free Oats), Avena Foods (Only Oats), Legacy Valley (Montana Monster Munchies), and Gifts of Nature) currently offer pure, uncontaminated oats.. Adapted from Whole Foods Copyright 2013 All Rights Reserved The Health Coach Group 31 Nutrition Pseudograins Seeds that are called grains Pseudograins are actually seeds, though they are commonly referred to as grains. Pseudograins don’t contain gluten, which makes them easily digestible, alkaline-forming, and suitable for celiacs, who are gluten intolerant. Amaranth This pseudograin has twice the calcium of milk, three times the fiber and five times the iron of wheat flour. Amaranth is also high in potassium, phosphorous and vitamins A, E and C. It is rich in lysine, an essential amino acid very difficult to find in plant-based sources. Lysine helps your body absorb calcium in the digestive tract. It’s also 90% digestible. Buckwheat Buckwheat is rich in essential amino acid tryptophan—the critical component in serotonin production—buckwheat is a good choice for enhancing mood and mental clarity. High in protein, buckwheat’s particular protein structure is being studied for its unusually strong ability to bind to cholesterol. Also a good source of manganese and vitamins B and E, buckwheat contains compounds that are being studied for the treatment of type-2 diabetes, high blood pressure and elevated cholesterol. Adapted from Thrive, Brendan Brazier Copyright 2013 All Rights Reserved The Health Coach Group 32 Nutrition Pseudograins Seeds that are called grains. Quinoa Quinoa is packed with B-vitamins and 20 percent protein—the highest of any pseudograin—quinoa is another good source of iron and potassium. Nutritionally similar to amaranth, quinoa is also quite high in lysine. Wild Rice Wild Rice is another source of lysine and high in B-vitamins, this original North American aquatic grass thrives in the wild (native to the northern regions of Canadian Prairie provinces), so it’s seldom treated with pesticides. Adapted from Thrive, Brendan Brazier Copyright 2013 All Rights Reserved The Health Coach Group 33 Nutrition Grains Rice Millet Brown Rice Rice is one of the most consumed foods in the world (by volume). Since brown rice has been unaltered over the years, the possibility of causing an allergic reaction is low. Brown rice has a nutty flavor. Since only it’s outer layer, the hull, is removed, brown rice retains its nutritional value. Brown rice is high in manganese and contains large amounts of selenium and magnesium. It is also a good source of B vitamins. Preparation: 1:2 water ratio (45 min) Millet One of the most easily digested grains, it is gluten-free and its digestion creates a slight alkalizing effect in the body. It can be either creamy or fluffy, depending on how long it is cooked. Millet is high in B vitamins, magnesium and the essential amino acid, tryptophan. Millet is nutritionally dense and complements many meals. Millet flour, with its mild, easily influenced flavor, adds nutritional variety to recipes. Preparation: 1:3 water ratio (35 min) can be sprouted Adapted from Thrive, Brendan Brazier Copyright 2013 All Rights Reserved The Health Coach Group 34 Nutrition Grains Spelt Teff Spelt Referred to as an ancient grain, meaning it has not been altered over time by either primitive crossing techniques or modern genetic modification. Spelt is rich in energy producing B vitamins and has 30% more protein than standard whole wheat. Spelt does contain gluten. Because of its gluten content, it can be used to bind other grain and seed flours in baking. Preparation: soak overnight 1:3 ratio (1 hour) Teff Teff is a mineral rich grain. Along with its large amounts of calcium, magnesium, boron, copper, phosphorus, and zinc, teff has about twice as much iron as whole wheat. This tiny grain becomes creamy when cooked; reduce cooking time for a slightly crunchy texture. Teff has a slight mollases taste, adding flavor when combined with other grain and seed flours. Preparation: 1:4 water ratio (15 min) can be sprouted Adapted from Thrive, Brendan Brazier Copyright 2013 All Rights Reserved The Health Coach Group 35 Nutrition What is protein? Protein What is Protein? Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies. Protein is found in the following foods: meats, poultry, and fish legumes (dry beans and peas) eggs nuts and seeds milk and milk products grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources) USDA Recommended Dietary Allowance for Protein Grams of protein needed each day Children ages 1 – 3 13 Children ages 4 – 8 19 Children ages 9 – 13 34 Girls ages 14 – 18 46 Boys ages 14 – 18 52 Women ages 19 – 70+ 46 Men ages 19 – 70+ 56 USDA Copyright 2013 All Rights Reserved The Health Coach Group 36 Nutrition Protein Vegan/ Vegetarian Vegan – No consumption of animal products. Vegetarian – No consumption of meat. Animal consumption is a personal and private decision. If you choose to abstain from animal products, be sure to get enough Vitamin B12. You can get protein from plant foods, you can not get B12. Be careful of the supplements as well, there are many that can not be absorbed and are useless. Copyright 2013 All Rights Reserved The Health Coach Group 37 Nutrition Protein for Vegans Vegan Protein Sources 1. Veggies: Especially leafy green vegetables. 2. Seeds: Especially hemp. 3. Non-Dairy Milk. Almond or Coconut milk can pack about 7-9 grams of protein. 4. Nuts or nut butter. Peanut, cashew or almond. 5. Lentils: 1 cup is 18 grams of protein. 6. Grains: pseudograins or sprouted grains 7. Beans: 1 cup is 13-15 grams of protein. 8. Tempeh: One cup is 30 grams of protein. USDA Copyright 2013 All Rights Reserved The Health Coach Group 38 Nutrition Sugar Addiction Sugar addicts WE ARE ALL PROGRAMMED TO LIKE SUGAR. New research shows some are genetically much more prone to sugar and food addiction than others. I have observed this in my patients, but now it is becoming clear why some have more trouble kicking the sugar habit than others. The science demonstrating that people can be biologically addicted to sugar in the same way we can be addicted to heroin, cocaine or nicotine is clear. Bingeing and addictive behaviors are eerily similar in alcoholics and sugar addicts. In fact, most recovering alcoholics often switch to another easily available drug: Sugar. It seems that we all vary a bit in our capacity for pleasure. Some us need a lot more stimulation to feel pleasure, thus driving us to a range of addictive pleasures that stimulate our reward center in the brain – drug and alcohol addictions, compulsive gambling, sex addiction and, of course, sugar, food addiction, and compulsive eating. We often see these as moral failures or results of character defects. In fact, it may be that addicts of all stripes are simply unlucky and born with unfortunate genetic variations in our reward and pleasure mechanisms. Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its activity by modulating your brain chemistry and receptor function with the use of specific nutrients … Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2013 All Rights Reserved The Health Coach Group 39 Nutrition Sugar Addiction Sugar addicts The Genetics of Pleasure In our brain, a little receptor, the dopamine receptor D2 (or DRD2 for short), must be activated or switched on for us to feel pleasure. The amino acid dopamine triggers this response. Sugar and other stimulating addictions increase dopamine in the short term. The only problem is it appears that those with sugar addictions, compulsive eating, and obesity have DRD2 systems that need much more stimulation to feel pleasure. Those who have sugar addiction, it seems have fewer D2 dopamine receptors and they need extra stimulation to make them “turn on”.(i) Functional MRI studies of teenagers, both lean and obese, found that the obese teenagers whose brains didn’t light up as much in the dopamine reward centers were more likely to be obese and gain weight later.(ii) They also were more likely to have the DRD2 gene that coded for fewer receptors. Some studies have pointed to drugs or nutrients that can modulate this defective dopamine reward response. In one study, naltrexone, an opioid blocker (blocks the effects of heroin and morphine on the brain) was used in sugar addicts. When they took this drug, which prevented them from getting the temporary high from sugar, they craved less and ate less. Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2013 All Rights Reserved The Health Coach Group 40 Nutrition Sugar Addiction Sugar addicts We also know that amphetamines are natural appetite suppressants and reduce cravings. That is why children who take stimulant ADHD drugs (which are actually just fancy amphetamines that stimulate dopamine receptors) have trouble gaining enough weight as they grow. There are also some promising studies of nutraceuticals that can modulate dopamine receptor function and appetite regulation. Bruce Ames, PhD found that high levels nutrients can reduce disease in people with 50 different gene variants, nutrients may modulate the function of our genes, improve their function, or affect the activity of enzymes that genes produce. In fact, one third of our entire DNA has one simple job: To code for and produce enzymes controlled by nutrient co-factors. This means that nutrients have a powerful ability to modify the expression of your genes. Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2013 All Rights Reserved The Health Coach Group 41 Nutrition Sugar Addiction Sugar addicts Overcoming Your Addiction to Sugar Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its activity by modulating your brain chemistry and receptor function with the use of specific nutrients that either improve gene expression, or modify the activity, the enzymes, or the receptors, even if they are somewhat impaired. Regulation of hormones and neurotransmitters that affect appetite and cravings is complex and involves many factors including how quickly food spikes our blood sugar, stress, getting enough sleep, nutritional deficiencies, chemicals such as artificial sweeteners, food sensitivities which drive inflammation, and more. For those with personal struggles with food addiction, remember it is not a moral failing or lack of willpower. 1. Balance your blood sugar: Research studies say that low blood sugar levels are associated with LOWER overall blood flow to the brain, which means more BAD decisions. To keep your blood sugar stable: Eat a nutritious breakfast with some protein like eggs, protein shakes, or nut butters. Studies repeatedly show that eating a healthy breakfast helps people maintain weight loss. Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2013 All Rights Reserved The Health Coach Group 42 Nutrition Sugar Addiction Sugar addicts Also, have smaller meals throughout the day. Eat every 3-4 hours and have some protein with each snack or meal (lean animal protein, nuts, seeds, beans). Avoid eating 3 hours before bedtime. 2. Eliminate sugar and artificial sweeteners and your cravings will go away: Go cold turkey. If you are addicted to narcotics or alcohol you can’t simply just cut down. You have to stop for your brain to reset. Eliminate refined sugars, sodas, fruit juices, and artificial sweeteners from your diet. These are all drugs that will fuel cravings. 3. Determine if hidden food allergies are triggering your cravings. We often crave the very foods that we have a hidden allergy to. 4. Get 7-8 hours of sleep. Research shows that lack of sleep increases cravings. 5. Optimize your nutrient status. Optimize your vitamin D level: According to one study, when Vitamin D levels are low, the hormone that helps turn off your appetite doesn’t work and people feel hungry all the time, no matter how much they eat. Optimize omega-3s: Low levels of omega three fatty acids are involved in normal brain cell function, insulin control and inflammation. Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2013 All Rights Reserved The Health Coach Group 43 Nutrition Sugar Addiction Sugar addicts Consider taking natural supplements for cravings control. Glutamine, tyrosine, 5-HTP are amino acids that help reduce cravings. Stress reducing herbs such as Rhodiola can help. Chromium balances blood sugar and can help take the edge off cravings. Glucomannan fiber is very helpful to reduce the spikes in sugar and insulin that drive cravings and hunger. Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2013 All Rights Reserved The Health Coach Group 44 Nutrition Swapping Sweet Sweetener Sugar addicts Substitution Ratio Confectioners' sugar 1 3/4 cups for each 1 cup sugar Brown sugar 1 cup firmly packed for each 1 cup sugar Turbinado sugar 1 cup for each 1 cup sugar Maple syrup 3/4 cup for each 1 cup sugar Honey 3/4 cup for each 1 cup sugar Barley malt or rice syrup 3/4 cup for each 1 cup sugar Molasses 1 1/4 cups for each 1 cup sugar Stevia Read packaging label Dates 1 cup pureed Banana 1 cup mashed Figs 8 oz pureed Use sparingly Adapted from Whole Foods Copyright 2013 All Rights Reserved The Health Coach Group 45 Nutrition Sugar & Aging Not so sweet Sugar & Aging Sugar in all of its forms (corn syrup, cane sugar, high fructose corn syrup, etc.) is extremely damaging to the skin--and in fact to all organ systems. And so yes, enjoy that yogurt-a very healthy food—but eat it plain or add fresh fruit—the sweetened varieties sabotage a healthy lifestyle. Here's why: Sugar suppresses the activity of our white blood cells. This makes us more susceptible to infectious disease (colds, flu and so forth) as well as cancer. The same dysfunction of the white blood cells can also make allergies worse. Collagen's Natural Enemy As a dermatologist, I know that wrinkles, deep lines and sagging skin are a partial by-product of the process known as glycation. Sugar and other high-glycemic carbohydrates (breads, starches, potatoes, baked goods, pastas, desserts, soda) are rapidly converted to glucose in your bloodstream. This overload can cause a reaction called glycation, in which the excess sugar molecules attach themselves to collagen fibers. Glycation occurs when a glucose (sugar) molecule binds to a protein molecule without the influence of enzymes, (proteins that accelerate the rate of chemical reactions). In scientific terms, we refer to these sugar/protein bondings as AGEs, an appropriate acronym for advanced glycosylation end products. This causes them to lose their strength and flexibility, so the skin becomes less elastic and more vulnerable to sun damage, lines, and sagging. Copyright 2013 All Rights Reserved The Health Coach Group 46 Nutrition Sugar & Aging Not so sweet Not Just Skin Deep And while wrinkled skin is one of the visible appearances of AGEs, most degenerative diseases are affected in one way or another by disease-producing glycation reactions. These reactions result in major damage to the body, including arterial stiffening, atherosclerosis, the formation of cataracts, neurological impairment, diabetic complications, wrinkled, sagging skin, and more. In fact, AGEs lie at the very heart of the aging process across all specialties from the skin to the brain. AGEs can be responsible for wrinkles, heart disease, cancer, diabetes, and much more, including the agerelated memory loss and even Alzheimer's disease. Simply put, the formation of AGEs is responsible for serious damage to the body, both internally and externally. And sugar is a major culprit. The Glycation Fighter: Alpha Lipoic Acid We also have a number of highly effective topical anti-glycation treatments for skin. Alpha lipoic acid (ALA), a very powerful nutrient when taken as a supplement, is also important as a topical treatment. It is highly recommended as a nutritional supplement because it has powerful anti-glycating effects and is an extremely important anti-inflammatory. Alpha lipoic acid increases the cell's ability to take up glucose for metabolism. This removes it from the blood, thereby helping to prevent damaging glycation reactions. Because it is both fat and water soluble, it can reach all portions of the cell, providing complete protection. This is true whether it is taken as a supplement or used as a topical. ALA's fat Copyright 2013 All Rights Reserved The Health Coach Group 47 Nutrition Sugar & Aging Not so sweet solubility allows it to penetrate into the skin where it can wield its anti-inflammatory power to great benefit. It protects the cells from free radical damage and halts the initiation of skin-damaging inflammatory cascade. What About Sweeteners? My patients often ask me if eating sugar and other forms of sweeteners can contribute to acne and the answer is yes. When our blood sugar and insulin levels rise, whether from a poor diet (sugary, starchy foods) or from stress, we experience a serious increase in inflammatory chemicals at a cellular level. This causes inflammatory diseases such as acne to worsen dramatically. Cortisol and other adrenal steroids can act as androgens (male hormones) and stimulate the sebaceous (oil) glands resulting in a flare-up of acne. If you are concerned about your health, and not accelerating the aging process, it is best to avoid all forms of refined sugar as well as chemical artificial sweeteners. There are natural sugars found in fruits and vegetables that should be our only source of sugar. These foods are high in anti-inflammatory anti-oxidants, help stabilize blood sugar, and nutrients that promote beautiful skin and a healthy body. Adapted from 10/12 Dr. Perricone on Sugar Copyright 2013 All Rights Reserved The Health Coach Group 48 Nutrition From Sunlight to Supplements Vitamin D “Because vitamin D is so cheap and so clearly reduces all-cause mortality, I can say this with great certainty: Vitamin D represents the single most cost-effective medical intervention in the United States.” ~ Dr. Greg Plotnikoff, Medical Director, Penny George Institute for Health and Healing, Abbott Northwestern Hospital in Minneapolis Vitamin D2 is made by plants. Vitamin D3 is made when the skin is exposed to the sun. Foods can be altered to have vitamin D2 or D3 in them. As always, the natural source is the best. If that is not possible, like you live in a cloudy area, you can also get them in supplements. Vitamin D’s job is to maintain normal blood levels of phosphorous and calcium. It helps calcium to be absorbed which forms and keeps your bones strong. There has been recent research that shows that vitamin D can help protect against high blood pressure, cardiovascular disease, skin, kidney and blood diseases, diabetes and endocrine disorders, mental disorders, cancer and some autoimmune diseases. They are finding that there is a huge population who are vitamin D3 deficient It is good to get outside for at least 20 minutes a day. It is important that what you are taking is vitamin D3 and not just a D supplement. If you are taking Vitamin D3, it is important to know that there are other vitamins you need to be able to absorb and metabolize Vitamin D3; those include magnesium, vitamin A, vitamin K, boron and zinc. Copyright 2013 All Rights Reserved The Health Coach Group 49 Nutrition Superfoods Greens are missing in most modern diets As more of us shop at whole food markets and have become aware of the importance of eating clean and organic foods, we are naturally moving toward foods that have the potential to make us incredibly healthy! Superfoods are not new, as a matter of fact, they all go back to ancient times. We are just rediscovering what our ancestors knew instinctively. Superfoods are natural food sources with highly concentrated, complex supply of high quality nutrients with the least negative properties. The magazines are pushing them as diet aids, the truth is they are not always low in calories, but, for the number of calories present, they are always high in nutrients. They are an excellent addition to any healthy diet. Superfoods should not be the only part of your diet. A really healthy diet would include live, raw plant foods, superherbs and superfoods. Superfoods can help nourish the brain, muscles, bones, organs, immune system and hair, skin and nails. They also correct imbalance in the diet. The ultimate goal would be to be able to quit taking vitamin and mineral supplements and actually get these nutrients from your foods. Copyright 2013 All Rights Reserved The Health Coach Group 50 Nutrition Superfoods-Acai Acai Acai (ah-sigh-ee) is the high-energy berry of a special Amazon palm tree. Harvested in the rainforests of Brazil, açaí tastes like a vibrant blend of berries and chocolate. Hidden within its royal purple pigment is the magic that makes it nature's perfect energy fruit. Açaí is packed full of antioxidants, amino acids and essential fatty acids. Açaí pulp contains: • A remarkable concentration of antioxidants that help combat premature aging, with 10 times more antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine. • A synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and digestive health. • An almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital to proper muscle contraction and regeneration. • The fatty acid content in açaí resembles that of olive oil, and is rich in monounsaturated oleic acid. Oleic acid is important for a number of reasons. It helps omega-3 fish oils penetrate the cell membrane; together they help make cell membranes more supple. By keeping the cell membrane supple, all hormones, neurotransmitter and insulin receptors function more efficiently. This is particularly important because high insulin levels create an inflammatory state, and we know, inflammation causes aging. Copyright 2013 All Rights Reserved The Health Coach Group 51 Nutrition Superfoods-Aloe Aloe Aloe grows in 200 species in Africa, America, Asia and Europe. The gel of raw aloe has vitamins A, C and E, the minerals, sulfur, calcium, magnesium, zinc, selenium, and chromium and antioxidants, fiber, amino acids, enzymes, sterols, lignins, and polysaccharides. The polysaccharides lubricate the joints, brain, nervous system and the skin. Aloe can be used for digestive problems. The same polysaccharides that make you limber, smart, and beautiful also calm digestion. It cuts the mucous in the intestines and allows for more nutrients to be absorbed. Aloe is also useful in killing candida (yeast). Aloe reduces inflammation, radiation sickness, cancer, heart disease, and diabetes. Aloe Vera is also an adaptogen. Adaptogens help to balance blood sugar and enhance the liver, digestive system and skin. You can purchase aloe in whole leaves, bottled as gel or water, dried powder or lotions. Copyright 2013 All Rights Reserved The Health Coach Group 52 Nutrition Superfoods-Cacao Chocolate “There’s nothing better than a good friend, except a good friend with chocolate.” – Linda Grayson Cacao (chocolate) - is one of the most delicious and healthy superfoods that exist. It is beneficial with PMS symptoms, good for metabolizing glucose, heart healthy, easing depression and it helps as a delivery agent for many other super-foods like mushrooms, goji berries and spirulina. In addition to supporting cardiac health and lifting moods, cacao is well-known to east symptoms of PMS, enhance glucose metabolism and may even help prevent colon cancer. “All you need is love. But a little chocolate now and then doesn’t hurt.” – Charles M. Schulz Beans – Powder – Butter – Nibs - Paste Cacao is a seed. Everything chocolate comes from a seed and called cocoa beans. Chocolate does not have sugar or dairy…. unless you add it. If you want a delicious, high energy weight loss food; chocolate is your bean! What is in chocolate…and what it does…. Magnesium – #1 source heart, brain, muscle cramping, elimination, alkaline, bone strength Iron blood Chromium balances blood sugar Copper blood, immunity Copyright 2013 All Rights Reserved The Health Coach Group 53 Nutrition Superfoods-Cacao Chocolate Manganese blood Vitamin C Zinc immunity, liver, pancreas, skin Omega-6 Fatty Acids (healthy unless chocolate is cooked…then it is a trans fat) Phenylethlamine focus, alertness, appetite suppressant Anandamide endorphin (same as what is released after exercising) Tryptophan mood enhancing, Seratonin stress defense (feel good) Fiber elimination Methylxantines antibacterial, cardiovascular Oxalic Acid (when cooked is bad for the kidneys) There are good reasons to eat chocolate only when raw. The oxalic acid and omega 6 fatty acids become problematic (trans fat and oxalates). There are a lot of delicious ways to use raw cacao. Copyright 2013 All Rights Reserved The Health Coach Group 54 Nutrition Superfoods-Chlorella Chlorella Chlorella - contains more chlorophyll—the alkaline-promoting powerhouse—than any other known plant, chlorella is a freshwater green algae with an amazing growth rate that makes it the fastest growing plant on earth. Not to be underestimated because of its microscopic size, chlorella packs an impressive punch on many fronts. Chlorella is a strongly alkalizing, complete food that shines as a vitamin and mineral supplement. One of the few plantbased sources of B-12, chlorella is a welcome addition to any vegetarian or vegan diet based on this fact alone. At a whopping 65% protein, chlorella is an incredibly efficient source of protein, possessing 19 amino acids—including all ten essential amino acids—as well as essential fatty acids and a host of vitamins, minerals and enzymes. Clean and green, chlorella is being researched as a future alternative to protein farming. Renowned for its cleansing and detoxifying abilities, chlorella enhances your immune system at a cellular level. Able to quadruple in a single day, chlorella’s impressive growth rate stems from a compound called chlorella growth factor (CGF)—combined with nucleic acids (RNA and DNA), the superfood chlorella is a supplement built for healing. Consuming chlorella regularly speeds cell regeneration, enhancing healing, expediting muscle recovery and slowing the signs of aging. The CGF in chlorella stimulates tissue repair, supporting your immune system in times of stress and helping you avoid getting sick. If you choose to take a chlorella supplement, look for one that’s had the cell-walls cracked so your body can digest its goodness. Copyright 2013 All Rights Reserved The Health Coach Group 55 Nutrition Superfoods-Coconut Coconut Coconut - tastes delicious and the health benefits are astounding! Coconut oil can be used as a cleanser, anti-fungal and moisturizer. There is a lot to be said for anything that is chemical free that we can use on our bodies. There are some people who use coconut oil on their faces. Coconut oil is great to massage into your scalp. It is nice for the hair and the skin. Coconut oil is great in recipes: You can use a tablespoon of coconut oil daily in your morning smoothie. It gives it such a nice texture and it is so good for you. Coconut can be used in recipes with chocolate and helps to bind the ingredients as it solidifies. A pinch of coconut oil in hot tea with a pinch of raw cacao is a special treat as well. Coconut oil can also be used with cashews and stevia to make a delicious frosting. There are a lot of ways to use coconut oil…there are even more reasons why you should. Coconut oil has lauric acid, caprylic acid, capric acid. These acids give it antimicrobial, antifungal, antibacterial and antioxidant abilities. It is mostly saturated fat, 92% with a small percentage being mono unsaturated and poly unsaturated. Coconut oil is a healthy fat. Copyright 2013 All Rights Reserved The Health Coach Group 56 Nutrition Superfoods-Coconut Coconut Some of the benefits that are attributed to coconut oil include; • diabetes • weight loss • heart disease • stress • immunity • bone loss • healing and infections • tooth decay • digestion • Alzheimer’s • candida • kidney stones • hormone regulation • liver disease “Coconut oil has fewer calories than any other fat source. Unlike the high-calorie, cholesterol-soaked, long-chain, saturated animal fats found in meat and dairy products, coconut cream and coconut oil are made of raw saturated fats containing mostly medium-chain fatty acids that the body can metabolize efficiently and convert to energy quickly.” (Wolfe, 2009) Coconut oil helps to regulate blood sugar. It is one fat that diabetics can eat without fear. Coconut oil is useful for bone and dental health because it improves calcium and magnesium absorption. This is good for dental health. It is especially beneficial to women who are at the age to develop osteoporosis. Be sure to purchase: organic-raw-extra virgin-cold pressed. There is also coconut water, shredded coconut and coconut butter. Add coconut oil to your household, you will not be sorry! Copyright 2013 All Rights Reserved The Health Coach Group 57 Nutrition Superfoods-Goji Goji Berries Goji Berry - is a superfood that is known for anti aging properties. They are also called wolfberries. It is a bright orange-red berry that comes from a shrub that's native to China. It is foundational to the Chinese medicine system. In Asia, goji berries have been eaten for generations in the hopes of living longer. Goji berries are an adaptogen*. They are often recommended for chronic conditions. The health benefit they are best used for is nourishing and supporting healing. Goji berries are not a rich source of vitamin C. They are a wonderful antioxidant, with about 3 times the amount of antioxidants as are found in blueberries! Goji berries are also the only food known to stimulate human growth hormone (hgh) naturally! Qualities: 21 or more trace minerals (zinc, iron, copper, calcium, germanium, selenium, phosphorous) Vitamins B1, B2, B6 and E complete protein source (19 different amino acids) (8 essential amino acids) beta sitosterol (anti inflammatory) iron linoleic acid (essential fatty acid) anti aging sesquiterpenoids Copyright 2013 All Rights Reserved The Health Coach Group 58 Nutrition Superfoods-Goji Goji Berries • • • • • • • • • Vitamins B1, B2, B6 and E complete protein source (19 different amino acids) (8 essential amino acids) beta sitosterol (anti inflammatory) iron linoleic acid (essential fatty acid) anti aging sesquiterpenoids* betaine (for the liver) antioxidants* Polysaccharides* • Goji berries are available dried, powdered, juiced, extracts, oil, fresh berries and processed into nibs, candies and bars. • Goji berries are gelatinous, like chia seeds they can add richness and texture to many recipes. Copyright 2013 All Rights Reserved The Health Coach Group 59 Nutrition Superfoods-Goji Goji Berries Qualities: (continued) betaine (for the liver) antioxidants* Polysaccharides* Goji berries are available dried, powdered, juiced, extracts, oil, fresh berries and processed into nibs, candies and bars. Goji berries are gelatinous, like chia seeds they can add richness and texture to many recipes. Goji berries are pretty easy to add to smoothies. By adding goji berries in to our foods, we are bringing it all together....body, mind and spirit. Throw a handful into your next smoothie! Copyright 2013 All Rights Reserved The Health Coach Group 60 Nutrition Superfoods-Maca Maca Maca is a turnip-like root vegetable native to the Andean mountains in Peru. Grown at altitudes of 14,000 feet where no other crops can survive, maca is a hardy, resilient plant that’s incredibly rich in amino acids, phytonutrients, fatty acids, vitamins and minerals. Maca earns its superfood status not merely on the grounds of this nutritional density, but from maca’s true super-power: its renowned—clinically proven—ability to regulate, support and balance hormonal systems in both men and women. Maca (like ginseng) is classed as an adaptogen—an adaptogen is a substance that produces a response in your body which increases your power of resistance against multiple stressors and has a normalizing influence on your body’s multiple systems. Maca has an uncanny ability to regulate and rejuvenate your adrenal glands—an especially important action in a modern life full of uncomplementary stresses that tire and overwhelm the adrenal system, sapping you of energy and making stress even more challenging. Properly supported, your adrenal gland will restore your stamina, improve mental clarity and your ability to handle stress. If adrenal support isn’t enough to convince you of maca’s superfood status, consider this: maca’s adaptogenic properties restore hormonal balance in both genders (as proven by scientific studies and human clinical trials). Copyright 2013 All Rights Reserved The Health Coach Group 61 Nutrition Superfoods-Maca Maca If you’re a man, maca’s reputation as “the Viagra of the Herbal Kingdom” may be of interest: used traditionally in Peru, maca as a fertility and libido enhancer, recent human clinical trials published in a peer-reviewed medical journal showed a 180% increase in libido and a 200% increase in sperm count. If you’re a woman, you’ll want to remember maca as you approach menopause—it’s a non-estrogen alternative to hormone replacement therapy known to relieve the hot flashes, depression and other symptoms of menopause. Supporting the adrenal gland and balancing hormones with maca has another key benefit: it slows down the aging process and can reverse some of the physical signs of aging. The impressive resume of the superfood maca can be capped off with one more thing: maca possesses the amino acid building blocks of serotonin, helping your body curtail stress, support mental health and reduce cravings for artificial stimulants, like refined sugar and caffeine. Copyright 2013 All Rights Reserved The Health Coach Group 62 Nutrition Fats The fat facts Dr. Hyman says... “We should obtain the bulk of our antioxidants from food – namely whole, real, unprocessed plant foods. And we should take antioxidants as a team, not individually. So here’s what to do to protect your mitochondria and prevent rusting. • Eat less processed, junk food, sugar and empty calories. In fact you should really avoid them altogether. • Detoxify – get rid of environmental and internal toxins. • Address inflammation. • Balance your hormones. Here are things to boost and protect your mitochondria: • Exercise – interval training increases the efficiency and function of the mitochondria, and strength training increases the amount of muscle and number of mitochondria. • Eat whole real, colorful plant food – 8-12 servings of fresh vegetables, fruits, beans, nuts, seeds, whole grains every day full of antioxidants and phytonutrients. • Take mitochondria protective and energy boosting nutrients such as acetyl-L-carnitine, alpha lipoic acid, coenzyme Q10, n-acetyl-cysteine, NADH, D-ribose, resveratrol, magnesium aspartate. • Increase omega 3 fats to help build your mitochondrial membranes." Copyright 2013 All Rights Reserved The Health Coach Group 63 Nutrition Fats The fat facts Brendan Brazier says... “How important are fats, what forms should you be consuming and in what quantities? It wasn’t long ago when then medical community was advocating the avoidance of all fat, even in the form of nuts or an avocado. Long gone are the days of neglect and dismissal when it comes to fat. We have made great progress drawing more clear lines between raw plant based sources that are good for you, even anti-aging, and those that are harmful such as cooked, animal based, and processed saturated and trans fats...... Bad fat A deficiency of healthy fat runs prevalent throughout the modern day North American diet with the majority of people consuming too many of the detrimental bad fats including saturated fats in meat and dairy, and processed polyunsaturated fats or hydrogenated trans-fat from cooking oil and margarine used in processed foods. Consuming too many of these and not enough of the good fats contribute to stroke, heart attack, chronic inflammation, cognitive impairment, allergy, auto immune diseases and ultimately premature death. Many of the oils we think are doing our bodies good are in fact causing further damage. The processing of oil can be the difference between good and bad. Some extraction methods for cheaper oils involve high heat, which can actually cause the oil to convert to trans fat. Other extraction methods use chemical solvents to separate the oil, usually done with low-grade oils. Copyright 2013 All Rights Reserved The Health Coach Group 64 Nutrition Fats The fat facts Good fat The health benefits of consuming a sufficient amount of fat in the right forms and proper proportions has been shown to be immensely important in an endless number of areas impacting the state of body and mind. Among other things, it can strengthen the immune system, enhance brain and nervous system function such as mood, intelligence and behavior, greatly reduce cardiovascular disease, increase energy and performance, grow healthy skin, hair, and nails, regulate body weight, and improve organ and gland function. Essential Fatty Acids Omega-3 and Omega-6 are the two essential fatty acids (EFAs), “essential” meaning that the body cannot produce them — they must be ingested, by eating foods rich in EFA. EFAs are a type of fat known as long-chain polyunsaturated fatty acids and an important dietary component of overall health. Lending support to the healthy function of the cardiovascular, immune, and nervous systems, they also play an integral role in promoting cell health. Repair and regeneration of the cellular membrane is vital for keeping the body biologically young and enabling it to retain mobility and vitality throughout life. Contributing to our cells’ ability to receive nutrition and eliminate waste, EFAs help keep the cellular regeneration process moving. Our body’s ability to fight off infection and reduce inflammation is in part dependent on having an adequate supply of EFAs in the diet. In fact, healthy and efficient brain development in children has been linked to a diet rich in EFAs. Copyright 2013 All Rights Reserved The Health Coach Group 65 Nutrition Fats The fat facts In addition, a balance of omega-3 and omega-6 EFAs are vital for skin health. Dry skin is commonly treated topically with a moisturizer, leaving the cause of the problem unaddressed. A diet with adequate EFAs will keep skin looking and feeling supple. The present day American diet contains an excess of omega-6 by10 to 25 times with almost no omega-3. This imbalance among other things has been shown to contribute to stroke, heart attack, chronic inflammation, cognitive impairment, allergy and auto immune diseases. Excellent sources of omega-3 to help restore the natural balance are flaxseed and hemp oil as well as walnuts. GLA Gamma-linolenic acid (GLA) – is a difficult to attain omega-6 EFA with potent anti-inflammatory properties via production of hormone-like substances called eicosanoids. These help soothe skin, promote healing and regulate water loss. GLA’s anti-inflammatory properties expand blood vessels enabling better blood flow. It is known as an immune booster, cancer fighter, cholesterol reducer, arthritis reliever and supple, beautiful skin. Evening primrose, borage and hemp seed oils are the best sources of GLA. Copyright 2013 All Rights Reserved The Health Coach Group 66 Nutrition Fats The fat facts MCTs Another healthy yet underrated fat are Medium-chain triglycerides, or MCTs, found in large amounts in coconut oil. They are unique in that they are a form of saturated fat, yet have many health benefits. Their digestion is near effortless and, unlike other fat, MCTs are utilized in the liver and are easier on the pancreas, liver, and digestive system. Within moments of MCTs being consumed, they are converted by the liver to energy which make it an excellent source of energy during an intense workout or race. It has been shown to promote heart health, a strong immune system, a healthy metabolism, weight loss and youthful skin. Phytonutrients Healthy fats like raw unprocessed plant based oils also carry hundreds of phytonutrients such as chlorophyll, phytosterols, Carotenoids, Lignans (Phytoestrogens), tocopherols, tocotrienols, Flavonoids (Polyphenols) among others. Flax oil, for instance, when extracted properly can retain high levels of cancer fighting lignans, while hemp oil is rich in many phytonutients, in particular receiving a lot of attention for its high levels of immune boosting, alkalinizing, and cleansing chlorophyll. Antioxidants Plant based oils can also be a great source of antioxidants. Chlorophyll found in hemp oil has antioxidant like properties while berry seed oils are packed with antioxidants in a highly concentrated form. Raspberry, cranberry, and pomegranate seed oils are among the best. They can be hard to find in stores and are expensive, but they will deliver an extra dimension to a high-quality oil blend. A mixture containing all these oils is the ultimate essential fatty acid and antioxidant combination. Copyright 2013 All Rights Reserved The Health Coach Group 67 Nutrition Fats The fat facts What to look for: A good fat should generally come from an organically grown plant based source with minimal processing to preserve their “raw”, nutrient rich state. Look for oils that are cold-pressed and have not undergone a distillation or purification process. Also try to avoid those that are exposed to heat and light as they can result in oxidation. I use hemp oil as the base for salad dressings, sauces, shakes and many other recipes that do not require cooking at high heat. This is because hemp offers exceptional flavor and nutrition. Using only hemp oil as your primary oil source is a good way to go; however, a blend of about 80 percent hemp oil, 10 percent flaxseed oil, and 10 percent pumpkin seed oil is an optimal balance of essential fatty acids. Fats play a pivotal role in ones health and longevity. Hemp seed oil, flax seed oil, antioxidant oil blend (green tea seed oil, pomegranate seed oil, black cumin seed oil, black raspberry seed oil, blueberry seed oil, cranberry seed oil), pumpkin seed oil, coconut oil.” Copyright 2013 All Rights Reserved The Health Coach Group 68 Nutrition Fats The fat facts Dr Caldwell Esselstyn says... Oils and Fats Along with cutting out animal-based foods, this diet recommends eliminating all oils, including olive oil and canola oil. You also need to avoid nuts and avocados since these plant sources contain high amounts of fat. Dr. Esselstyn explains that these oils and fat sources may contribute to high cholesterol levels, which in turn, may increase your cholesterol levels. You do require some amount of fat in your diet, and the diet recommends having 1 tbsp. of flaxseed each day. This provides heart-healthy omega-3 fatty acids, offering the amount of fat your body needs to function properly. Copyright 2013 All Rights Reserved The Health Coach Group 69 Nutrition Organic Foods Our food is full of pollutants Originally, all foods were “organic.” They were grown and prepared without pesticides, herbicides, chemical fertilizers, hormones or irradiation. Foods were unrefined, whole or minimally processed. Since World War II and the advent of chemical farming and food processing, the soils and foods of much of the world have been depleted of many important minerals and nutrients. Our food these days, whether of vegetable or animal origin, is not only deficient in nutrients, but also full of pollutants and farming chemicals. The modern process of denaturing foods via heavy refining and chemical treatment deeply affects the life force of our food supply, making it difficult to foster equilibrium and health. Pesticides, which have been shown to cause cancer and liver, kidney and blood diseases, create extra work for the immune system. They lodge and accumulate in tissue, resulting in a weakened immune system, and consequently allow other carcinogens and pathogens to filter into the body and affect our health. Organic certification is the public’s assurance that products have been grown and handled according to strict procedures without persistent toxic chemical inputs. Top 10 reasons to buy and eat organic foods: 1. Keep chemicals off your plate. Pesticides are poisons designed to kill living organisms and thus are harmful to humans. Many approved pesticides were registered long before extensive research linked these chemicals to cancer and other diseases. Organic agriculture is a way to prevent any more of these chemicals from getting into the air, water and food supply. 2. Protect future generations. Children are four times more sensitive to exposure to cancer-causing pesticides in foods than adults. Copyright 2013 All Rights Reserved The Health Coach Group 70 Nutrition Organic Foods Our food is full of pollutants 3. Protect water quality. Pesticides pollute the public’s primary source of drinking water for more than half the country's population. 4. Organic farmers work in harmony with nature. Three billion tons of topsoil erodes from croplands in the U.S. each year, and much of it is due to conventional farming practices, which often ignore the health of the soil. Organic agriculture respects the balance necessary for a healthy ecosystem; wildlife is encouraged by including forage crops in rotation and by retaining fencerows, wetlands and other natural areas. 5. Save energy. More energy is now used to produce synthetic fertilizers than to till, cultivate and harvest all the crops in the U.S. 6. Help small farmers. Although more and more large-scale farms are making the conversion to organic practices, most organic farms are small, independently owned and operated family farms. USDA reported that in 1997, half of U.S. farm production came from only 2% of farms. Organic agriculture can be a lifeline for small farms because it offers an alternative market where sellers can demand fair prices for crops. 7. Support a true economy. Organic foods might seem expensive at first. However, your tax dollars pay for hazardous waste clean-up and environmental damage caused by conventional farming. 8. Promote biodiversity. Planting large plots of land with the same crop year after year tripled farm production between 1950 and 1970, but the lack of natural diversity of plant life has negatively affected soil quality. 9. Nourishment. Organic farming starts with the nourishment of the soil, in turn producing nourishing plants. Wellmaintained soil produces strong, healthy plants that have more nutrients than conventionally grown produce. 10. Flavor. Organic produce simply tastes better. Conduct your own taste test! Adapted from materials provided by Whole Foods Market and the Organic Trade Association. Copyright 2013 All Rights Reserved The Health Coach Group 71 Nutrition GMO’s Eat whole foods You hear a lot about GMO's these days. What is the best way to avoid GMO's? Eat whole foods! What exactly is a GMO? Genetically modified foods have had foreign genes inserted into their genetic codes. "Genes change every day by natural mutation and recombination, creating new biological variations. Humans have been exploiting this for centuries—shuffling genes in increasingly systematic ways and using extensive crossing and artificial selection—to create many combinations that would never otherwise have occurred. Just about everything we eat is derived from livestock, crops, and micro-organisms bred specifically to provide food. Humans have also redistributed genes geographically: the soybean is native to Asia but is now grown throughout the Americas, and the potato, native to the American continent, is grown throughout the temperate world. DNA has never been “static,” neither naturally nor at the hand of people. Genetic modification is an extension of this. However, unlike conventional breeding, in which new assortments of genes are created more or less at random, it allows specific genes to be identified, isolated, copied, and introduced into other organisms in much more direct and controlled ways (see boxes). The most obvious difference from conventional breeding is that genetic modification allows us to transfer genes between species." [email protected] The average American’s diet relies heavily on corn, not so much in its vegetable form, which is okay in moderation, but in its more toxic forms like high-fructose corn syrup, which is found in a lot of the fake, processed foods available in your grocery store or restaurants. If you are vegan or vegetarian, you probably get soy in your diet as a protein substitute. Copyright 2013 All Rights Reserved The Health Coach Group 72 Nutrition GMO’s Eat whole foods Potential benefits of genetically engineered food include: • More nutritious food • Tastier food • Disease- and drought-resistant plants that require fewer environmental resources (water, fertilizer, etc.) • Decreased use of pesticides • Increased supply of food with reduced cost and longer shelf life • Faster growing plants and animals • Food with more desirable traits, such as potatoes that absorb less fat when fried • Medicinal foods that could be used as vaccines or other medications Potential risks include: • Modified plants or animals may have genetic changes that are unexpected and harmful. • Modified organisms may interbreed with natural organisms and out-compete them, leading to extinction of the original organism or to other unpredictable environmental effects. • Plants may be less resistant to some pests and more susceptible to others. It is easy to see that there are perceivable benefits to genetically modifying our foods. It is less apparent to many that there can be a huge and detrimental impact upon our health by eating the same. Copyright 2013 All Rights Reserved The Health Coach Group 73 Nutrition GMO’s Eat whole foods So...what should we do? • Remove processed foods from your diet and eat whole foods. • Eat animal protein that is organic and naturally raised. It’s virtually impossible to provide a complete list of genetically modified food (GM food) in the United States because there aren’t any laws for genetically modified crops. Some estimates say as many as 30,000 different products on grocery store shelves are "modified." That's largely because many processed foods contain soy. Half of North America's soy crop is genetically engineered! Rapeseed - Resistance to certain pesticides and improved rapeseed cultivars to be free of erucic acid and glucosinolates. Gluconsinolates, which were found in rapeseed meal leftover from pressing, are toxic and had prevented the use of the meal in animal feed. In Canada, where "double-zero" rapeseed was developed, the crop was renamed "canola" (Canadian oil) to differentiate it from non-edible rapeseed. Honey - Honey can be produced from GM crops. Some Canadian honey comes from bees collecting nectar from GM canola plants. This has shut down exports of Canadian honey to Europe. Cotton - Resistant to certain pesticides - considered a food because the oil can be consumed. The introduction of genetically engineered cotton plants has had an unexpected effect on Chinese agriculture. The so-called Bt cotton plants that produce a chemical that kills the cotton bollworm have not only reduced the incidence of the pest in cotton fields, but also in neighboring fields of corn, soybeans, and other crops. Copyright 2013 All Rights Reserved The Health Coach Group 74 Nutrition GMO’s Eat whole foods Rice - Genetically modified to contain high amounts of Vitamin A. Rice containing human genes is to be grown in the US. Rather than end up on dinner plates, the rice will make human proteins useful for treating infant diarrhea in the developing world. Soybean - Genetically modified to be resistant to herbicides - Soy foods including, soy beverages, tofu, soy oil, soy flour, lecithin. Other products may include breads, pastries, snack foods, baked products, fried products, edible oil products and special purpose foods. Sugar cane - Made resistant to certain pesticides. A large percentage of sweeteners used in processed food actually comes from corn, not sugar cane or beets. Genetically modified sugar cane is regarded so badly by consumers at the present time that it could not be marketed successfully. Tomatoes - Made for a longer shelf life and to prevent a substance that causes tomatoes to rot and degrade. Corn - Resistant to certain pesticides - Corn oil, flour, sugar or syrup. May include snack foods, baked goods, fried foods, edible oil products, confectionery, special purpose foods, and soft drinks. Sweet corn - genetically modified to produces its own insecticide. Officials from the US Food and Drug Administration (FDA) have said that thousands of tons of genetically engineered sweet corn have made their way into the human food supply chain, even though the produce has been approved only for use in animal feed. Recently Monsanto, a biotechnology food producer, said that about half of the USA's sweet corn acreage has been planted with genetically modified seed this year. Copyright 2013 All Rights Reserved The Health Coach Group 75 Nutrition GMO’s Eat whole foods Canola - Canola oil. May include edible oil products, fried foods, and baked products, snack foods. Potatoes - (Atlantic, Russet Burbank, Russet Norkatah, and Shepody) - May include snack foods, processed potato products and other processed foods containing potatoes. Flax - More and more food products contain flax oil and seed because of their excellent nutritional properties. No genetically modified flax is currently grown. An herbicide-resistant GM flax was introduced in 2001, but was soon taken off the market because European importers refused to buy it. Papaya - The first virus resistant papayas were commercially grown in Hawaii in 1999. Transgenic papayas now cover about one thousand hectares, or three quarters of the total Hawaiian papaya crop. Monsanto, donated technology to Tamil Nadu Agricultural University, Coimbatore, for developing a papaya resistant to the ringspot virus in India. Squash - (yellow crookneck) - Some zucchini and yellow crookneck squash are also GM but they are not popular with farmers. Red-hearted chicory - (radicchio) - Chicory (Cichorium intybus var. foliosum) is popular in some regions as a salad green, especially in France and Belgium. Scientists developed a genetically modified line of chicory containing a gene that makes it male sterile, simply facilitating the production of hybrid cultivars. Today there is no genetically modified chicory on the market. Copyright 2013 All Rights Reserved The Health Coach Group 76 Nutrition GMO’s Eat whole foods Cotton seed oil - Cottonseed oil and linters. Products may include blended vegetable oils, fried foods, baked foods, snack foods, edible oil products, and small-goods casings. Tobacco -The company Vector has a GMO tobacco being sold under the brand of Quest® cigarettes in the U.S. It is engineered to produce low or no nicotine. Meat - Meat and dairy products usually come from animals that have eaten GM feed. Peas - Genetically modified (GM) peas created immune responses in mice, suggesting that they may also create serious allergic reactions in people. The peas had been inserted with a gene from kidney beans, which creates a protein that acts as a pesticide. Vegetable Oil - Most generic vegetable oils and margarines used in restaurants and in processed foods in North America are made from soy, corn, canola, or cottonseed. Unless these oils specifically say "Non-GMO" or "Organic," it is probably genetically modified. Sugarbeets - May include any processed foods containing sugar. Copyright 2013 All Rights Reserved The Health Coach Group 77 Nutrition GMO’s Eat whole foods Dairy Products - About 22 percent of cows in the U.S. are injected with recombinant (genetically modified) bovine growth hormone (rbGH). Vitamins - Vitamin C (ascorbic acid) is often made from corn, vitamin E is usually made from soy. Vitamins A, B2, B6, and B12 may be derived from GMOs as well as vitamin D and vitamin K may have "carriers" derived from GM corn sources, such as starch, glucose, and maltodextrin. Copyright 2013 All Rights Reserved The Health Coach Group 78 Nutrition Resources Teamwork Works Cited Alice Henneman, MS, RD, UNL Extension in Lancaster County. "UNL Food: Food, Nutrition & Health." n.d. Lancaster County Extension. 1 2013. <http://lancaster.unl.edu/food/>. Barton Goldsmith, Ph.D. "The Best Tools for Building a Healthy Relationship Foundation." Psychology Today February 2012. Brazier, Brendan. Thrive. Canada: Dacopapress, 2007. —. Thrive Fitness. Cambridge: Da Capro Press, 2009. Carl Beuke, Ph.D. You're Hired. New Zealand, 2011. Carr, Kris. Crazy Sexy Diet. New York: Morris Book Publishing, 2011. Deborah Kotz, Angela Haupt. 7 Mind Blowing Benefits of Exercise. 2012. http://health.usnews.com/health-news/diet-fitness/slideshows/7-mind-blowing-benefits-of-exercise/. January 2013. Dragonwagon, Crescent. Bean by Bean. New York: Workman Publishing, 2011. Hyman, Dr. Mark. Blood Sugar Solution. New York: Little, Brown & Company, 2012. James Scala, Ph.D. The New Eating Right For a Bad Gut. New York: Penguin Group, 2000. Joel Fuhrman, MD. Eat to Live. New York: Little, Brown & Co., 2003. Kirby, Rommy. Radiant Optimal Wellness. January 2013. http://www.radiantoptimalwellness.com/blog/2013/01/decode-insane-food-labels-organic. January 2013. Marano, Hara Estroff. "Relationship Rules." 1 October 2004. Moran, Victoria. Creating a Charmed Life. New York: Harper Collins Publishers, 1999. National Acadamy of Sports Medicine. "Essentials of Sports Medicine." PDF. n.d. http://www.nasm.org/docs/pdf/nasm_essentials_workshop_presentation-%28pdf-2mb%29.pdf. Phillips, Bill. Transformation. Los Angelos: T-Media, Inc., 2010. Ratey, J.R. Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown and Company, 2008. Rollins School of Public Health, Emory University. "National Diabetes Prevention Program." 2012. PDF. January 2013. Shapely, Dan. The Dirty Dozen - 12 Foods to Eat Organic. September 2012. http://www.thedailygreen.com/healthy-eating/eat-safe/dirty-dozen-foods#slide-1. January 2013. Shapiro, Susan. Huffington Post. 4 April 2012. http://www.huffingtonpost.com/susan-shapiro/habit-or-addiction. January 2013. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. "Summary Halth Statistics for US Adults: National Health Interview Survey"." 2008. US Government. Basics of Protein. October 2012. http://www.cdc.gov/nutrition/everyone/basics/protein.html. January 2013. USDA. Choose My Plate. December 2012. 10 December 2012. <http://www.choosemyplate.gov/downloads/GettingStartedWithMyPlate.pdf>. Walthers, Johnna Albi & Catherine. Greens Glorious Greens. New York: St. Martins Press, 1996. Whole Foods. Sea Veggies. January 2013. http://www.wholefoodsmarket.com/recipes/food-guides/sea-veggies. January 2013. Willcox, Dr. Gloria. Feelings, Turning Negatives to Positives. Kearney, NE: Morris Publishing, 2001. William Davis, MD. Wheat Belly. New York: Rodale, 2011. Wolfe, David. Superfoods. Berkley: North Atlantic Books, 2009. Yankovich, Karen. Feel the Inner Peace Meditation. October 2012. http://karenyankovich.com/feel-the-inner-peace-meditation/. January 2013. Copyright 2013 All Rights Reserved The Health Coach Group 79 The Health Coach Group was founded by Cathy Sykora to help many people find health and wellness through lifestyle changes. She works toward disease prevention to replace the need for diagnosis and treatment. The Health Coach Group makes up a new layer in health care that will bring many who need it to a better quality of life. The program materials have been adapted from materials provided by The Institute for Integrative Nutrition. Copyright 2013 All Rights Reserved The Health Coach Group 80
