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