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Listening to your body
Lena Tachdjian, Certified Nutritionist
Participation Exercise
Common Ailments
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Headaches
Fatigue/Low Energy
Irritability
Anxiety/Nervousness
Insomnia
Constipation/Diarrhea
Stress
Depression
Cramps
Acne
“The person who takes medicine
must recover twice, once from
the disease and once from the
medicine”
Sir William Osler, M.D
7 Essential Nutrients
Fall into 2 categories:
1. Macro-nutrients:
•Carbohydrates
•Protein
•Lipids (fats)
2.Micro-nutrients:
•Vitamins
•Minerals
•Enzymes
•(Water)
Carbohydrates
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Carbon + water
Main/preferred source of energy
1 gram = 4 calories
Ideal intake: 60-70%
Simple VS Complex
Carbohydrates
Simple:
• Stress out pancreas: can
lead to type II diabetes &
hypoglycemia
• Cause severe fluctuations in
blood sugar levels which
results in irritability, fatigue,
sugar cravings, mood
swings, depression,
overeating, anxiety
• Examples: juices, white
flour, sugar, fruits,
processed foods
Complex:
• Genuine sources of energy
for internal organs, nervous
system, muscles, and brain
• Regulate protein & fat
metabolism
• Regulate appetite
mechanism in body
• Rich in fiber
• Rich sources of vitamins &
minerals
• Examples: whole grains,
legumes, vegetables
Protein
• Composed of amino acids (building
blocks) linked together (peptide bonds)
• 1 gram = 4 calories (do not burn
“clean”)
• Ideal intake: 75g per 1kg of body
weight (10-20%)
Types & Sources
Two different types of
protein:
1. Complete
2. Incomplete
Based on essential/ nonessential/ conditionallyessential amino acids
Importance & Signs of Deficiency
Some of protein’s many
functions:
•All enzymes are proteins (enzymes
are responsible for digestion
throughout the digestive tract)
•Protein is a primary component of
our muscles, hair, nails, eyes and
internal organs (growth &
maintenance)
•Protein can act as a "carrier"
molecule - transporting nutrients
such as vitamin A and minerals such
as iron to be utilized
•Many hormones such as insulin are
proteins
Protein Deficiency:
•Nausea & dizziness
•Anemic conditions
•Lowered immunity/resistance
•Premature aging
•Dull hair, falling out
•Decline in vitamin A levels
•Muscular incoordination
•Extreme weakness/fatigue
•Hormone deficiencies
•Mind, mood, memory problems
Lipids (Fats)
• Molecules containing carbon, oxygen,
hydrogen and sometimes phosphorus and
sulphur
• 1 gram = 9 calories
• Ideal intake: 10-25%
Types/Sources
• Saturated: primarily in
animal products (meat,
poultry, butter, cheese)
• Unsaturated: primarily in
plant products (no
cholesterol) nuts, seeds
• EFA sources: fresh seeds,
nuts, legumes, sprouted
grains, fresh cold water
fish
Importance/Functions
• Crucial for cell membrane integrity & fluidity
(EFAs)
• Act as insulators to maintain body
temperature & as shock absorbers for vital
internal organs (protect them from injury)
• Stored fats act as energy reserves
• Promote digestion & elimination
• Carry fat soluble nutrients such as vitamins A,
D, E, K
Essential Fatty Acids
• Signs of Deficiency:
• eczema, loss of hair,
arthritis-type conditions,
weakness, motor
incoordination, high
blood pressure, sticky
platelets, dry skin,
depression, tissue
inflammation,
behavioural/mental
disturbances
Vitamins
• Essential micronutrients for growth, vitality, proper
digestion/elimination and resistance to disease –
abundant in natural sources
• Water soluble (B’s + C) and fat soluble (A, D, E, K)
• Heat sensitive (except vitamin A)
The B-vitamins
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Include: B1, B2, B3, B5, B6, B12, Folic Acid, B7, Choline, B10, B15
Recommended amount: Anywhere from 10mcg – 10mg/daily
Functions: Metabolism of glucose, nerve functions, learning & growth capacities
(children), cellular energy production, healthy hair/skin/nails, helps break down
proteins, fats, stimulates circulation, healthy activity of brain & entire nervous system
(lowers stress & depression), health of digestive tract, “anti-stress” vitamins (adrenal
support), prevent aging & wrinkles, red blood cell production, maintain magnesium
levels, DNA & RNA formation, prevents birth abnormalities, prevents/slows graying of
hair, treats dermatitis & eczema, important decongestant of liver & kidneys, acts as a
sunscreen, reduces risks of CVD
Signs of Deficiency: Nerve & skin problems, GI disturbances, poor memory, depression,
inflammations, sores, red/sore tongue, sensitive eyes, dizziness, fatigue, dermatitis,
diarrhea, dementia, weakness, nausea, reduced immunity, insomnia, hyperactivity
(ADHD), headaches, dandruff, pernicious anemia, degeneration of brain & spinal cord
(severe), apathy, paranoia
Sources: germ/bran of grains, brewer’s yeast, avocado, cauliflower, spinach, nuts,
legumes, nori/seaweeds, dark leafy greens, grain products, mushrooms, peas,
sunflower seeds, oily fish, milk products, eggs, yeast, peanuts, dates, figs, prunes,
bananas, cabbage, organ meats, fermented products, sprouts, sweet potatoes,
artichokes, okra
Vitamin C
Recommended amount: 60mg/day
Functions: Anti-oxidant, formation & maintenance of collagen
(connective tissue), supports/stimulates adrenal function,
reduces side effects of certain drugs & heavy metal toxicity,
stimulates immune function
Signs of deficiency: Viral/bacterial/fungal infections,
inflammations, asthma, stress, constipation
Sources: Fresh fruits & vegetables (red bell peppers)
Minerals
• Essential micronutrients needed in 10100mgs/daily
• Deficiencies more likely compared to vitamins as
more uptake competition between minerals, and
while they are not heat-sensitive, many are
soluble in water & therefore lost during cooking
• Calcium, Magnesium, Potassium, Chromium,
Selenium, Zinc, Iron, Iodine, Sodium, Phosphorus,
Chlorine, Manganese, Copper, Molybdenum
Calcium
Functions: Development & maintenance of bones & teeth, nerve
transmission, blood clotting factor, regulation of muscle
contraction & heartbeat, lowers cancer risks, heavy metal
detoxification
Signs of deficiency: Rickets, osteoporosis, fractures, nerve
sensitivity, muscle twitching, insomnia, palpitations, confusion,
depression
Sources: Sesame seeds, dairy products, green leafy vegetables
Magnesium
Functions: Natural relaxant,
reduces high blood pressure
(dilates blood vessels), reduces
cramps, pains
Signs of deficiency: Fatigue,
irritability, twitching, poor
memory, apathy, high blood
pressure
Sources: Dark green vegetables,
seafood, nuts, seeds, legumes,
whole grains
Iron
Functions: Formation of
hemoglobin in bone marrow &
myoglobin (carries oxygen to
muscles), energy production &
protein metabolism
Signs of deficiency: Fatigue, lack
of stamina, paleness, canker
sores, headaches, lowered
immunity
Sources: Animal flesh, dark leafy
greens
Common Ailments
• Headaches: high intake of simple carbs, low B-vitamins, low iron
• Fatigue/Low Energy: high intake of simple carbs, low protein, low Bvitamins, low Mg, low Fe
• Irritability: high intake of simple carbs, low Mg
• Anxiety/Nervousness: high intake of simple carbs, low fats, low Mg
• Insomnia: low B-vitamins, low calcium, low Mg
• Constipation/Diarrhea: high intake of simple carbs, low fats, low Bvitamins, low vitamin C, low Mg
• Stress: high intake of simple carbs, low fats, low B-vits, low vit C, low Mg
• Depression: high intake of simple carbs, low protein, low B-vits, low Ca,
low Mg
• Cramps: low fats, low Mg
• Acne: high intake of simple carbs, low fats, low B-vitamins
General Rules to Nutrition
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Water consumption: 6-8 glasses/day
Incorporating raw foods: enzymes
Proper food combining
Eat in accordance with your liver’s peak &
resting times
• Diverse diet
• Focusing on whole foods rather than
processed/refined products
Armenian Farmer’s Markets (Shugas)
• Best way to see what is in
season
• Often lowest prices
• Availability (every day,
weekends, 24 hours)
• Variety of produce = more
vitamins/minerals/macronutrie
nts
• Can talk to people growing
food & see if it is chemical-free
Thank You!