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MIND What You Eat Workshop 2 Action Against Alzheimer’s Programme © Cytoplan Content of Workshop • Recap Workshop 1 and Self Care Journey homework • Fats to avoid and fats to enjoy • The importance of essential fatty acids for brain health • The benefits of vegetable and fruit consumption for brain health • How to eat for your MIND • Understanding your eating behaviours and how you can change • Self Care Journey home study Action Against Alzheimer’s Programme © Cytoplan MIND What You Eat – Workshop 2 • Explain the functions of fat • Describe which fats are crucial for excellent brain health • List the fats to enjoy and incorporate into your diet • Describe the benefits of vegetables for excellent brain health • Define nutrient rich foods and give examples • Summarise what constitutes a healthy diet for the mind • Explain the principles of the Mediterranean and Paleo dietary approaches • Understand how unhealthy eating behaviours can sabotage our intentions • Implement strategies designed to help change your approach to eating Action Against Alzheimer’s Programme © Cytoplan Recap of Workshop 1 • Evidence our current diet and lifestyle is making us sick • The nutrition gap • Sugar & carbohydrates (refined & starchy) • Self Care Journey home study Action Against Alzheimer’s Programme © Cytoplan In a nutshell • Reduce or preferably avoid sugary and refined foods as they are nutrient poor and have a significant effect on blood sugar • Eat starchy carbohydrates in moderation for example; oats, rice, potatoes as they too are broken down into sugar • Choose NUTRIENT DENSE foods, foods rich with vitamins, minerals, healthy fats and fibre Action Against Alzheimer’s Programme © Cytoplan Self Care Journey Home Study • How did you get on? • What did you think about the Whole Person Approach to health? • Discuss in pairs the Well Formed Outcome exercise and your learnings Action Against Alzheimer’s Programme © Cytoplan Fats Action Against Alzheimer’s Programme © Cytoplan Low Fat Diets • 1970s high fat diets linked to heart disease – new studies contradict this • 1980s – low fat diets • Fat-phobia THE BRAIN IS 60% FAT !! Action Against Alzheimer’s Programme © Cytoplan Functions of fat • Energy • All cell membranes are made up of fat • Hormone synthesis e.g. stress hormone, sex hormones • Absorption of fat soluble vitamins A, D, E and K • Prostaglandin synthesis (hormone like substances) • Omega-6 fatty acids are in general inflammatory • Omega-3 fatty acids are anti-inflammatory Action Against Alzheimer’s Programme © Cytoplan Which symptoms do you have? • Poor memory / concentration • Depression / tingling in arms and legs due to nerve deterioration / vision problems • Decreased ability to cope with stress • Dry / itchy skin / eczema / hair loss / poor nail growth • Joint pains / inflammation / allergies / autoimmune conditions / digestive problems / constipation • Low energy levels • Poor immunity Action Against Alzheimer’s Programme © Cytoplan Nutritional value of fats The nutritional value of a fat depends on • Its fatty acid composition; • • • • Monounsaturated Polyunsaturated (omega 6, omega-3) Saturated Trans • The degree of processing / refining / storage and other nutrients present Action Against Alzheimer’s Programme © Cytoplan What fats are we eating? • In 1970s and 80s government advised against eating animal fats (saturated fats) and to eat more polyunsaturated fats (vegetable oils) – to swap from butter to margarine. • Polyunsaturated: We now eat large quantities of polyunsaturated omega-6 fatty acids found in sunflower, corn, and other oils. Omega-6 are inflammatory. Action Against Alzheimer’s Programme © Cytoplan What fats are we eating? TRANS fats – found in processed foods, margarines. They are created when vegetable oils are heated to high temperatures. They are TOXIC and should be avoided. Normal structure is CIS. Source: https://upload.wikimedia.org/wikipedia/commons/3/37/Difference_DNA_RNA-EN.svg Action Against Alzheimer’s Programme © Cytoplan Essential fatty acids • Omega-6 AND omega-3 fats (polyunsaturated) • Omega-6 and Omega-3 are families of fats – within each family there are a number of fatty acids. Within omega-6 some are pro-inflammatory; omega-3 are anti-inflammatory • Western diet ratio of 10:1 (omega-6 : omega-3) • Optimal health ratio is between 4:1 and 2:1 Action Against Alzheimer’s Programme © Cytoplan Brain Health - Fats to Avoid or Limit Fried food Sunflower / Corn oil Processed Foods Margarine Action Against Alzheimer’s Programme © Cytoplan Brain Health - Fats to Enjoy Cold water fatty fish eg wild salmon Olives and olive oil Nuts and Seeds Avocado Coconuts / coconut oil Action Against Alzheimer’s Programme © Cytoplan Activity 1: Healthy or Unhealthy Fats? • • Sort the photographs into two piles one for healthy fats, the other for unhealthy fats Discuss the similarities and differences between doughnuts and nuts Action Against Alzheimer’s Programme © Cytoplan Answer Activity 1 Unhealthy fats Healthy fats Action Against Alzheimer’s Programme © Cytoplan Answer Activity 1 Similarities nuts and doughnuts: High in fat, high in calories Differences nuts and doughnuts: Nuts are high in healthy monounsaturated fats Nuts are nutrient dense – source of vitamins, minerals, fibre, phytonutrients Doughnuts are high in ‘empty calories’, lack nutrients, high in sugar, carbohydrates and unhealthy fats Action Against Alzheimer’s Programme © Cytoplan Nutrition Labels • High total fat > 17.5 g per 100 g • Low fat < 3 g per 100 g • High saturated fat > 5 g / 100 g • Low saturated fat < 1.5 g / 100g • Traffic lights: Red (high), Amber, Green BEWARE - MANY LOW FAT FOODS ARE VERY HIGH IN SUGAR Action Against Alzheimer’s Programme © Cytoplan Vegetables Action Against Alzheimer’s Programme © Cytoplan How Many Portions of Vegetables and Fruit? • Recent research suggested 7-10 per day for good health • UK – 5 • Denmark – 6 • France – 10 • Canada – 5 to 10 • Japan – 13 vegetables plus 4 fruit Portions of vegetables / fruit in linear relationship with health Action Against Alzheimer’s Programme © Cytoplan UK Fruit and Vegetable consumption No age category in the UK is achieving the government recommendation of five-a-day. The average is 3 portions per day Age Portions MEN Portions WOMEN 4-10 11-18 19-64 2.5 2.2 3.5 2.1 2.6 3.6 Over 64 4 4 Average NB: Victorians 3 10 3 10 Action Against Alzheimer’s Programme ©23 Cytoplan The Benefits of Vegetables for Brain Health • Low in carbohydrates - AD has been described as type 3 diabetes • High in anti-inflammatory phytonutrients – inflammation part of pathology of AD • High in folate for homocysteine metabolism - raised homocysteine is linked to AD • High in fibre • Encourages growth of beneficial gut bacteria • Aids proper elimination through the bowel • Poor gut health = poor brain health – Workshop 4 Action Against Alzheimer’s Programme © Cytoplan What is Eating for Your Mind? Action Against Alzheimer’s Programme © Cytoplan High in NUTRIENT DENSE foods Action Against Alzheimer’s Programme © Cytoplan Diet for Brain Health - Summary • Very low in sugar • Moderate in ‘starchy’ carbohydrates (oats, rice, quinoa, buckwheat, sweet potatoes). Maximum ¼ plate. • High in non-starchy vegetables 6+ portions per day • Moderate in fruit 2 portions per day • Adequate protein including plant protein • Right types of fats – olives, avocado, oily fish, nuts, seeds, coconut Action Against Alzheimer’s Programme © Cytoplan Half Plate Rule Vegetables Broccoli, Cabbage Spinach, Kale, Runner/French/Green Beans, Peas, Courgettes, Mange tout, Sugar snaps, Carrots, Brussels Sprouts, Cauliflower, Peppers Onions, Garlic, Celery, Tomatoes, Lettuce, Watercress, Avocado, Cucumber, Fennel, the list is endless! Protein Turkey, Chicken, Fish, Eggs Nuts, Seeds, Beans, Lentils, or lean red meat Carbohydrate Rice, Oats, Quinoa, Sweet potato, Potato, Buckwheat, Swede, Squash, Parsnip, Broad beans, Beetroot or Pumpkin. Action Against Alzheimer’s Programme © Cytoplan Alcohol contents Government recommendation – women maximum 2-3 units per day; men 3-4 units. 14 units per week maximum for both men and women Heavy alcohol consumption is detrimental to brain health Action Against Alzheimer’s Programme © Cytoplan Are you adequately hydrated? • Amount of fluids needed is individual and dependent on a person’s weight, the weather conditions, activity levels etc • Water and herbal teas all help to hydrate • Caffeine is a diuretic • Listen to your body – drink according to thirst, you can also be guided by urine colour • It is possible to over-hydrate as well – water intoxication Action Against Alzheimer’s Programme © Cytoplan Popular Eating Regimes • The Mediterranean diet • The Paleo diet Action Against Alzheimer’s Programme © Cytoplan Mediterranean Diet • Lots of vegetables and fruit • Meat / fish / eggs / dairy • Healthy fats – olive oil, nuts/seeds, oily fish, avocado • Wholegrains (watch portion sizes, small amounts only) Lots of research on the benefits of the Mediterranean diet Action Against Alzheimer’s Programme © Cytoplan The Paleo Diet (or Stone Age) • Meat, fish, eggs • Lots of vegetables (incl sweet potatoes) • Fruit • Nuts / seeds / coconut oil / avocado / olive oil No grains (rice, oats, bread, pasta, quinoa) No dairy Low sugar Action Against Alzheimer’s Programme © Cytoplan Activity 2: Food diary activity • Write down what you ate and drank yesterday – breakfast, lunch, supper, snacks, drinks • Use a pink highlighter to identify sugary foods • Use a yellow highlighter to identify unhealthy fats • Use a green highlighter to identify portions of vegetables • How many portions of vegetables did you eat? How many healthy fats? Action Against Alzheimer’s Programme © Cytoplan Homework – food & mood diary Complete the food and mood diary and bring next week • Time • Food / drink • Where? • Hunger level 1 to 10 • Mood / state of mind before and after eating • How did you feel afterwards? • Comment Action Against Alzheimer’s Programme © Cytoplan Next week – MIND What You Eat • Recap on how our ancestors ate • Increasing nutrient density • Basic & Advanced Dietary Programme • Smoothies Action Against Alzheimer’s Programme © Cytoplan Eating Behaviour Action Against Alzheimer’s Programme © Cytoplan “Diet and exercise programs routinely fail not for lack of willpower but because the society in which we live favours unhealthy behaviours.” Willett & Underwood (2010) Action Against Alzheimer’s Programme © Cytoplan How many food related decisions do we make per day? Hands-up for • 15? • 130? Or • 250? Action Against Alzheimer’s Programme © Cytoplan How many food related decisions per day? Answer: 250 Every time we see food we make an unconscious decision about whether to eat it or not Brian Wansink (2009) – Mindless Eating Action Against Alzheimer’s Programme © Cytoplan What is the most influential factor that determines how much adults and children eat? • Hunger or • Mood or • Portion size or • Time of day ? Action Against Alzheimer’s Programme © Cytoplan What is the most influential factor that determines how much adults and children eat? Answer: Portion Size Wansink (2009) found that when he increased the size of bowls, plates, serving items – his study subjects increased how much they served themselves by up to 57% and they ate it! Action Against Alzheimer’s Programme © Cytoplan Eating behaviour • People think they eat according to hunger • In fact how much we eat is determined by • • • • • • • • Portion size Family Friends Packaging Plates Lighting Shapes Smells …… distractions and other things Action Against Alzheimer’s Programme © Cytoplan Help yourself ! • Engineer your home and work environment! Make overeating a hassle • Don’t buy the junk to avoid mindless eating • If it must be in the house – have it all out of sight / hard to get at • Eat until you are 80% full – serve smaller portions especially starchy carbohydrates • Be aware – high sugar, fat and salt foods stimulate release of dopamine in brain (associated with reward). Eating can be a pleasure but avoid Eating FOR pleasure! Action Against Alzheimer’s Programme © Cytoplan Help yourself ! • Mental rehearsal • Develop “If … then …” scenarios. E.g. “if I go to the supermarket …. then I will ...” • Develop a meal plan for the week. If necessary also plan when you will make each meal. • Avoid allowing yourself to get to stage of being ravenous and having no food easily available • PLANNING – if you fail to plan you plan to fail Action Against Alzheimer’s Programme © Cytoplan © Cytoplan Your Self Care Journey Prepare for Change 360° Whole Person Needs Assessment Design a realistic Self Care Plan with goals that you can achieve Identify areas where you need more support. Create time in your schedule for self-care activities e.g. exercise, food preparation, relaxation techniques and sleep Organise your life to enable success Action Against Alzheimer’s Programme © Cytoplan Home Study Module Week 2 • Self Care Questionnaire • 360° Self Care Assessment • Complete a Food Diary • Explore your Eating Behaviour Prepare for Change Action Against Alzheimer’s Programme © Cytoplan Summary of today • Fats to avoid • Fats to enjoy • Vegetables • Nutrient dense foods • Eating behaviour Action Against Alzheimer’s Programme © Cytoplan A final thought ….. Nothing tastes as good as brain health and vitality feels! 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