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Nutrition There seems to be a new (and well-deserved) interest in the science of nutrition. For some reason, there seems to have been a detachment between health and nutrition. We weren’t connecting what we put in our mouth with how we feel and perform. I very strongly believe that many diseases and health problems could be eradicated if we monitored better what we put in our bodies, both on the individual an d societal levels. Food is our fuel. If our body is a machine, and we want it to perform well physically and mentally, we have to give it what it needs. Unfortunately, that might not always jet with what society offers to put on our plate, or what we would like ourselves on our plate. I enjoy good food, as we all do, but it’s important to remember, on an everyday basis: Eat to live, don’t live to eat. Eat with a purpose! Not just for instant gratification. Healthy Lifestyle • Eating well and being active are the key to your overall health and vitality. • If you meet your needs for vitamins, minerals and other nutrients, you reduce your risk of obesity, type 2 diabetes, heart disease, cancer and osteoporosis, amongst others. The benefits of eating well also offers a healthy body weight, stronger muscles and bones, increased energy and basically, just feeling and looking better. • Other than the slight inconvenience of conscious food choices, there is no downside to eating well. These conscious efforts (at first) eventually become natural and you create a habit of making better decisions. Canada’s Food Guide • Our national food guide is a good place to start, but for those of us who strive for great physical and mental performance, it is not the ultimate authority either. There is so much available research on the science of nutrition nowadays. Category Example Recommended daily servings Fruits and vegetables Fresh, frozen or canned fruits and vegetables, 100% juices 8 servings per day (adult) Grain products Bread, cereal, rice, pasta, grains 7 servings per day (adult) Milk and alternatives Milk, yogurt, kefir, cheese 2 servings per day (adult) Meat and alternatives Fish, meat, poultry, shellfish, legumes, eggs, nuts and nut butters, seeds 2 servings per day (adult) Vitamins Some vitamins are WATER-soluble, which means that our body does not store it, excess is eliminated through our urine. Some vitamins are FAT-soluble, which means that we store the excess in body tissues. Excessive intake of WATER-soluble vitamins is not toxic since the excess is simply eliminated. FAT-soluble vitamins can accumulate to dangerous levels, which means that we should not exceed recommended daily doses. • Vitamin A • Vitamin K • Vitamin B6 • Choline • Vitamin C • Thiamin • Vitamin B12 • Folate • Vitamin D • Riboflavin • Pantothenic acid • Vitamin E • Niacin • Biotin Vitamins Vitamin Water /fat soluble Where do you find it What it does Interesting facts Vitamin A Fat Animal products and plant-based foods Vision, as well as skin, bones, soft tissue and immune system Most common : beta-carotene Also known as retinol because it produces the pigments in the eye’s retina. Vitamin C (also called ascorbic acid) Water Citrus, peppers, strawberries, kiwi, greens Antioxidant (protective effect on the body), and forms collagen (tissue health and healing) Vitamin C deficiency = scurvy. Increases the absorption of iron. Vitamin D Fat Sunlight (b/c of Bone health and teeth sunscreen, it is recommended to take as a supplement) Needed for optimum calcium absorption. Vitamins Vitamin Water/fat Where do you find it soluble What it does Interesting facts Vitamin E Fat Greens, nuts, seeds avocado, olives, papaya Antioxidant, healthy skin Needs a group of other nutrients to be active. Vitamin K Fat Greens, green tea, liver, milk, eggs. Healthy blood clotting and bone health Vitamin K & E can counteract each other. Vitamin B Water Uses fat, carbs and protein to make energy. Healthy skin, hair, eyes and liver. There are 8 B vitamins. See next slide. B Vitamins Also known as What it does (other than making energy) Thiamin Vitamin B1 Digestion. Riboflavin Vitamin B2 Production of red blood cells. Mucous functions. Niacin Vitamin B3, nicotinic acid Sex and stress-related hormones. Pyridoxine Vitamin B6 Cardiovascular health. Production of neurotransmitters. Reduces nausea and PMS. Cyanocobalamin Vitamin B12 Nerve cell health. DNA and red blood cell synthesis. Pantothenic acid Vitamin B5 Production of red blood cells. Sex and stress related hormones. Digestion. Biotin Vitamin B7, Vitamin H Embryonic growth. Choline Vitamin B4, lecithin Cell membrane integrity. Reduces inflammation. Nerve-muscle function. Folate Folic acid (in supplement form) DNA synthesis, cell division and growth, red blood cell production Minerals • Just like vitamins, minerals help your body grow, develop and be healthy. There are two kinds of minerals: macrominerals and trace minerals. Both are important, but we need large amounts of macronimerals, while we need less of trace minerals. Macrominerals Trace minerals • Calcium • Phosphorus • Iron • Cobalt • Magnesium • Manganese • Fluoride • Sodium • Copper • Selenium • Potassium • Iodine • Molybdenum • Chloride • Zinc • Chromium • Sulfur Minerals Mineral What it does Interesting facts Calcium Healthy bones and teeth. Needs vitamin D. Most abundant in our body. Calcium citrate (Citracal), the acidic form, can be taken on an empty stomach. Calcium carbonate (Tums, Caltrate), the alkaline form, should be taken with a meal. Chromium Maintains normal blood sugar levels, and cholesterol levels. The chromium in our bodies is the same metal used in the chrome plating for cars. Copper Antioxidant. Supports iron. Health of bones, connective tissue, lungs and blood vessels. Production of thyroid hormone. Produces melanin, the pigment that gives hair and skin their color. Minerals Mineral What it does Interesting facts Fluoride Health and development of bones and teeth. Makes teeth resistant to cavities and decay. Iodine Production of thyroid hormones. Most of the world’s iodine is found in oceans, especially seaweed. Iron Important. Part of hemoglobin, the oxygen-carrying component of our blood. Helps our muscles store and use oxygen. Vitamin C enhances iron absorption. Heme iron is found in animal products. Non-Heme iron is found in plant-based foods. Heme is better absorbed by the body. Sulfur Production of connective tissue like cartilage. Decreases pain by slowing down impulses of pain signals. Found in food as MSM (methylsulfonylmethane). Minerals Mineral What it does Interesting facts Magnesium Maintaining bone integrity. Enables energy production in the body. Regulates electrolyte balance. Can reduce PMS symptoms and migraines. Manganese Bone formation. Antioxidant. Enzyme activation. This metal slowly decomposes in cold water. Molybdenum Cellular respiration. DNA reproduction. Antioxidant. Can be partially to blame for ‘gout’. Phosphorus Bone and tooth structure. Growth. Energy metabolism. Match heads are made of this, that is why they can ignite on anything. Selenium Antioxidant. Thyroid and immune system functions. It helps your body protect you after a vaccination. Minerals Mineral What it does Interesting facts Zinc Important role in immune system, reproduction, taste, vision and smell. Blood clotting. Thyroid function. When we lack zinc, insulin response decreases and blood sugar remains high. Potassium Maintains water and electrolyte balance. Nerve Impulses. The metal is not found free in nature. It reacts with air and water. Sodium Regulates water and electrolyte balance. Also known as table salt. The older someone is, the more sensitive to salt, which can cause high blood pressure. Chloride Regulates water and electrolyte balance. Table salt is called sodium chloride. ‘Nough said. Cobalt Red blood cell production. Main constituent of vitamin B12. Macronutrients • Macronutrients are substances needed for growth, metabolism and other body functions. We need these in large amounts (hence the prefix macro again). We get our fuel from proteins, fats and carbohydrates. They provide our energy by supplying calories to the body. • Carbohydrates • Fat • Protein • Fiber • Last but not least… Water!!! Carbohydrates Macronutrients • Carbs are sugars, starches and cellulose found in fruits, vegetables, dairy, grains, beans, legumes and nuts. They can be simple (found in processed, refined foods like white sugar, pastas and white bread – used up quickly), or complex (found in vegetables, whole grain, brown rice and legumes – longer lasting energy). • Major source of energy for the body (it is good for you, we need it!!) but they highly affect blood sugar level. The body turns carbs into sugar (glucose). Excess glucose is stored as FAT as a reserve for extended periods of exercise. As they say, everything in moderation. • Sugar alcohols (or polyols) are a class of carbohydrates that are more difficult to absorb then sugars, and they contribute less calories than other carbs. They can be a good sugar alternative for people with diabetes. • Common ones are Xylitol, Erythritol, Sorbitol, Maltitol. • The name is misleading, they will not get you drunk. They do not contain ethanol ;) • They tend to be ‘difficult to digest’. Fat Macronutrients • The word itself has a negative feel to it, but fats are essential for good health. They participate in energy production, cell production, oxygen transport, blood clotting, and production of prostaglandins (very active hormone-like substance we use to heal). • Fats can be saturated vs unsaturated. • Saturated fats: Usually solid at room temperature. It is found in dairy and in meat. Common ones are butter, lard, palm and kernel palm oil, coconut oil and palm oil. To be consumed lightly. • Unsaturated fats: Better alternative than saturated. They can be monounsaturated (olive and canola oil) or polyunsaturated (sunflower oil, safflower oil, corn oil). Omega 3 fatty acids (found mostly in fish) are important to our health, as they assist in growth, development and brain function. • Transfats are found in fried foods, baked goods, processed foods and margarine. To be avoided. They raise bad cholesterol, and offer no nutritional benefit. • Hydrogenated fats are simply oils that have hardened. They can be fully or partially hydrogenated, and they should be avoided as they usually contain high levels of transfats. Protein Macronutrients • Protein is found in fish, meat, poultry, dairy, eggs, tofu, nuts, legumes, grains and beans. • Proteins build and maintain muscle, organs, skin and blood. They also provide us with energy. Our antibodies and enzymes are all proteins, as are many of our hormones. • Regular functioning people should not need protein supplements. Requirements are greater for physical activity and exertion, during pregnancy and childhood growth and development. We cannot store excess protein, it can be converted to sugar or fat. • Proteins are made of amino acids, the ‘building blocks of life’. Some we produce, others we need from our diet. Aside from water, they are the most abundant kind of molecules in our bodies. Fiber Macronutrients • Fiber is found in whole grains (brown rice, wild rice, oatmeal, barley, bulgur, kamut, spelt, quinoa and millet), whole grain products (whole wheat bread, cereal and pasta), vegetables, fruit and legumes. • It increases satiety (helps in weight management), lowers cholesterol, and decreases risk of some major diseases, like heart disease and diabetes. • Fiber fits in the complex carbohydrate category. They can be water-soluble (digestible – regulates sugar and cholesterol levels) or water-insoluble (nondigestible – absorbs water, speeds digestion through the intestinal tract, effective treatment for constipation). Water Macronutrients • You get water from what you drink and what you eat. It makes up 2/3 of the weight of the human body. • Water keeps your temperature normal, it makes up saliva, it lubricates joints, protects your spinal cord and other tissues, and gets rid of waste and toxins through urination, perspiration and bowel movements. • Experts usually recommend 6 to 8 eight-once glasses of water every day. • Dehydration is serious, and more common than you think! • Unfortunately, water will not cure dry skin or dry lips, unless you are severely dehydrated. Superfoods Superfoods are known for their health benefits and nutritious value. There are some pretty lengthy lists, but here are some of the ones that seem to come up the most. • Rhubarb • Kefir • Walnuts • Pumpkin seeds • Hemp seeds • Kale • Goji berries • Açai • Seaweed (algae) • Cinnamon • Cocoa • Chia seed • Quinoa • Blueberries • Coconut oil • Beans and lentils • Salmon • Bee polen • Shallots • Spinach • Aloe vera • Turmeric • Tea (green or black) Portions & Servings • Our portions and servings are generally too big. By a lot, for some people! But when you don’t know… • What 1 serving looks like: • Meat, fish or poultry – deck of cards • Peanut butter – ping pong ball • Cereal – fist • Pancake – CD • Pasta, rice or potatoes – ½ baseball • Bread – cassette tape • Cheese – 4 stacked dice • Butter – 1 dice Nutrition labels – choose your poisons • X Natural: The term is not regulated. They can still contain artificial flavors, chemical preservatives, GMOs, pesticides, additives, etc. • √ Organic: Crops must be grown without pesticides, certain fertilizers and should not contain contaminants or preservatives. This is the label you want. • Red flags!! : Transfat, fructose, corn syrup, MSG, artificial sweeteners (aspartame, saccharin), white flour, hydrogenated oil, food dyes (blue, red and yellow), preservatives (ex. BHA, BHT), sulfur dioxide, potassium bromate (in bread), artificial flavor (content doesn’t have to be disclosed, but most likely contains chemicals) Processed Foods • Virtually every food that has a label and comes in a box, bag, jar or can is processed. A large number of ingredients that you don’t understand indicates a highly processed food. • They have a bad rep, because they tend to have high doses of sugar, salt, fat and chemicals, and tend to be low in nutrients and fiber. They often contain preservatives, colorants, and artificial flavor. • Some foods need processing to make them safe. Milk needs to be pasteurised for bacteria. Seeds need to be pressed to make oil. Frozen fruits and vegetables preserves most vitamins. Butter is cream that is separated from milk. • BUT most processed foods are harmful, like processed cheeses (Cheezwhiz, Kraft singles), processed meats (sausages, bacon, ham), microwave meals (frozen diners, instant noodle diners), margarine, ketchup, and the list goes on. Trends, Fads and Movements • Vegetarian: No meat, fish or poultry. • Vegan: No animal products, including eggs and dairy. • Kosher & Halal: Foods that conform respectively to the regulations of Jewish dietary law and Islamic law. Any meat must be slaughtered in a prescribed manner. • Clean eating: Consuming food the way nature delivered it. Organic foods, complex carbs (whole grains). No processed or refined foods (like white flour, sugar, bread and pasta), no trans fats, no preservatives. • Paleo: Consuming foods that were available to Paleolithic humans. Includes vegetables, fruits, nuts, roots, meat, and excludes dairy, grains, sugar, legumes, salt, alcohol and coffee. • Raw: Eating only uncooked, unprocessed foods. It may include fermented foods (yogurts, kefir), but not pasteurized, homogenized or non-organic foods. Dehydration and soaking are used (like soaking rice). • Gluten-free: Gluten is a protein found in wheat, barley, oats, rye and other grains. It causes problems for some digestive disorders, like celiac disease, irritable bowel syndrome (IBS), and other allergies and intolerances. Other important words to know… • Antioxidant: Chemical substance that protects against cell damage from free radicals. Free radicals are incomplete molecules that ‘attack’ other molecules to complete themselves. Sometimes they’re created by the immune system to fight viruses and bacteria, but some environmental factors like pollution, radiation, cigarette smoke and herbicides can spawn unwanted free radicals. These damage our DNA, and it accumulates with age, so it is important to consume enough antioxidants from fruits and vegetables, like berries, citrus, greens, tomatoes, oranges, carrots and mangos. Other important words to know… • Cholesterol: It is present in all parts of the body. It is both made by the body and obtained from animal products that you eat. We manufacture it in the liver, and it is transported in the blood. The ‘bad cholesterol’ combines with fatty acids (saturated fats) and can stick together to form plaque deposits in your blood vessels. Many adults have high blood cholesterol levels. • Insulin: A hormone secreted by your pancreas to regulate blood-sugar levels. Some people don’t produce sufficient amounts of insulin, either because of disease (diabetes) or simply because their intake of sugar is very high. Other important words to know… • Enzyme: Complex proteins that assist in or enable chemical reactions. We use these throughout our body. The digestive enzymes are created by your glands, in your stomach, intestine, pancreas and liver to break down food into nutrients. • Starch: Starch is the most common complex carb in our diets. It is found in potatoes, grains (cereal, bread, pasta, anything with flour), corn and rice. It has no taste or odor, and is often used to thicken liquids in cooking. Like all carbs, it is broken down into SUGAR by our body. Some starches are nutrient-rich, like sweet potatoes and plantains, but most are poor in nutrients. Some starches are called resistant (like beans, brown rice and barley) and are not turned into sugar as easily, or at all. References and recommendations • 21 Day Tummy Diet by Liz Vaccariello • It sounds like a sketchy diet book, but it is actually very interesting. It circles the whole FODMAP issue and different foods that can be problematic for digestion. • Brûleurs de graisses de M. Grillparzer (French, sorry) • Informations sur les bons choix alimentaires, programmes d’exercises et programme de nutrition de 10 jours. • Look Better Naked by Michele Promaulayko • I love this book. I didn’t use it much for this presentation, but it is a bible for women. It covers nutrition, menus, beauty, fitness, and anything to boost a woman’s self-love. How to look good and feel good! • www.nutritiondata.self.com • www.healthycanadians.gc.ca • www.dietitians.ca • Worth mentioning that I subscribe also to the following magazines that you might enjoy on the subject: Better Nutrition, Women’s Health and Clean Eating.