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Healthy Eating Food is not simply about sustenance, but also determines your strength, size, short and long term health - in effect your length and quality of life. The medical experts…. • Leading experts believe that the role of diet in health is enormous. • We know that heart disease, high blood pressure, diabetes, etc. are linked, at least in part, to what we eat. • Many other major and minor ailments can be linked to poor nutrition • Half of UK adults are overweight • 80% of adults with diabetes have a type triggered by weight-gain • Experts estimate between one and three quarters of all cancer is diet related. • Food is not only a vital fuel, but also a medicine and we are recognising the need to check the quality of this fuel “Let food be thy medicine….” -Hippocrates (460-377 B.C.) • The last decade has seen huge increases in the idea of food as medicine. • 4000 years ago - garlic used as medicine • 500 years ago - fresh fruit and vegetables cure scurvy • 150 years ago - salicylic acid first isolated from willow bark (natural forerunner to today’s aspirin) • Yet we have become dependant in the West for chemical drugs to effect cures. • He who takes medicine and neglects to diet wastes the skill of his doctors. ~Chinese Proverb Food for your time of life • Age 20-35 - health and fitness taken for granted • bone building until optimum bone mass reached at 35yrs – calcium and magnesium essential • People plan families - important for both men and women • Zinc, Selenium & Vitamins E and C help fertility. • Age 35-45 - metabolic rate slows and weight gain occurs • Plenty of fresh fruit and vegetables for antioxidants and protective phytochemicals • Healthy diet boosts brain power, mood and memory Food futures…. • Genetically modified foods - crop and animal breeders have been trying to obtain optimum yields for thousands of years • All living things have a “blueprint” giving characteristics • Scientists can remove genetic material from one organism and insert it in another to bypass natural evolution. • Up to 60% of processed food may contain GM soya • Advantages - food stays fresher for longer and can have healthier profile. Increased yields and less waste - price control • Disadvantages - Ethical? Tampering with nature? Long term effects? Superweeds? What is Spirulina ? • Spirulina is a microscopic blue-green algae that exists as a single celled organism turning sunlight into life energy. • Spirulina provides vitamins, many minerals, essential amino acids, carbohydrates and enzymes. Spirulina is at least 60% vegetable protein, which is predigested by the algae, making it a highly digestible food. It is higher in protein than any other food. Its outstanding nutritional profile also includes the essential fatty acids, GLA fatty acid, lipids, the nucleic acids (RNA and DNA), B complex, vitamin C and E and phytochemicals, such as carotenoids, chlorophyll (blood purifier), and phycocyanin (a blue pigment), which is a protein that is known to inhibit cancer. Protein, Carbohydrates & Fats • The main food groups: – It is important to get a varied range of quality products from these food groups. • By making a few small choices in our diet, we can make a significant difference to the way we feel and function. • Try to get all these food groups into your diet every day. Protein After water, protein is the main constituent of our body – from our eyelashes to our dna… all is made from protein and we need good sources for our body to function. Best sources of protein: •Fish •Meat •Eggs •Organic dairy foods •Nuts & seeds •Quinoa & other grains •Pulses & Beans •Spinach Carbohydrates • Carbohydrates are essential as our body uses them for energy. • Fibre comes from the carbohydrates that we eat – without fibre, our bodies can’t clean out properly and digestive and toxic problems will arise and can lead to disease. • An average persons diet consists of too much refined, fast releasing, low fibre type of carbs, Unless we are burning off athletic amounts of energy, these types release too much sugar into our blood and get stored into fat. • Bad carbs: – Sugar – white flour found in snacks, bread, pasta and pastry – potatoes Good carbohydrates Carbs get broken down into glucose that our body uses for energy. The more complex the carbohydrate is, the slower it is to break down and the more we gain nutritionally. •Whole grains – Oats, brown rice, wholewheat, buckwheat, rye, spelt, barley •Vegetables •Fruits •Beans All of these sources contain a wide range of vitamins, minerals and fibre (compared to bad carbohydrates that contain virtually none). Fats Fat has many important functions in our body, the main ones as follows: •Energy storage •Transportation of nutrients around the body •Constituent of cell membranes Not all fats are bad. In fact, the good fats are essential to life and should be included in the diet regularly. Eating a low fat diet could mean missing out on a vital nutrient for our health. Good fats v Bad fats Good for: Bad for: Lowering cholesterol, brain function, joint care, healthy skin, healthy heart and many more…! Raising cholesterol, weight gain, cardiovascular disease, toxicity, inhibiting the good fats! Unsaturated fats: • Oils (olive oil, sunflower oil etc…) • Nuts and seeds • Oily fish (salmon, mackerel, sardines) • Olives • Avocados • Fish oil Saturated and trans fats: •Fried foods •Heated oils (olive oil or butter is the healthiest choice for cooking) •Animal fat •Cheese, butter & cream Water! • Our bodies are made up of 55-70% of water. It does not replenish itself therefore we must ensure we replace the water we lose on a daily basis. • Hydration is key to our body functioning correctly by: – Nourishing our cells – Regulating metabolism – Replenishing body fluids, eg saliva, joint lubrication etc – Body temperature regulation – Digestive function by nourishing our digestive tract and ensuring elimination of waste. • Aim to drink 8 glasses per day