Download Nourishing Families

Nourishing Families
Martina Kocianova
Bauman College Eating 4 Health Model
© 2010 Bauman College
USDA My Pyramid and My Plate
© 2010 Bauman College
© 2010 Bauman College
quality is key
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raw / whole
unprocessed / cooked at home
the less processed the better
organic / non GMO
Carbohydrate
Simple –
monosaccharide – one sugar molecule
fructose (HSCF)
glucose – used by cells for energy
galactose
disaccharide – 2 sugar molecules
Sucrose (Glucose + fructose) table sugar
lactose (galactose and glucose) milk sugar
Complex –
polysaccharide – chain of several sugar molecules
starches
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Refined flour – wheat berry contains
bran, germ and endosperm
 Bran and germ contain vitamins /
minerals/ fiber– taken out
 Endosperm – sugar
 then processed
 quick digestion and absorption
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Affects of poor blood sugar
regulation
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poly and monosaccharides
 organs overworked and stop working properly
 Hypoglycemia and Diabetes / Hyperglycemia
Sugar used for energy
 unused sugar stored in the liver and converted and
stored as saturated fat
 this fat is sticky
 Conversion to saturated fat and storage results in
weight gain and obesity
 The sugar molecules are sticky (sugar is sticky when
cooking)
 clog arteries – turn to plaque
Sources of Good Sweetners and Sugars
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Sweetners:
Stevita™
Brand names include:
SweetLeaf®
NuStevia™
Honey Stevia Leaf™
Truvia™
PureVia
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Other good sweetener
selections:
Fruit
Honey
Date sugar
Maple syrup
Molasses
Sorghum syrup
Brown rice syrup
Barley malt syrup
Blue Agave syrup
Fruit juice concentrate
Xylitol
Yacon syrup
Artificial Sweeteners to avoid:
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Sucralose (Splenda)
Aspartame (Nutrasweet, Equal)
Saccharin (Sweet’n Low)
Fats
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why fat is good for you
 Heart
 Brain (60 % of brain made of fat)
 Eyes
 Nerves
 Fat soluble vitamins – A, D, E, K (req
fat for absorption)
 Hormones manufacture
Types of fat – fatty acids
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Saturated - avocados, coconut,
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Monounsaturated – nuts, olives,
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Polyunsaturated
animal / meat & eggs
avocados, meats / dairy
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Omega 3 - nuts, seeds - flaxseed,
sea veg, wild fish / salmon
Omega 6 - vegetable oils
Standard American Diet
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SAD – processed and fast foods
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High fat intake, includes low mono and poly but high in
saturated fats and trans fats; OR
low / non- fat diets: low on saturated, mono and poly
but high in trans fat and sugar
Standard American Diet
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EFFECT
 Damage in the body from damaged fats
 Inflammation – including in the arteries
 Body makes cholesterol – natural bandaid,
 then too much sugar made into sticky
saturated fat
RESULT
 Cardiovascular disease
 HBP
 high cholesterol clogging arteries
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SAD is 20:1 Omega 6 to Omega 3
Should be 2:1 Omega 3 to Omega 6
Animal feed high in grains also has hi O6 meat /
milk /egg
Healthy diet should be
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75% mono and poly and 2
5 % saturated;
no trans fat
Dairy
Dairy - why it's bad for you
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Grass fed / pastured vs grain fed (organic
feed)
The Calcium issue*
Best forms of supplementation:
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Calcium citrate, Calcium glycinate, Calcium
Hydroxyapatite
Very common, but not best : calcium
carbonate
Sources of Calcium
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Kelp
Dairy—Cheese, Cow milk (best raw), yogurt
Goats’ milk
Green leafy veg: Dandelion greens, Collard greens, Kale,
Turnip greens, bok choi
Tofu
Sesame seeds
Almonds
Figs, dried
Vitamin D
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D2 v D3 (cholecalciferol)
Gluten & Casein
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Gluten
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protein in wheat, barley and Rye
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Casein
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Affect neurotransmitter receptor cites
List of symptoms
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Protein in dairy
Gluteomorphin and Casomorphin
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Endosperm
Incl, but not limited to gastrointestinal, bloating,
constipations, arthritic pain, brain fog, depression, etc….
Elimination / provocation diet
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Gluten – same as drug, getting off can have withdrawals –
will feel worst before will feel better
Genetically Modified Organisms
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GMO –
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may cause kidney / liver damage
gluten may be different
never organic
genes used to splice incl e.coli and
antibiotics
what a day of good nutrition looks like
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3 to 5 meals per day
Breakfast – protein based, low sugar
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start with warm lemon water
Oatmeal (not instant)
eggs
meat
greens
green / protein smoothie
what a day of good nutrition looks like
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Snacks
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Fruit
Raw vegetables
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Carrots, celery with humus
Nuts / seeds
Smoothies
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Popsicles
Pear and Bok Choy smoothie
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Protein 0.67 gram
Carbohydrates 27.51 gram
Sugar 17.44 gram
Dietary Fiber 5.51 gram
Soluble Fiber 1.14 gram
InSoluble Fiber 4.36 gram
Fat 0.21 gram
Saturated Fat 0.01 gram
Trans Fat 0 gram
Mono Fat 0.04 gram
Poly Fat 0.05 gram
Folate 12.46 microgram
Calcium 16.02 milligram
Iron 0.3 milligram
Magnesium 12.46 milligram
Phosphorus 19.58 milligram
Potassium 211.82 milligram
Sodium 1.78 milligram
Zinc 0.17 milligram
Vitamin C 7.47 milligram
Omega-3 0 gram
Omega-6 0.05 gram
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Carbohydrates: 1.53 g
Fiber: 0.7 g
Sugars: 0.83 g
Total Fat: 0.14 g
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.011 g
Polyunsaturated Fat: 0.067 g
Cholesterol: 0 mg
Micronutrients:
Calcium: 74 mg
Iron: 0.56 mg
Magnesium: 13 mg
Phosphorus: 26 mg
Potassium: 176 mg
Sodium: 46 mg
Zinc: 0.13 mg
Vitamin C: 31.5 mg
Thiamin: 0.028 mg
Riboflavin: 0.049 mg
Niacin: 0.350 mg
The Perfect Main Meal
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Lean Protein
 Ocean fish
Good Fats
 Avocado
 Olive oil dressing
Complex Carbohydrates
 Brown rice
 Leafy Greens
 Colorful, crunchy veggies
 Herbs
Water or tea
© 2010 Bauman College
Final thoughts…
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take it slow - one item at a time
it’s not what you do sometimes but most
of the time that counts – ok if not 100 %
everyday
look at the week, not each day
Eat what you like, not what you don’t
like
Further reading and resources…
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Books
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Nourishing Traditions by Sally Fallon, Mary Enig, Ph.D
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Know Your Fats by Mary G. Enig, Ph.D.
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The Diet Cure by Julia Ross, M.A.
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Wheat-Free, Gluten-Free Cookbook for Kids and Busy Adults by Connie Sarros
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What's to Eat? The Milk-Free, Egg-Free, Nut-Free Food Allergy Cookbook by Linda Marienhoff
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Websites
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WHFoods.com
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Cspinet.org
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Marytoscano.com
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Magazine
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Coss
Living Without Magazine