Good Food can Change Everything

Sarah Keller-Boyd, MPH, CPSS

Certified Holistic Health Coach - Nutrition

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The Maze

Do you consider yourself healthy?

Good weight

Good energy level

Good mental clarity

Happy most of the time

What is holistic health?

• Treating the body as a whole, all systems and parts working in unison.

• Nourish the body, strengthen its immune system, protect it from foreign toxins so it can heal itself.

The body is very intelligent!

• A complex system of ever changing moving parts

• Each part has its job and is naturally capable of doing it well

• Our bodies designed to be healthy!

Do you feel Guilty Because the diet didn’t work?

Atkins Paleo Jenny Craig Radical Cleanses Juice Fasting South Beach Miracle Drinks Weight Watchers

Vegan/Vegetarian

Bio-Individuality

Why diets don’t work: We are all different.

~~ Contributing factors to one’s nutritional needs:Age Health HistoryAncestry LocationBlood Type MedicationsGender Occupation

Stress Level

Food that grows, or comes from something that grows!

Eat real food

Avoid artificial ingredients

• 3000+ approved by FDA, only a tiny fraction tested

• Many made synthetically from coal, tar and petroleum

• Increase risk of migraines, allergies, cancer and ADD.

Eat good fats

Omega 3 fatty acids are necessary for MANY things:

• Hormones building blocks

• Assist in absorption of vitamins A,D, E, K

• Prevent nervous system disorders

• Alleviate symptoms of depression

• Boost immune system

• Anti-inflammatory

Omega 3 Fatty Acids Cont’d.

• Keep skin youthful and supple

• Stabilize blood sugar to help burn fat

• Needed for fetal brain development

Monounsaturated Fats - MUFA

~ Found in a variety of foods and oils.~ Improve cholesterol levels ~ Decrease heart disease ~ Benefits insulin levels and blood sugar control

Polyunsaturated Fat - PUFA

~ Found in plant based foods and oils

~ Improve blood cholesterol level

~ Help reduce risk of Type 2 diabetes

Omega-3 Fatty Acids

~ Found in some fatty fish

~ Decrease coronary heart disease

~ May protect against irregular heart beats and lower blood pressure

levels

Sources of Good Fats MUFA & PUFA – olive oils, safflower oil, peanut

oil, corn oil

Omega 3 – salmon, tuna, trout, mackerel, sardines, herring

Plant sources – Omega 3 – ground flaxseed, canola oil, soybean oil, walnut, butternuts, sunflower seeds

Avoid bad fatsBAD fats (artificial): trans fat, hydrogenated oil, partially hydrogenated oil

Created to replace taste and texture without calories• Provide no nutritional value• Prevent nutritional absorption • Often lead to overeating *

• Raise LDL cholesterol and lower HDL cholesterol • Body cannot process artificial fats

• 90% packaged food in conventional grocery stores contains hydrogenated or partially hydrogenated oil

* 2011 study by Perdue University artificial fats confuse the body and actually lead to weight gain.

** Lancet Medical Journal 2001

e

Unhealthy Fats

Saturated• Animal sources such as red

meat, poultry, full fat products.

• Raise total blood cholesterol and low density lipoprotein (LDL)

• Risk of Type 2 diabetes

Trans Fat• Small amounts in some foods.• Made from partial

hydrogenated oils.• PHTF can increase unhealthy

LDL cholesterol and lower HDL cholesterol

• Found in beef fat, pork fat, butter, shortening and stick margarine.

GMOsGenetically Modified Organisms

Should We Eat GMOs Cont’d.

• GMOs or genetically modified organisms are plants or animals created through genetic engineering

• U. S. is largest producer of genetically modified crops.

• 60-70% of processed foods on U. S. shelves have GM ingredients.

GMOs Cont’d.

• Only 52% of Americans realize GM foods are sold in grocery stores.

• U. S. Government says GMOs are safe to eat.

• European Union say organics are healthier.

Eat nutrient-dense food

http://www.drfuhrman.com

Why buy Organic?

Organic food tastes better.

Fruits/Vegetables: No pesticides, fertilizers with synthetic ingredients, no irradation treatment, seeds and transplants chemical free, fertilizer is natural.

Animal products: Free of antibiotics, growth hormones, GMO feed and other drugs.

“Dirty Dozen” and “Clean 15”?

Foodnews.org

Sugar Sugar Sugar Sugar

OUR BRAINS LOVE SUGAR

Facts About Sugar• Average American today eats 156 lbs. annually Recommended : 6 tsp. women; 9 tsp men daily

Average: 22 tsp. daily for all Americans (WHO)

• Today, Americans consume almost 500% more soft drinks since 1940s (USDA study published 1999)

• Sugar is not a food, it is a chemical and some say it is as addictive as heroin and current studies indicate it is more addictive then cocaine. (Holistic Help – Hidden Dangers of Sugar Addiction)

Excess Sugar Consumption Linked to

• Dangerous levels of LDL cholesterol (bad types)

• Increased plaque deposits in arteries

• Breast and colon cancer

• HFCS linked to heart disease and stroke

Sugar and Inflammation

• Sugar consumption triggers chemical reactions in body that promote chronic inflammation.

• In the long term, inflammation disrupts normal functioning of immune system and wreaks havoc on your brain.

Continued Use of Sugar Decreases Insulin Production

• Elevated blood sugar levels can cause mental confusion.

• Low insulin has been linked to juvenile criminal behavior.

• Erratic emotional outbreaks follow a sugar binge.

How the Body Tries to Deal with Sugar

• Excess sugar stored in liver as glycogen

• Fatty acids formed

• Excess fatty acids go to vital organs – heart, kidneys

How the Body Tries to Deal with Sugar Continued

• With excess sugars, heart and kidneys slow down.

• Entire body affected by impaired functioning of heart and kidneys.

Sugar and Mental Shortfalls

DEPRESSION

• Symptoms of mood disorders accentuated by high blood sugar.

• Heavy sugar consumption increases risk of depression and worse outcomes in individuals with schizophrenia.

ADDICTION

• Sugar floods the brain with dopamine, changing the function of the brain over time.

• Excess sugar activates same reward centers as cocaine among people with addictive eating habits.

ANXIETY

• SAD worsens anxiety symptoms and impairs body ability to cope with stress.

• Sugar can produce symptoms that can be interpreted as signs of a panic attack.

• Sugar high/crash can cause shaking and tension, worsening anxiety.

LEARNING AND MEMORY

• May compromise cognitive abilities such as learning and memory.

• Damages communications between brain cells.

LINK BETWEEN SUGAR AND MENTAL ILLNESS

• Increased inflammation in the body.

• Disrupts immune system functioning.

• Research on sugar and mental illness has lead to professionals recommending sugar-free diets to patients.

Brain-Derived Neurotrophic Factor (BDNF)

Growth Hormone in the Brain

BDNF

• Responsible for new brain tissue

• Needed for learning, growth and normal brain functioning.

• High sugar diets decrease BDNF

BDNF Continued

• Low BDNF associated with depression, suicide, OCD, Alzheimer’s Disease, other dementia.

• Huntington’s Disease and schizophrenia.

Schizophrenia and BDNF

• Refined sugar consumption suppresses BDNF

• Refined sugar also causes increased inflam-mation in the body.

• BDNF and chronic inflammation linked to higher risk of depression and schizophrenia.

DO YOU WANT A CHANGE?

ARE YOU READY FOR A CHANGE?

GOOD FOOD CAN CHANGE EVERYTHING

References

American Medical Network Care 2 Empowering Health Everyday Health Institute for Integrative Nutrition Natural News Organic Trade Association Psychology Today USDA

WHOLESOME NU WAYSHealthy Foods 4 Healthy Living

Sarah Keller-Boyd, MPH, CPSS6771 Old Mocksville Road

Salisbury, NC 28144Telephone: 704-636-2780

Email: sarahboydhealthcoach@gmail.com

• Looking good

• Feeling good

• Living good