A Holistic Approach to EatingKim Evans APRN CNS-BC AHN-BC

Why is Nutrition important?

8 out of 10 of the top causes of death in the US have a nutritional component

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Unfortunately very little nutritional education in Health Sciences

Huge disconnect between what we eat and health

“Most medical and nursing providers are functionally illiterate when it comes to nutrition”

Dr. Andrew Weil

Dr. Andrew Weil “Worst Possible Diet”

Houston We Have a Problem

Two Major Industries Are Killing Us

Health Care Industry

Lack of Patient Centric Systems

Disease Care vs HealthCare

Food Industry GMO’s (Genetically Modified Organisms)

Highly Processed Non-nutritious Foods

Changes in the Food Industry

• As late as the 1950’s people were consuming locally grown food, bought fresh and eaten in a mindful, unstressed atmosphere.

• Today – eating in car, on the run. > 40% of our food expenditure is outside the home.

Current Status of Food Production and Nutrition in our Country

Corn and Soy are subsidized - very cheap grains

Used for everything

Fresh fruits and vegetables are not currently subsidized and are much more expensive

Food Industry has convinced us that …

Cooking is hard, time consuming and messy

Eating healthy is expensive

Processed foods are nourishing and convenient

Farm Bill should be called the Food Bill

This greatly affects ALL Americans - not just farmers.

GMO’s are banned in all European Countries, China and Japan

Dairy industry - Has been wrecked with overuse of antibiotics and use of Bovine Growth Hormone.

Jeffrey Smith Institute for Responsible Technology

Monsanto

Roundup Ready Pesticides

Not supposed to be able to survive human GI tract.

Health Consequences◆ 2 types of genetically modified crops

–Herbicide Tolerant Roundup Ready Soybeans can be sprayed with Herbicides – This is showing up in our food – Causing Birth defects and cancer

◆ Corn and cotton – produces their own pesticide – Breaks open the stomach of insects and kills them (BT Toxin – insists that this doesn’t effect humans – however study last week showed that – breaks open holes of membranes of human cells – effects gastrointestinal tract.

◆ 93 % of pregnant women had BT toxin in blood and 80% in unborn fetuses.

Nine GMO Crops◆ Corn ◆ Canola ◆ Soy ◆ Cottonseed ◆ Sugar Beets ◆ Hawaiian Papaya ◆ Crooked Neck Squash ◆ Zucchini ◆ Alfalfa

Dairy

• Avoid dairy products from cows injected with GM Bovine Growth Hormone (rbGH or rbST) – Increases level of IGF-1 (increases risk of breast,

prostate, colon, lung and other cancers) – Premenopausal women with high levels of IGF-1

are 7 times more likely to develop breast cancer

Health consequences of GMO’s / IGF-1

Increased incidence of estrogen related, prostate and colon cancer.

Infertility

Allergies

Auto-immune disorders

Young girls developing breasts at 8-9 years old

Onset of menses - 10-11 years old

As a result … Americans are:

One of the most obese Nations in the World

One of the most sickest Nations in the World

Oblivious that what they eat or drink affects their body chemistry.

What can you do?Educate yourself on whole, healthy nutrition

Model healthy eating

Call your broker TODAY and have him sell any and ALL stock even remotely related to Monsanto.

Support local farmers

Eat organic whole foods

Stop eating fast food and processed foods.

Choose whole healthy foodsChoose this ………… Instead of that

Make YourSELF a PriorityBalance Your Physical Energy

!Avoid substances that weaken you – Artificial Sweeteners – Caffeine – Nicotine – Carbonated

Beverages

Nurse’s Week 2014

Health Care Providers and Hospitals should be Role Models of Healthy

Nutrition

Can you imagine….

If all health care providers consumed organic, whole foods and eliminated processed foods, fast foods and non-nutritive foods?

If Hospital cafeterias were gourmet restaurants and included cooking classes to teach people how to cook healthy, nutritious food?

If ALL patients were served whole healthy food (including those requiring enteral feedings or supplemental nutrients)?

Healthy or Unhealthy?Water, Corn Maltodextrin, Corn Syrup Solids, Sodium & Calcium Caseinates, Canola Oil, Corn Oil, Soy Protein Isolate, Fructooligosaccharides, Medium-Chain Triglycerides, Oat Fiber, Soy Fiber, Potassium Citrate, Calcium Phosphate, Gum Arabic, Sodium Citrate, Magnesium Phosphate, Soy Lecithin, Magnesium Chloride, Carboxymethylcellulose, Ascorbic Acid, Choline Chloride, Potassium Chloride, Taurine, L-Carnitine, Zinc Sulfate, dl-Alpha-Tocopheryl Acetate, Ferrous Sulfate, Niacinamide, Calcium Pantothenate, Manganese Sulfate, Cupric Sulfate, Thiamine Chloride Hydrochloride, Pyridoxine Hydrochloride, Riboflavin, Vitamin A Palmitate, Folic Acid, Biotin, Chromium Chloride, Sodium Molybdate, Potassium Iodide, Sodium Selenate, Phylloquinone, Cyanocobalamin, and Vitamin D3. Contains milk and soy ingredients. !Protein - 17% Carbohydrates - 53.6% Fats - 29.4%

Nutritional Priorities Elimination of Dis-Ease

One Size does not fit All

APO E Gene DietAPO E gene is the gene that carries cholesterol through the body.

Three different alleles - 2, 3, 4

Six different possible combinations

2/2, 2/3, 2/4, 3/3, 3/4, 4/4

Each genotype has a different fuel source requirement

What does APO E mean?

➢APO E is short for apolipoprotein ➢There is a series of apolipoproteins (A,B,C,

etc.) ➢Called APO E because it’s the gene that is in

charge of synthesizing apolipoprotein E, an important component of cholesterol metabolism.

Food-type Preferences of Apo E Genotypes

➢Apo E 2/2-prefers more long-term fuel ➢Apo E 2/3-prefers more long-term fuel ➢Apo E 3/3-prefers a balance of long & short-

term fuel ➢Apo E 4/2-prefers a balance of long & short-

term fuel ➢Apo E 4/3-prefers more short-term fuel ➢Apo E 4/4-prefers more short-term fuel

General Healthy Nutrition

◆ All Three Macronutrients are Important – Fats –Carbohydrates –Proteins

Simply put:➢ “The wrong environment for a particular Apo

E genotype can push the body to produce high levels of cellular inflammation as it attempts to fight the affects of its environment. This can result in chronic illnesses” McDonald, 2007

➢Chronic diseases such as diabetes, CV disease, hypertension, obesity, gout, arthritis have a common thread of chronic cellular inflammation

Eating for EnergyUnderstand role of the 3 macronutrients

Eat breakfast - include a high quality protein

Avoid sugar, caffeine or artificial sweeteners

Eat food, mostly plants, and not too much.

If it’s a plant, eat it; If it was made in a plant, don’t.

(Last 2 are quotes from Michael Pollen - Author of Food Rules and In Defense of Food))

Choose Healthy Carbohydrates

1. Eat 8-10 Servings of Fruits and Vegetables daily 2. Choose low glycemic, high fiber carbohydrates brown rice, sweet potatoes, whole grain breads, oatmeal 3. Eliminate ALL high fructose corn syrup 4. Limit sugar to < 10 gms/day

Carbohydrates

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Are you sensitive to gluten (or the pesticide used on that wheat product?)

Sugar High Fructose Corn Syrup

◆ Eliminate High Fructose Corn Syrup ◆ In 1915 the Coca Cola bottle was 6.5

oz. ◆ In 2010, now Coca Cola bottle is 20 oz.

◆ Dr. Robert Lustig: –Sugar: The Bitter Truth –Fructose – Biggest contributor to

Nonalcoholic Fatty Liver Disease

Choose Healthy Fats

! Avoid Hydrogenated or Partially Hydrogenated Oils

Nuts Nut Butter Seeds – Pumpkin, Flax, Sesame, Sunflower Be aware that there are 9 calories per gm for fats

Healthy Fats

◆ Monounsaturated Fats –Olive oil –Olives –Nuts –Avocados

◆ Polyunsaturated Fats –Seed oils –Seeds (pumpkin seed/flax seed) – Fish

Unhealthy Fats◆ Saturated Fats – Significantly limit

–Meats –Dairy Products –Processed foods

◆ Trans Fats - Avoid –Crackers, cookies –Margarine –Peanut butter –Anything that has hydrogenated or partially

hydrogenated fats

Role of fats and incidence of breast cancer

◆ High fat diets have been associated with increased incidence of breast cancer !

◆ HOWEVER ◆ Type of fat makes huge difference!! !

◆ Omega 3 Fatty Acids actually protect against breast cancer

Choose Healthy ProteinsLimit Animal Protein (Meat and Dairy) to one serving in 24 hours Eat salmon, sardines, or tuna at least 2-3 times weekly. Include Plant Based Protein Beans, Legumes, Tofu, Tempe, Edamame Beans

! Click to edit Master text styles

Holistic Eating Practices How You Eat

!Stressed Eater - Sympathetic Dominance - Digestive Shut down

!Relaxed Eater - Parasympathetic Dominance - Full Digestive Force

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Digestive System - Begins in your Mind Enteric Nervous System

● Chew Food ! Saliva contains salivary ! amylase!

● Stomach !● Churns food!● Mixes with hydrochloric

acid and pepsin!● Stays in stomach 45 “ to 4

hours until liquefied!● Leaves stomach as ! chyme

! Marc David - The Slow Down Diet: Eating for Pleasure, Energy and Weight Loss

Alignment with rhythms of life brings our metabolism into its fullest force! Digestive and calorie burning metabolism are strongest when the sun is highest in the sky

(lunchtime) and weakest in the late evening hours ! Skipping breakfast and lunch or underrating at these meals slow down metabolism and

inhibits weight loss. ! Eating at irregular and unpredictable times each day causes our digestive and calorie -

burning metabolism to fall out of sync. ! Excessive consumption of refined carbohydrates causes a rhythmic meltdown, making the

brain think it’s summer and signaling the body to store fat.

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Thoughts are energy - What we think about food effects how we process it

! Negative thoughts about food directly inhibit digestion through nerve pathways, hormones, neuropeptides, and other bio-substances. Positive thoughts about food enhance digestion via these same pathways.

!! Bless it and Call it Fish!

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Holistic Eating PracticesPlan family meals

Encourage everyone to be involved

Let meal times be enjoyable

Create rituals of sharing the “best thing that happened today”

Pray before you eat

Eat slowly and mindfully

Steps to Slower EatingEat at a table, sitting down, using a plate and utensils.

Take small bites and chew each bite thoroughly. Count your chews- start with 10 chews for each bite of food and try to increase it.

Don’t put more food into your mouth until the previous bite is completely swallowed.

Put your eating utensils down between bites.

Eat high fiber foods that require more energy to chew.

Cont….Eliminate distractions like TV, reading or computers.

Don’t eat while you drive, walk or shop.

Play mellow music while you eat.

Sip water in between each well-chewed bite of food.

Don’t eat alone if possible. Avoid eating with fast eaters; try to eat with slow eaters.

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Linda Foley Woodrum - Eating Well: Simple Steps to Better Health and Wellness. From Getting Well: Mind, Body & Spirit

Food For Thought - Nothing Tastes as Good as Being Healthy Feels • Take Care of Yourself • Nutrition is the #1 Integrative Medicine Tool for

Health and Disease Prevention

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Thank You for your time and attention

Happy Eating!