Head to toe nutrition one

Head to Toe Nutrition Program Overview

Jessica RinaldiNutrition & Dietetics 

American Sign Language California State University, Fresno

 [email protected]

Topics Head: Nourish your noggin Heart: Don’t let the beat drop Stomach: Churn baby Churn Bones: Avoid the snap, crackle, pop Muscles: I’ve got the Power Skin: Prevent Gravity and the Saggy

Syndrome

Nourish your Noggin

Blueberries  "Brainberries"

protect the brain from oxidative stress and may reduce the effects of Alzheimer's and dementia

add at least 1 cup of blueberries a day (fresh frozen or freeze dried)

Wild salmon

Deep-water fish or sardines and herring

Rich in omega-3 essential fatty acids: which are essential for brain function anti-inflammatory substances

Recommendation: 4-ounce serving, two to three times a week.

Nuts & Seeds  good sources of vitamin E

oz a day of :walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed

unhydrogenated nut butters such as peanut butter, almond butter, and tahini.

Raw or roasted try to buy unsalted nuts.

Avocados fatty fruit (monounsaturated fat) which

contributes to healthy blood flow

Healthy blood flow means a healthy brain

Low blood pressure promotes brain health

Add ¼ to ½ a day

Whole Grains

Oatmeal, whole-grain breads, and brown rice can reduce the risk for heart disease.

Try wheat germ (technically not a whole

grain) it has fiber, vitamin E and omega-3s.

½ cup of whole-grain cereal, 1 slice of bread two-three times day 2 tablespoons of wheat germ a day.

Vitamins: B12 basic cell processes in the nervous system deficiency symptoms: fatigue, shortness

breath, diarrhea, constipation, problems concentrating, and memory impairment

Lack of B12, the communication between different parts of the brain is less efficient

B12: meat (especially liver), seafood, eggs, milk and cheese.

Vitamin B6 and Folate found in leafy greens, citrus fruits,

peas and beans

found in potatoes, bananas, chick peas, and oatmeal.

Vitamin B6 and folate work with vitamin B12

Curcumin, Spice of (Mental) Life

brain-protective powers againts amyloid-beta plaques that form in Alzheimer’s patients.

benefits : anti-oxidant, anti-inflammatory, and anti-amyloidal agent

Vitamin D: “sunlight vitamin" synthesized when ultraviolet rays from the sun

hit skin

neuron growth & development, brain function: learning, memory,

neurotransmitters, & motor processes

Low levels linked to depression stress and anxiety

Best food source is fatty fish, salmon and tuna, beef liver, egg yolks, cheese, and mushrooms.

Look for products fortified with vitamin D, like milk and some breakfast cereals.

Power Foods Blueberries & Strawberries Spinach & kale Oranges, sweet potatoes, eggplant,

grapes, and some dark chocolate Drink coffee, tea, and red wine in

moderation for added antioxidants.

Final Checklist It’s never too late to reverse the effects of poor nutrition

Add healthy fats like omega-3 and -6s to boost brain power

Eat moderate amounts of complex carbohydrates

Fruits and veggies with vivid colors for phytochemicals and antioxidants.

Keep B12 levels high, with high quality animal proteins, like lean meat and low-fat dairy.

Add healthy plant-derived proteins like tofu, beans, nuts, and quinoa.

Talk to your doctor if you suspect you may be low in a nutrient. blood test to determine if any deficiencies

References http://www.google.com/imgres?imgurl=http://www.organicgardening.com/sites/default/files/images/

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https://www.google.com/search?q=wild+salmon&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=cR0sVJTnG8j0iQKg44DYCw&ved=0CAcQ_AUoAg#facrc=_&imgdii=_&imgrc=BZT9iCvjPF7uoM%253A%3B7z2KLCu3U8gcbM%3Bhttp%253A%252F%252F1.bp.blogspot.com%252F-DPdRnab7Kwo%252FT8pGuCeWsCI%252FAAAAAAAABoE%252F-PKtqzyk9ao%252Fs1600%252FWild%252Bsalmon%252Bprice%252Bcut%252B002.jpg%3Bhttp%253A%252F%252Fdoyoureallyknowwhatyoureeating.blogspot.com%252F2012%252F06%252Fcostco-slashes-price-for-fresh-wild.html%3B1600%3B1200

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https://www.google.com/search?q=whole+grains&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=mSYsVLnpM4KuogTwpYL4Cw&ved=0CAYQ_AUoAQ#tbm=isch&q=avocados&facrc=_&imgdii=_&imgrc=cNO3YnrcstoOtM%253A%3BOuFUCPCxmroF4M%3Bhttp%253A%252F%252Fabout.sweatguru.com%252Fwp-content%252Fuploads%252F2014%252F06%252Favocado-and-leaves.jpg%3Bhttp%253A%252F%252Fabout.sweatguru.com%252Favocadopudding%252F%3B4243%3B2828

https://www.google.com/search?q=whole+grains&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=mSYsVLnpM4KuogTwpYL4Cw&ved=0CAYQ_AUoAQ#tbm=isch&q=whole+grain+logo&facrc=_&imgdii=_&imgrc=nqlQJm_KCYepwM%253A%3BAAvDnhgSl9FNVM%3Bhttp%253A%252F%252Fwholegrainscouncil.org%252Ffiles%252Fimages%252FCollage_webres.jpg%253F0%3Bhttp%253A%252F%252Fwholegrainscouncil.org%252Fwhole-grain-stamp%3B300%3B205

https://www.google.com/search?q=whole+grains&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=mSYsVLnpM4KuogTwpYL4Cw&ved=0CAYQ_AUoAQ#tbm=isch&q=Curcumin&facrc=_&imgdii=_&imgrc=I-pJpTD4HhxFqM%253A%3B7c6YsL8a1SYeQM%3Bhttp%253A%252F%252Fwww.precisionnutrition.com%252Fwordpress%252Fwp-content%252Fuploads%252F2013%252F10%252Fcurcumin.jpeg%3Bhttp%253A%252F%252Fwww.precisionnutrition.com%252Fsurprising-supplements%3B600%3B399