A Holistic Approach to Eating Kim 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 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”
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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
!
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.
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
!
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
◆ 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.
!
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