as Medicine

Food as Medicine_

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Can food be medicine to your body (healing, restoring,

regenerative)?

Do you feel better when you eat certain things? Do you feel worse

when you eat other things?

This session explores what constitutes a “healthy diet” and explains how a healthy diet can

improve your quality of life.

Objectives● Discuss what constitutes a “healthy diet”

● Describe ways that a healthy diet can improve your quality of life

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What do you think:Do Americans have problems because of the foods they eat?

Why or why not?

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BRFSS = Behavioral Risk Factor Surveillance System; an on-going survey conducted by CDC and state health departments.

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Obesity• The imbalance between low physical inactivity

and high calories in the diet is the main determinant of the obesity epidemic.

• In other words, we need to eat less and move more!

WHO Technical Report Series, No. 916 (TRS 916); Excerpts from the Executive Summary

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Diabetes

• Excess weight gain, overweight and obesity and physical inactivity account for the escalating rates of type 2 diabetes, worldwide.

• Diabetes leads to increased risk of heart disease, kidney disease, stroke and infections.


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Cardiovascular Disease: heart disease and stroke

• Worldwide, are to a great extent due to unbalanced diets and physical inactivity.

• Risk of ...heart disease and stroke, is reduced by eating less saturated and trans fats, and sufficient amounts of (n-3 and n-6) polyunsaturated fats, fruits and vegetables and less salt

• [Also] by consistent physical activity and controlling weight.


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Cancer

• Maintaining a healthy weight will reduce the risk for cancers of the esophagus, colorectum, breast, endometrium and kidney.

• Limiting alcohol intake will reduce risk for cancers of the mouth, throat, esophagus, liver and breast.

• Ensuring an adequate intake of fruit and vegetables should further reduce risk for oral cavity, esophagus, stomach and colorectal cancer.


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Osteoporosis and bone fractures

• Fragility fractures are a problem of older people.

• Adequate intakes of calcium (500 mg per day or more) and of vitamin D in populations with high osteoporosis rates helps to reduce fracture risk.

• Sun exposure and physical activity also strengthen bones and muscles.


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Healthy diets and physical activity...

• Are key to good nutrition and attribute to longer, healthier, and pain-free longevity.

• Are necessary to maintain a healthy weight at all stages of life.


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Recommendations

• People should eat less high-calorie foods, especially foods high in saturated or trans fats and sugar, and salt

• Be physically active; choose vegetables and legumes, and foods of plant and marine origin.

• This consumption pattern is not only healthier but more favourable to the environment and sustainable development.


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Healthy Eating

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1992: Food Guide Pyramid

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2011: MyPlate

Food as Medicine

• Updated food guideline

• Still endorsed by the USDA

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2011: MyPlate

“The Healthy Eating Plate, created by experts at Harvard School of Public Health and Harvard Medical School, points consumers to the healthiest choices in the major food groups…

[It] is based exclusively on the best available science and was not subjected to political or commercial pressures from food industry lobbyists.”

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What is Healthy Eating?

• Mindfully choosing nutrient-rich foods over toxic ones

• Mindfully eating for energy needs, not too much, not too little

• Mindfully eating to improve physical, mental and emotional health (HALT)

• Mindfully choosing foods that prevent sickness and disease

• In other words… MINDFULLY eating!

Food as Medicine

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Good Nutrition = Good Health

• Natural foods have multiple vitamins and nutrients in every bite

• Vitamins and nutrients have multiple effects in our body!• One vitamin deficiency can cause all sorts of problems!

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“An old-fashioned vegetable soup, without any enhancement, is a more powerful

anti-carcinogen than any known medicine.”

-Dr. James A. DukeLecturer, author, plant explorer and former USDA botanist with the Agricultural Research Service. Dr. Duke is also famed as an expert on herbs and alternative crop plants, penning titles such as the CRC Handbook of

Medicinal Herbs, Peterson Field Guide to Medicinal Plants, and many others.

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Vitamins and Nutrients

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Vitamins

Food as MedicineGreater need due

to worse environment

Repair damage

Normal body function (sleep, reproduction,

digestion, etc.)

Improve immunityVitamins

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Vitamins

Food as Medicine

• Vitamins and minerals build and balance biochemicals that regulate the body.

• For example: Neurotransmitters

• Chemical messengers; relay information between nerves in the brain

• Regulate mood, cravings, addiction, energy, libido, sleep, attention, memory, and pain (just to name a few!)

• Like hormones, neurotransmitters require a delicate balance to keep the body functioning at a peak level

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Vitamins & Mood

• “Nutrition can play a key role in the onset as well as severity and duration of depression.”

• “They are often deficient in many nutrients, especially essential vitamins, minerals, and omega-3 fatty acids.”

• “Studies have indicated that daily supplements of vital nutrients are often effective in reducing patients' symptoms.”

• “An effective therapeutic intervention is emerging, namely nutritional supplement/treatment.”

Food as Medicine

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Vitamins and Minerals Keep us “Chemically Balanced!”

• Vitamins & minerals must be ingested EVERY DAY!

• Water-soluble vitamins are depleted daily

• They are found in natural foods like vegetables, fruits, lean proteins, and whole grains

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Fruits & Vegetable Mantra:

“Fruits and vegetables keep us alive.Always remember to eat your 5!”

-Daniel Tiger

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B Vitamins

Food as Medicine

B vitamins are important for making sure the body's cells are functioning properly. They help the body convert food into energy (metabolism), create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues.

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Vitamin C (Ascorbic Acid)

• An antioxidant--helps protect cells from damage caused by free radicals. • Free radicals are compounds formed when our bodies convert the food we eat into

energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.

• Makes collagen--helps cells be more resilient; improves wound healing

• Helps the immune system work properly

• May help reduce risk of chronic disease, manage blood pressure, prevent gout, and protect memory and thinking

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Magnesium--the Miracle Mineral

• Magnesium is crucial to the body's function.

• Helps keep blood pressure normal, bones strong, muscle and nerve function, regulates blood pressure, supports the immune system and keeps heart rhythm steady.

• Symptoms of magnesium deficiency may include:• Migraine headaches -High blood pressure• PMS -Muscle fatigue/weakness• Depression/anxiety -Heart arrhythmia• Muscle tension, twitches & cramps -Osteoporosis

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Ashwagandha

• Ashwagandha has been used for over 3,000 years to relieve stress, increase energy levels, and improve concentration

• Best known for its ability to reduce CORTISOL--the stress hormone

• Those who take it report less irritability and more restful sleep (less waking up at night)

• It is tolerated well by most people, but it is a NIGHTSHADE and may not be suitable for those with diabetes or other health conditions. Always check with your doctor.

Food as Medicine

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Nutrients• The best way to get enough nutrients is to eat a varied, healthy diet, however…

Food as Medicine

• Most people can’t get enough vitamins through the foods we eat, so supplements can really help!

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Word of Caution• Always check with your doctor before starting a

supplement!!!

• Though supplements are largely safe, interactions are always possible, and may affect you in unanticipated ways.

• Example: Vitamin C consumption increases absorption of plant-based iron. If you are at risk for high iron, Vitamin C may not be a safe supplement for you.

Be healthy, but also please be safe!

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Improving Your Diet

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Colorize Your Plate

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Colorize Your Plate

Food as Medicine

Broccoli, kale, spinach, collard greens, avocado, kiwi, green grapes, Brussel sprouts, lime, peas, Swiss chard, and romaine lettuce

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Colorize Your Plate

Food as Medicine

Sweet potatoes, carrots, pumpkin, squash, cantaloupe, lemon, pineapple, peach, banana, papaya, oranges, and corn

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Colorize Your Plate

Food as Medicine

Apples, tomatoes, watermelon, red grapes, pomegranate, cherries, radish, raspberries, red peppers, strawberries, cranberries

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Colorize Your Plate

Food as Medicine

Purple sweet potatoes, beetroot, eggplant, blueberries, blackberries, squash, figs, purple cabbage, purple cauliflower, acai berries.

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Colorize Your Plate

Food as Medicine

Onions, mushrooms, white beans, cauliflower, garlic, turnips, ginger, potatoes, chickpeas, leeks, scallions, and coconuts

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Challenge Yourself• Go to the supermarket and buy a fruit or vegetable that

you’ve never had before

• Try to eat 50 different (healthy) foods in 50 days

• Fill half your plate with fruit and vegetables at every meal

• Cook with as many colors as you can incorporate. Not only is it beautiful, but it’s so good for you!

• Try roasting, steaming, and baking rather than frying or microwaving

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Beware of Poison!

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Drink Water!• Would you wash your hands with Mountain Dew?

• Would you clean a wound with lemonade?

• Water cleans our organs, eliminates waste (toxins) from the body, and heals cellular damage

• It takes more water to flush soda from your body than you actually get from the drink

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Toxic Food

• Sometimes foods naturally produce toxins• Green/sprouted potatoes• Mold

• Sometimes we deliberately put toxins in our body• But they taste so good!

• What can you think of that might be considered (delicious, but) toxic food?

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Toxic Food• Artificial anything! Our body can’t process synthetic

chemicals; these are often the culprit behind cancer and other chronic illnesses.

• Foods high in trans fats (synthetic fats)

• Sugar • Causes inflammation; refined flours/grains becomes sugar in our

bodies

• Things stored/cooked in plastic• Chemicals leak into water bottles/food

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● Choose organic and/or eat minimally● Look out for artificial anything

GMOs:Genetically Modified Organisms

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I don’t mean to scare you!• We ALL eat toxic food sometimes!

• Or microwave something in a plastic bowl. Yikes! I’m guilty!

• Amount matters!• One candy bar won’t make you fat• One candy bar every meal will!

• The goal is to REDUCE toxicity and INCREASE nutrients to achieve a healthy diet

• How do you do this?• One step at a time!

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Conclusion

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To Recap:• Food can be medicine! A healthy diet keeps us biochemically balanced

• Colorize; eat a rainbow diet• Use supplements to boost nutrient intake

• Vitamins and minerals can “cure” all types of physical and mental problems caused by nutritional deficiency

• In addition to eating healthy foods, we also need to avoid the toxic stuff that makes us sick!

• Choose water over any other drink•

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Tip of the Iceberg Lettuce

• There are so many ways to use foods/supplements to target problem areas.

• Consider talking to a nutritionist, naturopathic doctor, or even a consultant at your local vitamin or health food store.

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Consider...• How can you get more nutrients into your diet?

• Do you have particular problems/ailments that you want to try to “treat” with healthy food? Which problems?

• What is one step you can take toward healthier eating?

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Did we hit our objectives?

• Can you describe a healthy diet?

• Can you describe two ways that a healthy diet can improve your quality of life?

Questions?

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What future lunch & learn topics do you want to see in the future?

Write your answer in the chat!

Ascension WI EAP800-540-3758

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