Restoring Our Health

Preventing & Overcoming Chronic Disease

By: Xonna Clark and Maureen GeorgeMaryland University of Integrative Health Interns

What’s Ailing Us Today?

Blood Sugar

Issues

Heart

Diseas

e Brain Fog

Aging

Stress

Joint Inflammation

Cancer

FatigueThyroid

Imbalances

Digestion Issues

Why? Key Common Denominators

Modern Diet = Sugar + Salt + Fat

Nutrient Deficiencies

The Problem Busy lives—we want quick & easy Food manufacturers/marketers

Create & respond Quick, easy, long shelf life, “palatability”

Foods loaded with Sugar + Salt + Fat When one is reduced, the others

increase Low Fat more sugar + salt Low Salt more sugar + fat Low Sugar more salt + fat

The Result Today we consume an average of 71

pounds of caloric sweeteners/year—22 tsp/day

March, 2013 study linked 180,000 deaths to sugary beverages

(Presented at American Heart Association Nutrition, Physical Activity and Metabolism / Cardiovascular Disease Epidemiology and Prevention (AHA EPI-NPAM) 2013 Scientific Sessions, March 19 - 22, 2013; New Orleans, Louisiana )

Sugar is in almost every food & goes by 50+ disguised names

Agave nectar Barbardos sugar Barley malt Beet sugar Blackstrap molasses Brown sugar Buttered syrup Cane juice crystals Confectioner’s

sugar Corn sugar Corn syrup Corn syrup solids Crystalline fructose Date sugar Demerara sugar Dextran Dextrose Diastatic malt Diatase

Ethyl Maltol Evaporated cane

juice Florida crystals Fructose Fruit Juice Fruit Juice

concentrate Galactose Glucose Glucose solids Golden sugar Honey Golden syrup Grape sugar High fructose corn

syrup Icing sugar Invert sugar Lactose

Malt Syrup/Extract Malodextrin Maltose Maple syrup Molasses Muscovado sugar Organic raw sugar Panocha Refiner’s syrup Rice syrup Sorghum syrup Sucrose Sugar Treacle Turbinado sugar Yellow sugar

Call me Sugar

Word Search

Sugar, Sugar Everywhere12 oz cola

6 oz flavored fat-free yogurt

8 oz energy drink1 cereal bar

8 oz grape juice

68 g = 17 tsp sugar 31 g = 8 tsp sugar 64 g = 16 tsp sugar 13 g = 3 tsp sugar 40 g = 10 tsp sugar

Source: Northcoast Region, Champions for Change Sugar Shocker game

What Sugar Does in Our Bodies

Over

Tim

e

Suga

r

Leve

ls

Swin

g50

100

150

200

250

300

Blood Sugar DysregulationNormal

…Eventually…Hypoglycemia --- Hyperglycemia --- Insulin Resistance --- Weight Gain ---

Visceral Fat --- Metabolic Syndrome ---Diabetes

Blood Sugar

Dysregulation

eyes

heart

kidneys

limbs

brain

nerves

digestion

adrenals

hormones

thyroid

yeast & bacterial

overgrowthchronic fatigue hypertension

insomnia

hypothyroidism

hyperthyroidism

dementiabrain fog

mood disorders

imbalancesdecreased libido

neuropathy

vision loss

heart disease

renal failure

circulation loss

What Can We Do? World Health organization recommending

reduction from 10-5 tsp sugar/day maximum (20 g)

More protein (plant & animal), fat & fiber Only complex (not refined) carbs & always

with protein and fat Small, frequent meals Limit fructose & artificial sweeteners Exercise Sleep Manage stress

Fat Slows glucose (sugar) absorption into blood Necessary for brain, all cells, hormone

balance, energy Data is showing that low-fat foods and diets

= weight gain and heart disease remains #1 killer Women’s Health Initiative Study (2006)

Key factors Type of fat Freshness How you use them

Types of Fats Monounsaturated: olive oil, avocado, almonds Polyunsaturated:

Omega 3: cold water fish, walnuts, green leafy vegetables, cod liver oil, flax, chia and hemp seeds

Omega 6: vegetable oils, corn, safflower, sunflower, most nuts & seeds

Good saturated: coconut oil, palm oil, ghee (clarified butter)

Bad fats: transfat, hydrogenated, old, rancid, oxidized

Freshness Smell for rancidity Buy in dark bottles Store in refrigerator or

cool, dark cabinet

Use No heat or low heat: polyunsaturated (sunflower, corn, soybean, safflower, flax) Low to medium heat: monounsaturated (olive, peanut) Medium to high heat: saturated fats (butter, coconut, animal fat)

What to Do? Eat more omega 3 fats Eat more monounsaturated fats Eat more good saturated fats Eat fewer omega 6 fats

Change cooking oil Cook with small amounts of saturated

fat and a little water (steam sauté) Avoid bad fats & old fats = oxidation

and inflammation

Salt The need:

All cells need sodium—electrolyte balance For most, maximum daily intake

= < 1,500 mg (1/2 tsp)

Excess Throws off electrolyte balance Fatigues kidneys & adrenal glands Causes water retention, hypertension, impaired

urination HBP diuretics can cause loss of nutrients Lack of nutrients stimulates cravings for sugar, fat

& salt!

What to Do? Limit processed foods—read labels

Accounts for 75% of sodium intake Fast food, sandwiches, deli meats,

canned foods, frozen foods, breads, soups, salad dressings, some vinegars

Use more spices, herbs, lemon If possible, buy iodized sea salt

Sodium plus minerals work together in the body

How to Restore Mineral DeficienciesBlood Sugar Issues Thyroid Imbalances

Nutrient Key SourcesProtein Lean meat, beans, eggs,

yogurt, nutsFat Fish, olives, avocadoFiber Fruits, vegetables, whole

grains, beansChromium Broccoli, garlic, green

beans, turkeyComplex Carbs

Whole grains, veggies

CoQ10 Fish, meat, sesame, soy, canola

Iron Lentils, spinach, beans, beef

Magnesium Spinach, beans, nuts, seeds

Vitamin C Red peppers, citrus, broccoli

Zinc Beef, pumpkin seeds, yogurt

Nutrient Key SourcesProtein Lean meat, beans, eggs,

yogurt, nutsIodineIron

Seaweed, fish, iodized saltLiver, lean meats, eggs, dark greens

Magnesium Spinach, beans, nuts, seeds

Selenium Brazil nuts, grass-fed beef

Vitamin C Red peppers, citrus, strawberries

Zinc Beef, pumpkin seeds, yogurt

Our Meal Today Seaweed Salad: a great source of

vitamin A, C, E, K, and B-vitamins. Rich in many minerals including iodine, selenium, calcium, and iron. Good source of fiber.

Stir-fry: balanced macronutrients: quality protein (chicken), good carbs (brown rice) and healthy fats (olive oil, sesame oil). Variety of vitamins and minerals in vegetables like calcium, chromium, vitamin C.

References Howard, B.V et al. (2006) “Low fat Dietary Pattern and Risk of

Cardiovascular Disease: the Women’s health Initiative Randomized Controlled Dietary Modification Trial.,” JAMA 295 39-49.

Hyman, Mark. (2012) Blood Sugar Solution. New York, NY; Little Brown and Company

Lustig, Robert H. (2013) Fat chance: beating the odds against sugar, processed food, obesity & disease. New York, NY; Hudson Street Press

Moss, M. (2013) Salt, Sugar, Fat. New York, NY. Random House. Nelms, Metal (2011) Nutrition therapy & pathophysiology.

Belmont, CA; Wadesworth Press. Study by Gitanjali Singh, PhD, from Harvard School of Public

Health, Boston, Massachusetts, and colleagues was reported at EPI|NPAM 2013, the Epidemiology and Prevention/Nutrition, Physical Activity and Metabolism 2013 Scientific Sessions.