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What are the 12 Keys to Healthy Eating?
#1 Digestion #7 Minerals
#2 Balanced Plate & Blood Sugar #8 Water
#3 Healthy Fats #9 Variety
#4 Herbs & Spices #10 Organic Food
#5 Eat Local Food #11 Seasonal Eating
#6 Supplements #12 Mindful Eating
Digestion Starts in the Brain
As a culture, we are stressed out
Digestion shuts down when we are stressed
We need to be RELAXED to digest food properly
What does Digestive Dysfunction Feel Like?
Gas
Bloating
Heartburn
Burping
Hiccups
Constipation or Diarrhea
Stomach Cramps
It All Starts With Stomach Acid
HCL is excreted into the stomach at a pH of 0.8…
that’s almost pure acid
• Protects the body against pathogens and parasites
• Activates Pepsin for protein digestion
• Triggers bile for fat digestion
What Damages Gut Microbiota?
Aging Chronic Stress
Alcohol Environmental toxins
Eating fast Eating when stressed
Antacids Food Intolerances
Antibiotics Processed food & sugar
Infections Pain medication
Dental work C-section birth/Formula feeding
Foreign travel Artificial sweeteners & colorings
Most Common Gut Problems
Candia Yeast Overgrowth
Small Intestinal Bacteria Overgrowth (SIBO)
Leaky Gut Syndrome
Irritable Bowel Syndrome (IBS)
What Helps Repair Digestion
Avoiding processed foods, sugar, caffeine and alcohol
Reducing Stress - Eat Calmly - Chew Well
Digestive Aids – Ginger, Enzymes & HCI
Fermented Foods
Probiotics
Bone Broth
Carbohydrates to Minimize
Refined Sugar
Refined Flour
Refined/processed carbohydrate cereals, boxed and bagged foods
How are Carbohydrates Stored as Fat?
Protein and fats help keep blood sugar balanced. Too much carbohydrate signals the pancreas to release insulin and store glucose in a fat cell.
The sugars we don’t recognize
Grains “Bagel = 70g carb, 3 fiber, 0 sugar, 43 GL”
Legumes “1 cup Kidney Beans = 40g carb, 13g fiber, 1 g sugar, 14 GL”
Root Vegetables “Baked Potato = 63g carb, 7g fiber, 4g sugar, 29 GL”
Fruit “Banana = 31g carb, 4g fiber, 17g sugar, 11 GL”
Dairy “1 cup Whole Milk = 13g carb, 0 fiber, 13g sugar, 9 GL”
Un-like protein or fat there is no minimum daily requirement of carbohydrate for good health or to sustain life. Carbohydrates are non-essential.
Fructose IS Fruit Sugar
The liver converts the majority of fructose into fat.
Besides fatty liver disease, this leads to abdominal
obesity and elevated triglycerides.
The Blood Sugar Roller Coaster
Insulin pulls excess sugar out of the bloodstream and stores it into a fat or muscle cell.
Hypoglycemia = Low Blood Sugar
Insulin Resistance = Rising Blood Sugar
Type II Diabetes = High Blood Sugar
Why are Fats Healthy?
Provide a source of long lasting energy
Thermogenic – Sparks metabolism
Supports brain function and hormones
Makes food taste good and satiates
Slows down the absorption of carbohydrates and keeps blood sugar stable
Unhealthy Fats
Canola oil
Cottonseed oil
Soy and corn oil
All hydrogenated oils
Polyunsaturated fats exposed to high temperatures in processing and frying
Healthy Fats
Cold-pressed olive oil
Cold-pressed flax oil
Grass-fed butter
Coconut, MCT and sesame oils
Chicken, goose and duck fat
Grass-fed beef/lamb tallow and lard
Cod liver oil and fish oil
The ratio of Omega-3s to Omega-6s in the diet should be approximately 1:1
Omega – 3’s Omega’s - 6’s
Fish oilFlax Seed oilWalnutHempPumpkinGrass-fed beef Pasture butter & eggsLeaves and seeds of most plants
Sunflower oilSesame oilSafflower oilBlack current seed oilEvening Primrose oilGrains
Where Should Your Fats Come From?
• 30% Saturated Fatty Acids: Pasture butter, Coconut oil, MCT oil, Beef/Lamb tallow, Lard, Chicken, Goose or Duck fat
• 60% Monounsaturated Fatty Acids: Olive oil, Avocado and Olives
• 10% Polyunsaturated Fatty Acids: Fish/Cod Liver oil, Sunflower oil, Walnut oil and Flax oil
Look for these Safer Processing Methods on the Labels
Organic
Unrefined
Extra Virgin
Expeller-Pressed
First-cold pressed
Cold-pressed
Cooking with Herbs & Spices
Most herbs and spices are anti-inflammatory antioxidants that help protect against cancer and degenerative diseases. Many of them are anti-microbial and provide excellent digestive support.
Eat Local Foods
On average, food travels 1,300-2,000 miles from farm to plate
11% of food’s carbon footprint is tied to transport
Nutrients are lost in shipping, due to the fact that the food is often picked prior to maturity
Locally grown foods are more bioavailable
Local honey can help allergies
Top 10 Supplements
• Cod Liver Oil
• Collagen
• High Quality Multiple Vitamin and Mineral
• Hydrochloric Acid
• Fiber
• Pancreatic Enzymes
• Probiotics
• Vitamin C
• Vitamin D3
• Turmeric
Mineral Decline in Foods over the last 80 years
Because of modern farming practices the top soil has been depleted and the US has 85% less minerals in the soil as compared to 100 years ago.
Today you would have to eat 26 apples to get the same amount of iron nutrition that was in one apple in 1914.
Calcium Decline Magnesium Decline Iron Decline
Cabbage 81%Lettuce 92%Spinach 56%Apples 48%
Cabbage 77%Lettuce 91%Spinach 35%Apples 82%
Cabbage 60%Lettuce 99%Spinach 95%Apples 96%
IODINE
Found primarily in seafood, sea vegetables (kelp and sea weed), unrefined sea salt
Other sources include:
– Fish broth
– Butter
– Pineapple
– Artichokes, asparagus and dark green vegetables.
Note: certain vegetables, such as cabbage and spinach, can block iodine absorption when eaten raw or unfermented
ZINC
Best sources include red meat, oysters, fish, nuts, seeds, ginger, liver
High levels of phytic acid in cereal grains and legumes block zinc absorption
HCL is a co-factor for proper absorption of Zinc
Zinc is easily lost due to stress
MAGNESIUM
Many unprocessed plant-based foods, including nuts, seeds and legumes (particularly almonds, Brazil nuts, sesame seeds, and sunflower seeds, hazelnuts, pistachios, peanuts)
Dark Chocolate, Cacao
Leafy, dark green vegetables
Quinoa and amaranth
Most fruits are relatively low in magnesium, with the exception of bananas and apricots.
Beef, chicken, fish broth
CALCIUM
Green vegetables, such as broccoli, collards, kale, spinach
Beans and legumes
Raw milk and cheeses
Sardines, seafood with the bones cooked in
Almonds, sesame seeds, hazelnuts, peanuts, pistachios, sunflower seeds, walnuts,
Black-eyed peas
Blackstrap molasses
Figs
Iron
Why is iron important? The tiny amount you need is crucial for normal body functions. If you don’t have enough iron, your body cannot make hemoglobin, the oxygen-carrying component of red blood cells, and you may develop anemia, a disorder that occurs when there is not enough hemoglobin in the blood.
What are the signs you could be deficient? Symptoms of anemia include: Feeling tired, difficulty breathing, dizziness, headaches, and feeling cold.
What foods are high in iron? Meat, seafood, poultry, beans, peas, and dark leafy vegetables.
Trace Mineral Rich Salt
Replace white table salt with unrefined sea salt.
Salt should be gray, beige or pink (not white), indicating the presence of minerals
Best Sources for Minerals
Bone Broth
Dark leafy greens
Unrefined sea salt
Sea vegetables (seaweed)
Root vegetables
Brazil nuts
What kind of water should we drink?
If you want to drink tap water, have it tested to see what you are ingesting. (Fluoride, chlorine, old pipes, copper, iron, etc).
Well water should be tested for toxins and heavy metals.
Research good filtration systems for your drinking, as well as your shower water.
Always add a pinch of unrefined mineral-rich sea salt to replace lost electrolytes and help your tissues to stay hydrated.
Are You in a Food Rut?
Keep a food journal
Rotation diet for better health
Ethic foods
Look for recipes that excite your senses
Make meals an adventure
Why Eating Organic is Important
https://www.youtube.com/watch?v=oB6fUqmyKC8
“The DIRTY 12”
#1 Strawberries #7 Cherries
#2 Apples #8 Spinach
#3 Nectarines #9 Tomatoes
#4 Peaches #10 Bell Peppers
#5 Celery #11 Cherry Tomatoes
#6 Grapes #12 Cucumbers
“The CLEAN 15”
#1 Avocados #9 Papayas
#2 Corn #10 Kiwi
#3 Pineapples #11 Eggplant
#4 Cabbage #12 Honeydew
#5 Sweet Peas #13 Grapefruit
#6 Onions #14 Cantaloupe
#7 Asparagus #15 Cauliflower
#8 Mangos
Good Sources of Protein
Grass-fed beef
Organic, free-range poultry
Whole, raw, or cultured dairy products
Organic lamb
Organic, free-range eggs
Low-toxicity wild seafood
Soaked and dried nuts