4 PILLARS OF GOOD HEALTH

EXERCISE

4 PILLARS OF GOOD HEALTH

EXERCISE

ATTITUDE

REST

NUTRITION

When growing young

70 Born

30 Die

When growing old

70 Die

30 Born

CATABOLISMANABOLISM

METABOLISM

100 CELLS

Example of METABOLIC Process

NUTRIENTSCALORIES

MICRO NUTRIENTS

MACRO NUTRIENTS

Proteins

Vitamins Minerals

FOOD

Building Block of Human Body – Protein

Protein Protein Protein Protein Protein ProteinProtein

Protein Protein Protein Protein Protein ProteinProtein

Vitamins and

Minerals

How FREE RADICALS are Generated ?

ENERGY

FREE RADICALS

FOOD

FREE RADICALS

Attack that we cannot escape !!

WHAT ARE ANTIOXIDANTS ?

Oxygen paradox

Protects from Free Radicals Attack

Example of Free Radicals Attack on Apple

Dr RAY D. STRAND STORY

DISEASES AND CAUSES

CATARACT OSTEOPOROSIS OSTEO ARTHRITIS DIABETES HEART DISEASE CANCER

CATARACT

Supplement your diet with Vitamin C !!

OSTEOPOROSIS

OSTEO ARTHRITIS

World Health Organization (WHO) has declared India as the country with the largest number of diabetic subjects in the world

Every fourth diabetic in the world today is an Indian

Source: WHO (http://www.who.int/diabetes/facts/world_figures/en/index5.html)

Glycemic Index -Glycemic Effects of Foods

The glycemic effect is a measure of the response of blood sugar (glucose) concentration and insulin to the carbohydrate in a food. The glycemic effect of a food is measured by having a person eat a food and then testing the blood to see:

• How fast and how high the blood sugar level increases• How quickly the blood sugar level returns to normal

Foods that contain carbohydrates that have a low-glycemic effect produce a slow steady rise in blood sugar. The carbohydrate in foods with a high-glycemic effect causes a rapid rise in blood sugar.

The Glycemic Index is a rating system for the glycemic effects of foods. The highest possible Glycemic Index score for a food is 100.Some foods elevate blood sugar and insulin levels faster and higher than other foods. Many factors, such as the amount of fiber in a food and how the food is cooked, work together to determine a food’s glycemic effect in the body. In addition, a food’s glycemic effect differs when it is eaten alone versus when the food is eaten with other foods that contain protein and fat.

DIABETES !! – Global Epidemic

HEART DISEASES

REASONS FOR HEART DISEASES

Free Radicals Oxidized LDL Elevated Cholesterol Elevated Homocysteine Level Improper Omega3:Omega6 ratio

Science Simplified:Nutrients,Overweight,Heart Disease and Health Span

To Keep Healthy

Consume High Fibrous & Low Glycemic Food

•At least 8 glasses of water a day

•Minimum of 4 vegetables to unlimited

•Minimum of 3 fruits to unlimited

•Carbohydrates 4-8 daily servings (whole grains)

•3-7 daily servings (beans, fish, lean meat, low-fat dairy

•Fats 3-5 daily servings (olive oil, nuts, canola oil, avocados)

•Sweets up to 75 calories daily

Recommendation as per WHO

To Keep Healthy

Supplement your diet with Nutritional Supplements

Consume high Fibers & Low Glycemic

Eat 4 Times a Day

Avoid Excess Food Intake

Chew 32 Times while eating

Exercise 45 mins a day

Carrots

Cauliflower

Corn

Cucumber

Half cup cooked with no added salt contains .85 grams protein and 2.6 grams fiber.

Potassium - 177 mg Sodium - 51.5 mg Calcium - 24 mg Phosphorus - 23.4 mg Magnesium - 10 mg Iron - .48 mg Also contains small amounts of selenium, manganese, copper and zinc.

Vitamin A - 19,152 IU Vitamin C - 1.8 mg Niacin - .4 mg Folate - 11 mcg Pantothenic Acid - .2 mg Vitamin B6 - .2 mg Contains some other vitamins in small amounts.

Half cup cooked with no added salt contains 1.1 grams protein and 1.7 grams fiber.

Potassium - 88 mg Phosphorus - 19.8 mg Calcium - 9.9 mg Sodium - 9.3 mg Magnesium - 5.6 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.

Vitamin C - 27.5 mg Vitamin A - 1.5 IU Pantothenic Acid - .3 mg Contains some other vitamins in small amounts.

One ear, cooked with no salt contains 2.6 grams protein and 2.1 grams fiber.

Potassium - 191.7 mg Phosphorus - 79.3 mg Magnesium - 24.6 mg Sodium - 13 mg Calcium - 1.5 mg selenium - .6 mg Iron - .5 mg Zinc - .4 mg Also contains small amounts of manganese and copper.

Vitamin C - 4.8 mg Vitamin A - 167 IU Niacin - 1.2 mg Folate - 27.3 mcg Pantothenic Acid - .68 mg Contains some other vitamins in small amounts.

Half a cup of sliced cucumber with skins contains .36 grams protein and .42 grams fiber.

Potassium - 74.9 mg Phosphorus - 1.4 mg Magnesium - 5.7 mg Sodium - 1 mg Calcium - 7.3 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.

Vitamin C - 2.6 mg Vitamin A - 111.8 IU Contains some other vitamins in small amounts.

Pistachios

Pumpkin Seeds

Sunflower Seeds

1 ounce (49 kernels) dry roasted contains 6.0 grams protein and 3.0 grams fiber.

Potassium 295.4 mg Phosphorus 137.5 mg Magnesium 34.0 mg Calcium 31.2 mg Sodium 2.8 mg Iron 1.2 mg Selenium 2.6 mcg Also contains small amounts of manganese, copper and zinc.

Vitamin A 74.3 IU Folate 14.2 mcg Contains some other vitamins in small amounts.

1 ounce of roasted pumpkin or squash seeds without salt contains 5.3 mg protein and no fiber.

Potassium 260.5 mg Magnesium 74.3 mg Phosphorus 26.1 mg Calcium 15.6 mg Sodium 5.1 mg Zinc 2.9 mg Iron 0.9 mg Also contains small amounts of manganese and copper.

Vitamin A 17.6 IU Folate 2.6 mcg Contains some other vitamins in small amounts.

1 ounce dry roasted sunflower seeds contains 5.5 mg protein and 3.1 mg fiber.

Phosphorus 327.4 mg Potassium 241 mg Magnesium 36.6 mg Calcium 19.8 mg Zinc 1.5 mg Iron 1.0 mg Selenium 22.5 mcg Also contains small amounts of manganese and copper.

Vitamin A 6.5 IU Folate 67.2 mcg Vitamin E 6.0 mg Contains some other vitamins in small amounts.

Slow Poisoning of India

There are two kinds of Nutritional Supplements

Organic..

Synthetic

Elevated Cholesterol !!

Elevated Homocysteine !!

AFFORDABILITY?

HOW LONG SHOULD WE TAKE IT ??

Budgeting!!

How to plan ??

PAY ME NOW OR PAY ME LATER !!

IMPORTANCE OF 10 HEALTHY FAMILIES !!