IS HEALTHY EATING REALLY NECESSARY?

By Victoria Kleinsman

THE BENEFITS OF HEALTHY EATING

I asked myself this question a lot during my dieting days… “Is healthy eating really necessary?” I mean, most people know that they can lose weight just by simply cutting their calories and eating anything they like but like I have said numerous times before, this is not the best way to do it.

Whilst we are on the subject of calories, not all calories are equal. If you ate 300 calories worth of nuts, for example, your body would use these calories in a completely different way to say 300 calories worth of sweets. Although you're eating the same amount of calories, studies have been done to show that in this scenario the nut-eating people lost more weight than the sweet-eating people even though they were on the same calorie daily allowance.

Another healthy eating myth is that eating fat makes us fat. Fat doesn’t make us fat!

Society has taught us to shy away from fats and replace food full of natural fats with lowfat alternatives. The problem with this is it’s the fat in the food that gives the rich taste and when taken away the taste is replaced with sugars, sweeteners, and chemicals. A quote from Dr. Ludwig:

“Counting calories alone doesn’t work because ultimately it matters where those calories come from; this matters more than the number of calories ingested. “It was this calorie focus that got us into trouble with the low-fat diet in the first place.

WHAT FAT DOES FOR US

The truth is, we “get fat” for any number of reasons, including eating too much of the wrong foods, eating too much in general, not getting enough sleep, and living highstress lives.

But including proper amounts of healthy fat into our diets is not one of those reasons.

In fact, fat as a nutrient is just as important for our body as protein, complex carbs, and greens. The real story behind the modern epidemic of excess flab on our bodies comes from consuming so many processed and refined foods – they are EVERYWHERE in today’s modern Western diet, and they dull the body’s natural feedback loop that tells us when we’re full.

HOW OVEREATING PROCESSED FOODS AFFECTS OUR BODY FAT

It’s not entirely our fault when we can’t stop eating processed foods.

Flavours are carefully engineered to be more appealing, compelling, and even addictive to consumers, but the nutrient density of foods is weakened by processing.

When foods are stripped of their natural fat, it’s almost always replaced with some form of sugar or salt – and it’s that excess sugar that overloads your body, and directly translates to excess body fat.

One of the biggest misunderstandings people have is thinking that eating foods that contain fat naturally (think whole eggs, avocado, quality salmon, nuts, olive oil) will make them fat, but it actually will not.

HERE ARE THE TOP 5 WAYS BODY FAT IS OUR FRIEND:

Fat is literally stored energy

Although the main energy source for our bodies is carbohydrates, fat is used as a source of backup energy when carbs are not available.

Fat, therefore, helps you stabilize your energy, providing both immediate bursts when necessary, and slow-release through extended periods of rest.

Your brain uses fat to function

Structurally, 60% of our brain is composed of fat, which forms the structure of our cell membranes, so a steady, daily stream of fatty acids is required for your brain to properly develop and function.

Additionally, fat creates the structural components for myelin, a fatty insulating sheath that surrounds various nerve fibers, helping them carry messages more quickly. So basically, you’re quick to respond to life!

Fat helps us regulate our body temperature

A thin fat layer is located right underneath the skin designed to insulate the body, helping us maintain the proper body temperature. In addition to insulating, this layer of fat can also protect the inner core from extreme temperature changes by generating and then releasing heat when our skin temperature significantly drops.

The body also has a layer of fat surrounding major organs like the brain and heart, as well as nerves, tissues, and bones.

This layer is designed to act as a protective cushion in the event that you suddenly experience impact or even trauma, providing shock absorption around your essential organs, thereby decreasing the chance for significant damage.

FAT PRODUCES AND REGULATES SPECIFICALLY HELPFUL HORMONES

Hormones are chemical messengers that regulate processes in our body. In response to signals from other organs, your body fat produces hormones that help with a variety of important functions, from blood clotting to sex hormone metabolism.

Too little (or too much) body fat and our hormones can get all out of whack, creating a whole host of unwanted issues.

WHAT TYPE OF FAT SHOULD I EAT?

By mindfully including more Omega-3 foods in our diet, we can trigger the body to lose unnecessary weight and keep it off, while benefiting from all the other nutrients in those foods as well. Focus on the foods from the lists below and you’ll support all of your body’s natural fat regulation processes!

Good sources of Omega-3:

flaxseed • cod liver oil • walnuts • soybeans • sardines • oysters • salmon • mackerel

SATURATED FATS

Saturated fat occurs naturally in many foods such as meat, dairy products, palm and coconut oils, and cocoa butter. Saturated fats tend to be solid at room temperature. Despite its reputation, including naturally occurring saturated fat in moderation into our diet is not bad for us.

Balance is key in fat consumption; eating enough of the good stuff (nuts, avocados, flax, salmon, etc.) promotes weight loss and weight maintenance. Eating too much of the bad stuff (ice cream, cake, pastries, pizza, etc.) promotes weight gain. Focus on emphasizing whole food fat sources.

Nuts and seeds, butter, Greek yogurt, ghee, eggs, grass-fed meats, organic and farm-raised poultry, liver, avocado, olives, coconut, peanuts, peanut butter, soybeans, fish, Olive oil, walnut oil, sesame oil, avocado oil, peanut oil, grapeseed oil, sunflower oil are all a brilliant source of healthy fats.

THE BOTTOM LINE: EATING GOOD FAT KEEPS YOU HEALTHY AND LEAN

Anyway enough about fat, let me give you 8 reasons why you should consider eating healthily;

To Lose Weight

Losing weight can help to reduce the risk of chronic conditions. If a person is considered highly overweight or obese, they have a higher risk of developing several conditions, including:

Maintaining a healthful diet free from most processed foods can help a person lose weight without counting calories. Personally, I hate counting calories and encourage my clients not to do it. If we focus on crowding out our ‘junk food’ with whole foods then it’s easy to lose weight.

Fiber can be your bestie when managing weight. Plant-based foods contain plenty of dietary fiber, which helps to regulate hunger by making people feel fuller for longer. So get your plant on!

heart disease non-insulin-dependent diabetes mellitus poor bone density some cancers

An unhealthful diet can lead to obesity, which may increase a person’s risk of developing cancer. Diets rich in fruits and vegetables help to protect against cancer. In a separate study from 2014, researchers found that a diet rich in fruits reduced the risk of cancers of the upper gastrointestinal tract. They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer and that a diet rich in fiber reduced the risk of liver cancer.

Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, which protect cells from damage that can cause cancer. Some of these antioxidants include betacarotene, lycopene, and vitamins A, C, and E.

*Tip: you don’t need to sit and force-feed yourself bland veggies, use healthy fats and cheese when cooking veggies to encourage you to eat them more.

HEART HEALTH AND STROKE PREVENTION

According to the Heart and Stroke Foundation of Canada, up to 80 percent of cases of premature heart disease and stroke can be prevented by making lifestyle changes, such as increasing levels of physical activity and eating healthfully.

There is some evidence that vitamin E may prevent blood clots, which can lead to heart attacks. The following foods contain high levels of vitamin E:

almonds peanuts hazelnuts sunflower seeds green vegetables

The medical community has long recognized the link between trans fats and heart-related illnesses, such as coronary heart disease.

If you eliminate trans fats (junk food) from your diet as much as possible with a little bit of wriggle room for a social life, this will reduce levels of low-density lipoprotein cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of heart attack and stroke. (Aint nobody got time for that!)

THE HEALTH OF THE NEXT GENERATION

Children learn most health-related behaviors from the adults around them, and parents who model healthful eating and exercise habits tend to pass these on. Eating at home may also help. In 2018, researchers found that children who regularly had meals with their families ate more vegetables and fewer sugary foods than their peers who ate at home less frequently.

In addition, children who participate in gardening and cooking at home may be more likely to make healthful dietary and lifestyle choices. So get your kiddies involved! Make an eat the rainbow chart to stick on your fridge so you can color in the different colors of veg that you eat each day/week.

STRONG BONES AND TEETH

A diet with adequate calcium and magnesium is necessary for strong bones and teeth. Keeping the bones healthy is vital in preventing osteoporosis and osteoarthritis later in life. The following foods are rich in calcium:

dairy products broccoli cauliflower cabbage canned fish with bones tofu Legumes

Also, many plant-based kinds of milk are fortified with calcium. Magnesium, although abundant in many foods, (leafy green vegetables, nuts, seeds, and whole grains) is researched to be that over 80% of the world’s population is deficient! I recommend taking a quality magnesium supplement or even better getting the daily dose of magnesium and everything else you need in one.

BETTER MOOD

Emerging evidence shows a close relationship between diet and mood. In 2016, researchers found that a diet with a high glycemic load may cause increased symptoms of depression and fatigue. A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load. While a healthful diet may improve overall mood, it is essential for people with depression to seek medical care.

IMPROVED MEMORY

A healthful diet may help prevent dementia and cognitive decline. A study from 2015 identified nutrients and foods that protect against these adverse effects. They found the following to be beneficial:

vitamin D, C, and E omega-3 fatty acids flavonoids and polyphenols fish Among other diets, the Mediterranean diet incorporates many of these nutrients.

IMPROVED GUT HEALTH

The colon is now seen as the second brain! It is full of naturally occurring bacteria, which play important roles in metabolism, digestion and mood. Certain strains of bacteria also produce vitamins K and B, which benefit the colon. These strains also help to fight harmful bacteria and viruses.

A diet low in fibre and high in sugar and fat alters the gut microbiome, increasing inflammation in the area.

However, a diet rich in vegetables, fruits, legumes, and whole grains provides a combination of prebiotics and probiotics that help good bacteria to thrive in the colon. Fermented foods, such as yoghurt, kimchi, sauerkraut, miso, and kefir, are rich in probiotics. I take a probiotic supplement every morning to support my digestive health.

Fibre is an easily accessible prebiotic, and it is abundant in legumes, grains, fruits, and vegetables. Fibre also promotes regular bowel movements, which can help to prevent bowel cancer and diverticulitis.

PREBIOTICS are a special form of dietary fibre that acts as a fertilizer for the good bacteria in your gut. PROBIOTICS are live bacteria that can be found in yoghurt and other fermented foods. … PROBIOTICS must compete with the over 1000 bacteria species already in the gut.

Exchanging soft drinks for herbal teas is a positive change in a person’s diet.

There are plenty of small, positive ways to improve the diet, including:

swapping soft drinks for water and herbal tea

eating no meat for at least 1 day a week

ensuring that fresh produce makes up about 50 percent of each meal

If you have issues with milk try swapping cow’s milk for plant-based milk

eating whole fruits instead of drinking juices, which contain less fiber and often include added sugar

avoiding processed meats, which are high in salt and may increase the risk of colon cancer

eating more lean protein, which can be found in eggs, tofu, fish, and nuts

Need more help? Click here for a free discovery session with me, let’s do this together, beautiful.

Victoria is a Certified Transformational Life Coach specializing in helping high-achieving women to heal their relationship with food & their body. She is a coach, mentor, speaker, and writer; working with women from all around the globe, speaking at worldwide events, and is a writer for Live Love And Eat Magazine. Victoria has lived with eating disorders and body hate for over 20 years. (she was diagnosed with Anorexia Nervosa in her early teens and then Binge Eating Disorder and Bulemia in her early twenties).

Through her own personal experiences, education, certification, and countless hours spent on personal development, she holds the skills, knowledge, and empathy to guide and support you to food freedom whilst building a loving relationship with yourself and your body. Victoria has profoundly helped many women around the world to transform their lives and she knows the importance and value of constantly investing in and improving herself in order to serve her clients powerfully. Her goal is to positively impact millions of women from all around the world.

Website: https://www.victoriakleinsman.com/ Email: info@victoriakleinsman.com Facebook: https://www.facebook.com/victoriakleinsman Instagram: https://www.instagram.com/victoriakleinsman/ Podcast: https://anchor.fm/victoria-kleinsman “Victoria’s Secrets To Health & Happiness” on any podcats platform Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg

NEXT STEP WITH KALPANA

KALPANA’S ORGANIC SKIN AND HAIR CARE

http://bit.ly/Nextstepwithkalpana

From my early years, I’ve enjoyed experimenting with combining ingredients, readily available in a traditional Indian kitchen, to make natural skin and hair treatments such as masks, face & body scrubs, and creams for myself and my loved ones. I intuitively experimented with making concoctions of various combinations of milk, honey, chocolate, saffron, ginger, turmeric, yogurt, lemon, and oils, to name a few. My Innate love for beauty and holistic wellness evolved by learning more about natural skincare & essential oils and combining it with the age-old wisdom of Ayurveda, to create my signature line of organic, cruelty-free, products, free from harsh chemicals and charged with Reiki & crystal energy

Food intolerance is the general term used to describe a range of adverse responses to food, including allergic reactions (e.g. peanut allergy or coeliac disease), adverse reactions resulting from enzyme deficiencies (e.g. lactose intolerance or hereditary fructose intolerance), pharmacological reactions (e.g. caffeine sensitivity) and other non-defined responses.

Food intolerance does not include food poisoning from bacteria and viruses, molds, chemicals, toxins, and irritants in foods, nor does it include food aversion (dislike and subsequent avoidance of various foods). Food intolerance reactions are usually reproducible adverse responses to a specific food or food ingredient, which can occur whether or not the person realizes they have eaten the food. This is the basis of the ‘gold standard’ testing procedure, the double-blind placebo-controlled challenge, in which neither the subject nor the operator knows which test contains the allergen, and which is the placebo.

What is the definition of food allergy?

An allergic reaction to a food can be described as an inappropriate reaction by the body's immune system to the ingestion of food that in the majority of individuals causes no adverse effects. Allergic reactions to foods vary in severity and can be potentially fatal. The Food Standards Agency estimates that around 10 people a year in the UK die from severe allergic reactions to food. In food allergy, the immune system does not recognize as safe a protein component of the food to which the individual is sensitive (such as some peanut, milk, and egg proteins). This component is termed the allergen. The immune system then typically produces immunoglobulin E (IgE) antibodies to the allergen, which trigger other cells to release substances that cause inflammation.

Allergic reactions to food are usually localized to a particular part of the body and symptoms may include stomach upsets, rashes, eczema, itching of the skin or mouth, swelling of tissues (e.g. the lips or throat), or difficulty in breathing. A severe reaction may result in anaphylaxis (as with severe peanut allergy) in which there is a rapid fall in blood pressure and severe shock. Food allergy is relatively rare, affecting an estimated 1-2% of people in the UK. It is more common in children than adults especially those under the age of three and is often wrongly used as a general term for adverse reactions to food.

Are there different types of allergies?

There are two well-defined mechanisms via which allergic reactions to food (i.e. reactions that involve the immune system) can occur. Most cases of food allergy involve the production of antibodies known as immunoglobulin E (IgE) and are known as IgEmediated allergies. Symptoms develop quickly and can vary in severity, but the severest form of this type of reaction is anaphylactic shock. The other recognized mechanism is a delayed response (taking hours or even days to develop), which involves a different immune system component, T-lymphocytes (T cells). The best-defined example of this type of reaction is the autoimmune disease, coeliac disease (sensitivity to the protein, gluten, found in wheat and to related proteins in other cereals such as barley and rye), but delayed reactions can also on occasion occur in response to a range of other foods, including milk and soya.

How common are food allergies and food intolerance?

Food allergy is more common in children, especially those under the age of three, than in adults. It is estimated to affect 1 in 25 of the population. Although 20-30% of people perceive themselves to have an intolerance or an allergy to one or more foods, the true prevalence is thought to be much less than this, although the precise number is uncertain. Some reports suggest that reproducible food intolerance affects no more than 5-8% of children and less than 2% of adults.

How do the symptoms and severity of food allergy and other forms of food intolerance compare?

Food intolerance reactions vary considerably in the severity of the associated symptoms and the length of time for which they persist. For example, peanut allergy is often a life-long affliction and can cause severe, even life-threatening, anaphylactic reactions to tiny amounts of peanut protein. Cows' milk intolerance may be severe in early life but typically disappears as the child grows older. The majority (about 90%) have outgrown the intolerance by the time they go to school (typically by the age of 3 years). Similarly, egg intolerance is usually a temporary phenomenon associated with early childhood. Coeliac disease (gluten sensitivity) is normally life-long and requires adherence to a diet that excludes all gluten, but in some cases, the disease is mild and goes undiagnosed as the individual is not aware of any symptoms.

Lactose intolerance results in abdominal symptoms such as bloating and diarrhea in response to test doses of lactose. It is a condition seen in older children and adults, particularly those of non-caucasian origin. The severity of symptoms varies between individuals and most people with this condition can consume moderate amounts of milk and milk products, particularly with meals; complete avoidance of milk and milk products is rarely necessary as most people still produce some lactase enzyme. Yogurt is usually better tolerated than ordinary milk. This is thought to be due in part to the fact that an enzyme very similar to human lactase is present in the bacteria used in the manufacture of yogurt (the bacterial culture), although other factors are likely to be of relevance too. Hard cheeses such as Cheddar contain only trace amounts of lactose and so are well tolerated. Having milk as part of a meal is also more likely to be tolerated and most people can consume 200ml without adverse effects, and so can benefit from the nutrients, particularly calcium, provided by these foods.

For people who are very sensitive, lactose-reduced milk is now widely available. Although it is not possible to induce the enzyme once levels have fallen, there is some limited evidence that it is possible to develop a tolerance to lactose by gradually reintroducing milk and milk products and consequently modifying the profile of bacteria that reside in the large bowel in favor of ones that cope with the lactose without causing symptoms.

What causes lactose intolerance and how common is it?

Lactose intolerance occurs in individuals who lack or have low levels of the enzyme lactase, which is needed to digest the sugar lactose (found in milk) to its constituent sugars (glucose and galactose) in readiness for absorption in the small intestine. In the absence of lactase, undigested lactose passes into the large intestine causing the characteristic symptoms of diarrhea, wind, and general discomfort. In about 70% of the world's population, a reduction in lactase production after early childhood is the norm. When milk is consumed, symptoms are typically experienced to varying degrees in people of Asian, African, Jewish, and Hispanic descent. Nevertheless, the majority of affected individuals can still tolerate moderate amounts of dairy products (e.g. some yogurt or a small glass of milk), particularly if these are consumed as part of a meal. People of Northern European descent, on the other hand, i.e. the majority of the British population, usually retain the ability to produce lactase throughout their life, presumably as a result of genetic inheritance. As a direct result, the prevalence of lactose intolerance in the UK is relatively very low, estimated to affect no more than 2-5% of older children and adults to varying extents, some symptoms being very mild.

How common is gluten sensitivity (coeliac disease)?

Until recently, it was thought that coeliac disease affected about one in 1500 people in the UK. However, evidence published in February 2004 suggests that about 1 in 100 people have the condition. According to the Food Standards Agency, this figure is based on blood tests in children and hasn't been confirmed by biopsies. So coeliac disease might not be as common as the research suggests. However, many people with coeliac disease don't realize they have the condition and it’s estimated that only 1 in 8 people have been diagnosed.

What type of diet do people diagnosed with coeliac have to follow?

Coeliac disease is usually a life-long condition requiring a life-long and strict gluten-free diet, and the main organ affected is the small intestine. Ingestion of gluten activates immune cells in the small intestine, which triggers inflammation and local damage. This disrupts the normal processes used to digest and absorb foods. As a result, untreated coeliac patients lose weight, develop deficiency syndromes such as anemia, and experience symptoms such as diarrhea. Gluten is found in wheat, barley, and rye, which means that many dietary staples such as bread, many breakfast kinds of cereal, and foods such as pizza and pasta can no longer be eaten. Oats were thought to trigger reactions, though this is looking less and less likely. It is now considered that provided there has not been contamination with other cereals during milling, moderate amounts of oats can be tolerated by most adults with coeliac disease though the picture is less clear for children.

Which foods are the most common causes of allergic reactions and food intolerance?

Many allergies are not triggered by foods at all, but by pollen, animal fur, or house dust mite. The majority of allergic reactions to dietary components are caused by a small number of foods, namely cows' milk, hens' eggs, peanuts, tree nuts, soya beans and soy products, fish, shellfish, and gluten-containing cereals e.g. wheat (which causes a delayed response known as coeliac disease). Citrus fruits can also be a cause. In children, it has been estimated that 9 out of 10 reactions are in response to milk, eggs, soy, peanuts, tree nuts, or wheat gluten. Many of these reactions are outgrown in early childhood, and the majority of allergic reactions in adults result from sensitization to shellfish, fish, peanuts, and tree nuts. It is unusual for food allergies to begin in adulthood.

How common is peanut allergy and what is the current advice for pregnant women?

The most recent figures (published in 2008) indicate that in children aged 3 years the prevalence of peanut allergy is 1.2%. Peanut allergy is one of the few allergies that are typically life-long, so its prevalence in adults is likely to be similar. In August 2009, the UK government issued new advice on peanut consumption during pregnancy, breastfeeding, and early life. This followed a major review of the scientific evidence, conducted by the British Nutrition Foundation on behalf of the Food Standards Agency, which was then considered in detail by the Government’s advisory committee, the Committee on Toxicity. The advice prior to 2009 concerning the avoidance of peanuts where there was a family history of allergy.

The new advice is as follows:

During pregnancy and whilst breastfeeding: The revised advice states that if mothers would like to eat peanuts or foods containing peanuts during pregnancy or breastfeeding, then they can choose to do so as part of a healthy balanced diet unless they are allergic to peanuts themselves.

When introducing peanuts into a child’s diet:

General advice is that all mothers should try to exclusively breastfeed their baby for the first 6 months of life. The revised advice states that if a mother chooses to start giving her baby solid foods before 6 months of age, she should not introduce peanuts or other potentially allergenic foods (such as other nuts, seeds, milk, eggs, wheat, fish, or shellfish) before six months of age. When these foods are eventually introduced, they should be introduced one at a time so that any allergic reactions can be identified.

The revised guidance additionally advises that where a child already has another kind of allergy (e.g. diagnosed eczema or a diagnosed allergy to foods other than peanut), or if there is a history of allergy in the child’s immediate family (parents, siblings), then mothers should talk to their GP, health visitor or medical allergy specialist before giving peanut to the child for the first time because these children are at higher risk of developing peanut allergy.

All people who are known to be sensitive to peanuts should carry pre-loaded adrenaline syringes and (with the exception of very young children) be trained in their use. Those caring for children at risk of anaphylaxis, including schools, must be trained in the use of adrenaline and have access to supplies. Even a slight delay in the administration of adrenaline can be fatal.

Is migraine caused by a food allergy?

It is likely that some of the headaches and migraines experienced by some people are provoked by food. However, there is unlikely to be a single food that is a common cause. Various mechanisms may be involved, but allergy is not a likely candidate. Coffee, chocolate, and alcoholic drinks are possible triggers for some people but will be without effect in others.

What should consumers look for on labels?

By law, the majority of packaged food products have to carry a full list of the ingredients they contain, in descending order of weight in the final product. Also, all pre-packed foods sold in the UK have to clearly show on the label if they contain one of the following items (known to contain common allergens) as an ingredient (or if one of the ingredients contains or is made from one of these):

peanuts nuts (almonds, hazelnuts, walnuts, Brazil nuts, cashews, pecans, pistachios, macadamia nuts and Queensland nuts) eggs milk crustaceans (including prawns, crab and lobster) mollusc (including squid, mussels, cockles, whelks and snails) fish sesame seeds cereals containing gluten (including wheat, rye, barley and oats) soya lupin celery mustard sulphur dioxide/sulphites (preservatives used in some foods and drinks) at levels above 10mg per kg or per litre

Allergenic ingredients must be emphasised in some way every time they appear in the ingredients list. For example, they can be listed in bold, contrasting colours or underlined. This information can help consumers identify whether or not a food contains an ingredient that they need to avoid.

Sometimes small amounts of an allergen can get into a product by accident, even though food producers

take great care to stop this from happening. If there is a possibility that this could happen in a factory, the food label might say something such as ‘may contain nuts.

It is important that people who think they suffer from a food allergy or other food intolerance seek professional advice from their GP before changing their diet dramatically and risking it becoming unbalanced. Dietary changes prior to tests can make diagnosis more difficult, for example in the case of

coeliac disease. If you require any further information regarding food intolerance and food allergy testing and nutritional programmes please refer to www.bodycoachfitness.com for more details please also see sister site for www.bodycoachfitness.org for further Signature nutritional programmes and Signature nutritional genetic products and nutritional supplements and www.bodycoachfitnesseducation.com for educational online course learning paths in nutrition, genetics and genomics, health and well being and other subjects.

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