The Ultimate Health & Wellness Program Module #3 – Dietary Choices With Sarah Phipp Health Guru. Nutritional Therapist. Transformational Coach.
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Module #3 – Dietary Choices The Effortless Everyday Diet ! Cutting through the mixed messages ! A criteria for always making the best food choices ! The naturally healthy food plan without fads or labels ! Macronutrients by which we are going to look at the diet. All foods fall into these 3 groups: Fat, Protein & Carbohydrate
! Faddy weight loss diets will generally have you cutting out one of these food groups or counting calories, non of which is necessary
! If the body is getting the nutrients it needs then it will balance to a healthy weight
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Module #3 – Dietary Choices Deconstructing The Food Pyramid ! Traditional food pyramids/Government guidelines/EU recommendations: bread, cereals, white potatoes, pasta and rice: largely grain based foods being largest chunk (more than fruit & veg)
! Recommendation of 6 to 12 portions of this food group a day! This is a
massive amount of wheat based inflammatory foods. (I know for certain I would have zero energy eating anywhere near 12 slices of bread a day!)
! Guidelines written in wartime to help with rationing and people with any
nutritional deficiencies. Since then the guide has gone through many changes and has been used to support the major food industry players e.g. which gets its own standalone food group
! The Government is always under pressure to promote the commercial
activities of the food industry. Over the last 75 years anyone who followed the guidelines would find themselves in increasingly poor health.
So now we’ve debunked traditional food guidelines let’s look at what does work. www.nutsabouthealth.co.uk - sarah@nutsabouthealth.co.uk - Contact: 07786 687444
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Module #3 – Dietary Choices Lipids: Saturated Fats Solid at room temperature. Stable at high temperatures (unlike polyunsaturated vegetable oil) so the body knows exactly how to process them. Saturated fat making up half the cell membrane in every cell in your body is a rich source for fat soluble vitamins and is needed for the synthesis of essential fatty acids:
! Coconut oil: misleading to call it an oil - amazing health giving properties. A unique molecular structure of medium chain fatty acids = instant energy (no bile needed for digestion). Promotes great heart health, including lowering cholesterol, weight loss, good metabolism, good brain health, great skin/hair.
! Butter and butter ghee (clarified butter): commonly used in South Asian cooking, melted over a low heat and left to simmer, eliminates moisture and then milk solids are removed. Ghee is preferable to butter in cooking as it is less likely to burn.
! Animal fats: goose and duck fat.
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Module #3 – Dietary Choices Lipids: Polyunsaturated Fats Omega 3 & 6 family - known as essential fatty acids (EFA): 'Essential' refers as they cannot be manufactured by the body alone, so must be found in the diet It is the balance of omega 6 to omega 3 oils that are key:
! Ideal is estimated omega 6 to omega 3 ratio - 4:1 ! Westernised diet 20 or in extreme cases 50:1 ! Reducing omega 6 & increase omega 3 is recommended for the vast majority, especially if not already supplementing omega 3.
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Module #3 – Dietary Choices Lipids: Polyunsaturated Fats
! Omega 3 & 6 EFAs compete for the same enzymes in the body so too much omega 6 will always be at the detriment of omega 3
! A diet rich in omega 3 and low in omega 6 reduces inflammation, with inflammation being a key component of every disease picture within the body
! Pregnant & breastfeeding ladies - especially important for babies’ brain development
! There is also a strong link with I.Q. , mood and concentration levels and omega 3 intake
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Module #3 – Dietary Choices Lipids: Polyunsaturated Fats ! Food manufacturers positioned saturated fats as unhealthy, cholesterol
raising, artery clogging and their new highly processed vegetable oils as good for your heart.
! Countless research studies now find the reverse is true with heart disease now the biggest killer in the westernised world.
! Avoid highly processed polyunsaturated cooking oils e.g. corn, soy, safflower, sunflower, rapeseed oil etc. as they are bar far the worst oils to cook with as most are already damaged through processing and heating them again will cause further damage.
! They are artificially hydrogenated (producing nasty trans fats) with a molecular structure that is difficult for the body to break down.
! They also contribute to greater omega 6 in the diet creating an imbalance with the omega 3 EFAs.
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Module #3 – Dietary Choices Lipids: Polyunsaturated Fats ! Foods advertised containing omega 3 with the growing knowledge of how important it is to a healthy diet.
! Add a tiny amount, the processing completely destroys the EFA.
Don't be fooled by labels on bread, eggs, cereals and margarines.
! There are not many sources of omega 3 in our natural environment. ! The omega 3 fatty acids contain ALA, EPA and DHA all of which play a key role in our health.
! The 5 best and natural ways to get omega 3 essential fatty acids into your diet are outlined below:
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Module #3 – Dietary Choices Lipids: Polyunsaturated Fats The 5 best ways to get omega 3 essential fatty acids into your diet:
1. Flaxseed or Linseed Oil 2. Chia Seed and Hemp Seed 3. Micro Green Algae 4. Oily Fish 5. Fish and Krill Oil Supplements
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Module #3 – Dietary Choices Lipids: Polyunsaturated Fats 1. Flaxseed or Linseed Oil ! ALA form of omega 3 can be tricky for many people to really break down into EPA and DHA and utilise.
! Vegans & vegetarians often cannot attain their omega 3 requirements from
flax oil, often because the enzyme delta 6 desaturase; D6D is missing or deficient or the liver is in poor health, then it can contribute to greater health problems than resolve them.
! Poor blood sugar levels, dehydration and high insulin also impair the function of D6D.
! In such cases animal forms of omega 3 like fish oil or krill oil are preferable in their more broken down EPA and DHA form.
! Due to the very delicate nature of this oil if in liquid form, it should be stored in the fridge and not processed at all before using (i.e. heated or blended). www.nutsabouthealth.co.uk - sarah@nutsabouthealth.co.uk - Contact: 07786 687444
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Module #3 – Dietary Choices Lipids: Polyunsaturated Fats 2. Chia Seed and Hemp Seed ! Chia is also a good source of omega 3, but like flaxseed for many, is a difficult form for the body to breakdown and utilise.
! Hemp seed is much lower in omega 3 than other choices mentioned here, but is much higher in protein.
! Hemp is also much higher in omega 6, so in terms of getting the omega 6:3 balance correct, both chia and flaxseed are better choices.
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Module #3 – Dietary Choices Lipids: Polyunsaturated Fats 3. Micro Green Algae & Seaweed ! Fish obtain EPA and DHA from eating algae so it would make sense that this would be a good form of omega 3 for vegans and vegetarians.
! There is mixed research on its effectiveness compared to animal based forms, the better the state of your health then the easier this form will be to utilise.
! Deficiencies of B6 (pyridoxine), biotin, calcium, copper, magnesium and zinc will make this form harder to absorb.
! A vegetarian or vegan diet will naturally have higher omega 6 levels making the balance more challenging.
! More important than ever to limit processed foods, deep fried foods and omega 6 and trans fat oils.
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Module #3 – Dietary Choices Lipids: Polyunsaturated Fats 4. Oily Fish Includes tuna, sea bass, mackerel, wild salmon, herrings, sardines & anchovies, but:
! Consuming a lot of fish will increase your exposure to heavy metal toxins e.g. mercury, cadmium and lead, which are now found in high levels in seafood.
! Limit exposure by choosing smaller fish like herrings, sardines and anchovies, that haven't had a chance to accumulate these heavy metals in their tissues.
! Avoid canned tuna, not only because canned foods themselves pose a problem to health, but as canned tuna has been found to have very high levels of mercury.
! Farmed fish is no different to other factory-farmed food as they are; - treated with drugs, hormones and chemicals to deal with parasites/diseases - sometimes genetically modified/feed on GMO foods. - still containing heavy metals - but also higher levels of PCB's than wild fish. - often fed additives to colour them e.g. farmed salmon to make them pink rather than grey!
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Module #3 – Dietary Choices Lipids: Polyunsaturated Fats 5. Fish and Krill Oil Supplements ! High quality fish oil is an great source of omega 3, isn’t the best
environmental choice due to over fished seas. The quality of the supplement is also key to avoid toxins.
! Fish oil is far lower in antioxidants than krill oil. The more omega 3 oil you
take the greater the need for antioxidants. As the fish oil is so delicate, oxidisation in the body contributes to free radicals which are a recipe for poor health.
! Krill oil has a phospholipid attached to it, ensuring the fatty acids are
delivered directly into your body's cells, making it the easiest to absorb and has very high antioxidant level.
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Module #3 – Dietary Choices Lipids: Polyunsaturated Fats 5. Fish and Krill Oil Supplements – cont. ! As a very small organism, krill is lower down the food chain so there is also less problem with toxic build up.
! Research has proved high quality krill oil is the very best form. As previously said most people have difficulty converting plant-based forms of omega 3 due to lacking enzymes.
! Estimations of krill supplies have shown that this is a food source will never run out.
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Module #3 – Dietary Choices Lipids: Monounsaturated Fats Omega 9 Oils Olive oil Is a great choice for omega 9:
! Trendy oil to cook with the proliferation of celebrity cooking shows and people looking towards the healthy Mediterranean diet.
! It is not the best oil to cook with especially at high temperatures. Even
though it is not as delicate as the polyunsaturated oils its chemical structure still makes it susceptible to oxidisation from heating and processing.
! When choosing an olive oil make sure it is organic, cold pressed, non-
chemically processed (and therefore often cloudy) and in a dark glass bottle or it will have oxidised before it has even been rung through the till.
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Module #3 – Dietary Choices Lipids: To sum up… ! The best strategy is to use a small amount of saturated fat for cooking. ! Supplement Omega 3 DHA and EPA requirements with some smaller oily fish in the diet and krill oil or micro green algae supplements if you’re in good health.
! Ditch the processed foods that are full of the damaged fats like sunflower oil, rapeseed oil, soybean oil etc.
For decades we have been told that saturated fat causes high cholesterol and heart disease - yet with so many people consuming margarine and vegetable oils for the last umpteen years - the problem is bigger than ever, with heart disease to rise by 25% by 2020. Don’t be fooled by media and marketing - it is damaged UNSATURATED fats that contribute to heart disease.
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Module #3 – Dietary Choices Protein: The right amount In recent years there’s been a protein focused diet craze as protein is slower to digest and metabolise, so the feeling fuller for longer strategy is great for those trying to lose weight, however:
! The westernised diet is now typically very high in protein with the average
person consuming 3 to 5 times more than they need, mostly in the form of very cheap meats from animals fed a very unnatural diet.
! Reports of people having kidney problems on high protein diets, like the
Atkins diet. This is as a result of our kidneys having to filter all the protein’s nitrogen waste products from our blood, which can cause a kidney imbalance and extreme dehydration.
! Long term yo-yo dieters are likely to suffer from amino acid depletion amino acids are the building blocks of protein.
! Having adequate protein in the diet helps with food cravings, balancing blood sugar and brain functioning, so it’s just as important to behaving enough, as not too much. Like everything their needs to be balance. www.nutsabouthealth.co.uk - sarah@nutsabouthealth.co.uk - Contact: 07786 687444
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Module #3 – Dietary Choices Protein: The right amount This is dependent on our health, physical activity level, size and age:
! Aging makes us less able to process protein so we usually need more, as do high intensity exercisers, and around 25% higher levels are needed in pregnancy. On average though around 46g for women and 56g for men is needed per day. As a guide a 170g chicken breast contains 40g or protein.
! Protein makes up the core of our body from bones, muscles, skin, hair, hormones and the tissue of all our major organs, including our brain. We are quite literally made from protein and its main job is to promote growth, maintenance, repair and healing.
! All foods contain protein in varying amounts, but animal products contain the most and easier for the body to utilise. This doesn’t however mean you need to just eat animal products to get enough.
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Module #3 – Dietary Choices Protein: The right amount There is often confusion about ‘complete’ and ‘incomplete’ proteins.
! Amino acids are the building blocks of protein of which there are 22, and a
complete protein contains all 9 of the ‘essential amino acids’. ‘Essential’ means we cannot produce ourselves so must get from food/outside sources.
! All animal sources have all the essential amino acids, but only a few vegetable
sources do e.g. quinoa, with the rest generally only having some. That’s why we often see pairing of protein vegetarian foods like beans on toast.
! You don’t need a complete protein every meal, as the body can actually piece
together the amino acids you eat, regardless of whether its from the same meal or not, however, it is advisable to eat protein with every meal, complete or not, to balance overall blood sugar and energy through the day.
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Module #3 – Dietary Choices Protein: foods that have all the essential amino acids: Animal proteins:
Vegetable proteins:
! Meat: e.g. lamb, beef, pork & game ! (always opt for organic, grass fed ! meats) ! ! Poultry: e.g. duck, chicken, turkey, ! goose, pigeon (always opt for ! organic/free range) ! Fish: e.g. salmon, tuna, bass, cod, ! haddock (always opt for wild not ! farmed) ! ! Dairy: e.g. milk, cheese, yogurt (always opt for organic, unpasteurised !
Hemp seeds Chia seeds Quinoa Soy Spirulina and chlorella Buckwheat Amaranth Sprouted lentils (must be sprouted) Bee pollen.
raw dairy products)
! Eggs (always opt for organic/free range).
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Module #3 – Dietary Choices Protein: Why not dairy & What about calcium? ! Often quoted as a good protein/calcium source BUT very acidic, mucous forming and challenging for the body.
! Traditional food guides, schools and doctors push the Government’s message dairy = calcium, BUT dairy is a very poor source of calcium in terms of bioavailability.
! Countries with the highest levels of dairy consumption also have the highest osteoporosis rates e.g. USA and UK, conversely Japan and China have the lowest osteoporosis rates and the lowest dairy (and protein) consumption.
! By eating too many high protein foods e.g. dairy with few vegetables, our
bodies becomes very acidic and try to buffer this by pulling calcium out of the bones, which over time leads to calcium deficiencies from where the mineral is vitally needed, the opposite of what many anticipate they’re doing to help their health.
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Module #3 – Dietary Choices Protein: Why not dairy & What about calcium? – cont. ! Although calcium is the major mineral that makes up most of our bones and
teeth, the relationship with the other trace minerals (like silica), and vitamins are equally important e.g. vitamin D and K2 are needed to ensure the body uses calcium in the right way.
! Supplementing calcium is never a good idea as studies show that taking 550mg or more of calcium daily can increase your heart attack risk by 30% and makes you more prone to some cancers.
! My favourite high calcium rich foods include dark green leafy vegetables (like
broccoli and kale), seaweed, figs, okra, almonds, blackstrap molasses, tempeh, tahini, chia and sesame seeds.
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Module #3 – Dietary Choices Protein: Choices and Acidity Levels ! It’s worth knowing about acidity levels. Animal sources have the highest:
pork>, beef>, lamb>, poultry>, fish & shellfish>, dairy> finally vegetables.
! Avoid farmed fish: 3 to 6 ratio is skewed, lower in nutritional quality and are more prone to disease and pollution.
! Meat substitutes are highly processed & pretty horrendous when you look at
their ingredients. For example ‘Quorn’ is pushed as a ‘healthy’ alternative to meat, but it is in fact a fungus, with allergic reactions not being in uncommon.
! Soy is also misrepresented as healthy, but most soy crops are GM with
extremely high levels of pesticide chemicals and contain anti-nutrients and oestrogens. Soy is strongly linked to autoimmune illnesses, digestive problems and cancers. Fermented organic soy is very different, with foods like Natto, tempeh, and soy sauce - as consumed in Asian diets - providing huge health benefits.
! Protein powders - most are full of chemicals and artificial sweeteners. www.nutsabouthealth.co.uk - sarah@nutsabouthealth.co.uk - Contact: 07786 687444
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Module #3 – Dietary Choices Protein: Nuts, Seeds and Legumes !
Important part of a balanced diet. Preparation is key to their digestibility and nutritional value.
!
Phytic acid binds to minerals, making it difficult for your body to absorb them. Enzyme inhibitors are also present preventing them from sprouting, but these can also make digestion challenging and uncomfortable.
!
Soaking reduces phytic acid and enzyme inhibitors making them easier to digest and prevents mineral deficiencies.
!
For non-vegan/vegetarians it’s good to eat a range of high quality protein from varied vegetable and animal sources, keeping the amount appropriate for the individual to get all the nutrients required.
!
The quality of the product is the most important focus, and if an animal source, make sure it’s organic and grass fed.
!
Steer clear of highly processed forms of vegetable protein like tofu sausages, and go for natural whole foods instead like nuts, seeds and legumes and remember to prepare them properly. www.nutsabouthealth.co.uk - sarah@nutsabouthealth.co.uk - Contact: 07786 687444
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Module #3 – Dietary Choices Carbohydrates: Simple vs Complex ! High carbohydrate foods are more often than not highly processed
and full of sugar; sweets, bread, pasta, prepackaged food, breakfast cereals and soft drinks > these are what we call ‘simple’ carbs.
! Complex carbohydrate is still an important part of a balanced diet, contrary to what diets have been advocating in more recent years.
! My preference for getting healthy carbs in the diet comes from
unrefined foods like fruit, vegetables and a small amount of gluten free grains.
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Module #3 – Dietary Choices Carbohydrates: Processed Sugar - Pure White & Deadly ! For repetitive dieters sugar is often recognised as the biggest downfall. ! Processed sugar is also the number one enemy when it comes to all sorts of health issues, especially when combined with highly processed, damaged fats.
! A key factor in creating and maintaining great health is how our body regulates its blood sugar.
! A stable blood sugar level keeps us feeling energised, without massive peaks and troughs throughout the day, and sleeping soundly at night.
! Sugar and refined simple carbohydrates are incredibly ageing to the body.
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Module #3 – Dietary Choices The symptoms of a blood sugar imbalance otherwise known as hypoglycaemia:
! asthma, eczema
! muscular stiffness
! insomnia
! sweating
! migraines
! allergies
! anxiety
! tinnitus
! food cravings
! insomnia
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Module #3 – Dietary Choices Carbohydrates: Processed Sugar - Pure White & Deadly
! Supermarkets: fresh fish/meat counter or the fruit/veg aisles only. There will be sugar in every item you pick up from tomato sauce to flavoured water, to cereals, cooked meats and yogurts, and even savoury ready meals, that can contain more sugar than ice cream.
! The insulin spike that releases from the pancreas to deal with a sugar hit will be far more sensitive and reactive for those that consume sugar regularly = insulin resistance.
! Type 2 diabetes is totally preventable and reversible and is directly attributable to diet and lifestyle.
! Sugar is very addictive and can also be a sign of a candida problem. An
imbalance of the naturally present candida bacteria will have you craving sugar and carbs, to keep feeding the candida.
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Module #3 – Dietary Choices Carbohydrates: Rebalancing Your Blood Sugar Levels ! It doesn’t take long to overcome sugar cravings once the suspect foods out of the diet and replaced with nutrient rich foods.
! People look better, feel better and are making a great long-term investment in their health.
! Sweetened foods in the diet from natural unprocessed sugars: dates, raw honey, maple syrup. Consuming other balanced nutrients eliminates a pure sugar hit and high blood sugar spike.
! Balance blood sugar with good fats & protein, fruit and lots of good quality vegetables, of which plenty should be green.
! Nutrient dense dark leafy greens really help rebalance any sugar craving, which inadvertently comes from an often-dire need for quick energy if nutrients are lacking. www.nutsabouthealth.co.uk - sarah@nutsabouthealth.co.uk - Contact: 07786 687444
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Module #3 – Dietary Choices Grains or Carbohydrates? Confusion with grains and carbohydrates with so many people wanting to eat low carb:
! Grains are mainly carbohydrate, but are not the only form of carbohydrate available in food.
! Carbohydrate is still an important part our diet, but a low carb or ketogenic diet can sometimes be helpful for specific health problems. This does not however make it a good choice for the masses.
! High carbohydrate foods also include fruit and some vegetables. Making vegetables the mainstay of any meal, at least 50%, and even up to 80% if the person is very inflamed, acidic or has have blood sugar issues.
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Module #3 – Dietary Choices Carbohydrates: The Modern Wheat Crop !
The Modern diet is high in wheat/refined flours.
!
The symptoms of poor health they can create are many and varied, and so for many the association would not be made with intolerance to it, though the most common is a slow digestive system and sluggish bowels.
!
Wheat-fuelled society: massive growth in manufacture/consumption of pre-packaged process foods most of which contain wheat and/or gluten.
!
Foggy brained, malnourished, sluggish individuals with below par immune systems.
!
Eating too much of anything is going to cause food sensitivities, so with the average person starting their day with wheat based cereal and/or toast, followed by a sandwich for lunch and some pasta for dinner (and maybe a mid afternoon cake or biscuit) it is no wonder that so many suffer from low energy and intolerances.
!
Production of only 3 wheat grains (hardiest and most resistant to disease). Crops stored for very long periods, processed with preservatives and chemicals to prolong shelf life. Many people are thought to be allergic to these chemicals and not the wheat itself.
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Module #3 – Dietary Choices Gluten Grains ! Limiting intake of refined grains and gluten containing grains can help
enormously with health problems, not just for coeliacs - beneficial for; Hashimoto’s (and all thyroid conditions), chronic fatigue syndrome, asthma, fibromyalgia, infertility, digestive disorders and autism. Gluten is fine for some.
! Gluten is a protein that gives dough its elasticity. It behaves like chewing gum
in the digestive system, adhering to the intestinal wall and impairing the ability to take up other nutrients.
! Abdominal pains, flatulence, uncomfortable stools with either constipation or diarrhea. Long-term effects are inflammation and malnutrition as the body becomes less able to absorb other nutrients.
! Tests for gluten intolerance or coeliacs disease can be done and an intestinal biopsy, but these tests are not always conclusive.
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Module #3 – Dietary Choices Gluten Grains ! All food is absorbed through the villi of the small intestine. Coeliac’s disease
causes the villi to be flattened which makes it extremely difficult to digest and absorb the nutrients from food. Once coeliac’s has been properly diagnosed by a biopsy then most of the villi are already badly damaged.
! As with most medical tests, a disease picture has to be well established to give a
positive diagnosis. If we were to work proactively to prevent the villi becoming so damaged (to the point where there is a positive test to gluten intolerance), the person’s health does not need to deteriorate to such an extent.
! The bigger supermarkets have been slowly increasing their ‘free from’ ranges.
They may be gluten free, but will do little to nourish your body as they often are high in sugar, bad fats and or artificial additives instead.
! As with nuts, seeds and legumes, soaking grains reduces phytic acid and enzyme inhibitors which helps maximize nutrient availability without causing mineral deficiencies or digestive issues. To help me remember to soak grains I do a weekly meal plan, to see what ingredients I need to weigh soak for tomorrow’s meals, before going to bed each night. www.nutsabouthealth.co.uk - sarah@nutsabouthealth.co.uk - Contact: 07786 687444
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Module #3 – Dietary Choices Module #3 Resources
! Soaking and Prep Sheet ! Grains List - gluten containing & gluten free ! Processed Sugar List - variations on the name
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Module #3 – Dietary Choices
Q&A www.nutsabouthealth.co.uk - sarah@nutsabouthealth.co.uk - Contact: 07786 687444
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