HELLO

TAKING RESPONSIBILITY FOR OUR HEALTH

Lets take our heads out of the sand…

The Basics of

NUTRI~GENENOMICS

LEARN HOW TO EAT TO ACHIEVE:1. Vibrant Health At Any Age2. Energy And Vitality3. Weight Loss Without Dieting4. Reversal Of Chronic Aging

Symptoms5. Heightened Mental Alertness

NUTRI~GENENOMICS

Defined

Nutrigenomics:

The effects of foods and food constituents on gene expression.

We are born with genes that will never change ~ that is certain. HOWEVER, we DO have the ability to modulate how our genes EXPRESS themselves.

What does that mean?

WE ARE WHAT WE EAT

Advanced Nutrition and Human Metabolism ~ FIFTH EDITION

GENE EXPRESSION

1. With proper nutrition we CAN dramatically reduce our exposure to the metabolic forces that cause chronic disease, even if we are born with a predisposition to any one disease.

a. Examples: Cancer, Parkinson, Diabetes, Alzheimer

2. When we eat foods that are right for our genetic makeup, we develop the ability to modulate the way our genes express themselves.

a. Turn on and off the genes that are meant to be on or off.b. Gain the ability to give genes the proper instruction around how to keep the body

healthy – in it’s natural state.

3. Knowing that growing older does NOT automatically mean that we must surrender our vibrant body and brain.

WHERE DO WE BEGIN

1. It all begins with an understanding of how to use food as an ENJOYABLE tool for excellent well-being, knowing that we are rewarded with the vitality to enjoy life.

Visit your favorite places Do your favorite things

IMPORTANT

NO ONE MENU PLAN FITS EVERYBODY. AND, even when we DO determine which menu planning is BEST for our metabolic type, we will STILL want to TWEEK the foods that we eat.

Mediterranean Diet Gluten Free Diet South Beach Diet Paleolithic Diet High Protein Diet Vegetarian Diet

We must learn why we chose the diet / menu plan that we chose.

BEFORE determining WHICH meal plan is correct for our metabolic type, we will begin with a knowledge of the major players.

These include:

1. Calories

2. Macronutrients (Proteins, Carbohydrates, Fats)

NUTRITION 101

CALORIE BASICS

Fact:

The ratio of calories in ~ to calories out is well known for weight gain or loss. This is still important to weight management, however...

There are many other important factors that must be considered and in this program we will emphasize them.

But for now:

Here are the simple caloric basics:Calories are a measurement of the energy in a food.

Let’s say that your goal is to lose one pound per week. One pound of stored fat contains 3500 calories . If you do nothing except cut calories, theoretically you will have to eat 500 fewer calories per day to lose one pound per week.

CALORIES

But George, there is SO much more to being healthy and

loosing weight than calorie counting!

A macronutrient is a substance that the body requires in moderate to large amounts in order to sustain itself.

There are three primary macronutrients

CarbohydratesProteins

Fats

MACRO NUTRIENTS

DAILY MACRONUTRIENT RATIOs

“Methy Magic” by Craig Cooney, Ph.D.

VEGETABLES: Variety but not many potatoes. 10 Servings

FRUITS: Variety: 6 Servings

FISH, BEANS: Low fat poultry & dairy. 6 Servings

WHOLE HIGH FIBER, GRAINS: Variety. 3 Servings

OILS: Mainly Olive, fish. 1 Serving

LOW CARB FOOD PYRAMID

http://www.diabetes-warrior.net/a-meal-plan-you-can-live-with/low-carb-pyramid/

Carbohydrates: Sugars, Starches & Fiber

Low Carb / High Fiber Foods

The primary role of carbohydrates is to provide energy to cells in the body, particularly the brain, which is the only carbohydrate-dependent organ in the body.

Fiber slows down the absorption of the carbohydrates so you feel full longer and will be less likely to over-eat throughout the day.

SIMPLE CARBOHYDRATES

Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the food, and how quickly the sugar is digested and absorbed.

Simple Carbohydrates Are Absorbed Rapidly Into the Blood.Example of a simple carbohydrates:

BerriesGrapesHoney

In our program knowing what kind of carbohydrate you are including in your menu planning is important and you will see why as we progress.

COMPLEX CARBOHYDRATES

Complex carbohydrates (also known as starches) are chains of three or more single sugar molecules linked together.

Foods with large amounts of complex carbohydrates include legumes, starchy vegetables like potatoes and corn, rice and grain products.

Complex Carbohydrates

UNDERSTANDING BLOOD SUGAR

The volume of sugar in the blood (blood sugar) is an important aspect of metabolism, energy levels, mental clarity, willpower and so much more.

The type of carbohydrates we consume are largely responsible for our blood sugar (the volume of sugar in our blood):

• The higher the carbohydrate value : The quicker your blood sugar volume raises.

• The lower the carb. value : The slower your blood sugar volume raises.

Our goal is to maintain the most level blood sugar levels possible throughout our day.

BALANCING BLOOD SUGAR

How do we stabilize blood sugar levels?

• Keep the carbohydrate values consistent throughout the day.• Be aware of the two basic types of carbohydrate you consume:

1. High glycemic load2. Low glycemic load

What are glycemic loads?

The glycemic INDEX of food is a carbohydrate ranking of foods based on their immediate effect on blood glucose (blood sugar) levels.

Imagine a water hose: The higher glycemic index, the more open the hose is, spraying sugar into your bloodstream.

Using the Glycemic Values

The glycemic LOAD is basically how dense the glycemic index is within one serving of a food. This is our preferred form of glycemic values to use.

Heavy loads can bog the body down.

PROBLEM

We don’t want to overload our system with high glycemic load / high carbohydrate foods. Yet, many of them contain vital macronutrients for our healthy bodies.

To consume an abundance of high load / carb foods will surely put the extra pounds on you, as well as will create health problems.

RESOLUTION

Don’t overdue the high glycemic load carbohydrates.

Make sure you balance ALL of your carbs with fiber and protein.

Reducing Blood Sugar Spikes

By adding protein and fiber to the carbohydrate you slow down the speed at which the carb enters the blood stream. Imagine this process being similar to creating resistance to the flowing hose water.

High glycemic foods: Elevate insulin and blood glucose Stimulate fat-storage Exacerbate hyperactivity Reduce sports performance.

Low glycemic foods : Helping balance blood glucose and insulin levels Reducing excess body fat levels

Increasing sports performance.

Results of Glycemic Values

GLYCEMIC LOAD (GL) –the first number in parenthesesLOW = 1 -10MEDIUM = 11 -19HIGH = 20 or MORE

GLYCEMIC INDEX (GI)–the second number in parenthesesLOW = 1 - 55MEDIUM = 56 - 69HIGH = 70 - 100

Glycemic Number Samples

Example of LOW glycemic LOAD foods:

Apples (6,38)

Carrots (3,47)

Chana dal (3,8)

Chick peas (8,28)

Grapes (8,46)

Kidney beans (7,28)

InsulinLevel

Time

Pancakes

Low Glycemic Index Meal

Bread Potatoes

26

Why Choose Low Glycemic Foods

Good choices – Decreased insulin response Most fruits, Berries, Plums, Peaches, Kiwi, Grapefruit Most fiber rich vegetables Selected grains (quinoa, steel cut oats)

Poor choices – Increased insulin response Many grains ( breads, cereals, etc.) Starches (potato, rice, etc.) Selected fruits (raisins, melons, papaya, mango, dried

fruits) Selected vegetables (corn, potato)

CARBOHYDRATE CHOICES

FIBER

Dietary insoluble fiber is the part of food that is neither digested nor absorbed by our bodies because we lack the enzymes needed for digestion.

The results of numerous scientific studies demonstrate its indisputable role in the regulation of intestinal function and are essential in any wellness plan.

The higher the fiber content of aCarb., the more slowly the sugar will be released into the blood stream.

The goal is to consume about 35 to 50 grams of fiber per day.

Food sources of dietary fiber are divided according to whether they provide soluble (readily fermented in the colon into gases and physiologically active by-products) or insoluble (metabolically inert; absorbing water throughout the digestive system and easing defecation) fiber.

Some plants contain a significant amount of both types of fiber, according to the characteristics of the plant.

For example, plums (or prunes) have a thick skin covering a juicy pulp. The skin is an example of and insoluble source of fiber, whereas soluble sources of fiber are found in the pulp.

Soluble & Insoluble Fiber

FIBER SAMPLESRead the nutrient labels.

Goal for the Sugar to Fiber RATIO within the Carb :

½ sugars and ½ fibers .

Extra credit: High protein .

BadGood

I challenge you to find a bread with better numbers than this one.

PROTEIN

Balance your carbohydrate choices with protein sources such as lean meat, poultry, eggs, or fish, and some healthy fat such as olive oil, avocado or nuts and seeds.

TOO MUCH PROTEIN

Protein contain the essential amino acid methionine, which is absolutely crucial in (methy) metabolism, crucial for like itself.

But too much methionine raises HCY (homeocystein) in humans and has been shown in lab experiments to shorten the life span of rats.

Methyl Magic ~ Craig Cooney, Ph.D pg 31

On the other hand, too little methionine will not only limit your methyl metabolism, it’s also a known risk factor for colon cancer.

Hormonal Benefits of Protein

Why are proteins important in every meal and in every snack ?

•Protein releases a hormone called Peptide YY (PYY)

•Peptide YY is in the gut & has the ability to shut down a

hormone called ghrelin. (Ghrelin has emerged as the first

identified circulating hunger hormone.)

BENEFITS OF PROTEIN

Why are proteins important in every meal and in every snack ?

Proteins keep food in the body longer

Improves satiety Deceases hunger Furnishes amino acids required to build and

maintain body tissue Helps maintain lean body mass Improves metabolism Uses more calories to burn them

Turkey

Fish

Chicken

Eggs

Organic, Low-fat cottage cheese

Very lean cuts of beef nice source of amino acids, yet high in saturated fats

Tofu (organic please)

PROTEIN SELECTIONS

1. Quinoa This whole grain is a great source of protein, and is the queen of whole grains when it comes to protein

content. Unlike many sources of vegetarian protein, quinoa contains all of the essential amino acids,

making it a "complete protein". Just one cup of cooked quinoa contains 18 grams of protein, as well as

nine grams of fiber.

Protein content: One cup of cooked quinoa provides about 18 grams of protein.

2. Beans, Lentils and Legumes (high carb proteins)Protein content: One cup of canned kidney beans contains about 13.4 grams of protein.

3. Tofu and other soy products (non-GMO) Protein content: A half-cup of tofu contains 10 grams, and soy milk contains 7 grams of protein per cup.

4. Nuts, Seeds and Nut ButtersProtein content: Two tablespoons of almond butter contains about 8 grams of protein.

5. Veggie Burgers and Meat SubstitutesProtein content: One veggie patty contains about 10 grams of protein

6. Protein SupplementsProtein content: Varies by brand, so read the label.

Vegetarian Protein Selections

Upon waking, the body has been in a fasting mode.

If we do not eat with an hour of waking, the body will perceive this as a stressor.

When the body is stressed, it releases hormones that are not only destructive to your overall health, but will also STOP FAT LOSS.

A breakfast smoothie made with high quality protein powder is a fantastic way to start your day.

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Breakfast is Very Important

PROTEIN POWDERS

Protein powders you find in your local health-food stores usually lack critical nutrients that give protein its real power.

These overly-processed and misleading products give you cheap, weakened forms of protein that come from sick, diseased animals.

And some protein powders even have dangerous levels of lead, cadmium and other heavy metals.

+

=

Home Made Smoothie

+

1 Scoop Organic

Whey Protein

Home Made SmoothieBlender

Hand full of fruit

Not only are many powders a waste of money, but if you consume them, they will only make you weaker and more vulnerable to disease.

To stay slim and strong, you need a reliable source of protein that hasn’t been processed, contaminated or altered.

Results of use of a pure high protein powder

1. Hit and maintain your ideal size2. Melt pound after pound of excess weight3. Boost your immune strength and get sick less often4. Build lean muscle and functional strength you can use5. Fight free radicals and stay younger, longer6. Power up your performance

After careful research we are able to confidently recommend the Vital Whey brand of protein powder as one of our primary powders.

PROTEIN PERFORMANCE

FAT

A healthy diet should provide a generous amount of essential fatty acids daily.

Sources: Many fruits, vegetables, sea vegetables, and healthy oils.

Oil from cold-water fish is the richest natural source of omega-3 fats.

Good Choices

High in monounsaturated fat

Olive oil, olives, macadamia nuts,

almonds, avocados

Extremely

Bad Choices

High in saturated fat and arachidonic acid

Fatty meat, deli meats

FAT CHOICES

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Fat Cells containing Arachidonic Acid (AA) start to collect around the abdomen

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There are a few types of fat that you have in your abdominal area.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs.

The Dangers of Belly Fat

The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

All deep fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

DANGEROUS FAT

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster.

So What Gets Rid of Extra Fat?

The only solution to consistently lose your abdominal fat and keep it off for good is to combine a sound strategic nutritious diet full of unprocessed natural foods with a properly designed exercise program that stimulates the necessary hormonal and metabolic responses within your body.

Both your food intake as well as your physical training program is important if you are to get this right.

Start With:

Low Fat Protein

Balance With 2 Parts Low Glycemic Veggies to

1 Part Fruit and High Glycemic Food

Vegetables

& 1 Fruit

Protein

Your Ultimate Defense Against Mental Decline, FAT & Silent Inflammation…

HIGH DOSE FISH OIL

Therapeutic dosages of fish oil are 8 g to 12 g daily.

The most important omega-3 fatty acids found in fish oil are called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

You should take at least enough fish oil to supply about 2 g to 3 g of EPA (2,000 mg to 3,500 mg) and about 1.0 g to 2.5 g of DHA daily (1,000 mg to 2,500 mg).

Therapeutic Dosages

Why is DHA Important?

Highest concentration in the brain.

Low levels correlated with decreased learning.

Why is EPA Important

Decreases inflammation

Improves blood flow

Necessary for DHA synthesis

Types of Fish Oil

Fish Contamination with PCB, dioxins, and Hg

Crude fish oil High contamination

Health food grade Still contaminated with PCB’s and dioxins

Ultra-Refined EPA/DHA concentrates

Removal of monoamines that cause gastric distress

Virtually complete removal of PCB’s and other toxins

Can be used safely in high-dose applications

High Quality Fish OIL

How do you know if your fish oil is safe?

International Fish Oil Standard Consumer Reportshttp://www.ifosprogram.com/consumer-reports.aspx

FISH OIL STANDARDS

Micro Nutrients Continued in “Hormones” Presentation

Sample:

The Function of Nutrients

FOOD SOURCES- Alpha-carotene can be found in concentrated amounts in a variety of foods including sweet potatoes, carrots, kale, spinach, turnip greens, winter squash, collard greens, cilantro, fresh thyme, cantaloupe, romaine lettuce and broccoli

POTENTIAL HEALTH PROMOTING FUNCTIONS- Helps preserve & improve eyesight; Helps fight viral infections, colds, & flu

POSSIBLE INDICATIONS THAT MORE IS NEEDED- Frequent viral infections, night blindness, hair loss, goose bump-like appearance of the skin

TAKE HOME HIGHLIGHTS

We will modulate the expression of our genes by the foods we choose to eat.

A carbohydrate provides energy to cells, especially the brain, which is our only carb dependent organ.

Be aware of your blood sugar and how to stabilize it using low & high glycemic carbs.

Add fiber & protein to slow down carbs’ entry into the blood system Provide your body with a generous amount of essential fatty acids

daily.

Private Consultations Are AvailableBhagavati@SevenStreamstoWellness.com

772-713-5371