Cutting Edge Nutrition - The Stunning Research Making a BIG Impact on Weight Loss Results by Danni...

The Stunning research making a big impact on weight loss

Nutrition Today

• THERE IS NO MAGIC BULLET!!• Exciting and fascinating• Lots of change, with a constant flow of new

research and “fad diets” = misunderstanding and confusion

• Consumers deciding one fad diet is the golden rule• Everyone is different. The way genes interact with

nutrients from the food is different for everyone.

Nutrition Today• The devastating factsDiabetes has increased over 1000% in 25 years

Obesity in under 40 years old is 6 times higher than in the 1990’s

32% of us reach the age of 65 “healthy”

NZ treasury 2011 said “total cost of ill health is $13 billion a year”

Biggest cancer growth is 20 -34 years of age

Diet will be the #1 cause of female cancer deaths by 2016

Why Calories in doesn’t equal calories out

I have had clients coming to me saying “I just can not seem to lose weight no matter what I do! I have counted my calories and I’m having less than what I’m exercising”.

Can eat crap, low nutrient dense foods, full of processed and artificial ingredients.

There’s a lot more to weight loss than this!!!


Can eat this for 2000cal (equiv 20 points) to lose weight in a calorie deficit but.....

WHERES THE NUTRIENTS!!!!!


DID YOU KNOW THIS IS WHAT YOUR BODY ACTUALLY LOOKS LIKE Your body is made up of Zillions of cells like these!


AND THOSE CELLS MAKE UP THESE BODY TISSUES AND ORGAN SYSTEMS


• ExampleCheese scone vs Chicken Rice salad

COMPARING BOTH 350CAL BUT WHICH ONES IS MORE NUTRIENT DENSE??


• Focusing on calorie deficits alone:

can lose focus on intakes of crucial nutrients resulting in more health problems like poor digestion, hormonal imbalances, and a slower metabolism

Over time have go backwards (put on more weight again) and don’t know why or plateau on weight loss


• Take away message:

All calories are not equal. We can not simply say sustainable weight loss will occur with the lack of nutrients needed to work the body systems that aid weight loss by just being in a calorie deficit.

The Facts on Fats

• Fat has been getting a bad rap out goes real fat in comes low fat products

The Facts on Fats• Now more than ever does research suggest

that the fat bulge is a product of too much sugar in the diet.

chain reaction: high blood glucose increased insulin production (a fat storing hormone) central fat deposition

With the possibility of the onset of type two diabetes (insulin resistance).

The Facts on Fats

• Every cell contains this...

The biochemistry of nutrition, isn’t it beautiful!! THIS IS HOW OUR FOOD IS CONVERTED TO ENERGY!

The Facts on Fats

• You seen what goes on in the cell, now what if I told you every cell is made of fat!

The Facts on Fats

• Fat soluble vitamins DEKA• Hormones• Nervous system

The Facts on Fats

• We need to be eating fat to know how to metabolise it!

On average we need 1g/kg of fat a day to keep everything functioning soundly

e.g. 70kg of body weight = 70g of good clean food fats a day. Of this no more than 10g should come from saturated fat.

The Facts on Fats

You know how I mentioned earlier about sugar being the main contributor to weight gain and fat here’s the irony for you........

Good fats increase satiety

Fats are slower absorbing, can stabilise blood sugar levels and insulin production

REDUCING SUGAR cravings!!

The Facts on Fats

How fats are digested and absorbed depends on the type of fat you consume

The amounts you need so you are burning fat for energy vs storing it is dependent on the individual, their liver/gut function and their needs e.g. an active person vs sedentary person

The Facts on Fats

• Types of fatsCoconut (Lauric acid) vs Avocado and Almonds (monounsaturated fats)

Fibrous alkaline plant fats are ideal for detoxifying the liver

The Facts on Fats

• Latest study on the benefits ofAlmonds

One study just released from the US last week doing a randomised controlled trial of participants at risk of diabetes or obesity consumed 43g of dry- roasted lightly salted almonds; reduced hunger and improved dietary Vitamin E and monounsaturated levels without increasing body weight.

Daily energy intakes were reduced to compensate for energy from the provided almonds. Showing that not only are the characteristics of the almonds beneficial but replaced unhealthier snack options.

The Facts on Fats

• Omega’sHemp, fish, fish oils, chia seeds walnuts-Omega 3’s (long chains and are essential, needed from our diet, as our body doesn’t produce then) but can be easily oxidised in the body so need to be consumed with antioxidants like vitamin E to keep cell membranes fluid.

Work well as anti inflammatories, promoting weight loss and detoxifcation.

These are especially important for womens hormonal balancea mix of sources is ideal, last resort is supplements.

The Facts on Fats

• Margarines Vs Butter

Want to reduce processed fats margarines and omega 6’s in the diet as they promote inflammation and fat retention.

Small amounts of butter the natural product are actually better than consuming molecules of altered plant oils that are close to mimicking molecules of plastic tell me how the body is meant to process that!!!

What are the centenarians eating??!!!

The Facts on Fats

• Takeaway message:Weight loss will occur eating good fats when the right amounts of good fat and the right amounts of the right carbohydrates in the right amounts are consumed based on the individuals needs.

The place I start with clients is decreasing their refined sugar intake and replacing those calories (or some of them at least) with good fats. As we now know that sugar is in fact the cause of obesity and diabetes the fastest growing epidemics in New Zealand and the world.

Why carbohydrates are good for weight loss

• An apple a day keeps the doctor away!

EnzymesSoluble fibre

Vitamins

Minerals

Phytonutrients

CleansingAlkalising


• Our Centurions threatened staple! With low sugar diets the in thing.

• Regular fruit eating occurred accompanied with

plant based foods foragedNuts and seedsRegular fasting or famineLow animal product consumption

A LOW SUGAR DIET DOES NOT MEAN REMOVE FRUIT!!


• Enzymatic action on the digestive system

Bowel RegularityFruit easy to digest as main carbohydrate is fructose, kick starting the metabolism


The detoxifying power of fruit is amazing which helps to get rid of waste by cleansing the body; flushing out of impurities from the digestive system, bloodstream, internal organs and your skin.


• Fructose, what’s going on???

Fructose High Fructose Corn Syrup (HFCS)

People have fallen victim to the hype of weight loss websites claiming fructose contributes to increased fat deposition and diabetes.


• High Fructose Corn SyrupA study from the Nutrition Journal 2013 looked at the emerging role of dietary fructose in obesity and cogitative decline; comparing fructose and high fructose corn syrup (HFCS).

• They found the natural occurring fructose, doesn’t directly stimulate the insulin secretion and has a decreased glycaemic index (due to fibre) and decreasing blood glucose in healthy T2D subjects.

• Due to man made modifications on the fructose levels of HFCS, there has been a 15% increase up to 55%, found in a lot of processed products like ice cream. This change has correlated to an increase in obesity levels in the states. These intakes also relate to increased numbers of people with poor digestion and insufficient functioning of the metabolism. The emerging role of dietary fructose in obesity and cognitive declineShaheen E Lakhan and Annette Kirchgessner


• Why brown rice is a top choiceResistant starch- decrease in central fat depositionInsoluble fibreSatietyCoQ10

Powerful antioxidant found naturally in every cell, aiding the process of converting food into energy. It is critical for eliminating free radicals (stress, inflammatory foods or pollutants) created or taken in by the body. If they aren’t they can damage cell membranes, tamper with DNA even cause cell death; all resulting in the aging process.


CoQ10Food sources are rare: apart from brown rice , high concentration are in organ meats like liver and kidneys. Supplements may be recommended (not all equal).

Neutralises, decreases and eliminates free radical action

Researchers found it helps heart related conditions because it can improve energy production, prevent blood clots whilst acting as an antioxidant


CoQ10 also rejuvenates skin; stimulating skin cell activity.

Active skin cells get rid of toxins easily and can make better use of nutrients.


The replacement of wheat with ancient grainsCommon complaints with clients:bloating, IBS symptoms, fatigue, flatulence, burping or water retention

A lot of people are suffering in silence.....THIS IS NOT NORMAL!!!Clients on weight loss regimes who think they are eating healthy but not losing weight usually have something like this going on...

Their diet could go something like this (this may also be you):• Weetbix for breakfast• Wholegrain bread sandwiches for lunch• Pasta for dinnerAnd this is a low intake!


• Wheat elimination

Nearly every packaged product you find on the shelf contains wheat. Even Soya sauce has wheat in it. Due to so much wheat now in our food supply we have become over exposed i.e. we eat so much of it that our sensitivity to wheat has increased.

A lot of people get confused about wheat free being the same as gluten free. This is not entirely true; you can be wheat free but not gluten free. The difference being wheat is a plant grain and gluten is a protein contained in a lot of grains including wheat and oats (more to come on gluten soon)


Wheat is highly inflammatoryAlarmingly, only about 2% of clients haven’t noticed a difference on how they look and feel (in terms of digestion and weight loss) by taking wheat out of the diet. That means a majority of my clients suffer from digestive problems that they think are normal but in fact don’t have to live with!

Removal has had overnight successes with clients:Decreasing bloating and water retention

Resulting in a flatter stomach plus increased confidence and motivation


Wheat classed as a high intolerance foodThis is due to the increasing over sensitivity to wheat with our immune systems and DNA

These sorts of interactions are discovered via the study of nutrigenomics (how nutrients react with our DNA).

This reinforces the point about there has to be more considered in the diet than calories in = calories out; as clearly the wheat can interact with the genes in the body and in the body to have results non- conducive to weight loss.

Studies have concluded that due to the man made modifications to wheat they can interfere with our human DNA and they way carbohydrates are stored in the body.

Exogenous plant MIR168a specifically targets mammalian LDLRAP1: evidence of cross-kingdom regulation by microRNALin Zhang1,*, Dongxia Hou1,*, Xi Chen1,*, Donghai Li1,*, Lingyun Zhu1,2, Yujing Zhang1, Jing Li1, Zhen Bian1, Xiangying Liang1, Xing Cai1, Yuan Yin1, Cheng Wang1, Tianfu Zhang1, Dihan Zhu1, Dianmu Zhang1, Jie Xu1, Qun Chen1, Yi Ba3, Jing Liu1, Qiang Wang1, Jianqun Chen1, Jin Wang1, Meng Wang1, Qipeng Zhang1, Junfeng Zhang1, Ke Zen1 and Chen-Yu Zhang1

http://www.nature.com/cr/journal/v22/n1/full/cr2011158a.html
































Protein: are some types better than others for weight loss?

Proteins are building blocks to the foundation that is our body

DNA CELL TISSUE ORGAN ORGAN SYSTEMS

Including hormones and enzymes

Trial and error personalised elimination plans for clients in order to discover what proteins are better suited to the body.

Funny thing is just like the wheat most people don’t know they have a sensitivity or a ignoring it


Gluten- derived from the word glueElastic protein in grains that help bread rise

The benefits of removing gluten for non celiac people areStill being debated but could improve insulin sensitivity.

Where trial and error comes in- “if you don’t change something you will get what you have always got”


Gluten free is good- but not a magic bullet!! “When a person with celiac disease eats gluten, his or her

immune system attacks the lining of the small intestine. The damage that results causes symptoms such as gas, bloating, diarrhoea, constipation, headache, trouble concentrating, and fatigue. It can also lead to weight loss and malnutrition. Celiac disease was long believed to be the only condition triggered by gluten. But there is now good evidence that a condition called nonceliac gluten sensitivity causes similar symptoms but no intestinal damage.” Potential benefits of a gluten-free diet, from the April 2013 Harvard Health Letter


Gluten and weight lossIf some one is suffering from the allergy or the sensitivity it results in a state of inflammation. The same inflammation can occur with being overweight.

Inflammation results: in increased stress levels increasing the fat storing hormone, cortisol increase in central fat deposition.

So removing this inflammation will in turn remove the stress and weight loss can occur through exercise and a healthy diet


Increase in Dairy proteins for weight loss?? Yes or no?

Active people = protein powders (whey and casein)Diet shakes= protein powders

Disruptive and inflammatory (WBC)Asthma and Eczema Client elimination plans

What about lactose?


What does the research say?Dairy proteins are said to be effective in reducing body fat and abdominal fat losses.

A study, published in the Journal of Nutrition, compared three groups of overweight and obese, premenopausal women.

Each group consumed either low, medium or high amounts of dairy foods coupled with higher or lower amounts of protein and carbohydrates. The women exercised seven days per week for four months, including five days of aerobic exercise and two days of resistance training.

The researchers reported identical total weight losses among the groups, but the higher-protein, high-dairy group experienced greater whole-body fat and abdomen fat losses, greater lean mass gains and greater increases in strength.

NOTE: I take note of research but clients are constantly surprising me


What does the research say?

"One hundred per cent of the weight lost in the higher-protein, high-dairy group was fat. An additional benefit was that the participants gained lean muscle mass," says Glenys Zucco, Dietitian Dairy Australia. "Preserving or gaining muscle is very important for maintaining metabolic rate and preventing weight regain, which can be major problem for people wanting to lose weight." Josse, A. et, al. (2011) ‘Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women’ Journal of Nutrition 141: 1626–1634, 2011


• Plant proteins and weight lossThere is much debate out there about whether plant proteins or animal proteins are better for your health and weight loss.

Here is a list of the common sources of each protein:• Animal: chicken, turkey, pork, beef, lamb, buffalo/bison, seafood, and eggs• Plant: soy, beans, legumes, lentils, grains, nuts, and seeds

The current belief of most mainstream society is that high protein diets are the way to go when it comes to weight loss and toning, which means higher diets of animal proteins as they generally have higher amounts of proteins than the plant sources.


• Plant proteins and weight lossComplete versus Incomplete proteins (missing essent. amino’s)

Incomplete can be eaten in combination to form complete e.g brown rice (meth) and beans (lys)


• Plant proteins and weight lossWe need essential amino acids• Branched-chain amino acids (isoleucin, leucine, and valine) benefit blood sugar

management and growth hormone production• Lysine benefits production of antibodies, hormones, and enzymes• Methionine benefits hair, skin, and nail health; detoxification of heavy metals• Threonine benefits digestive health• Tryptophan benefits immune system and brain health, helps with relaxation,

reducing anxiety and depression• Tyrosine benefits thyroid function


• Plant proteins and weight lossplants will provide you with all of the vitamins and minerals you need, just like animal products if you eat a variety of them.

They go one better than meat containing fibre and phytonutrients

People worry about vitamin B , Iron, Zinc and Omega 3 deficiencieson plant based diet, myth if you are eating the right foods.

E.g. Me as a vegetarian

However to suggest one over the other is very closed minded, depends on the state of the liver and overall body inflammation as to what I suggest.


• SOYIsoflavones- Phyto estrogensHormone disruption, estrogen dominance on organs with estrogen receptor sites, such as the breast, uterus, and thyroidOver loaded liver

This potential isoflavone overload is especially a concern with many modern processed soy products, such as burgers and cheese. Studies have shown that 30 grams of unfermented soy consumed per day can affect thyroid function and is strongly linked to a host of autoimmune diseases, such as Hashimoto’s thyroiditis. (Experimental Biology and Medicine 2010 May;235(5):590-8).

Bottom line: Although soy is a complete protein, a high intake of processed, unfermented soy products may cause more harm than good.

e.g soy protein isolate, soya flour


• Soy research be careful what you read!Fermented soy products like TONZU tofu, fermented tempeh or fermented miso are good sources of isoflavones that help prevent cancer. Many ancient centurion cultures out living us have high intakes.

Hey guys! Soy protein powder strips your masculinity! A study of 12 men aged 18 years and older experienced a 19% drop in serum testosterone in only 28 days when supplemented with 56 grams of soy protein powder over that same time period (Prev 2007;16:829–33).

Again with clients best judgement comes in and medical history of the client


• Eggs! Misunderstood super food• Fast absorbing protein• Packed with zinc, iron, vitamin B12,

vitamin A, E, D (free range)

In the study, 30 overweight or obese women (in America) ate either an egg-based breakfast (2 eggs) or a bagel-based breakfast, containing the same amount of calories and almost identical levels of protein. The researchers recorded the women’s eating habits and found that just before lunch, the women who had eaten eggs for breakfast felt less hungry and ate a smaller lunch as a result. Better still, over the next 36 hours the group eating the egg-containing breakfast consumed, on average, 417 calories less than the bagel-eating group. (Eat Eggs for Weight Loss By Dietitian, Juliette Kellow BSc RD)

http://www.weightlossresources.co.uk/diet/dietitian.htm

http://www.weightlossresources.co.uk/diet/dietitian.htm

The True Champions of Nutrition

• The “forgotten treasures”

antioxidantsGlutathioneAlpha lipoic acid

Low in soils- both are links to thyroid, adrenals and hormone productionMagnesiumIodine

Only two of natures giftsParsley Milk thistle- high potency liver cleanser ( herbal remedies)


• The “forgotten treasures” Antioxidants

Glutathione- normally recycled in the body but doesn’t occur when toxic load is too great (alcohol, coffee, pollutants ,processed foods etc).

It recycles antioxidants, most critical element for detoxification as it sticks to toxins which carries them into the bile (from liver )and into the stools

Research suggests, increased glutathione levels decrease muscle damage, reduce recovery time, increase strength and endurance and shift metabolism from fat production to muscle development.

Sulfur rich foods; brocolli, kale, cabbage, cauliflower and watercressexercise stimulates glutathioneB6 and B12- production of glutathione, vitamin C and E (recycling), milk thistle


• The “forgotten treasures” Antioxidants

Alpha lipoic acid- neutralises many types of free radicals (others only one type) in water and fat environments

Recycles vitamin C and glutathione

Found in organ meats liver , heart and kidneyslesser extent in: spinach, brocolli, tomatoes, peas and Brussel Sprouts

It travels in the blood stream to the powerhouse of our cells (mitochondria)Studies in mammals have shown that the supply is low in our diets. Only in supplementation it has reached therapeutic levels.

With our current obese environment , supplement dependent on current client health

Case study: bringing it all together

• Is this you?• Here’s a Scenario.....

Single mum Lucy, full time job, and works out 7 days a week. She eats “healthy” foods (wheat and low fat products) but nutrient levels are poor with not enough going into the body because always putting the kids first, therefore not eating enough food to get her nutrients.

Low in energy from not getting enough nutrients to support her busy lifestyle (including activity and high stress load) she turns to coffee as her pick me up. Her intake of coffee is 4 a day.

She suffers from digestive discomfort like bloating and irritable bowel. She has mood swings all the time and can not seem to get rid of the belly and hip fat no matter how much she is exercising. To help keep muscle and as a weight loss tool she has bought a mainstream protein powder for women that contains soy protein isolate.

SUMMARY

• Problem with losing weight? Have you tried....• Not giving up?!• Looking at the whole picture – food, exercise, STRESS (emotional, free radical –

alcohol and coffee, inflammation)• Quality not quantity- remember it’s not all about those calories• Good fats are your friends- but don’t over do it 1g/kg of body weight is sufficient• Eat Fruit!! If weight is a concern stick to 3-4 serves a day• Eat brown rice and remove wheat products• You could try removing gluten and dairy protein to see what difference it makes • Eat a high plant based diet- the centurions do and they are healthier at 100 than we

are at 70• FERMENTED SOY IS GOOD – TONZU tofu (1-2 servings a week is a good start)• Eat EGGs• Start a herb garden – add parsley but don’t stop there!• If necessary (and this is where some one like me can help ;) , supplement with

alpha lipoic acid, magnesium powder, iodine – natural kelp tablets and milk thistle

Where to find me

• Facebook www.facebook.com/fuelnutrition4life

• Website www.fuelnutrition.co.nz

• Based in Hamilton• Beachlands Auckland next year at Energy

Experience• Email addresses for talk summary notes and

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Cutting Edge Nutrition - The Stunning Research Making a BIG Impact on Weight Loss Results by Danni...

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Transcript of Cutting Edge Nutrition - The Stunning Research Making a BIG Impact on Weight Loss Results by Danni...