4 PILLARS OF GOOD HEALTH
EXERCISE
4 PILLARS OF GOOD HEALTH
EXERCISE
ATTITUDE
REST
NUTRITION
When growing young
70 Born
30 Die
When growing old
70 Die
30 Born
CATABOLISMANABOLISM
METABOLISM
100 CELLS
Example of METABOLIC Process
NUTRIENTSCALORIES
MICRO NUTRIENTS
MACRO NUTRIENTS
Proteins
Vitamins Minerals
FOOD
Building Block of Human Body – Protein
Protein Protein Protein Protein Protein ProteinProtein
Protein Protein Protein Protein Protein ProteinProtein
Vitamins and
Minerals
How FREE RADICALS are Generated ?
ENERGY
FREE RADICALS
FOOD
FREE RADICALS
Attack that we cannot escape !!
WHAT ARE ANTIOXIDANTS ?
Oxygen paradox
Protects from Free Radicals Attack
Example of Free Radicals Attack on Apple
Dr RAY D. STRAND STORY
DISEASES AND CAUSES
CATARACT OSTEOPOROSIS OSTEO ARTHRITIS DIABETES HEART DISEASE CANCER
CATARACT
Supplement your diet with Vitamin C !!
OSTEOPOROSIS
OSTEO ARTHRITIS
World Health Organization (WHO) has declared India as the country with the largest number of diabetic subjects in the world
Every fourth diabetic in the world today is an Indian
Source: WHO (http://www.who.int/diabetes/facts/world_figures/en/index5.html)
Glycemic Index -Glycemic Effects of Foods
The glycemic effect is a measure of the response of blood sugar (glucose) concentration and insulin to the carbohydrate in a food. The glycemic effect of a food is measured by having a person eat a food and then testing the blood to see:
• How fast and how high the blood sugar level increases• How quickly the blood sugar level returns to normal
Foods that contain carbohydrates that have a low-glycemic effect produce a slow steady rise in blood sugar. The carbohydrate in foods with a high-glycemic effect causes a rapid rise in blood sugar.
The Glycemic Index is a rating system for the glycemic effects of foods. The highest possible Glycemic Index score for a food is 100.Some foods elevate blood sugar and insulin levels faster and higher than other foods. Many factors, such as the amount of fiber in a food and how the food is cooked, work together to determine a food’s glycemic effect in the body. In addition, a food’s glycemic effect differs when it is eaten alone versus when the food is eaten with other foods that contain protein and fat.
DIABETES !! – Global Epidemic
HEART DISEASES
REASONS FOR HEART DISEASES
Free Radicals Oxidized LDL Elevated Cholesterol Elevated Homocysteine Level Improper Omega3:Omega6 ratio
Science Simplified:Nutrients,Overweight,Heart Disease and Health Span
To Keep Healthy
Consume High Fibrous & Low Glycemic Food
•At least 8 glasses of water a day
•Minimum of 4 vegetables to unlimited
•Minimum of 3 fruits to unlimited
•Carbohydrates 4-8 daily servings (whole grains)
•3-7 daily servings (beans, fish, lean meat, low-fat dairy
•Fats 3-5 daily servings (olive oil, nuts, canola oil, avocados)
•Sweets up to 75 calories daily
Recommendation as per WHO
To Keep Healthy
Supplement your diet with Nutritional Supplements
Consume high Fibers & Low Glycemic
Eat 4 Times a Day
Avoid Excess Food Intake
Chew 32 Times while eating
Exercise 45 mins a day
Carrots
Cauliflower
Corn
Cucumber
Half cup cooked with no added salt contains .85 grams protein and 2.6 grams fiber.
Potassium - 177 mg Sodium - 51.5 mg Calcium - 24 mg Phosphorus - 23.4 mg Magnesium - 10 mg Iron - .48 mg Also contains small amounts of selenium, manganese, copper and zinc.
Vitamin A - 19,152 IU Vitamin C - 1.8 mg Niacin - .4 mg Folate - 11 mcg Pantothenic Acid - .2 mg Vitamin B6 - .2 mg Contains some other vitamins in small amounts.
Half cup cooked with no added salt contains 1.1 grams protein and 1.7 grams fiber.
Potassium - 88 mg Phosphorus - 19.8 mg Calcium - 9.9 mg Sodium - 9.3 mg Magnesium - 5.6 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.
Vitamin C - 27.5 mg Vitamin A - 1.5 IU Pantothenic Acid - .3 mg Contains some other vitamins in small amounts.
One ear, cooked with no salt contains 2.6 grams protein and 2.1 grams fiber.
Potassium - 191.7 mg Phosphorus - 79.3 mg Magnesium - 24.6 mg Sodium - 13 mg Calcium - 1.5 mg selenium - .6 mg Iron - .5 mg Zinc - .4 mg Also contains small amounts of manganese and copper.
Vitamin C - 4.8 mg Vitamin A - 167 IU Niacin - 1.2 mg Folate - 27.3 mcg Pantothenic Acid - .68 mg Contains some other vitamins in small amounts.
Half a cup of sliced cucumber with skins contains .36 grams protein and .42 grams fiber.
Potassium - 74.9 mg Phosphorus - 1.4 mg Magnesium - 5.7 mg Sodium - 1 mg Calcium - 7.3 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.
Vitamin C - 2.6 mg Vitamin A - 111.8 IU Contains some other vitamins in small amounts.
Pistachios
Pumpkin Seeds
Sunflower Seeds
1 ounce (49 kernels) dry roasted contains 6.0 grams protein and 3.0 grams fiber.
Potassium 295.4 mg Phosphorus 137.5 mg Magnesium 34.0 mg Calcium 31.2 mg Sodium 2.8 mg Iron 1.2 mg Selenium 2.6 mcg Also contains small amounts of manganese, copper and zinc.
Vitamin A 74.3 IU Folate 14.2 mcg Contains some other vitamins in small amounts.
1 ounce of roasted pumpkin or squash seeds without salt contains 5.3 mg protein and no fiber.
Potassium 260.5 mg Magnesium 74.3 mg Phosphorus 26.1 mg Calcium 15.6 mg Sodium 5.1 mg Zinc 2.9 mg Iron 0.9 mg Also contains small amounts of manganese and copper.
Vitamin A 17.6 IU Folate 2.6 mcg Contains some other vitamins in small amounts.
1 ounce dry roasted sunflower seeds contains 5.5 mg protein and 3.1 mg fiber.
Phosphorus 327.4 mg Potassium 241 mg Magnesium 36.6 mg Calcium 19.8 mg Zinc 1.5 mg Iron 1.0 mg Selenium 22.5 mcg Also contains small amounts of manganese and copper.
Vitamin A 6.5 IU Folate 67.2 mcg Vitamin E 6.0 mg Contains some other vitamins in small amounts.
Slow Poisoning of India
There are two kinds of Nutritional Supplements
Organic..
Synthetic
Elevated Cholesterol !!
Elevated Homocysteine !!
AFFORDABILITY?
HOW LONG SHOULD WE TAKE IT ??
Budgeting!!
How to plan ??
PAY ME NOW OR PAY ME LATER !!
IMPORTANCE OF 10 HEALTHY FAMILIES !!
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