Nutrition Presentaiton 14.2

Intro Sam Thorne Fda. !

Graduate of Institute of Integrative Nutrition (US) and Outdoor Educational Studies (UK)!

Health Coach, Director of Beyond Travel & EdgeTV!

Health business background, sport, nature, music and travel. !

www.samthornehealthcoach.com !

www.beyondhorizons.cz !

www.edgetvprague.com

Unique principles

No one diet fits all!

Deconstructing cravings (what are you hungry for?)!

Adding in enjoyable healthy habits !

More energy through better relationships, career, physical activity and food.

Health,Culture and Happiness

Wine, Chocolate & Rock n Roll

What does being healthy mean?!

Blue Print study Japan, Italy, Indonesia, Costa Rica!

Community, compassion, environment, physical activity, quality of food, pace of life, life purpose. !

Stress and anxiety 40/40 (research has shown our average thoughts are 40% about the past and 40% about the future. !

What about the soil? Modern farming methods, lack

8 Causes of Cravings

THE BODY IS AMAZING. It knows when to go to sleep, when to wake up, and when to go to the bath- room. Your heart never misses a beat. Your lungs are always breathing. Trust your body.

!

Look at the foods, deficits, and behaviours in your life that are the underlying causes of your cravings. Many people view cravings as weakness, but really they are important messages meant to assist you in maintaining balance. When you experience a craving, deconstruct it. Ask yourself, what does my body want and why?

1. LACK OF PRIMARY FOOD

Relationships!

Spirituality !

Exercise !

Career

2. WATER

2. WATER. Dehydration can manifest as a mild hunger, excess water can also cause cravings!

3. YIN-YANG IMBALANCE

4. INSIDE COMING OUT

Foods eaten by our ancestors, or foods from our childhood

Healthier versions

Start 50/50 (introduce

50% healthier version)

5. SEASONAL

Craving heavy foods or sugary food is common in the winter

6. LACK OF NUTRIENTS.

!

Can create odd cravings!

lack of minerals = salt cravings !

Overall lack of nutrients = craving for non forms of energy such as caffein

7. HORMONAL

Women experiencing menstruation, menopause, or fluctuating testosterone or oestrogen levels.

8. DE-EVOLUTION

When things are going well we can self-sabotage

Self Check

Where am I at now?

Increase your appetite for life.

Reprinted with Permission from Integrative Nutrition

What are your thoughts?

Decoding Ingredient Lists Whats your food hiding from YOU?

Decode sneaky packaging!

How many of us sometimes find ourselves walking

down the packaged food aisle?

...And how many of us often make decisions based

on what the front of the pack says?

What if...

...we didnt bother looking at the front of the pack?!

!

...what if we were smart about sneaky marketing?

Most packaging contains misleading info on the front

- Lets use this box of Fiber One bars as an example!- What do you interpret from this?

- Fiber...as a woman Im told to eat as much of it as possible...must be healthy

- Antioxidants...cancer fighting? healthy?

- Made from natural flavors...the word natural means healthy!

Tip #1: Go to the BACK of the pack

Ingredient lists & nutrition facts can look complicated...

Does anyone agree?!What do you look for? !

What confuses you?

#2: How many ingredients?

Dont eat anything with more than 5 ingredients...

Not all granola bars are created equal

#3: Can you pronounce them all?

Unpronounceable = likely an artificial/processed ingredient! !

Why are they there? Flavor, texture, shelf life, etc...

#4: Avoid Most Foods ending in OSE

Dextrose!

Sucrose!

Fructose!

Maltose!

Saccharose !

Xylose

OSE = SUGAR

#5: Can you make it at home?

- Hummus!- Smoothies!- Muffins

#1: Ignore the front!!

#2: Count the ingredients!

#3: Can you pronounce them?!

#4: Watch out for the -ose!!

#5: Can you easily make it yourself?

SUMMARY

Any questions?

Reprinted with Permission from Stephanie Miller and Maggie Converse

Sugar addictions and what you can do about it.

Bitter

Sweet

In case you havent noticed,

there is an obesity epidemic.

Everyone is talking about it

The Center for Disease Control

and Prevention (CDC) has tracked

In 1990 no state was more than 15% obese ...

By 2010 36 states were > than 25% obese!

CODE RED!

What happened?!

http://www.motherjones.com/environment/2009/07/sugar-vs-corn-syrup http://www.eatingwell.com/nutrition_health/nutrition_news_information/facts_about_high_fructose_corn_syrup

1970s Introduction

of HFCS in the U.S.

1977 directive to reduce

fat consumption from 40 to 30%

1973 Farm Bill

decreases price of corn

1977 Quotas and

tariffs increase price of sugar

At a policy level:

New Technology

Cheap Corn Expensive Sugar

No Fat = No Flavor!

Result: Food manufacturers filled low-fat tasteless foods with HFCS

Not to mention At a personal level:

Fast FoodStress

Decreased Activity

Fat consumption went down but sugar,

calories and weight have

gone up!

World sugar consumption has doubled since 1985

98 Million Tons

20101985

160 Million Tons

And global diabetes rates have grown tenfold!

30 Million People

20101985

346 Million People

A lot of people are talking about why sugar and what some call its evil twin, HFCS are to blame.

http://ngm.nationalgeographic.com/2013/08/sugar/cohen-text

For this discussion, sugar means sweet things with a similar chemical structure, including both sugar as we know it and HFCS.

The average American consumes

22 teaspoons of sugar a day.

The average child

consumes 32 teaspoons

of sugar a day!

The American Heart Association recommends:9 teaspoons for men 6 teaspoons for women 3 to 8 teaspoons for children

Lets look a little deeper at some of the causes

of the increased consumption of sugar

(and HFCS)

Sugar used to be available only to prepare for winter.

WinterSpring AutumnSummer

1.

We used to eat whole fresh fruits. Now we consume fruit juices. 2.

HFCS is in everything (well, almost!) 3.

4. Manufacturers have exploited the bliss point

5. Food cues are everywhere triggering us 24/7

Researchers are now challenging the traditional belief

that:

Balanced Weight

Calories Eaten

Calories Burned

100 calories 100 calories

Even common sense tells us that:

So lets take a look at what happens in your body when you

consume sugar.

Sucrose (sugars formal name) is comprised of two molecules bonded together:

Glucose Fructose

Glucose = Needed by the body

Fructose = The F word!

Because they are bonded together, there are always equal amounts of glucose and fructose in sucrose

High Fructose Corn Syrup HFCS is comprised of the same two molecules

but they arent bound together:

Glucose

http://www.youtube.com/watch?v=5oRY5_mj6m0

FructoseFructose

Glucose

GlucoseGlucose Fructose

FructoseGlucose

Fructose

Fructose

GlucoseGlucose

Because they are not bonded together, food manufacturers can add more fructose to sweeten their product, if they choose.

Glucose is your bodys fuelGlucose is carried by your blood throughout your body to be transformed into energy by your cells. Thats why its called Blood sugar. !All of your cells, particularly those in your brain, require a steady supply of glucose at all times.

Glucose

Cell

Blo

od S

ugar

Time

When you eat sugar (or HFCS) it looks like this: 1. Your blood sugar (glucose) rises 2. Your pancreas releases the hormone insulin 3. Insulin brings your blood sugar down

by transporting glucose to your cells for energy.

Normal Blood Sugar

Level

1

2

3

Blo

od S

ugar

Time

!Hunger!

!Hunger!

But by the time insulin is released: 1. Your blood sugar has already peaked 2. Insulin carries away too much glucose too late 3. Your blood sugar dips too low 4. You dont have energy, crave sweets, are hungry & cranky!

Normal Blood Sugar

Level

Blo

od S

ugar

Time

!Hunger!

!Hunger!

Each time your blood sugar spikes you increase the likelihood that

your body will store excess energy as fat. You gain weight!

https://www.youtube.com/watch?v=iTxbv-Mpqfg&list=PL07264EBE414523FA

FAT! FAT!

Over time, like the story of the boy who cried wolf, your cells stop responding to insulin as they should.

This vicious cycle begins.

You eat.

Your pancreas makes Insulin.

Your cells resist Insulin.

Sugar is stored as fat

You feel tired & hungry!

You get fat!

Insulin ResistanceYour cells dont have glucose

for energy

Thats the glucose story. In the meantime

every calorie of fructose is headed straight to your liver

to be turned into fat.

Because fructose can only be metabolized by the liver!

FructoseGlucose

The amount of fat in your liver has everything to do with how sick you get.

Fructose fools your brain into thinking it's starving, causing you to eat more.

Fructose binds to proteins faster than glucose in what is called the Maillard or 'browning' reaction. This is the aging reaction. Fructose does it seven times faster than glucose!

Fructose down-regulates the dopamine reactors in your reward system. If you eat one candy bar today, it will be pleasurable. But the next time, youll need more to get the same effect. That's called tolerance and marks addiction.

To quote Lustig: Youve

been frucked!

Why excessive fructose is unhealthy:

Public Service Announcement!Mother Nature

packaged the fructose

in fruit with an abundance

of fiber, water and phytonutrients! Fresh fruit is OK

in moderation.

Dreamstime Stock Photos

Back to the insulin resistance story insulin resistance is bad!

But its just the first step down a slippery slope

toward a host of other diseases.

High Blood Pressure

Elevated Trigly- cerides

Low HDL Choles-terol

Large Waist Circum- ference

High Blood Sugar

Insulin Resistance

ObesityMetabolic Syndrome

Cardiovascular

Disease

60% of Americans suffer from Metabolic Syndrome

http://www.nhlbi.nih.gov/health/health-topics/topics/ms/http://diabetes.niddk.nih.gov/dm/pubs/insulinresistance/index.aspx#metabolic

Pre-Diabetes

Insulin Resistance

Type 2 Diabetes

ObesityMetabolic Syndrome

Cardiovascular

Disease

Now about that Stress Stress increases cravings for sweet, fatty

and salty foods. It also leads to increased cortisol production. Excess

cortisol leads to a slower metabolism and fat accumulation in your abdomen -- belly fat! -- and under your arms.

Cortisol also breaks down muscle for energy, which is not a good way to lose weight!

Many overweight people most notably those with fat in the belly, and high blood sugar or high blood pressure have elevated cortisol levels.

This creates a vicious cycle: too much cortisol makes you gain weight.

Meanwhile two hunger hormones

are performing an intricate danceinfluencing your appetite.

S ti m u l a t e s A p p e ti t e

Ghrelin The

hunger hormone

S u p p r e s s e s a p p e ti t e

Leptin: The

fullness hormone

http://www.youtube.com/watch?v=_PMQvamaAcc&list=PL3A6923A057447F2A

Their relationship looks like this:

Before Eating After Eating

Leptin

Ghrelin Leptin

Ghrelin

Before Eating After Eating

Ghrelin: The Hunger Hormone

Ghrelin = Appetite_ Ghrelin = Appetite__

Makes your stomach growl

!

Fructose does not suppress ghrelin!

Your appetite does not go down after you eat

food containing fructose even though your stomach is full!

Leptin is released by your fat cells after youve eaten. It tells your brain that youre full. !It also tells your brain that you have energy to spare, because your stomach is full. This creates a desire to exercise.

Now lets look at leptin,the fullness hormone

Im full.

Lets exercise

!

But if you have too much insulin In your system from eating too much sugar, insulin blocks leptin from reaching your brain. !Its like leptin calls your brain, but your brain hangs up. !Your brain has become leptin-resistant.

I cant hear you!

Insulin resistance leads to

Leptin resistance which leads to

Never feeling full!

Im still hungry, even though I just

ate!

And I cant even THINK about

exercising because I might need that

energy to survive!

Now lets add some brain chemistry to the story. When your system is working as it should,

eating releases dopamine, creating a feeling of

pleasure and reward.

Eat Release dopamine

Then leptin kicks in to suppress the release of dopamine.

Eating becomes less rewarding. So you stop eating when you are full.

!But if youve become leptin-resistant, you

still want to eat.

Im full. Ill stop eating

now.

To make matters worse: although you still want to eat

You feel less pleasure when you do!

Its like living with an urge that cant ever be satisfied!

Want more

Dont like as much

Become a sugar addict!

Become leptin

resistant

Eat Too much

sugar

Become insulin

resistant

Too much insulin

released too often

Brain doesnt

hear leptin signal

Dopamine not

properly suppressed

Constantly hungry

and craving more sweet

foods!

The Progression:

So why cant we

just say no?!

Food can be addictive.

Sugar can be VERY addictive.(to some people)

The 10 Most Addictive Foods

1. Ice Cream 2. Candy 3. French Fries 4. Chocolate 5. Cookies

6. Chips 7. Cake 8. Pasta 9. Donuts 10. Bread

http://www.prevention.com/food/healthy-eating-tips/food-addiction-most-addictive-foods/1-ice-cream

Are you a sugar addict? There are ways to find out

Sugar Kills Food

Addiction Quiz

Chocolate Chip Cookie

Test

What you can do

Simple ideas to reduce or eliminate sugar

Avoid overt sugar

Find & reduce covert sugars

Quit sugar. All sugars.

60 Names for SugarAgave nectar* Caramel* Dextrose Galactose Lactose Raw sugar*

Barbados sugar* Carob syrup* Diastatic malt Glucose Maltodextrin Refiners syrup*

Barley malt Castor sugar* Diatase Glucose solids Malt syrup Rice syrup

Beet sugar* Confectioners sugar* Ethyl maltol Golden sugar* Maltose Sorbitol

Blackstrap molasses* Corn syrup Evaporated cane juice* Golden syrup* Mannitol Sorghum syrup*

Brown rice syrup* Corn syrup solids Florida Crystals* Grape sugar* Maple syrup* Sucrose*

Brown sugar* Date sugar* Free flowing brown sugars*

HFCS* Molasses* Sugar (granulated)*

Buttered syrup* Dehydrated cane juice*

Fructose* Honey* Muscovado* Treacle*

Cane juice crystals* Demerara sugar* Fruit juice* Icing sugar* Organic raw sugar* Turbinado sugar*

Cane sugar* Dextran Fruit juice concentrate* Invert sugar* Panocha* Yellow sugar*

* Contains Fructose

Avoid food with more than 10 grams of sugar per serving.

Dont eat food with any type of sugar in the first four Ingredients.

Breakfast Cereal

P.S. Its also a good idea to avoid food with more than five ingredients its probably highly processed and

probably contains one or more types of sugar!

Dont drink sugar !

or

HFCS!

Your stomach doesnt have teeth!

Chew.

As if your life

depends on it.

Because it does!

Reduce stress

Sleep.

Eat food that you like.

Because if you dont like what you eat you wont make it part of a permanent lifestyle change!

Food you like too much should probably be removed from your environment. !If youve overeaten it once, Youll probably do it again!

But not too much

Trick your taste buds.Use fresh herbs and spices to trick your taste buds into thinking Youre eating something sweet. !Many vegetables are also naturally sweet.

Snack.Healthy snacks help balance blood sugar and reduce cravings. !The best snacks have no added sugar, and combine protein and healthy fats with high-quality carbohydrates. !This is the ideal mix to keep hunger and cravings at bay!

Eat Protein.Protein helps to stabilize

blood sugar levels because it

does not stimulate the release of insulin, as carbohydrates do.

!It also helps

prevent cravings for high-carbohydrate foods.

Eat breakfast.

78% eat breakfast every day

75% weigh themselves at least once a week

62% watch TV less than 10 hours per week

90% exercise, on average, about one hour a day

Source: http://www.nwcr.ws/

Research findings from a study of people who have maintained a 30 pound weight loss one year or longer:

Get some sunshine.Sunshine stimulates the production of vitamin D. !And vitamin D is required for the production of dopamine.

Drink more (water that is)!

Brain

Body

80% Water

70% Water

And dont drink your calories(unless theyre green juices or smoothies)!

Slow Down.

Meditate Journal Yoga Eat mindfully Enjoy nature

Move.

Exercise helps maintain a healthy blood sugar level

by increasing the cells' sensitivity to insulin

and by controlling weight. !

Regular brisk walking can significantly cut

the risk of developing Type 2 Diabetes.

Crowd out sugar with healthier food choices.

Eat food. Not too much. Mostly plants.

If you think youre a sugar addict, you may need help to break the addiction. !A Health Coach can support you in making healthier food and lifestyle choices.

Get Help.

To help you integrate todays Bitter Sweet tips into your life,

SIGN ME UP! http://sam-thorne.healthcoach.integrativenutrition.com/contact

Free Health Coaching Session

Resources

Where do I buy food in Prague?

Health Stores and restaurants: http://zelenamapa.cz/ !

Online food http://freshbedynky.cz/ !

Markets http://www.farmarsketrziste.cz/en/ !

Bulk buy (grains, nuts, seeds etc http://bezobalu.org/)

Books to read

The End of Overeating: Taking Control of the Insatiable American Appetite David Kessler

Fat Chance: Beating The Odds Against Sugar, Processed Food, Obesity, and Disease Robert Lustig

Food Rules: An Eaters Manual Michael Pollen

Salt Sugar Fat: How the Food Giants Hooked Us Michael Moss

Sugar Addicts Total Recovery Program Kathleen DesMaisons

Sweet Poison: Why Sugar is Making Us Fat David Gillespie

Videos to watch

The Skinny on Obesity (Six-Part Series) http://www.youtube.com/watch?

v=h0zD1gj0pXk&list=PL89BD934934EC2AAE&index=7 !

Sugar: The Bitter Truth (1 hour) http://www.youtube.com/watch?v=dBnniua6-oM

Documents

Nutrition Presentaiton 14.2