Post on 03-Oct-2015
description
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?
Slide 73
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.
Slide 3
Everyone is talking about it
The Center for Disease Control
and Prevention (CDC) has tracked
Slide 6
In 1990 no state was more than 15% obese ...
Slide 7
By 2010 36 states were > than 25% obese!
CODE RED!
What happened?!
Slide 9http://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
Slide 10
Not to mention At a personal level:
Fast FoodStress
Decreased Activity
Slide 11
Fat consumption went down but sugar,
calories and weight have
gone up!
Slide 12
World sugar consumption has doubled since 1985
98 Million Tons
20101985
160 Million Tons
Slide 13
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.
Slide 16
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)
Slide 18
Sugar used to be available only to prepare for winter.
WinterSpring AutumnSummer
1.
Slide 19
We used to eat whole fresh fruits. Now we consume fruit juices. 2.
Slide 20
HFCS is in everything (well, almost!) 3.
Slide 21
4. Manufacturers have exploited the bliss point
Slide 22
5. Food cues are everywhere triggering us 24/7
Slide 23
Researchers are now challenging the traditional belief
that:
Balanced Weight
Calories Eaten
Calories Burned
Slide 24
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.
Slide 26
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
Slide 27
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.
Slide 28
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
Slide 29
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
Slide 30
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
Slide 31
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!
Slide 32
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
Slide 33
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
Slide 34
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.
Slide 37
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
Slide 38
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
Slide 40
Their relationship looks like this:
Before Eating After Eating
Leptin
Ghrelin Leptin
Ghrelin
Slide 41
Before Eating After Eating
Ghrelin: The Hunger Hormone
Ghrelin = Appetite_ Ghrelin = Appetite__
Makes your stomach growl
Slide 42
!
Fructose does not suppress ghrelin!
Your appetite does not go down after you eat
food containing fructose even though your stomach is full!
Slide 43
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
!
Slide 44
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!
Slide 45
Insulin resistance leads to
Leptin resistance which leads to
Never feeling full!
Slide 46
Im still hungry, even though I just
ate!
And I cant even THINK about
exercising because I might need that
energy to survive!
Slide 47
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
Slide 48
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.
Slide 49
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
Slide 50
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)
Slide 53
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
Slide 55
Sugar Kills Food
Addiction Quiz
Chocolate Chip Cookie
Test
What you can do
Simple ideas to reduce or eliminate sugar
Slide 57
Avoid overt sugar
Find & reduce covert sugars
Quit sugar. All sugars.
Slide 58
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
Slide 59
Avoid food with more than 10 grams of sugar per serving.
Slide 60
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!
Slide 61
Dont drink sugar !
or
HFCS!
Slide 62
Your stomach doesnt have teeth!
Chew.
As if your life
depends on it.
Because it does!
Reduce stress
Slide 64
Sleep.
Slide 65
Eat food that you like.
Because if you dont like what you eat you wont make it part of a permanent lifestyle change!
Slide 66
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
Slide 67
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.
Slide 68
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!
Slide 69
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.
Slide 70
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:
Slide 71
Get some sunshine.Sunshine stimulates the production of vitamin D. !And vitamin D is required for the production of dopamine.
Slide 72
Drink more (water that is)!
Brain
Body
80% Water
70% Water
And dont drink your calories(unless theyre green juices or smoothies)!
Slide 74
Slow Down.
Meditate Journal Yoga Eat mindfully Enjoy nature
Slide 75
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.
Slide 76
Crowd out sugar with healthier food choices.
Eat food. Not too much. Mostly plants.
Slide 77
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/)
Slide 80
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
Slide 82
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