Siobhan Wall,R.G.N. 1

Healthy Options

Choosing a Healthy Diet and Eliminating Stress

Siobhan Wall,R.G.N. 2

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R.G.N Qualified in Holistic Massage and

Reflexology Nutrition, Promoting Health in the Community, Member Tutors panel Co. Wex. V.E.C. Anvil House Wellness Centre

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7 main stressors that effect us insidiously It is now being acknowledged that 70% of

cancers have an environmental origin 86% of deaths in Europe are preventable

chronic diseases – WHO press release 11th Sept 06

Siobhan Wall,R.G.N. 4

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Clutter and disorder

E.M.F.’s

Chemical Pollution

Environmental Stress

Geopathic Stress

Lifestyle Stress

Unhealthy Diet

7 Stressors

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Healthy Options Create awareness The more processed the food we

consume- 1. The more energy the body has

to expend to use it 2. The more waste the body has to

throw out 3. The more we smell !!!!!!!!!

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Food Stressors Additives Refined/added sugar Stimulants Hypoallergenic

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4 in every 5 deaths were from either diseases of the

Circulatory system 37% Cancer 27% Respiratory system 15% These are PREVENTABLE

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Food Supporters

EFA’s - Omega 3

Fruit and vegetables Filtered water

Siobhan Wall,R.G.N. 9

Healthy Options We need to become owners

of our HEALTH ME

Sun Air Water Earths Energy Nutrition

Health is Wealth

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Cancer started 300 years ago Air & Water pollution 150 – 200yrs ago Electromagnetic Fields 75 years ago These all effect our immune system 85% Adult Cancers preventable WHO figures 96% who have treatment for cancer will die in

10 years without changing diet and lifestyle

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How do we protect ourselves?

Sleep deprivation – quality of sleep important

Dehydration – clean water

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Food – anything that animals or people eat or drink that makes them grow,

general word for anything that nourishes people, animals or plants

Siobhan Wall,R.G.N. 13

Healthy Options We need whole unadulterated food

Organic where possible, use you local butcher, farmers market and corner shop

Chew our food – digestion starts in the mouth

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Food – it is how fast the body will do 3 important things ;

1 – Digest it 2 – Extract the goodness 3 – Get rid of the waste Average person consumes over 75

tonnes of food in lifetime

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We are physically addicted to food Sugar addiction – cross circuits the

brain and scrambles it Fats – when we take lots of fat we

reduce the oxygen levels in body, heating fat makes it carciogenic

MSG

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Important rules when eating- Eat less Chew longer – digestion starts in

the mouth Drink water ½ hr before or hour

after meal – dilutes digestive juices with meal

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Get rid of JUNK FOOD – check the labels

Shop in the right frame of mind- Change your snack mindset- Make good use of fridge and

freezer – buy in bulk and store

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Good kitchen equipment Glass Stainless Steel NO TEFLON NO MICROWAVE

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Healthy Options Foods that stress us Caffeine Alcohol Sweets & carbonated drinks Salt & salty foods Fatty foods Dairy products Red meat Refined and processed foods

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Breakfast – most important Mid-day – main meal Tea/ Supper – light meal Never eat processed food 2-3 hrs

before you sleep

Have glass water before bed

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Cambridge University found eating 1 apple/day cuts risk premature death from heart attack by 20% add 1 orange + 1 banana it goes up to 50%

Imagine what juicing would do for you

Eat your fruit and Juice your vegetables

Healthy Options

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Juicing – fast food

Make up your own – fruit in the am, mix with vegetables e.g. apple and celery, apple and carrot, cucumber,celery,apple and ginger to give it kick!

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Blending – meal in a glass- e.g.

Breakfast in a glass

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Eat your greens – Cabbage – reduces cancer risk Brocolli – loads minerals and vitamins Spinach – great source of iorn

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Berries- fresh, frozen or dried Grains - cous-cous, Quinoa-protein,calcium and amino

acids Millett – good for digestion Barley, Oats, Rye Rice- basmati & brown Spelt, Corn

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Seeds Flax – omega 3 and 6 Pumpkin – iorn, vit e, zinc Sesame - calcium Sunflower- energy, efa’s,

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Spices Cinnamon – good for desserts & juices Nutmeg – sweet or savoury dishes Ginger – veg juices, tea Tumeric – grains e.g. couc-cous Vanilla – pod or essence use instead of sugar

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Nuts – reduce risk of disease Almonds – vit E, protein Walnuts – omega 3, fibre and

protein Hazelnuts - Pine nuts Eat in moderation, add to dishes

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Herbs – fresh and dried – natural flavouring

Parsley – high in vit c Herbal teas

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Supplements

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It’s as easy as ABC

Be Aware Be Brave Be Creative

Thank you for listening

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Siobhan Wall, R.G.N.,