Dr. Jilian M. Stogniew, DC, RYT Awakening Chiropractic.
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Transcript of Dr. Jilian M. Stogniew, DC, RYT Awakening Chiropractic.
Dr. Jilian M. Stogniew, DC, RYTAwakening Chiropractic
Top causes of death in the US are directly related to our lifestyles
2/3 of US adults are overweight or obese; 1/3 qualify as obese.
Up to 30% of US children are overweight , and childhood obesity has more than doubled in the last 25 years
Childhood diabetes has increased 10-fold in the past 20 years.
Being overweight is linked to many conditions:› Sleep apnea› CV disease› Cancer› Stroke› Gallbladder disease› Osteoarthritis› Diabetes
Poor diet/nutrition linked to:› Tooth decay› High Cholesterol› High Blood
Pressure› Colon, breast, and
prostate cancer› Bowel Disease› And on and on…
We take in too many calories and burn too few
Eating out has become much more common
Portion sizes have increased dramatically› Average plate size has increased from 10 to
12 inches in diameter Junk food consumption continues to
increase No-fat and low-fat craze of the 80s and
90s
Conflicting nutrition information
Hard to know what and who to believe
Mistakes of the past are still with us…
The mission of the United States Department of Agriculture is to foster the health and prosperity of the agricultural industry.
Breakfast› Orange juice, 4 slices of white bread,
applesauce, 1 oz. cream cheese Lunch
› 4 cups cooked spaghetti, 1 oz. mozzarella cheese, 2 cups marinara sauce, 8 oz. roasted chicken
Snack: ½ cup baby carrots Dinner
› 3 Cups cooked white rice, 4 oz. grilled steak, 1 cup of milk
3113 calories for the day 4.4 gram of sodium 14 grams of fiber (should get 30
grams/day) 62 grams of sugar Does not meet the RDA for calcium, vit D,
or Vit E Seriously deficient in fruits and vegetables 66% carbs, 25% protein, and only 9% fat
Most Americans are very sedentary 2002 study found that higher energy
expenditures for most people came from driving a car, watching TV, and office work.
About 5% of total energy expended went to moderate or strenuous physical activity.
AHA 2004: About 30% of Americans engage in regular physical activity
Benefits› Supports a healthy immune system› Helps maintain gut health› Decreases inflammation› Provides nutrients (essential vitamins,
minerals, fats, and phytochemicals)› Maintain appropriate weight› Prevent many diseases of lifestyle
Items to emphasize:› Good fats› Lean proteins› Fruits and vegetables› Whole grains› Fiber› Aim for foods close to their original source
Fats got a bad rap in the 80s and 90s
Some types of fats are essential for proper body function
EFA found in nuts, plant oils, seeds, and fish
Anti-inflammatory and immune supportive
Promote the release of anti-inflammatory compounds by the cells
EFA PROTECTs the heart
Balance is key Emphasize omega 3 while decreasing
omega 6 Ratio should be 1:1 Sources of omega 3: WILD cold water
fish, flax, nuts, seeds Sources of omega 6: animal fats,
vegetable oils, farm-raised fish and livestock
Good sources:› Beans and legumes› Fermented soy or edamame› Fish› Lean Poultry› Lean red meat (grass fed)› Wild game› Eggs (free-range, omega 3)
Try to consume organic or cage free animal products to reduce pesticides, antibiotics, and increased saturated fats.
Higher intake of meat and animal products is associated with higher risk for cancer
High in saturated fat and no antioxidants
Children who eat 12 hotdogs a month have 10X the risk of leukemia compared to kids who don’t eat any hotdogs
Contain powerful plant compounds known as phytochemicals
Perform numerous functions throughout the body
Provides fiber and essential nutrients
Aim for a rainbow of colors and a variety of fruits and vegetables every day
Fresh, whole produce is best (stay away from fried and canned)
Without the nutrients and protective compounds found in these foods, the chances of cell damage increase
Cell damage increases the risk of cancer
Plant pigments are powerful anti-cancer nutrients
Aim for 5-10 servings per day EAT A SALAD EVERYDAY!
Whole grains provide fiber
Contain moderate amounts of protein (refined grains do not have protein)
Vitamins and Minerals are intact
Grains to try: rice, spelt, oats, barley, whole wheat, rye, bulgur, millet, quinoa, and amaranth
Sugar Caffeine Processed foods, aka junk foods (low in
nutrients and high in calories) Trans fat Fast food Artificial Sweeteners Refined grains
Refined sugars raise blood sugar levels quickly and stress the pancreas
Sugars stress the adrenal glands which are responsible for our stress response
Sugar decreases the immune system (a teaspoon of sugar depresses the immune cells for six hours)
Sugar is high in calories and provides no nutrients
Avoid the following:› Corn syrup› High fructose corn syrup› Dextrose› Maltose› Sucrose› Maltitol, sorbitol› Fructose› Cane Juice› Evaporated Cane Juice
Avoid chemical sweeteners› Splenda› Aspartame
Use Natural sugar alternatives› Stevia› Raw Honey› Molasses› Agave› Pure maple syrup
Caffeine increases heart rate and promotes hyperactivity
It is also stressful to the adrenal glands Eliminate if you have any hint of
insomnia or anxiety Can cause stomach upset, irritation,
and diarrhea Be aware of soda, chocolate, and
coffee, or coffee-flavored foods
Peaches Apples Sweet Bell Peppers Celery Nectarines Strawberries Coffee and Tea
Cherries Lettuce Grapes Pears Spinach Potatoes
Onions Avocado Frozen Sweet Corn Pineapple Mango Asparagus Frozen Sweet Peas
Kiwi Cabbage Eggplant Papaya Watermelon Sweet Potatoes Broccoli Tomatoes
Eat Well Think Well Move Well
Check our website www.awakeningchiropractic.com for upcoming classes and our Nutrition Series› Gluten & Dairy Free Diet, Protein 101, Sugar-
busters, Fats are Phat, Vegetarian diets, and Supplements