Think Environment Think Health Think Safety Think Nutrition

Nutrition awareness

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Why Nutrition?

• Increasing burden of cardiovascular diseases

• Number one cause of death globally

• Preceded by disorders of the heart and blood vessels

• Heart attack, stroke, pulmonary embolism, thrombosis

• Risk factors mostly behavioral–Unhealthy diet: Starchy foods; bread, rice, potatoes, chapatis, cassava,

yams, plantain, sugar, sweet foods

–Overweight, obesity

–Physical inactivity

–Tobacco use

• Preventable by modifying diet and life style

Nutrition and healthy living

Effects of unhealthy nutrition

• Chronic diseases –

•Diabetes, high blood pressure, high cholesterol

• Cancer, arthritis

• Atherosclerosis, aneursym, clots & strokes, heart disease/ attack

• Allergies and asthma, stress related diseases

• Kidney failure

• Eye damage and blindness

•Nerve damage that could lead to amputations

• Infertility and Sexual dysfunction

• Lack of symptoms does not mean you are healthy

• Poor health seeking behavior

High blood pressure: the silent killer

• Can remain undiagnosed for long, need regular checks

• Risk factors

–Physical inactivity

–Unhealthy diet and overweight

–Stressful lifestyle

–Excessive salt intake

–Excessive alcohol consumption

– Increasing age

–Smoking

–Diabetes

–Kidney disease

–Some medications eg steroids

–Oral contraceptives

–Family history

Nutritional Assessment

• Body Mass Index

• Waist-Hip Ratio

• Cholesterol

• Hemoglobin

• Blood glucose

• Blood pressure

• Diet

Waist Hip Ratio

Abdominal obesity is defined as a waist–hip ratio >0.90 for males and >0.85 for females, or a body mass index (BMI) above 30.0

Body Mass Index (BMI)

BMI Value Weight Status

<18 Underweight

18-25 Normal

25-30 Over-weight

>30 Obese

>40 Morbidly Obese

Cholesterol

• VLDL <100mg/dL

• LDL <100mg/dL

• HDL >60mg/dL

• Total cholesterol <200mg/dLL

• Waxy, fat-like substance from liver, foods (red meat, poultry, eggs etc)

• Excess cholesterol

• Deposit on walls of vessels, hardening,

Sources of Cholesterol

• Only animal products

–Dairy products – full cream milk, cheese

–Poultry products - eggs (yolk high in cholesterol)

–Red meat – especially the fat of meat – beef, goat, mutton

–organ meats (liver, kidney, intestines, and brain)

–Pork not safe either!

• BMI Range = 17 – 37

• 59% have BMI > 25 ie overweight or obese

• 13% have BMI in obese range

Cholesterol

• Prevalence of elevated LDL = 13%

• Mean cholesterol 6.9mmol/L (high) median (IQR) 4.8 (4.1-5.7) (Normal <5.2)

• Prevalence of high cholesterol = 40.6%

• Prevalence of high cholesterol requiring treatment = 17.4%

Tullow staff wellness

3 Pillars to good health1. Mind – (you sleep)2 Activity – (you move)3.Diet – (you eat)

7 fundamental principles of healthy livingACTIVITY

1. Exercise and physical activity

DIET2. Eating a healthy diet3. Water4. Supplement your diet5. Detoxify your body

MIND6. Manage stress and relax your mind7. Rest your mind (Sleep)

Nutrients

What are nutrients?

–Micronutrients = vitamins, minerals, fiber and phytochemicals

• Fight disease, heal the body, increase immunity, reduce effects of stress, improve energy, remove toxins, slow aging process, manage your weight, control blood pressure and sugar.

–Macronutrients = carbohydrates, proteins and fats

• Carbohydrates – primary source of energy for the body

• Proteins – growth, DNA function, enzymes, all body proteins

• Fats – energy, cell membranes, hormones, metabolism,

The inconvenient truth of the traditional balanced diet

• We are taught that balanced diet is

– Proteins (30%)

• primary protein that is animal based = Meat, Dairy, Poultry

• secondary plant based protein =legumes, mainly beans, peas, nuts)

– Carbohydrates (45%)

• Starchy vegetables = maize, rice, potatoes, pasta etc

– Fats (15%)

• butter, margarine, oils

– Vitamins & minerals (10%)

• fruits

• Vegetables

An ideal diet consists of 80% of food from unrefined and unprocessed plant based sources (preferably with their seeds and skins)

• Micronutrient rich Non starchy vegetables and fruits –50% min– Non starchy vegetables (minimum of 30%)

– Fruits (minimum 15%)

• Healthy protein – 25%– Plant based protein – 15%

– Lean animal based white protein – (maximum 10%)

• Energy rich foods – 25%– High fiber starchy carbs and whole grains – (20% maximum)

– Healthy oils, nuts, seeds & avocado –(10% minimum)

Non starchy vegetables – (30 -50% )of diet– Green vegetables (healthiest foods): Green & leafy– Spinach, Lettuce,

Cabbage, Nakati, Dodo– Vegetables to be eaten raw – tomatoes, carrots, cucumber, peppers, cabbage,

lettuce, onions, beet root, celery and other salad greens– Vegetables for cooking – broccoli, cauliflower, eggplant, mushrooms,

tomatoes, cabbage, onions, spinach, garlic, mushrooms, dodo, nakati, buga, ntula, other local greens

Fruits – (15 -20%) of the diet• At least 4 servings fruit/day - 1 serving is about size of your fist

Healthy proteins ( max 25%)• Plant based (15% of total diet)-

– like beans, kidney beans, soya beans– Legumes – peas– Green vegetables – spinach, barley,

• Lean, white meat and poultry (10%)– Fish, local chicken without skin– Eggs (local) and Quail if possible

1. Healthier High fiber Starchy Carbohydrates and whole grains (20% of diet)– High fiber starchy vegetables

• like sweet potatoes, pumpkin, yams, cassava, irish potatoes, matooke.

– Whole grains

• like unrefined maize, millet, soy, oats, whole grain bread, brown and wild rice, other whole grain cereals

Carbohydrates to avoid

• Refined and processed carbohydrates– Refined (white foods) – white bread, chapati, samosa, mandazi, white rice, white pasta, white posho.

– Refined pastries like cakes, buscuits, crisps

– Fried foods

– Avoid artificial sweetened products including packed fruit juices

– Soda and Sugar must be completely avoided

• Not more than 10% of diet should come from animal products.

• Not more than once a day, preferably only two meals in a week.

– Major sources should be lean white meat (Poultry and fish)

– Eggs

– Avoid red meat (beef, goat, lamb and pork) – high in saturated fat and acidic. (My recommendation is you stop completely)

• All meat/ poultry should be wild in nature (free roaming with little chemical exposure and little artificial feeds)

Animal products to avoid

• Processed meats– Sausages, salami, bacon

– Has acrylamides and nitrosamines – known carcinogens (increase cancer incidence)

• Fatty, artificially fed, chemical infested and stressed animals (during transportation)

2. Animal protein & products (10%)

Dairy products?• Is milk a healthy food?• Yes – but only for children• Milk is too nutritious for adults and has a lot of saturated fats, and protein that cause heart

problems and is associated with cancer, allergy, memory problems and lower immunity

Why should we avoid milk?• High is saturated fat and calories

– Weight gain Heart disease, diabetes and cancer• High in protein

– Acidic type -Damages kidneys &Causes osteoporosis– Allergenic type –

Dairy recommendations• Stop dairy products if you can (Applicable from 5 years of age)• Avoid full cream, whole milk• If you take diary

– Use skimmed milk and in moderation– Use low fat yoghurt– Avoid cows milk and look for alternative sources

• Soy• Almond

2. Drinking alkaline Water

• Drink plenty of water and fluids– At least 2 liters/day

– Amount required = weight in kg/30

– Room temp or warm not hot or cold

• Do not drink while eating (drink ½ an hour before and 2 hours after meals)

• Type of water to drink– filtered, alkaline water

– Avoid bottled (plastic) water

• Always start your day with 2 glasses (500ml) of lemon-cumber alkaline water

• How to prepare alkaline water– Boil your filtered water

– Add 1 lemon and ½ cucumber per liter

– Leave overnight and drink next day.

• Buy a water filter – Water Filters can help reduce toxic and harmful substances from water

– For house

– For drinking water

• Three major supplements you need are

– An omega oil supplement

• Reduce inflammation and oxidation and helps with reducing cholesterol, controlling blood sugar and pressure, prevents clots, boost memory & concentration, increase metabolism & weight loss, reduce joint problems, arthritis & infertility

– An antioxidant

• Removes toxins and heals inflammation

• Liver detoxifier if you drink alcohol

– A probiotic

• Boosts digestion, helps reduce heart burn, gas, digestive problems, and people who use excess antibiotics, provides immune support

What are toxins?Toxins are anything that can potentially harm body tissue

Unfortunately we are usually unable to see, feel, taste or smell most of them, making it increasingly difficult to avoid exposure

Sources of toxins• Environment

– Air (smoke, dust, car fumes, smog, air emissions from industries)– Water (chlorine, rust, heavy metals, pesticides, fertilisers)– Food (pesticides, preservatives, all additives, ) – Alcohol– Other chemicals (plastics, deodorants, solvents, cleaning materials, soaps, cosmetics, air

fresheners, carpets, furniture)• Our Bodies

– By products of metabolism• Ammonia• Oxygen Free radicals

Signs and symptoms that you may be toxic

• fatigue and tiredness

• skin eruptions, allergy symptoms, Joint pains

• Difficulty concentrating, forgetfulness, confusion, headaches

• Large belly size and fat stores

• Failure to sweat when exercising

• Diseases associated with inflammation

How to detox our bodies4 major detox systems (Liver, GIT – Colon, Kidney-bladder & Skin)

Natural antioxidants – Garlic, cabbage, tomatoes, brocolli, red grapes, Green tea, Aloe vera, ginger, apples, spinach, lettuce, lemon, beet rootJuice Fast: only raw vegetable, fruit juice and water, more rapid methods of detoxification due to the reduced food intake and absence of solid food Liver detoxifier supplement

GIT - Cleanse your systemHigh fiber foods; Fruits & vegetablesCleansing supplements

Kidney – Bladder ; Plenty of fluids (Water & Vegetable juices)Skin – Sweat (Exercise is the best)

Where are toxins stored?

• In Fat cells throughout the body • In our belly..

Juices contain

• Juice 1

–Beet root

–Carrot

–Ginger

–Celery

–Pineapple

–Maca powder

–Goji berries

• Juice 2

–Spinach

–Broccoli

–Lemon

–Celery

–Mint

–Pineapple/apple

–Gojji berries

–Maca powder

Healthy lifestyle tips: H2O, the amazing food

• Water is an essential nutrient - death within 6 days

• 0 calories yet largest component of human body

• Main mode of transportation for nutrients in the body

• Maintains proper hydration by drinking plenty of water beforeand during a workout

• Flushes out toxins from our bodies

• Glowing skin

• Weight loss (increased metabolism and controlled appetite).

• Reduces risks of some types of cancers (colon)

• Prevents constipation

How much water should I drink in a day: Proverbial 8 glasses a day

Adults: 35 ml/kg

Children: 50 to 60 ml/kg

Infants: 150 ml/kg or

Increasing water intake

Drink non-alcoholic, non-caffeinated fluids-water -milk-juices-caffeine free coffee and tea(coffee, tea, cola, and chocolate

have caffeine)

Eat ! Fruits & vegetables have the most water (90%), meats (50%), fats the least

Healthy life tips: Portion sizes

• At least half of your plate should be fruits & vegetables

Fruits &

Veges

CHO

Protein

Dairy

RECOMMENDED PLATE

Fruits& Vegs

CHO

Proteins

Dairy

OUR PLATES

Tips: Weight loss and Maintenance

• Reduce or cut out the sugar and sugary juices and sodas completely.

• Eat whole grains (Millet, oats, unpolished rice and maize flour)

• Eat at least an hour before bed

• Eat as much raw foods as possible especially for snacks e.g. apples, carrots, cabbage

• Use healthy oils (olive, canola) or at least vegetable oils for cooking

• Eliminate hydrogenated fat (Cowboy, kimbo, margarine, butter)

• Prepare most of your meals at home, limit eating out ( also helps with reduced intake of processed foods)

• Vary cooking methods, steam, boil, grill bake and (fry sparingly)

• Go slow on the starchy carbs (sweet potatoes, chapatti, cassava etc)

Healthy life tips

Tips : Weight loss & maintenance

• Watch portion sizes

• Drink plenty of water and teas, especially before meals

• Reduce/eliminate alcohol

• Reduce/eliminate milk (you don’t really need it) go semi-skim or skim milk

• Red meat once a week, eat more of white meat

• Add lemon to your drinking water and teas.

• Exercise for an hour at least 4 times a week (walk, jog, swim, dance, play with the kids)

Eating a healthy Diet

Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.”

Genesis 1: 29

Thank you

Think Environment Think Health Think Safety Think Nutrition

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