Achieving Wellness through a whole foods based diet
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1 Achieving Wellness through a whole foods based diet By: Aziza Amarshi, BSc, RPh, RHN aziza@kingcitypharmacy.ca King City Guardian Pharmacy In the business of keeping you healthy
2 Today s discussion What are Whole Foods : Class 2 (March 4) Benefits of whole foods: why choose them Understand how to choose whole foods Discuss different whole foods
3 What is a Whole food Definition: food that has been processed or refined as little as possible and is free from additives or other artificial substances. NAG= natural, alive and good quality Natural: Food the way it grows in it s natural state Alive: enzymes, good bacteria, phytonutrients Good quality: provides micronutrients not just macronutirents: Nutrient dense vs calorie dense
4
5 It s impossible!! or is it? REMEMBER: Choose as much of whole foods as possible If you can t get it whole, buy the least processed with the least amount of ingredients Don t just focus on fat, carbohydrate, protein but on how whole the food is It s a journey and we need to start somewhere It s possible if you start slowly and with an open mind
6 What is the problem Distorted marketing--causes confusion Bean chips Beans
7 Another example Sweet potatoes Sweet potato fries
8 Solution: RECOGNIZE A WHOLE FOOD CRITERIA: Ideally should contain one ingredient: An orange, a cucumber Is this how the product was grown Apple Vs Apple juice Does it contain additives and preservatives Plain chicken breast vs commercially prepared breaded chicken finger Has it been altered in any way? Cold pressed oils vs chemically extracted oils Genetically modified seeds? Has it been stripped of ingredients Whole grain whole wheat flour vs whole wheat flour or bleached white flour Brown rice vs white rice
9 What do whole foods provide 1. FIBER 2. VITAMINS & MINERALS THE MICRONUTRIENTS 3. PHYTONUTRIENTS (ANTI-OXIDANTS) 4. GOOD BACTERIA (PROBIOTICS AND PREBIOTICS) 5. GOOD FATS (MONOUNSATURATED & POLYUNSATURATED ESP OMEGA 3 S)
10 Fiber the neglected friend 2 kinds of fiber: soluble and insoluble Need both in diet Average adult gets 5-10g in diet Need 25-35g for optimum health Several studies have linked increased fiber intake with decreased risk of bowel cancer, diabetes, high cholesterol and coronary artery disease 1. Soluble: Helps control blood sugar levels Removes toxins Removes excess cholesterol Ex: whole grains, beans, lentils, fruits and vegetables
11 2. Insoluble Fiber: Provides roughage and bulk needed for elimination Necessary to keeping the digestive tract clean (scraper) Found in skins of fruits, bran (outside layer of grains)
12 VITAMINS AND MINERALS The micronutrients Unlike macronutrients (carbs, proteins and fats) they are not always available in all foods Nutrient density: refers to micronutrients WHO: calls them the magic wands that enable the body to produce enzymes, hormones and other substances essential for proper growth and development
13 PHYTONUTRIENTS (ANTI OXIDANTS) Micronutrient Disease fighting chemicals that give plants its colour, smell and taste >400 discovered and many more being discovered Only available in plant products as they constitute the immune system of the plant Work in synergy: can t be obtained from a supplement4 have been shown in several studies to reduce oxidative stress on our body. 00 discovered and many more being discovered
14 What is Oxidative stress? It happens when body makes too much of Highly reactive oxygen molecules called free radicals Can cause damage to cells, proteins, DNA implicated in just about every chronic disease including heart disease and cancer Need to be neutralized quickly What creates free radicals Natural metabolic processes Inflammatory foods such as trans fats (bad fats) Smoking Infections stress How can you take care of it Remove inflammatory food Increase phytonutrients
15 GOOD BACTERIA Forms an ecosystem in our body Research in infancy: science trying to figure out what a normal ecosystem is Tons of study that have proven the connection between the good bacteria and several aspects of health (immune system, inflammation, diabetes, mental health etc) How do we gain this bacteria Gut sterile at birth Over time, gut develops a diverse and distinct community of bacteria: genes what bacteria live in and on those around us
16 GOOD BACTERIA What reduces the number of these good bacteria Excess sugar High use of antibiotics Stress Slow digestion How do we replenish Fermented foods probiotic food Fiber rich food prebiotic food
17 GOOD FATS 2 TYPES: MONOUNSATURATED & POLYUNSATURATED MONOUNSATURATED: sources: avocados, nuts, olives, cold pressed olive oil unstable therefore likely not part of processed foods: Can only get from whole foods POLYUNSATURATED (ESSENTIAL FATTY ACIDS) Essential because body can t make them 2 type Omega 3 and omega 6
18 Essential Fatty acids Omega 3 Relatively unstable: not suitable for processed food-goes rancid over time Anti-inflammatory Found in dark leafy greens Fatty cold water fish ex salmon, halibut,mackeral, Nuts and seeds flaxseeds avocados
19 Essential Fatty acids Omega 6 Pro-inflammatory Stable and resistant to oxidation Sources: soybean oil, corn oil, vegetable oils, safflower, sunflower Perfect for use in packaged food Problem today: ratio skewed past: 1:1 to 4:1 Of omega 6:3 present: 15:1 to 20:1 of omega 6:3
20 What is missing from whole foods Additives Preservatives Artificial colours Artificial flavours High fructose corn syrup Artificial sweetners Refined sugars Hydrogenated (aka altered) or partially hydrogenated fats or tans fats High consumption of trans fat has been associated with high oxidative stress in humans, which could increase the risk of the development or acceleration of several diseases, such as atherosclerosis, cancer, and type 2 diabetes.
21 Scientific Studies Antioxidant vitamin status and carotid atherosclerosis in the elderly1, 2, 3 A high antioxidant vitamin status may help to prevent the initiation and progression of early atherosclerotic lesions in men American Society for Clinical Nutrition Although menopausal status and hormone replacement therapy use dominate women's bone health, diet may influence early postmenopausal bone loss. Fruit and vegetable intake may protect against premenopausal bone loss. Am J Clin Nutr January : Cruciferous vegetable intake consistent with high isothiocyanate exposure may reduce breast cancer risk Am J Clin Nutr March 2008vol. 87 no Higher intake of green leafy vegetables may reduce the risk of cardiovascular disease through favorable changes in cardiac autonomic function American journal of clinical nutrition March 2009;vol 89
22 Scientific Studies Both hypocaloric diets were effective means of improving CVD risk factors with moderate weight loss. There were significantly (P < 0.05) greater decreases in CRP and percentage body fat in the abdominal region in participants consuming whole grains than in those consuming refined grains. Am J Clin Nutr January 2008vol. 87 no
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