FOUNDATIONS OF HEALTH AMY RAIMONDI, MLIS, NTP A Nutritional Therapy Practitioner is not trained to provide medical diagnosis or treatment of any medical or pathological condition, illness, injury or disease. No recommendation or comment made by a Nutritional Therapy Practitioner should be construed as being medical advice or diagnosis. FOUNDATIONS 1
BIOINDIVIDUALITY DIGESTION North to South Process Starts in the brain Dysfunction anywhere in the digestive system can impact health and performance Protein utilization Proper digestion is fundamental to nutritional therapy and health Immune system Mental health Low-fat diet EVER? Your liver/gallbladder NEEDS support Beets Beta TCP Beta Plus/Ox bile (no gallbladder) 2
MACRONUTRIENTS: A SOURCE OF FUEL FOR ENERGY BLOOD SUGAR REGULATION Our bodies are not designed to run on carbohydrates 3
CORTISOL INCREASES GLUCOSE LEVELS BY BREAKING DOWN MUSCLE TISSUE 4
THE ORGANS TAKE A HIT Hormonal imbalances? Thyroid issues? Depression? Adrenal fatigue? EVALUATING DAILY FUNCTION 5
BLOOD SUGAR AND HORMONES A NOTE ON SUGAR It s in EVERYTHING Highly addictive Depletes nutrients Processed and refined No cofactors like chromium (GTF) Mental health, anxiety, depression Artificial sweeteners are even worse! Check your protein powder ingredients Consider a Whole30, 21 Day Sugar Detox (Diane Sanfilippo), or EmFit Challenge (Emily Schromm) 6
WHICH ONE ARE YOU? SIGNS/SYMPTOMS OF A SUGAR BURNER: -can t effectively access stored fat for energy -can t effectively access dietary fat for energy -depends on a kindling wood, quick burning source of energy -burn through glycogen fairly quickly during exercise -less able to be satiated -insistent hunger -impaired beta-oxidation of fat -increased carbohydrate cravings and intake -difficulty burning fat for weight loss SIGNS/SYMPTOMS OF A FAT BURNER: -burn stored fat for energy throughout the day -able to effectively oxidize dietary fat for energy -have plenty of a energy on hand -can rely more on fat for energy during exercise, sparing glycogen for when you need it -have no change in energy after meals. Sustained energy between meals -empty glycogen storage through intense exercise -refill those stores -burn whatever dietary fat isn t stored -easily access and beta oxidize the fat that is stored when it s needed -burn energy like a big fat log in a fireplace Our metabolisms were designed to be energized by fats and glucose (primarily fat). Fat burning, using fat for energy, is the normal and preferred metabolic state of the human body. Our culture is primarily living off the energy of glucose. Sugar Burning Metabolizing turns off our Fat Burning Metabolism If you are a fat-burner, you can still burn glucose whenever your need it (exercise!); the reverse CANNOT be said for sugar-burners. This means a fat burning metabolism will be able to handle some carbohydrates, along with fat. 7
FATTY ACID BALANCE ESSENTIAL Building blocks of cells and hormones REQUIRED to absorb Vitamins A, D, E, & K Prostaglandin hormones Fatty acids are precursors Balance inflammation; decrease healing and recovery time EVERYONE needs to supplement UNDERSTANDING FATS AND OILS 8
GOOD FATS VS. BAD FATS The difference between a Good fat and a Bad fat is in the way they are processed not in the inherent source of their natures Exception: Canola (rapeseed or mustard seed), Soy, and Cottonseed Oils. These fats are unstable and toxic. A NOTE ON CHOLESTEROL Build & repair cells Hormonal function Damage control Repairs arteries; not the cause of heart disease If you don t eat it, your body will make it regardless Stress (exercise!) demands higher cholesterol needs Women of reproductive age have extremely high cholesterol needs 25% used by your brain 9
Cells are made of fats and cholesterol. Unfortunately, we can t change that, and replacing fats in the diet with more whole grain won t build healthier whole-grain cells. Fats and cholesterol are the building blocks for life. LOW-FAT = DOUBLE SUGAR 10
MINERAL BALANCE Essential Calcium (contracts) A game of co-factors Magnesium (relaxes) 56 molecules of magnesium is required to break down a molecule of sucrose Soil depletion requires that everyone supplement with magnesium Can also be used topically HYDRATION Water is the most common nutritional deficiency in the American population Avoid diuretic beverages: Coffee Caffeinated teas Soda Alcoholic Beverages Packaged Fruit Juices Make sure to get adequate electrolytes Electrolyte solutions Unrefined, high quality sea salt 11
DIET Mother Nature s no dingbat. She didn t package the good stuff with bad stuff so she could watch us struggle for thousands of years until the invention of Egg Beaters. MICRONUTRIENTS MATTER! Exercise stresses many of the metabolic pathways in which micronutrients are required, and training may result in muscle biochemical adaptations that increase the need for some micronutrients. -Nutrition and Athletic Performance Medicine & Science in Sports & Exercise: March 2016/Volume 48/Issue 3/p.543 568 Joint Position Statement American College of Sports Medicine 12
PROTEIN SOURCES FATS TO EAT: Mono and Polyunsatured fats should be organic, cold-pressed and NEVER heated (unstable). If it s not solid at room temperature, do not heat it. Only cook with saturated fats. 13
FATS TO AVOID: CANOLA, Soybean, Cottonseed, Corn CARBOHYDRATES TO EAT: 14
CARBOHYDRATES TO AVOID: SOURCES OF VITAMINS AND MINERALS: Vitamins Properly prepared whole foods Organic fruits and vegetables Whole, raw, unrefined, and cultured foods Pasture-raised meat, poultry, and eggs Wild-caught fish and seafood Minerals Nutrient-dense foods and beverages Mineral-rich bone broths Unrefined sea salt Vegetables Mineral-rich water 15
LABEL READING QUIZ LABEL READING QUIZ 16
BONUS QUIZ: BONUS QUIZ: Diuretic; Vitamins A and D are fat soluble; folic acid and cyanocobalamin are the synthetic forms of folate and B12. If you re body can t convert them to usable forms, they can become toxic. 17
Go to NutritionalTherapyPGH.com for additional information, resources, tips, and product recommendations FUNCTIONAL EVALUATION AND LINGUAL-NEURO TESTING: 1. Is there a deficiency? 2. Will a particular nutrient work for a client? 3. When is the client nutritionally sufficient? BIOINDIVIDUALITY Allows for personalized protocols and recommendations vs. generic cookie cutter recommendations and protocols 18