What Does A Healthy Body Need

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1 What Does A Healthy Body Need Michelle Brezinski Michelle Brezinski has studied Fitness and Nutrition at Simon Fraser University and has received a Herbology Diploma from Dominion College. As a Health Consultant for the past ten years her goal has been to provide the most holistic approach to improve and maintain Wellness. Michelle enjoys all components of fitness and regularly compete's in most local 10 km runs. She believes that the power to heal is in everyone and that our first medicine comes from fitness and nutrition giving us the strength to provide ourselves and those around us with the second medicine, love. Content: WELLNESS TOP SIX DISEASES OF OUR MODERN SOCIETY PLANNING FOR HEALTHY EATING DETOXIFICATION

2 WELLNESS True wellness is largely determined by the decisions you make about how to live your life!! Dimensions of Wellness 1-Physical 2-Emotional 3-Intellectual 4-Social 5-Spiritual 6-Environmental Health is no longer viewed as just the absence of disease. TOP SIX DISEASES OF OUR MODERN SOCIETY The following contemporary illnesses may all be prevented by making better wellness choices: *HEART DISEASE *CANCER MAJOR CONTRIBUTING FACTORS -diet high in saturated fats -high alcohol intake -smoking -sedentary lifestyle -diet high in saturated fats -high alcohol intake -smoking -diet low in complex carbs, vits/min

3 *STROKE *LUNG DISEASE -diet high in saturated fats -diet low in complex carbs -high alcohol intake -smoking -sedentary lifestyle -smoking -inadequate vits/min *MOTOR VEHICLE ACCIDENTS -many alcohol related *DIABETES TYPE 2 -diet high in saturated fats -diet low in complex carbs -sedentary lifestyle It is our responsibility to develop both nutritional and regular exercise habits that both serve our physical wellness which will then contribute to all other dimensions of our wellness. *EMOTIONAL *SOCIAL Nutrition & regular exercise = PHYSICAL WELLNESS} ENVIRONMENTAL *SPIRITUAL *INTELLECTUAL

4 PLANNING FOR HEALTHY EATING Basic nutrients *RDI - Recommended daily intake PROTEIN Benefits: -building blocks for all cellular development within the body. -acts as enzymes to facilitate biochemical processes -fluid regulators -hormones -acid-base regulators -transporters -antibodies Sources: -fish/seafood/chicken/poultry/beef/pork/lamb -complementary proteins for vegetarians include combining grains & legumes/ vegetables & nuts and seeds throughout the day. RDI: % of daily Kcalories -0.8g per kg of body weight, vegetarians: 0.9g/kg athletes: g/kg. -Canadian Food Guide: 2-3 servings of meat & meat alternatives (serving sizes - 4oz animal protein, 3/4 cup cooked beans, 1-2 eggs, 1/3 cup tofu, 2 tbsp peanut butter). Cautions: - excessive protein may be associated with heart disease, osteoporosis, kidney disease, obesity, cancer and dehydration.

5 CARBOHYDRATES Benefits: -clean burning cellular fuel source generating ATP -provides fiber for GI health -delivers many micronutrients and phytochemicals -glucose is the only fuel source for the CNS -glycogen found in muscles increases storage of H2O Sources: -all fruits/vegetables/legumes/beans/grains/honey/ sucrose and milk lactose. RDI: % of daily kcalories. -Canada Food Guide: Fruits/vegetables 5-10 servings/day. Grain products 5-12 servings/day. -An athletic diet should consist of min. 6g/kg BW g of fiber/daily. Caution: -choose complex carbs such as whole grains, beans and vegetables while limiting simpler carbs such as sucrose, honey and starchy processed foods. -reduce the glycemic effect (the extent to which a food raises the blood glucose concentration and elicits an insulin response) by eating smaller portions of carbs, mixing meals with good fats, fibers and proteins and eating regular meals. -sweeteners such as sugar alcohols (maltitol, sorbitol, xylitol,..etc) are natural but in excess may cause abdominal bloating and diarrhea. Non-nutritive sweeteners such as aspartame, acesulfame-k, sucralose...etc, may or may not be healthy so use with caution!

6 FATS Benefits: -primary fuel source when the body is at rest. -absorption of fat soluble vitamins. -needed for the production of bile, sex and adrenal hormones and vitamin D. -stored essential body fat required for reproduction, protection and insulation. -fatty acids omega 3 and 6 must be supplied by the diet - used to make hormone-like substances known as eicosanoids that regulate blood pressure, blood clot formation, blood lipids and the immune response. The body to maintain the structural parts of cell membranes uses EFA's. Sources: -Fats from animal sources are the main sources of saturated fats, some vegetable fats like coconut, palm and hydrogenated fats provide smaller amounts of saturated fats. Sources: -Unsaturated fats include monounsaturated olive oil, canola and avocado oil and polyunsaturated flax, sunflower, sesame, safflower, corn and soybean oils. -EFA's omega 3 -flax,walnut,soybeans,wheat germ and canola oils as well as a variety of fish oils. -EFA's omega 6 -corn, sunflower, safflower, soybean oil, poultry and some meat fats.

7 RDI: % of daily Kcalories (only 10% saturated fats) -Canada Food Guide suggests limiting dietary fats. -World Health Org. suggests no less than 15% kcal -the bodies requirements of EFA's depends on the ratio 1:6(omega 3 to omega 6), current intake is estimated at 1:9.8 To obtain the right balance we need to eat more fish and less meat. Caution: -diet high in saturated fats has been associated with many diseases. -hydrogenated fats may be as dangerous as saturated fats, generating trans fats linked to heart disease. VITAMINS Benefits: -neutralize harmful free radicals -act as co-enzymes for energy production -help build new tissue and reproducing cells Sources: -choosing whole, nutrient dense and a variety of foods should provide all essential vitamins. RDA: -a recommended daily allowance has been established for most vitamins. Caution: -vegetables may not provide enough Vitamin B12 and Vitamin D

8 MINERALS Benefits: -form structures in our bodies such as bones and teeth (calcium) -carry oxygen in our red cells (iron) -regulate many body processes Sources: -choosing whole, nutrient dense and a variety of foods should provide all essential minerals. -Canada Food Guide suggests 2-3 servings of dairy products to ensure sufficient calcium. Serving size: 1 cup milk, 3/4 cup yogurt, 50gm cheese. Alternatives include calcium enriched soya products and orange juice, canned salmon with bones and boiling bones for broth. RDA: -A recommended daily allowance has been established for most minerals. Caution: -Minerals from vegetable sources may bind with fibers and be removed from the body. WATER Benefits: -regulate body temperature -waste removal -participates in metabolic reactions -maintains blood volume RNI: (8oz) glasses daily

9 Caution: -your thirst mechanism may not be a reliable indicator so your may have to voluntary hydrate. A variety of tastes, textures and temperatures will increase palatability. Coffee/tea and alcohol may contribute to dehydration. WHY DON'T WE EAT HEALTHIER TIME COST TASTE Set aside two days/week to prepare enough good wholesome food to last 3-4 days. Pre-cook brown delicious rice, chicken breasts, chop raw vegetables, bean salads, and cooked lentils. Store them in air tight containers and add a variety of flavors as you use them. Choose fast foods such as yogurt, natural cheese, whole grain breads and fruits instead of processed ready $35 dollar a week menu (Mastermoves manual page 45) Be inventive! Mastermoves manual contains simple, recipes. Change the relationship you have with food!

10 DETOXIFICATION -Cleansing your body of waste and toxins- Benefits: -improve digestion and absorptions -repair and nurture cells -energize body -reduce fats from arteries -improve immune system -regulate bowel movements Mastermoves 28-day detoxifying juice program can be done once a year or every season. Enjoy several delicious tasting juices, easy to prepare, drink slowly and enjoy them. Rules to live by!!! Eat Healthy Nourishing food Cleanse your body regularly Drink plenty of water Balance food you eat with physical activity Take charge of your Wellness Feel FREE To Give or Share This Report with ANYONE! You may not, however, claim ownership of it, sell it, or modify it in ANY WAY.

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