Nutritional Seminar NTA Community Project Presented by: Kathleen Piercy & Brenda Shoun DIGESTION Digestion Defined Digestion is the mechanical & chemical breakdown of food. The goal of digestion is to reduce food to small molecules so the nutrients can be absorbed and used by the cells. All of our energy and nutrition come by way of the gastrointestinal (GI) tract. Digestive Organs The three organs involved from a nutritional standpoint are: Stomach Pancreas Gallbladder Digestion A North to South Process Where Does Digestion Begin? The brain readies the digestive tract for nourishment when we see and smell food and even start thinking about eating This anticipation stimulates the secretion of saliva in the mouth and gastric juices in the stomach. We must be in a “Parasympathetic” state to begin proper digestion Digestion continues South to the Mouth Mechanical digestion: Chewing reduces the size of the food particles and mixes them with saliva for easier swallowing Chemical digestion: Before your food passes from the mouth and down your esophagus, an enzyme in saliva, begins to digest the starch in your bread. Most carbs are completely digested in the mouth. Digestion continues South to the Stomach The chewed food mixes with gastric secretions containing hydrochloric acid (HCl) and digestive enzymes in the stomach HCl acid: Kills bacteria & parasites Bathes & disinfects the stomach Activates enzymes to breaks down proteins Hydrochloric acid is so strong that it could dissolve metal. It doesn’t eat away at the stomach lining because mucus is secreted to protect your stomach wall. Digestion continues South to the Small Intestines Here is where most of the magic occurs. 90% of our food is absorbed into the blood to be utilized for energy, healing, etc. Carbohydrates are broken down into glucose and move into the bloodstream into the liver. Proteins are broken down into amino acids & peptides and move into the bloodstream into the liver. Fats are broken down into fatty acids & glycerol molecules & end up in the lymph system. Digestion continues South to the Large Intestines Recycles water & waste material Captures any lost nutrients still available (with help of bowel flora) Converts the nutrients to Vitamins K/B1/B2/B12 Forms & expels feces Digestion Dysfunction A North to South Process As a culture we are sympathetically stressed. The brain does not get the message to trigger the proper digestive processes The production of saliva is not triggered If we don’t chew at least 30 seconds or the food is not broken down enough & burdens the stomach Digestion Dysfunction Stomach The stomach is ALL about ACID. Factors such as stress, excess carb intake, nutrient deficiencies, allergies, excessive alcohol consumption can inhibit HCl production. 90% of Americans produce too little HCl. (Why stomach acid is good for you. J. Wright) Digestion Dysfunction Stomach If there isn’t enough stomach acid foods don’t get broken down (carbs ferment, fats get rancid, proteins putrefy). Mal-digested foods cause a backward flow into the esophagus, esophagus isn’t made for acidic foods from stomach, so it burns. (GERD, acid reflux, ulcers, etc.) Antacids actually do opposite of what is needed Digestion Dysfunction Small Intestines If too little HCl: Acidic substance (HCl) is transferring to a more alkaline environment. Difficult transition into small intestines This can burn the lining of small intestines(duodenal ulcers) Undigested proteins and food travel through the lining creating bigger holes in the lining (Leaky gut) Digestion Dysfunction Systemic This wreaks havoc on the immune system. What should have been a nourishing food now assaults the immune system as it sees it as invaders. Digestion Dysfunction Large Intestines Gets the left overs from digestion. Proteins try to pass through the ileocecal valve can clog or jam the valve. The undigested foods are degenerating in the colon causing dysbiosis (microbial imbalance) and disrupting healthy flora. Leaves the colon subject to inflammation, diverticulitis, IBS, Crohn’s colitis, celiac diseases. Tips for Proper Digestion Function Take 10 deep breaths before eating Chew food 30 seconds High quality meats and fats Raw and fermented foods Sprouted nuts and seeds Pastured dairy Probiotics HYDRATION Water is the most common nutritional deficiency in the American population. Roles of Water Moistens O2 making it easier to breathe Transports nutrients Flushes toxins & eliminates waste Cushions bones & lubricates joints Absorbs shocks to joints and organs HOW MUCH WATER SHOULD WE DRINK? Half of your body weight per day (Minimum ounces/day) If you drink an 8 ounce diuretic… add 12-16 ounces of water to daily intake Add unrefined sea salt DIURETIC BEVERAGES Coffee Caffeinated Tea Alcohol Packaged fruit juices EARLY SIGNS OF DEHYDRATION Fatigue Anxiety Irritability Depression Cravings Cramps Headaches MATURE SIGNS OF DEHYDRATION Heartburn Joint pain Back pain Migraines Fibromyalgia Constipation Colitis HOW TO READ LABELS (OR HOW TO SPOT THE MISINFORMATION, LIES AND DOWNRIGHT DECEPTIONS) Did you know… • There are WHOLE FOODS and there are FOOD PRODUCTS. Do you know the difference? You won’t find a label on whole foods, but you will on food products 3 KEY THINGS TO KNOW WHEN READING A LABEL 1. Always begin where it says ingredients, which is rarely at the top. Question: Is sugar one of the first ingredients? 2. Make sure there are no trans fats or hydrogenated fats. EVER. 3. Make sure there are 3 grams of fiber for every 100 calorie per serving. (Most of us don’t get enough fiber in our diets.) (THE DIRTY LITTLE SECRET) Many of the marketers at the junk food companies are … SHAMELESS LIARS WHAT DO THEY DO? • Put highly misleading labels on foods, convincing us to buy unhealthy junk foods for ourselves and our children Like what?? “Includes whole grains” “Low fat” “Contains Omega-3s” WHAT DO THEY DO? • Add small amounts of healthy ingredients to an unhealthy, highly processed food For example: Tiny amounts of Omega-3s are not going to make up for the fact that a food contains large amounts of sugar. Check out this video if you don’t believe me…. some eye-opening stuff! https://www.youtube.com/watch?v=-BdFkK-HufU So now we know… It’s important to read labels. Even HEALTH FOODS can contain sugar, refined wheat and other harmful ingredients. DO NOT TRUST THE FOOD MANUFACTURERS. READ THE LABEL. TERMS TO WATCH FOR Fortified, enriched, added, extra and plus Fruit drink Made with wheat, rye, or multi-grains Natural Organically grown, pesticide-free or no artificial ingredients • Sugar free or fat free • Know each of the ingredients • The trans-fat number must be ZERO • • • • • Dangers of a Low-Fat Diet How did we get here? Traditional to Modern Diet • • • • • • Hunter-Gatherers The Agricultural Revolution Introduction of Refined Sugar Industrial Revolution Food Giants were Born World War I Dr. Weston A. Price • Pioneer of nutritional therapy • Connection between health and eating habits • Indigenous diets vs. modern diets • Must get the fat soluble factor from animal sources “Politically Correct“ • “Avoid saturated fats” • “Avoid red meat” • “Cut back on eggs” • “Restrict salt” • “Lean meat and low fat milk” Low Fat Diets • Fats get replaced with high carb processed foods: – Quick source of energy- Burn just as quickly – Less able to satiate us = Chronic snacking – No fat soluble vitamins = impact on our immunity – Decreases the healing process and other functions Low-Fat Diets= Increased Sugars • Eating sugar results in increased glucose level • Increase glucose requires increased insulin • Excessive glucose & insulin lead to: – Diabetes Type II – Insulin Resistance – Metabolic Syndrome Sugar vs. Fat Metabolizers • Our metabolisms were designed to be energized by fats & glucose (primarily fat) • Fat burning, using fat for energy, and it’s the preferred metabolic state • Our culture is primarily living off the energy of glucose Signs & Symptoms of Fat Burner • • • • • Burn energy like a big fat log in a fireplace Sustained energy between meals Burned stored fat for energy throughout day Have plenty of energy on hand Can rely more on fat for energy during exercise, sparing glycogen for when needed Signs & Symptoms of Sugar Burner • • • • • • Depends on “kindling” wood Less able to satiate Insistent hunger Increased carbohydrate cravings and intake Unable to burning fat for weight loss Burn through glycogen quickly during exercise Roles of Fats • • • • • • Provide a source of energy (fatty acids) Important in the make up of cell membranes Needed to absorb fat soluble vitamins Slow down the absorption of food Make food taste good Imperative to manage the inflammatory process Essential Fatty Acids • Alpha-linolenic acid (ALA)- Omega-3 fatty acid • Alpha-linoleic acid (LA)- Omega-6 fatty acid – Balancing fatty acids = decreasing intake of “inflammatory” Omega 6’s FA versus antiinflammatory Omega 3’s – American diet has an abundance of Omega 6’s as they are found in fried, fast and processed food Sources of good fats • Omega-3s – Fish Oil – Flax seed oil (ALA) – Wheat Germ – Walnut – Hemp – Pumpkin ______________________ • Omega-9s: – Extra virgin olive oil – Almond oil – Avocado oil • Omega-6s: – Sunflower oil – Sesame oil – Safflower oil – Peanut Oil ______________________ Saturated: Palm & Coconut oil Eggs Butter Raw Dairy Animal flesh fats from pastured animals EFA’s & Inflammation • Inflammation is your body's reaction to an injury or attack from disease-causing organisms or foreign substances, such as toxins. • Omega-3’s help reduce inflammation • Omega-3’s can reduce the symptoms of inflammatory bowel disease, ulcerative colitis and other inflammatory diseases Fats to Avoid • Hydrogenated fats • Partially-hydrogenated fats • Highly processed vegetable oils • Fried fats – Trans fats are a by-products of the hydrogenation process (TOXIC) • These fats are toxic & interfere with the essential roles fatty acids play within a healthy body Results of Eating Good Fats Good source of energy Important in cell membrane make up Allows Vitamin A,D,E,K to be absorbed Healthy liver function Protects lining of the organs Slows the absorption of food for proper energy regulation • Allows Healing and inflammation • • • • • • THANK YOU
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