We all want to feel alive and energetic, look forward to each new day and enjoy optimum health. To accomplish this, each of us must assume responsibility for our own well-being. Food is vital to our health. It provides the building blocks for growth and repair, and fuel for energy. It is a key element in the length and quality of life. The objective of this presentation is to give you a basic understanding of nutrition, to help you decide which foods are the best to select, to inform you of the harmful foods which cause disease, and beneficial foods which helps prevent disease.
2. Latest Statistics 12.6 million people have coronary heart disease.2 1.1 million people suffer from a heart attack in a given year.2 17 million people have diabetes.3 90% to 95% of cases are type 2 diabetes, which is associated with obesity and physical inactivity.3 16 million people have pre diabetes.3 3. 50 million people have high blood pressure.2 Nearly 50 million adults (ages 20-74) or 27% of the adult population are obese.7,8 More than 108 million adults, or 61% of adult population are obese or overweight.7,8 107,000 people are newly diagnosed with colon cancer each year.4,5 300,000 people suffer from hip fractures each year.6 4. Why an Increase in Disease? 5. Typical American Diet High in animal fats. High in unhealthy fats: saturated, hydrogenated. Low in fiber. High in processed foods. Low in complex carbohydrates. Low in plant-based foods. STANDARD AMERICAN DIET (SAD). Family Nutrition. Dr. Sears 6. Fat At the present time in America, we average more than 45% of our dietary calories in the form of fats. In a recent survey it was 50% Carobohydrates. Ch. 5, p. 34. Nutrition for Vegetarians. Agatha M. Thrash, M. D. and Calvin L. Thrash, M. D. 7. Fat A study found that women who ate the most total fat increased their risk of breast cancer by 60%. Richardson S., Gerber M, Cenee S. The role of fat, animal protein & some vitamin consumption in breast cancer: a case-control study on south France, Apr. 22, 1991 8. Protein 9. Excess Protein = Osteoporosis 2-3 times more protein is consumed than recommended. Animal protein increases the risk of osteoporosis and loss of calcium from the body. Modern. Health Power. Copyright 2000 by Review and Herald Publishing Association. p. 19; Johnson NE, Alcantara Nutrition EN, Linkswiler H. Effect of level of protein intake on urinary and fecal calcium and calcium retention of young adult males. J Nutr 1970 Dec;100(12):1425-1430. 10. Children 1-3 yrs. 16 Children 4-6 yrs. 24 Children 7-10 yrs. 28 Males 11-51+ 45-65 Females 11-51+ 46-50 University of Connecticut Department of Nutritional Sciences Protein Requirements (grams) 11. High Protein Robs Body of Calcium In a controlled study individuals were divided into three groups each with different levels of protein. All three groups consumed 1400 mg of calcium per day. Linkswiler HM, Zemel MB, et al. Protein-induced hypercalciuria. Fed Proc 1981 Jul; 40(9):2429-2433. 12. Linkswiler HM, Zemel MB, et al. Protein-induced hypercalciuria. Fed Proc 1981 Jul; 40(9):2429-2433. Group 1: Ate 142 g of protein per day lost 70 mg of calcium daily from bone reserves. Group 2: Ate 95 g of protein per day lost 30 mg of calcium per day. Group 3: Ate only 48 g of protein per day gained 20 mg of calcium per day. 13. Calcium Loss from Bone Reserves Per Day Group Pro. (g) a/day Calcium Loss (mg) 1 142 70 2 95 30 3 48 0 Group 3 gained 20 mg of calcium per day. Linkswiler HM, Zemel MB, et al. Protein-induced hypercalciuria. Fed Proc 1981 Jul; 40(9):2429-2433. 14. Refined & Enriched Foods Lack fiber. Majority of vitamins and minerals are removed. Rich in fat, sugar, salt, and calories. Make up over 60% of typical diet today. Bread: The Low Down on Wheat Bread. Health Power Health by Choice Not by Chance. Copyright 2000 by Review and Herald Publishing Association. p. 100. Aileen Ludington, M. D. and Hans Diehl, Dr.H.Sc., M.P.H., C.S.N. 15. Examples of Refined Foods Corn flakes Couscous Enriched macaroni or spaghetti Grits Pretzels White bread White rice Whole grains: High in nutrition and fiber, yet low in fat. Food and Nutrition. Mayo Clinic. 16. Refined Sugar Lowers Immune System Tsp. Bacteria destroyed % decrease ability sugar by WBC to destroy bacteria 0 14 0 6 10 25 12 5.5 60 18 2 85 24 1 92 Carobohydrates. Ch. 5, p. 40. Nutrition for Vegetarians. Agatha M. Thrash, M. D. and Calvin L. Thrash, M. D. 17. Hidden Sugars in Foods Hershey candy 1 sm. bar 5 Angel food 1 piece 5 Chocolate milk 8-oz 5-6 Milk shake 8-oz 10-12 Apple pie 1 slice 12 Jam/Jelly 1 tbsp. 3 Food Item Amount Tsp. Sugar Carobohydrates. Ch. 5, p. 40. Nutrition for Vegetarians. Agatha M. Thrash, M. D. and Calvin L. Thrash, M. D. 18. Hidden Sugars in Foods Ice cream c 3 Sweet pickle 1 large 7 Cinnamon bun 1 10 Glazed doughnut 1 8 Cornflakes/Wheaties 1 c 4 - 4 1/2 White bread 1 slice 3 1/2 Food Item Amount Tsp. Sugar Carobohydrates. Ch. 5, p. 40. Nutrition for Vegetarians. Agatha M. Thrash, M. D. and Calvin L. Thrash, M. D. 19. Diseases Related to Refined Foods heart disease stroke obesity breast cancer prostate cancer arthritis osteoporosis sexual dysfunction birth defects infertility diabetes depression 20. Diseases Associated with Low Fiber Diet Diabetes mellitus Constipation Appendicitis Varicose veins Hiatus hernia Diverticular disease Burkitt D. Nutrition Today 1976 Jan/Feb p. 6-13. Hemorrhoids Bowel cancer Bowel polyps Heart disease Strokes Gall bladder disease 21. Binds w/cholesterol and bile acids excreted by the liver in the small intestine, preventing their absorption. If adequate fiber is lacking, bile and cholesterol are reabsorbed into the blood stream raising blood cholesterol. Found only in unrefined plant foods such as fruits, vegetables, grains, and nuts.1 Not found in any animal products.1 1 Other Benefits from Fiber. Proof Positive. 1998: p. 181. Neil Nedley, M. D. Fiber Facts 22. Animal Products Linked To 23. Disease 24. Why Meat & Animal Products Linked to Disease? Contains no fiber. High in fat. High in cholesterol. High in protein. Contains bacteria and virus. Contains Hormones. 25. Sources of Cholesterol Cholesterol is found only in animal products. Fruits, vegetables, grains, and nuts contain no cholesterol. The Food Processor for Windows: Nutrition Analysis & Fitness Software [computer program]. ESHA Research. Salem, Oregon. 26. Cholesterol in Foods Items (3 oz.) Chol. (mg) Milk, non-fat 1 c 4 Milk, 2% low-fat 1 c 18 Milk, whole 1 c 33 Mayonaise 8 Ice cream c 29 Butter 1 Tbs 31 Egg 1 213 The Food Processor for Windows: Nutrition Analysis & Fitness Software [computer program]. ESHA Research. Salem, Oregon. 27. Cholesterol in Foods Items (3 oz.) & Chol. (mg) Caviar 500 Clams 57 Crab 64 Oyster 84 Sardines 120 Shrimp 165 Tuna 26 Pork 76 Beef, sirloin 80 Beef kidney 329 Beef liver 410 Chicken breast w/skin 82 w/o skin 73 The Food Processor for Windows: Nutrition Analysis & Fitness Software [computer program]. ESHA Research. Salem, Oregon. 28. Food Sources of Cholesterol Meat, fowl, fish 35.0% Egg yolk 35.0% Cooking fats 6.0% Butter, lard, other fats Other 8.0% Commercial baked goods Milk products 16.0% Grundy SM. Cholesterol and coronary heart disease. A new era. Jama 1986 Nov 28;256(20):2849-2858. 29. Meat and Manure Germs When an animal is killed the mucous lining of the intestines loses its protecting power and allows the manure germs (putrefactive bacteria) to swarm through the organs and the tissues of the animal. Vegetarianism: The Case for Vegetarianism. Dr. J. Hoffman. 30. Because the meat of a freshly killed animal is tough, the meat processor relies on putrefactive bacteria from the colon to break down the tissues and make the meat tender. The butcher will say that he allows the meat to "ripen", but in truth he is only allowing a process of putrefaction, the very process that takes place in the colon. The butcher allows colon germs to swarm through the meat and partially digest it. Vegetarianism: The Case for Vegetarianism. Dr. J. Hoffman. 31. Meat & Manure Germs One ounce piece of hamburger steak contain over 70 million manure germs. One ounce of calf manure contain only 15 million. Vegetarianism: The Case for Vegetarianism. Dr. J. Hoffman. 32. Meat Has Stimulatory Effect The animalistic nature of humans is strengthened by meat-eating. The use of flesh meat stimulates more intensely the lustful propensities and enfeebles moral and spiritual nature. Nutrition, Longevity, and Usefullness.. Ch. 2, p. 15. Nutrition for Vegetarians. Agatha M. Thrash, M. D. and Calvin L. Thrash, M. D. 33. Meat Increases Colon Cancer Risk Frequency of eating 2- 3 oz. beef, pork, or lamb: % Increase colon cancer risk: Less than once per month 0 Once per/month once per/wk 39 2-4 times per/wk 50 5-6 times per/wk 84 Daily or more 149 34. Meat Consumption & Cancer Cancer of the mouth and pharynx Kidney cancer Colon cancer Breast cancer Meat-related Cancers. Foods that Heal. 2004:p. 42. George D. Pamplona-Rogers, M. D. 35. Effects of Hormones in Animal Products A recent study has shown that young girls in the U.S. appear to be developing signs of puberty at a younger age than previously believed. Girls are developing at an average age of 8-10 years old. 36. Effects of Hormones in Animal Products "Early onset of puberty with its raging hormones translates into higher risk of breast cancer" and it is "very likely" that hormone residues in North American beef is a contributing factor in the early onset of puberty among girls observed in recent decades. Carlos Sonnenschein, from Tufts University School of Medicine (Boston, MA), 37. 1980 CDC Investigations Increase in cases of girls reaching puberty or menarche early (8 or younger) in Puerto Rico, led to an investigation in the early 1980s by the Centers for Disease Control. Consumer Concerns About Hormones in Food. Program on Breast Cancer and Environmental Risk Factors. Cornell University, College of Veterinary Medicine Prepared by Renu Gandhi, Ph.D. BCERF Research Associate and Suzanne M. Snedeker, Ph.D., Research Project Leader, BCERF. 38. 1980 CDC Investigations Laboratories found a chicken sample from a local market to have higher than normal levels of estrogen. Residues of zeranol were reported in the blood of some of the girls who had reached puberty early. Consumer Concerns About Hormones in Food. Program on Brea