WI Presentation

Healthy Eating and Lifestyle Tips

Presented by Miranda Grainger 

Nutrition Consultant and Lifestyle Coach 

Introduction

Who am I? Why I decided to study nutrition?

In this presentation I will touch on the 4 ‘pillars’ of health, (food, exercise, stress and sleep) and how these impact your wellbeing.

 

 

 

 

 Topics I will cover…..

Basic Nutrition

Macronutrients

Important Vitamins and Minerals

Lifestyle tips and how to feel your best

Portion sizes

Breakfast and lunch ideas

Top foods to include and those to avoid

Exercise and activity tips

Solutions to help stress

Benefits of good sleep

 

 

Basic Nutrition

Crash diets don’t work – this is not a quick fix!

I am about eating sensibly for long term health 

Less emphasis on looks and external beauty and more emphasis on a healthy body inside

Aim for good blood pressure, good cholesterol, low visceral fat, healthy gut microbiome, strong immune system, blood sugar balance

No clean eating, detoxing, juicing, raw, sugar free, low fat, vegan, dairy free, gluten free or guilt inducing advice!

If you are on medication or have any particular needs please seek proper medical advice

Food Groups

Macronutrients – Make up the large part of our food intake

Carbohydrates and Fibre

Fats

Protein

•Micronutrients – contained in small quantities in our food

Vitamins

Minerals

Carbohydrates- Our bodies preferred food source

Simple Carbs – More quickly digested  (turned to glucose in the body affecting blood sugar more quickly) 

Found in sugar, liquid sweetners, fruit, fizzy drinks, white pasta, rice and breads, pastries, puddings, icecream, sweets, chocolate

 

Complex Carbohydrates

Take longer to be broken down in the body, slower release of energy, found in more unrefined or unprocessed foods. Eg.Wholewheat breads, flours, pasta, brown rice, quinoa, potatoes, sweet potatoes, butternut squash, green peas, legumes – black beans, lentils, chickpeas

These are the carbs you want more of in your diet, especially if you are at risk of being diabetic, and less of the simple ones.

Blood sugar balance

After eating carbohydrate such as potato, bread, pasta, fruit, vegetables, cake etc– our body breaks down the carbohydrate into glucose which is then released into our bloodstream.

The hormone insulin is released and pushes the glucose into the cells where it can be used as energy.

If the cells have enough energy, excess glucose is converted and stored away as fat!

Blood sugar levels rise and fall during the day. Rising after a meal and falling slowly.

However a sugar imbalance can cause spikes and troughs, making us feel hungry, angry, low, irritable, brain foggy, sleepy and lethargic

 Wholegrain Vs Wholemeal

Wholemeal is simply the name given to wholegrains that have been ground down to form a flour. For example, wholemeal bread is made from wholegrains that have been milled to a fine texture.

 This flour contains all the same vitamins and minerals, however wholegrainin its raw form contains more fibre and has a lesser effect on blood sugar.

Quinoa

Rich in protein and dietary fibre

Contains all 9 essential amino acids

Low GI so will not spike blood sugar like rice 

High in B Vitamins and minerals such as  magnesium and manganese

Gluten free

Use as rice substitute, in stews, soups, salads

 

 

 

Fibre – EAT UP!

It is the indigestible part of plant foods.

Soluble – easily fermented in the gut, and a prebiotic. (Food for our healthy gut bacteria) Found in legumes, oats, rye, nuts, fruit, broccoli, carrots, root veg, seeds

Insoluble- fills you up without extra calories, makes you feel fuller for longer. Can prevent and relieve constipation. Found in wholegrains, legumes, nuts, seeds, veg and fruit skins.

Link between increased dietary fibre intake and reduced risk of death from cardiovascular disease, cancer, infections and respiratory disease and diabetes type 2.

If any IBS symptoms introduce fibre slowly

 

World cancer research fund estimate that 45% of bowel cancer could be prevented through diet, physical activity and weight.

Sourdough Bread

Made using a fermentation process

Maybe easier to digest for those with a gluten intolerance

Lower Glycemic index than other breads

Nutrients more easily bioavailable

Beneficial for gut health

Protein

Proteins are essential nutrients for the human body. 

Protein provides energy and is essential for the repair and maintenance of body tissues. 

Proteins form part of the structure of every cell and tissue in the body.

Proteins must be replenished daily.

Foods containing protein are eggs, poultry, meat, fish, seafood, dairy products, nuts, seeds and legumes (chickpeas, lentils, beans)

Aim to have at least 1 to 2 servings per day or more as you get older

Protein and carbohydrates have roughly 4 calories per gram whereas fat has roughly 9 calories per gram.


FATS
 

Saturated – solid at room temperature, butter and cheese. Eat in moderation but don’t think of them as bad or good fats. The body needs fat for energy and these saturated fats can be rich in other nutrients.

Unsaturated – oils eg Olive oil, nuts, seeds. Within unsaturated fats are polyunsaturated fats, the Omega 3, 6 and 9. A western diet is high in 6 and 9 so it is important to concentrate on getting Omega 3 into your diet to correct this ratio. They cannot be made by the body so have to eaten in the form of fish oils, flax seed, walnuts and chia.

 

Omega 3 is anti inflammatory

Omega 6 is pro inflammatory

Fatty foods to enjoy in moderation include avocado, cheese, dark chocolate, eggs, oily fish, nuts, olive oil, coconut oil, full fat yoghurts.

Avoid trans-fats, damaged fats that have been through the hydrogenative process. Found in cheap cooking oils, margarines, spreadable butter substitutes, processed bakery items, cheap crackers. 

Avoid overheating cooking oils to their smoke point as this makes them unstable and could change them into trans fats. Coconut oil has the highest cooking point.

Important Minerals and Vitamins - Calcium

Helps to prevent osteoporosis and fractures.

Milk, yoghurt, cheese are good sources.

Also found in tinned fish, (those with bones eg. Sardines), nuts, and wholegrains. 

Found in dark leafy greens

Aim for up to 3 servings a day.

 

 Vitamin D

Important for bone health.

Helps us to absorb calcium from food.

Foods rich in Vitamin D include oily fish, eggs, lean meat and dairy products.

Sunlight is the best source of Vitamin D.

Try and get out into daylight for at least 30 minutes a day.

Vitamin D supplement – ask your GP next time you visit.

B Vitamins

A lack of B vitamins can make you feel weak, tired and irritable.

Important for normal brain and blood function.

Deficiency can lead to low energy, pale skin, tiredness and shortness of breath.

Some foods are now fortified with B vitamins.

They are found in animal products, meats, eggs, dairy foods, seafood, liver and organ meats, salmon, seeds and nuts, legumes, dark leafy veg, wholegrains.

Vegans need to supplement B12 with nutritional yeast to avoid deficiency.

 

How to feel your best  1

Include plenty of fruit and vegetables but remember variety is just as important as quantity. Eat the Rainbow Think 30 varieties a week rather than 5 a day!

Drink plenty of water and fluids. Dehydration can affect your balance as well as cause constipation. It can make you feel lethargic and sleepy too. It can increase the risk of falls in the elderly.

Add Fibre to your diet 

Be active everyday

How to feel your best  2

Eat nutritious rich food and more plant based. 

Mediterranean diet. 

Check ingredients and labels

If you can afford better quality grass fed meat it is much higher in Omega 3

Stay away from high sugar and processed foods

Consider your caffeine intake as it effects sleep, mood and blood sugar – tea does contain caffeine, but rooibos and herbal does not 

Don’t drink too much alcohol as it dehydrates you and prevents absorption of nutrients from other foods (14 units = 14 single spirit measures or 7 pints of  beer or 7-10 glasses of wine)

 

How to feel your best  3

Get outside for some fresh air and sunshine. 

Sunshine is the best source of Vitamin D –vital for bone health

Get plenty of sleep 

Consult your GP for a review of your medication 

Consider intermittent fasting to improve digestive health and balance blood sugar (restrictive eating 12:12) 

Eat the Rainbow.

Vegetables and fruit contain healthy antioxidants. They are rich in vitamins and minerals which can help support your overall health. They contain plenty of healthy fibreto keep everything going! 

Try to eat a minimum of 5 a day but different varieties are just as important.

Portion sizes

 

SUGAR – Why too much is bad for us

Can cause weight gain due to high calories – leading to obesity

Increases risk of heart disease

Increases risk of developing diabetes due to lack of blood sugar control

Causes inflammation – possible risk to cancer

Increases risk of depression and low mood

Drains energy and promotes lethargy

Possible increased risk of kidney disease, gout, impaired memory and cognitive decline.

 

 

How much sugar is recommended?

In an adult around 30g a day about 7 teaspoons a day

In children about 24g a day  about 6 teaspoons a day

4g sugar = 1 teaspoon 

 

 Average UK Breakfast 

Contains a bowl of cereal, a glass of juice and a piece of toast with butter and marmalade

Can you believe it may contain 10 to 15 spoonfuls of sugar?

 Read labels 4 grams = 1 teaspoon of sugar

What shall we have instead?

Toast (wholegrain) with butter or nut butter, marmite, or melted cheese 

Toast with some mushrooms or avocado

Toast with an egg, boiled, scrambled, poached, smoked salmon

2 egg omelette filled with lots of veggies

Small bowl of porridge with milk and fruit to sprinkle over the top and a few nuts

Make a pancake out of 1 egg, 1 banana, 1 tablespoon of oats. Top with fruit and plain yoghurt.

Live yoghurt with fresh or frozen berries, or an apple with some cinnamon spice, and Grainger’s Granola!

LUNCH TIPS
Carbohydrate and Protein together 

Eat your main meal at lunchtime whilst your energy levels are highest and digestion at its best!

Soups with toast and cheese 

Sandwiches with tinned fish filling, especially oily fish such as mackerel,  salmon, anchovies, sardines (great for brain health) add  veg

Baked sweet potato or white potato with cheese, beans or fish toppings add lots salad

Hot meals such as stews, roasted vegetables, veg curries, legume stews

My TOP 10 FOODS TO EAT EVERY DAY!

Berries for improving cognitive function

Flaxseed for blood pressure control and packed with fibre and Omega 3

Wholegrains eg brown rice, buckwheat, bulgar wheat, quinoa, oats,  spelt- good for heart health, improve digestion.

Leafy Green Veg for high nutrient value, good for blood pressure.

Cruciferous Vegetables, good for brain power.

   Beans/Legumes eg Chickpeas, Beans and Lentils – add protein in the diet.

Mushrooms, contain anti cancer compounds and support respiratory system.

Nuts – cuts risk of stroke, heart healthy and can keep cholesterol steady

Fermented foods for gut health like yoghurt, kefir, saukraut, sourdough

Water, green tea, turmeric, cinnamon
 

Top foods to avoid or have only occasionally

Sodas and diet drinks (Coke can 39g sugar)

Fruit juice – (from 12 to 38g per 8oz serving)

Sweetened low fat yoghurts (Sainsbury black cherry low fat 18g sugar)

Processed meats (Bacon, ham, salami, chorizo, some sausages)

Cereal bars and children’s varieties of cereal (cocopops 12g crunchynut10g)

Alcohol

Red meat

Shop bought sauces, ready made meals, pastries, muffins (look at labels)

Food is Fuel

Food is fuel and you can choose whether to give your body the best in order to live a healthy, energized life.

Think of your body as your car. Put in the right fuel and away you go, driving smoothly and reaching your destination. Put in the wrong fuel and you will be spluttering, coughing and finally breaking down.

Think of these changes as a body MOT to give you many more years of happy motoring!
 

4 Lifestyle Pillars

What we eat and drink

Exercise and movement

Stress – what we are worried about

Sleep

 

Too Old to Exercise? Studies Say ‘No!’ 

 Exercise and lifestyle changes such as becoming more active and healthy eating reduce the risk of diabetes in high-risk older people. 

 In another study, moderate exercise was effective at reducing stress and sleep problems in older women 

Older people who exercise moderately are able to fall asleep quickly, sleep for longer periods, and get better quality of sleep. 

 Researchers also found that exercise improves balance, and can lead to reduced falls among older people by 33 percent. 

 

Exercise can be as effective as anti depressants in some people

NHS is now prescribing gym memberships!

Walking a short while everyday has huge benefits for fitness and wellbeing

Start small with 10 mins per day

Try some stretching, balancing or weight bearing at home……use your stairs

Park your car in the furthest spot not the closest

Walk on the escalator, don’t take the lift use stairs

Tag on to existing habits eg, squats when teeth cleaning, star jumps when boiling the kettle!

 

 

10,000 steps a day

Walking can reduce your risk of Alzheimer’s disease

Reduce risk of cancer

Improve mental wellbeing

Reduce risk of heart attacks and strokes

Reduce risk of developing diabetes type 2

It is free, requires no new kit, 

 

 

Lowering Stress

Slow down! Breathe, meditate, be mindful

Prioritise demands on you and only worry about things in your control

Cull people who make you feel bad, make new friends, join a group, volunteer

Be thankful for good things in your life

Focus on the positive

Change the way you view things 

Time keeping important to avoid running late and getting stressed

Enjoy surroundings

Reflect when in bed on the positive aspects of the day and be grateful 

Women’s Health and Menopause

Elevated cortisol increases the likelihood of severe menopausal symptoms

Require Vitamins C,D,K zinc, magnesium, calcium,W3 to alleviate symptoms

High sugar consumption can lower bone density

Caffeine can cause more calcium to be excreted through urine and decrease calcium absorption in the gut 

1 in 2 women get osteoporosis  1 in 8 will get breast cancer

There is a link between low Vitamin D and increased risk of breast cancer

There is a link between being overweight and an increased risk of breast cancer due to higher oestrogen levels.

 

 

 

Improved energy, concentration, capacity to learn, better memory, improved immune system, reduced risk of chronic disease, reduced stress levels, reduced risk of Alzheimer’s, increased life expectancy,

Those who don’t sleep well may have a negative response to getting into bed, feeling anxious that they can’t sleep which conditions them to a poor sleep pattern.

Dreaming allows the brain to sort out emotional difficulties and to flush out toxins which may be the link between poor sleep and risk of Alzheimer’s

 

Get outside in the morning

No caffeine after noon

Darken your bedroom and keep it cool

Eat earlier in the evening

Exercise earlier in the day

Socialize earlier in the day

Avoid too much alcohol

Avoid screens and tv blue light in the evening

 

 

Finally…......

Drink more fluids

Eat fibre such as linseed/flax seeds, wholegrains, prunes, apricots

Healthy fats – avocado, olive oil, oily fish, nuts, flax

Eat less meat and more vegetable proteins

    Avoid added sugar and sweeteners and poor quality oils

Include mushrooms – wonderful anti cancer compounds

Live yoghurt and fermented foods – to support your gut bacteria (especially after antibiotics)

Move more

Get some fresh air and sunshine

Eat everything in moderation and enjoy your food

 

 

Never discourage anyone who continually makes progress, no matter how slow”

Lack of activity destroys the good condition of every human being”
Plato 428BC - 348BC

 

 

“As you get older three things happen. The first is your memory goes and I can’t remember the other two!”

Norman Wisdom

Eat well for brain health!

 

Don’t eat CRAP!

C Carbonated drinks

R Refined foods

A Artificial colourings and flavourings

P Processed food

 

THE END