the kitchen shrink

The Kitchen Shrink: Holistic Nutrition Therapy

Nana Ataa Ofosu-Benefo, MS, RD, CDN, IBCLCIHPN Inc. Holistic Health and Wellness Conference

Belize Yacht Club / San Pedro, Ambergris Caye, BelizeJanuary 14th, 2011

Objectives• Define the term Holistic Nutrition Therapy

• Describe how certain foods can benefit the mind, the body, and the soul

• Provide at least 4 ways in which holistic nutrition therapy can be incorporated into daily eating practices

Holistic Nutrition Therapy: More than “Just Food”

Using food and nutrition to manage the mind, body, and the soul.

Holistic Nutrition Therapy: More than “Just Food”

STRESS – normal, and everyone experiences it;But too much of a bad thing can:

Drive up your blood pressure Raise your heart rate

Contribute to high cholesterolMake you gain weight

Holistic Nutrition Therapy: More than “Just Food”

Holistic Nutrition Therapy: More than “Just Food”

Stress triggers the release of cortisol, a chemical in the brain that stimulates appetite.

Stress also triggers the release of insulin, a blood sugar processing and stress storage hormone, which can make you even more hungry and actually prevents the body from burning fat.

For the Mind, Body, Soul• When you eat is important.

• A well-balanced breakfast that includes protein is vital for having an energetic start to the day.

• Not skipping lunch and not waiting too long to eat it is also important to reducing stress and hunger.

For the Mind, Body, Soul• High quality proteins like

legumes, fish, turkey, and chicken all provide the energy your body needs without sending your insulin into sky-high.

• Whole-grain pastas, cereal and breads and reduced fat or nonfat dairy products are also healthy choices.

For the Mind, Body, Soul

• Wild salmon: (Omega- 3's including DHA)

• Omega-3s boost mood, fight depression, and may protect against depression, Alzheimers, cancer

• Wild Blueberries: (antioxidant-rich, may prevent memory loss, improve motor skills, lower blood pressure)

• Oats: (help lower cholesterol, control appetite, control blood sugar levels)

• Broccoli: (may help prevent breast cancer by fighting extra estrogen)

For the Mind, Body, Soul

• Walnuts: protein, fiber, omega-3s, vitamins, minerals (eating a handful of walnuts a day can help lower cholesterol, boost brain power, sleep better, cope with stress, prevent heart disease, fight cancer, etc...)

• Avocados: heart healthy monounsaturated fats, cholesterol lowering plant sterols (may help you lose belly fat)

• Red Beans: (rich in resistant starch – boost body's ability to burn fat, help you feel full, control blood sugars, reduce cancer risk)

For the Mind, Body, Soul

• Greek Yogurt: (rich in calcium, high in protein and probiotics)

• Olive Oil: heart healthy monounsaturated fats, cholesterol lowering plant sterols (heart healthy, also protects against breast cancer, Alzheimer's disease and mild fuzzy thinking)

• Dark Chocolate: (with at least 70% cocoa; antioxidant-rich, rich in magnesium, manganese, copper, zinc, and phosphorus, may help hydrate the skin, lower blood pressure, sharpen thinking)

Daily Practice• Go easy on low quality, high-stress

foods – those that are loaded with sugar or high in fat. Eat them sparingly or as occasional treats.

• Foods that are high in dense complex carbohydrates should also be eaten in moderation (potatoes, rice, pasta) and preferably during the day when your body can process them more efficiently.

• Control caffeine intake. The stimulant effect that wakes you up can also make you edgy and irritable, which only increases your stress levels.

Daily Practice• Adjust your schedule so your most demanding activities take place early

in the day, when natural body rhythms provide a burst of energy. Slot less-taxing activities for mid-afternoon, when energy begins to dip.

• Make a date with your Self and keep it. Build in a block of quiet time every day to pursue a hobby or visit a friend, pray, meditate, anything that is important to you.

• Try life in the slow lane. Turn off that voice that's nagging you to hurry.

• Laugh out loud. When life stresses you out, find some humor in it.

• Exercise, even if it's only for a few minutes at a time. Regular physical activity triggers the release of beta-endorphins, which not only soothe your spirit but tame your appetite, and activate the brain's reward system, giving you a sense of fulfillment and pleasure.