siobhan wall,r.g.n.1 healthy options choosing a healthy diet and eliminating stress
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Siobhan Wall,R.G.N. 1
Healthy Options
Choosing a Healthy Diet and Eliminating Stress
Siobhan Wall,R.G.N. 2
Healthy Options
R.G.N Qualified in Holistic Massage and
Reflexology Nutrition, Promoting Health in the Community, Member Tutors panel Co. Wex. V.E.C. Anvil House Wellness Centre
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7 main stressors that effect us insidiously It is now being acknowledged that 70% of
cancers have an environmental origin 86% of deaths in Europe are preventable
chronic diseases – WHO press release 11th Sept 06
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Clutter and disorder
E.M.F.’s
Chemical Pollution
Environmental Stress
Geopathic Stress
Lifestyle Stress
Unhealthy Diet
7 Stressors
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Healthy Options Create awareness The more processed the food we
consume- 1. The more energy the body has
to expend to use it 2. The more waste the body has to
throw out 3. The more we smell !!!!!!!!!
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Food Stressors Additives Refined/added sugar Stimulants Hypoallergenic
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4 in every 5 deaths were from either diseases of the
Circulatory system 37% Cancer 27% Respiratory system 15% These are PREVENTABLE
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Food Supporters
EFA’s - Omega 3
Fruit and vegetables Filtered water
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Healthy Options We need to become owners
of our HEALTH ME
Sun Air Water Earths Energy Nutrition
Health is Wealth
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Cancer started 300 years ago Air & Water pollution 150 – 200yrs ago Electromagnetic Fields 75 years ago These all effect our immune system 85% Adult Cancers preventable WHO figures 96% who have treatment for cancer will die in
10 years without changing diet and lifestyle
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How do we protect ourselves?
Sleep deprivation – quality of sleep important
Dehydration – clean water
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Food – anything that animals or people eat or drink that makes them grow,
general word for anything that nourishes people, animals or plants
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Healthy Options We need whole unadulterated food
Organic where possible, use you local butcher, farmers market and corner shop
Chew our food – digestion starts in the mouth
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Food – it is how fast the body will do 3 important things ;
1 – Digest it 2 – Extract the goodness 3 – Get rid of the waste Average person consumes over 75
tonnes of food in lifetime
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We are physically addicted to food Sugar addiction – cross circuits the
brain and scrambles it Fats – when we take lots of fat we
reduce the oxygen levels in body, heating fat makes it carciogenic
MSG
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Important rules when eating- Eat less Chew longer – digestion starts in
the mouth Drink water ½ hr before or hour
after meal – dilutes digestive juices with meal
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Get rid of JUNK FOOD – check the labels
Shop in the right frame of mind- Change your snack mindset- Make good use of fridge and
freezer – buy in bulk and store
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Good kitchen equipment Glass Stainless Steel NO TEFLON NO MICROWAVE
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Healthy Options Foods that stress us Caffeine Alcohol Sweets & carbonated drinks Salt & salty foods Fatty foods Dairy products Red meat Refined and processed foods
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Breakfast – most important Mid-day – main meal Tea/ Supper – light meal Never eat processed food 2-3 hrs
before you sleep
Have glass water before bed
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Cambridge University found eating 1 apple/day cuts risk premature death from heart attack by 20% add 1 orange + 1 banana it goes up to 50%
Imagine what juicing would do for you
Eat your fruit and Juice your vegetables
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Juicing – fast food
Make up your own – fruit in the am, mix with vegetables e.g. apple and celery, apple and carrot, cucumber,celery,apple and ginger to give it kick!
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Blending – meal in a glass- e.g.
Breakfast in a glass
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Eat your greens – Cabbage – reduces cancer risk Brocolli – loads minerals and vitamins Spinach – great source of iorn
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Berries- fresh, frozen or dried Grains - cous-cous, Quinoa-protein,calcium and amino
acids Millett – good for digestion Barley, Oats, Rye Rice- basmati & brown Spelt, Corn
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Seeds Flax – omega 3 and 6 Pumpkin – iorn, vit e, zinc Sesame - calcium Sunflower- energy, efa’s,
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Spices Cinnamon – good for desserts & juices Nutmeg – sweet or savoury dishes Ginger – veg juices, tea Tumeric – grains e.g. couc-cous Vanilla – pod or essence use instead of sugar
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Nuts – reduce risk of disease Almonds – vit E, protein Walnuts – omega 3, fibre and
protein Hazelnuts - Pine nuts Eat in moderation, add to dishes
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Herbs – fresh and dried – natural flavouring
Parsley – high in vit c Herbal teas
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Supplements
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It’s as easy as ABC
Be Aware Be Brave Be Creative
Thank you for listening
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Siobhan Wall, R.G.N.,