MIND What You Eat - PowerPoint Presentation

aaron . @aaron

383 views
Uploaded On 2017-04-05

MIND What You Eat - PPT Presentation

Workshop 1 Action Against Alzheimers Programme Professor Bredesens work in the US prevention and reversal of cognitive decline Amanda Williams Nutritional Therapist and Technical Director of Cytoplan Ltd became aware of Professor Bredesens work and wanted to bring it to the UK ID: 534027

programme sugar cytoplan alzheimer

Link:

Copy

Embed:

<iframe width="560" height="315" src="https://www.docslides.com/embed/534027" frameborder="0" allowfullscreen></iframe>

Download Presentation from below link

Download Presentation The PPT/PDF document "MIND What You Eat" is the property of its rightful owner. Permission is granted to download and print the materials on this web site for personal, non-commercial use only, and to display it on your personal computer provided you do not modify the materials and that you retain all copyright notices contained in the materials. By downloading content from our website, you accept the terms of this agreement.

Presentation Transcript

Slide1

MIND What You EatWorkshop 1Slide2

Action Against Alzheimer’s Programme

Professor Bredesen’s work in the US – prevention and reversal of cognitive decline

Amanda Williams, Nutritional Therapist and Technical Director of Cytoplan Ltd became aware of Professor Bredesen’s work and wanted to bring it to the UK

Cytoplan developed the materials for this programme which is being delivered nationwide by a network of Nutritional Therapists.Cytoplan is a supplements company, owned by a charitable foundation, the AIM Foundation. The charitable foundation is also funding a clinical trial for patients with Alzheimer’s

Action Against Alzheimer’s Programme © Cytoplan Slide3

Aims of the programme

To increase your knowledge and understanding of diet and lifestyle factors important for

brain health

(and overall health)To help you understand your current relationship

with food and lifestyle

To empower you to make long-term,

sustainable changes

Action Against Alzheimer’s Programme © Cytoplan Slide4

Outline of programme

The Programme includes a series of 8 workshops covering:

Workshops 1-3 Mind What You Eat

Workshop 4 Gut HealthWorkshop 5 StressWorkshop 6 SleepWorkshop 7 ExerciseWorkshop 8 Brain Training PLUSHome Study Module Self Care Journey

The workshops will be a combination of talks, activities, discussion and feedback from you on how you are getting on. Homework included!

Action Against Alzheimer’s Programme © Cytoplan Slide5

MIND What You Eat

Three Workshops on MIND What You Eat – nutrition for

BRAIN

healthIn today’s workshop we will cover: Evidence our current diet and lifestyle is making us sick The Nutrition Gap Sugar & Carbohydrates

Self Care Journey – Build Your Understanding & Get Motivated

Home Study Module Activities

Action Against Alzheimer’s Programme © Cytoplan Slide6

Workshop 1: Learning ObjectivesList the key components of Professor Bredesen’s approach to brain health

Describe the Nutrition Gap and it’s main causes

Explain how foods affect your blood sugar levels

Describe the symptoms of blood sugar imbalancesExplain the effect of high blood sugar on brain functionDefine the four categories of carbohydratesDiscuss how to keep blood sugar levels balancedApply the Self Care Journey to achieve success undertaking the programme

Action Against Alzheimer’s Programme © Cytoplan Slide7

How is your mental focus & memory?Do you suffer brain fog?

Action Against Alzheimer’s Programme © Cytoplan Slide8

What would you like instead?

Action Against Alzheimer’s Programme © Cytoplan Slide9

How we can achieve optimum healthand MIND?

The key components of brain health include:

Nutrition which is central

FastingGut healthStress ReductionSleepBrain StimulationSense of Purpose / Family / Community

Action Against Alzheimer’s Programme © Cytoplan Slide10

Evidence our diet & lifestyle is making us ill

Since the 1950s, there has been an explosion in the prevalence of chronic degenerative disease, for example:

Obesity & Diabetes

Hypertension & Heart disease

Mental Illness & Dementia

Impaired Immunity: Cancer, Asthma, Arthritis

We may be living longer, but few of us are living more healthily

Action Against Alzheimer’s Programme © Cytoplan Slide11

In Blue Zones it is normal to live into late 90s or over 100 without suffering chronic disease

Blue Zones in Sardinia, Okinawa, Costa Rica, Loma

Lida

Action Against Alzheimer’s Programme © Cytoplan Slide12

Diet and the Nutrition Gap

Nutrition is at the heart of health. In fact sub-optimal nutrition can contribute to most diseases we know

The human body requires a daily intake of ‘food nutrients’ to meet its needs. Many people fall short of key nutrients today

for many different reasons

This

Nutrition Gap

is a key factor in the increased prevalence of many of today’s chronic degenerative diseases

Action Against Alzheimer’s Programme © Cytoplan Slide13

The Nutrition Gap

The Nutrition Gap = the difference between the nutrients we are ingesting from an average UK diet and those deemed necessary for health

Taken from work of Dr Paul Clayton, leading scientist and Medical Dr, who reviewed over 4,000 studies to come up with the levels of nutrients we need for optimum health

Action Against Alzheimer’s Programme © Cytoplan Slide14

The Nutrition Gap – Minerals, Essential fats, Flavonoids

etc

Nutrient

We get

We need

Is missing

Is safe to supplement

Calcium mg

917

950-980

33-63

1500

Magnesium

308

350

400

Iron mg

13.2

6.6

Zinc mg

Copper mg

1.5

2-3

0.5-1.5

2.5

Iodine

µg

180

280

100

500

Selenium

µg

35185150350Chromium µg30110-15080-1201000EPA/DHA mg100-200750550-650-Flavonoids mg145450-800305-655-Carotenoids mg2-62014-18-

Action Against Alzheimer’s Programme © Cytoplan Slide15

The Nutrition Gap - Vitamins

Nutrient

We get

We need

Is missing

Is safe to supplement

Vitamin A

1012

1800

788

1500

B1 mg

1.7

8-12

6.3-10.3

100

B2 mg

8-12

6-10

B3 mg

50-60

11-21

B6 mg

2.4

6-12

3.6-9.6

B12

µg

7.2

8-16

0.8-8.8

2000

Folic Acid

µg

252

450

198400Vitamin C mg58-90300-500210-4421000Vitamin D µg2.915-2512.1-22.9200Vitamin E mg9.3100-20090.7-190.7800Action Against Alzheimer’s Programme © Cytoplan Slide16

National Diet and Nutrition Survey 2014

Results identified there are nutrient deficiencies in every group of the population

Those affected will often be unaware, as there are no visible warning signs

Action Against Alzheimer’s Programme © Cytoplan Slide17

Why is there a nutrition gap?

There are 6 main reasons:

Sedentary lifestyle

Modern farming methods

Food processing

Lifestyle factors

- smoking, alcohol, exercise, sun exposure, stress, medications

etc

Genetics

Our food choices

Action Against Alzheimer’s Programme © Cytoplan Slide18

Sedentary Lifestyle

Hunter-gatherer man ingested 4,000 ++ calories /day. Our sedentary lifestyle means we eat 2,000 kcals a day and even that is too much for some but we still need the

micronutrients

in 4,000 kcals We are over-fed and malnourished!

Action Against Alzheimer’s Programme © Cytoplan Slide19

Modern Farming Methods

Modern farming methods have conspired to maximise yields

at the expense of nutrient content

Today, our food contains

only a fraction of

the essential micronutrients

contained 100 years ago

Action Against Alzheimer’s Programme © Cytoplan Slide20

Food Processing

The Food Industry has compounded this problem by – milling, refining, processing, additives, extensive use of sugar, trans fats

Action Against Alzheimer’s Programme © Cytoplan Slide21

Nutrient Depletion from Medication

Action Against Alzheimer’s Programme © Cytoplan Slide22

Nutrient depletions - examples

Acid reducing medication

omeprazole – long term use can reduce B12; plus minerals, folic acid, vitamins B6 and CStatins - CoQ10, zinc, selenium, omega-3Antibiotics – B vitamins; vitamin K, gut bacteria

NSAID’s

–(

brufen

, naproxen) – folic acid, iron , vitamin CBenzodiazepines

(anxiety/sleep) – melatonin

This is for information only – DO NOT stop prescription medications unless agreed with your GP or medical practitioner

Action Against Alzheimer’s Programme © Cytoplan Slide23

Genetic factors

Certain genetic mutations may mean we need higher levels of

some nutrients

In relation to Alzheimer’s the main relevant nutrients areVitamins A, B complex, D and KZinc

Omega 3 fatty acids

Choline

Bifidobacteria

Action Against Alzheimer’s Programme © Cytoplan Slide24

Our Food Choices

Action Against Alzheimer’s Programme © Cytoplan Slide25

Health Survey in 2001

Mental health

43% have poor memories or difficulty concentrating

58% suffer mood swings50% suffer anxiety42% suffer depressionLow Energy76% of people are often tired52% feel apathetic and unmotivated47% have difficulty sleepingBased on an online health survey of 22,000

people.Source

: Optimum Nutrition for the Mind, Patrick

Holford

Action Against Alzheimer’s Programme © Cytoplan Slide26

Activity 1:

What foods give us energy and

help mental focus?

Action Against Alzheimer’s Programme © Cytoplan Slide27

Eating for Energy & Mental Focus

Fast ENERGY Foods

‘Energy Robbers’

Slow Energy Foods

Combine with Protein

Protein – combine with Slow Energy Foods

Fizzy drinks

Fruit juice

Fruit yoghurts

Mars bar

Milk chocolate

Breakfast cereals

Cereal bars

Biscuits

Cakes

Sweets / Sugar

White bread

White pasta

White rice

Oats

Potatoes

Sweet potatoes

Brown Basmati rice

Buckwheat flour

Quinoa

Beans / pulses

(Wholemeal bread/wholemeal pasta)

Nuts

Seeds

Eggs

Natural

yoghurt

Fish

Meat

Cheese

Beans / pulses

Also high fat foods – avocado, coconut, oils

Action Against Alzheimer’s Programme © Cytoplan Slide28

Our Food Choices

Add photos

Action Against Alzheimer’s Programme © Cytoplan Slide29

Increase in chronic diseases including Alzheimer’s, Type 3 Diabetes

Action Against Alzheimer’s Programme © Cytoplan Slide30

"Sugar is as dangerous as tobacco [and] should be classified as a hard drug, for it is harmful and addictive,“

British Medical Journal (2005)

Action Against Alzheimer’s Programme © Cytoplan Slide31

Nutrition Labels

Government recommends max 30 g added sugar per day

5 g or less per 100 g = Low in sugar

15 g or more per 100 g = high in sugar4 g = 1 teaspoon of sugar

Beware – e.g. White loaf of bread is low

in sugar (3.8 g) but high in refined flour

which behaves like sugar (42.8 g)

Action Against Alzheimer’s Programme © Cytoplan Slide32

Activity 2:What has the most sugar content?

Action Against Alzheimer’s Programme © Cytoplan Slide33

Sugar Contents

Sources of sugar contents available on request, usually from relevant company’s website; sugar contents may change in future. Correct at time of going to print.

Coca Cola (330ml can)

= 8.75 tsp sugar

Muller Corner

= 4.4 tsp sugar

Dolmio Pasta Sauce

= 7.25 tsp sugar

Tropicana Orange

Juice (300ml)

= 7.5 tsp sugar

Action Against Alzheimer’s Programme © Cytoplan Slide34

Maynards Wine Gums (215g bag) = 30.5 tsp sugar

Costa Massimo Chai Latte

= 20.3 tsp sugar

McDonalds Large Milkshake (banana)= 19 tsp sugar

Action Against Alzheimer’s Programme © Cytoplan

Sugar Contents

Sources of sugar contents available on request, usually from relevant company’s website; sugar contents may change in future. Correct at time of going to print. Slide35

1 medium apple (182g) = 4.75 tsp sugar

1 cup raspberries (123g) = 1.25 tsp sugar

1 cup grapes (151g) = 5.75 tsp sugar

1 portion blueberries (80g) = 2 tsp sugar

Action Against Alzheimer’s Programme © Cytoplan

Sugar Contents

Sources of sugar contents available on request, usually from relevant company’s website; sugar contents may change in future. Correct at time of going to print. Slide36

500g Frosties

= 46 tsp sugar

1 kg Oats =

no added sugar

30g serving =

4 tsp sugar

30g serving =

no added sugar

Sugar Contents

Sources of sugar contents available on request, usually from relevant company’s website; sugar contents may change in future. Correct at time of going to print.

Action Against Alzheimer’s Programme © Cytoplan Slide37

120g Dairy Milk

= 21 tsp sugar

100 g Lindt 70% Cocoa

= 7 tsp sugar

Sugar Contents

Sources of sugar contents available on request, usually from relevant company’s website; sugar contents may change in future. Correct at time of going to print.

Action Against Alzheimer’s Programme © Cytoplan Slide38

Actimel

probiotic – strawberry

= 3 tsp sugar

Ski - strawberry = 4

tsp sugar

Muller fruit corner - strawberry

= 6 tsp sugar

Activia

probiotic - strawberry

= 4 tsp sugar

Yeo Valley Natural (no added sugar)

= <2 tsp sugar

Sugar Contents

Beware addition of artificial sweeteners especially ASPARTAME in some yoghurts

Sources of sugar contents available on request, usually from relevant company’s website; sugar contents may change in future. Correct at time of print

Action Against Alzheimer’s Programme © Cytoplan Slide39

Names for Sugar / Refined carbohydrates

Sucrose Maltose

Glucose Honey

Fructose Corn SyrupLactose Rice syrupMalt Rice extractMalt extract Sorbitol

Foods: (Alcohol), most breakfast cereals, white bread (white flour), white pasta, white rice, fruit juice, and of course ‘junk’ foods

Ingredients

sugar, glucose syrup

, skimmed milk, cocoa butter, cocoa mass, sunflower oil, lactose, milk fat, vegetable fat , whey powder, fat reduced cocoa, barley malt extract, emulsifier, salt, egg white powder, hydrolysed milk protein

Nutritional information

100 g

58 gCarbohydrate (g) 69 g 40 gOf which sugars (g) 60 g 34.6 g =

8.5

tsps

Ingredients

Yoghurt flavour coating 31% (vegetable oil,

sugar, milk whey, dried yoghurt, emulsifier: sunflower lecithin), dried apricots 18%, almonds 13%, shredded coconut 13%, glucose syrup, crisped rice (rice

sugar

honey. Nutritional information:

100 g

50 g

35 g

Carbohydrate 52.8 g 26.4 g 18.5 g

Of which sugars 34.2 g 17.1 g 12.0 g

64 oz.

(1818ml)

44 oz.

(1250ml)

32 oz.

(909ml)

16 oz.

(455ml)

6 oz.

(170ml)

What is blood sugar?Eating food increases blood sugar, sugary foods cause a more rapid increase

Blood sugar is the level of glucose in the blood.

(normal range 4.4 - 6.1

mmol/litre)The body, and especially the brain, functions best with blood glucose at an optimum level

Symptoms of blood sugar imbalancePoor memory or concentration

Tiredness

Anxiety / irritability

Cravings for sweet foodsPoor sleepWeight gainFrequent headaches

Effect of high blood sugar on brain function

Glucose can attach to structures on cells and damage them and trigger inflammation – AGEs – Advanced Glycation End Products

High blood sugar / insulin leads to reduced beta-amyloid clearance (as the enzyme that clears this also degrades insulin). Beta-amyloid is a bit like ‘scar tissue’ that forms in the brain

The brain can become insulin resistant – 20 years before other tissues in the body. This can lead to brain being ‘starved’ of fuel

A diet high in sugar (and saturated fat) reduces levels of Brain Derived Neurotrophic Factor (BDNF)Slide47

Types of carbohydrates

REFINED

Sugar, sugary foods, white bread, white pasta

Avoid or limit

STARCHY

Wholegrains bread, pasta, rice, sweet potatoes, quinoa, buckwheat

Moderate amounts

maximum ¼ plate at each meal.

FRUIT

Berries, apples, pears, plums

2 portions per day (max 3). High in sugar.

COMPLEX - VEGETABLES

Vegetables: broccoli, other leafy greens, cucumber, avocado, onions, garlic, carrots, beets, tomatoes, peppers

etc

LOTS: 6-8 per day.

MIND What You Eat – How?

Avoid or reduce sugary foods – biscuits, cakes, sweets, fizzy drinks, yoghurts, breakfast cereals

Switch to wholegrains - fibre slows down sugar rush) eg quinoa, buckwheat – AND eat very small amounts only. Sweet potatoes are a good starchy carbohydrate choiceAlways eat starchy carbohydrates with some protein and/or fat ie

Include some protein at every meal

Eat protein with snacks e.g. apple and nuts

MIND What You Eat – How?

Watch portion sizes of starchy wholegrain carbohydrates

quinoa, sweet potatoes – ¼ plate maximum. Less for weight managementAvoid artificial sweeteners – may increase appetiteStart reading food labels – look at carbohydrate content, sugar content – 4 g sugar = 1 teaspoonPLAN YOUR MEALS AND SNACKS (if you fail to plan, you plan to fail)

Activity 3 - What is ‘wrong’ with these meals?

Breakfast: Cornflakes and milk (no sugar)

Lunch: Pasta and tomato sauce

Supper: Rocket soup and crusty roll (Ingredients 400 g potatoes, 200 g onions, 150 g rocket, garlic, stock)

Next week – MIND What You Eat

Healthy fats for the brain

The importance of vegetables for brain function

How can we prepare to make changes?

Mental preparation

Practical planning

Preparation for changeKnowledge

Understanding the benefits of making changes to your health

Information on what foods to eat, what foods to avoid

Ideas on how to create meals using these foodsUnderstanding current eating patterns and where changes are neededMotivation / willingness to changeUnderstand barriers to change / what might stop you from making changesIdentify strategies to overcome barriers

Your Self Care Journey

Enabling Change

Your Self Care Journey

Build Your Understanding

Develop your comprehension of a Whole Person model of health and disease

Improve your understanding of your state of health/illness

Understand the process involved in maintaining your good health and sense of wellbeing

Your Self Care Journey

Get Motivated

Build your vision of your future and become

clear on what being healthier would mean for you

What are you wanting?

What would your experience of life be like if you weren't dealing with your current symptoms?

Your Well Formed Outcome

Setting a Well-Formed Outcome (similar to a goal)

Identify what you want (use POSITIVE language) and why you want it

How much do you want it (out of 10)?When do you want it i.e. context – with who, and timescaleHow will you know you have it? How will others know?What resources do you need? What would stop you achieving your outcome? Is there any downside to having your outcome?

Making changes - barriers

Time

Money

MotivationWillpowerBoredomOther peopleEnvironmentLikes / dislikes

Incongruence

When you put your energy and resources into a goal that is not congruent for you, some part of you will fight the change.

For example – ‘part of me wants to be healthy and part of me can’t be bothered’

Another example is if achieving the goal results in loss of something elseAre there any parts of you in conflict about your outcome. Conflict between what you ‘should’ do and what you ‘want’ to do

Home Study Module Week 1

Understanding a Whole Person Approach to Health

Creating Your Well Formed Outcome

Identifying Barriers to Making ChangesBuild Your Understanding

Get

Motivated

Summary of todayEvidence our current diet and lifestyle is making us ill

The Nutrition Gap

Sugar, refined and starchy carbohydrates

Self Care Journey – Build Your Understanding & Get Motivated

Feedback questionnaires

Feedback is welcome – please complete now and hand-in on your way out.