Listening to your body Lena Tachdjian, Certified Nutritionist

1. Listening to your bodyLena Tachdjian, Certified Nutritionist

2. Participation Exercise

3. Common Ailments • Headaches • Fatigue/Low Energy • Irritability • Anxiety/Nervousness • Insomnia • Constipation/Diarrhea • Stress • Depression • Cramps • Acne

4. “The person who takes medicine must recover twice, once from the disease and once from the medicine” Sir William Osler, M.D

5. 7 Essential Nutrients Fall into 2 categories: 1. Macro-nutrients: • Carbohydrates • Protein • Lipids (fats) • 2.Micro-nutrients: • Vitamins • Minerals • Enzymes • (Water)

6. Carbohydrates • Carbon + water • Main/preferred source of energy • 1 gram = 4 calories • Ideal intake: 60-70%

7. Simple VS Complex Carbohydrates Simple: • Stress out pancreas: can lead to type II diabetes & hypoglycemia • Cause severe fluctuations in blood sugar levels which results in irritability, fatigue, sugar cravings, mood swings, depression, overeating, anxiety • Examples: juices, white flour, sugar, fruits, processed foods Complex: • Genuine sources of energy for internal organs, nervous system, muscles, and brain • Regulate protein & fat metabolism • Regulate appetite mechanism in body • Rich in fiber • Rich sources of vitamins & minerals • Examples: whole grains, legumes, vegetables

8. Protein • Composed of amino acids (building blocks) linked together (peptide bonds) • 1 gram = 4 calories (do not burn “clean”) • Ideal intake: 75g per 1kg of body weight (10-20%)

9. Types & Sources Two different types of protein: • Complete • Incomplete Based on essential/ non-essential/ conditionally-essential amino acids

10. Importance & Signs of Deficiency Some of protein’s many functions: • All enzymes are proteins (enzymes are responsible for digestion throughout the digestive tract) • Protein is a primary component of our muscles, hair, nails, eyes and internal organs (growth & maintenance) • Protein can act as a "carrier" molecule - transporting nutrients such as vitamin A and minerals such as iron to be utilized • Many hormones such as insulin are proteins Protein Deficiency: • Nausea & dizziness • Anemic conditions • Lowered immunity/resistance • Premature aging • Dull hair, falling out • Decline in vitamin A levels • Muscular incoordination • Extreme weakness/fatigue • Hormone deficiencies • Mind, mood, memory problems

11. Lipids (Fats) • Molecules containing carbon, oxygen, hydrogen and sometimes phosphorus and sulphur • 1 gram = 9 calories • Ideal intake: 10-25%

12. Types/Sources • Saturated: primarily in animal products (meat, poultry, butter, cheese) • Unsaturated: primarily in plant products (no cholesterol) nuts, seeds • EFA sources: fresh seeds, nuts, legumes, sprouted grains, fresh cold water fish

13. Importance/Functions • Crucial for cell membrane integrity & fluidity (EFAs) • Act as insulators to maintain body temperature & as shock absorbers for vital internal organs (protect them from injury) • Stored fats act as energy reserves • Promote digestion & elimination • Carry fat soluble nutrients such as vitamins A, D, E, K

14. Essential Fatty Acids • Signs of Deficiency: • eczema, loss of hair, arthritis-type conditions, weakness, motor incoordination, high blood pressure, sticky platelets, dry skin, depression, tissue inflammation, behavioural/mental disturbances

15. Vitamins • Essential micronutrients for growth, vitality, proper digestion/elimination and resistance to disease – abundant in natural sources • Water soluble (B’s + C) and fat soluble (A, D, E, K) • Heat sensitive (except vitamin A)

16. The B-vitamins • Include: B1, B2, B3, B5, B6, B12, Folic Acid, B7, Choline, B10, B15 • Recommended amount: Anywhere from 10mcg – 10mg/daily • Functions: Metabolism of glucose, nerve functions, learning & growth capacities (children), cellular energy production, healthy hair/skin/nails, helps break down proteins, fats, stimulates circulation, healthy activity of brain & entire nervous system (lowers stress & depression), health of digestive tract, “anti-stress” vitamins (adrenal support), prevent aging & wrinkles, red blood cell production, maintain magnesium levels, DNA & RNA formation, prevents birth abnormalities, prevents/slows graying of hair, treats dermatitis & eczema, important decongestant of liver & kidneys, acts as a sunscreen, reduces risks of CVD • Signs of Deficiency: Nerve & skin problems, GI disturbances, poor memory, depression, inflammations, sores, red/sore tongue, sensitive eyes, dizziness, fatigue, dermatitis, diarrhea, dementia, weakness, nausea, reduced immunity, insomnia, hyperactivity (ADHD), headaches, dandruff, pernicious anemia, degeneration of brain & spinal cord (severe), apathy, paranoia • Sources: germ/bran of grains, brewer’s yeast, avocado, cauliflower, spinach, nuts, legumes, nori/seaweeds, dark leafy greens, grain products, mushrooms, peas, sunflower seeds, oily fish, milk products, eggs, yeast, peanuts, dates, figs, prunes, bananas, cabbage, organ meats, fermented products, sprouts, sweet potatoes, artichokes, okra

17. Vitamin C Recommended amount: 60mg/day Functions: Anti-oxidant, formation & maintenance of collagen (connective tissue), supports/stimulates adrenal function, reduces side effects of certain drugs & heavy metal toxicity, stimulates immune function Signs of deficiency: Viral/bacterial/fungal infections, inflammations, asthma, stress, constipation Sources: Fresh fruits & vegetables (red bell peppers)

18. Minerals • Essential micronutrients needed in 10-100mgs/daily • Deficiencies more likely compared to vitamins as more uptake competition between minerals, and while they are not heat-sensitive, many are soluble in water & therefore lost during cooking • Calcium, Magnesium, Potassium, Chromium, Selenium, Zinc, Iron, Iodine, Sodium, Phosphorus, Chlorine, Manganese, Copper, Molybdenum

19. Calcium Functions: Development & maintenance of bones & teeth, nerve transmission, blood clotting factor, regulation of muscle contraction & heartbeat, lowers cancer risks, heavy metal detoxification Signs of deficiency: Rickets, osteoporosis, fractures, nerve sensitivity, muscle twitching, insomnia, palpitations, confusion, depression Sources: Sesame seeds, dairy products, green leafy vegetables

20. Magnesium Functions: Natural relaxant, reduces high blood pressure (dilates blood vessels), reduces cramps, pains Signs of deficiency: Fatigue, irritability, twitching, poor memory, apathy, high blood pressure Sources: Dark green vegetables, seafood, nuts, seeds, legumes, whole grains

21. Iron Functions: Formation of hemoglobin in bone marrow & myoglobin (carries oxygen to muscles), energy production & protein metabolism Signs of deficiency: Fatigue, lack of stamina, paleness, canker sores, headaches, lowered immunity Sources: Animal flesh, dark leafy greens

22. Common Ailments • Headaches: high intake of simple carbs, low B-vitamins, low iron • Fatigue/Low Energy: high intake of simple carbs, low protein, low B-vitamins, low Mg, low Fe • Irritability: high intake of simple carbs, low Mg • Anxiety/Nervousness: high intake of simple carbs, low fats, low Mg • Insomnia: low B-vitamins, low calcium, low Mg • Constipation/Diarrhea: high intake of simple carbs, low fats, low B-vitamins, low vitamin C, low Mg • Stress: high intake of simple carbs, low fats, low B-vits, low vit C, low Mg • Depression: high intake of simple carbs, low protein, low B-vits, low Ca, low Mg • Cramps: low fats, low Mg • Acne: high intake of simple carbs, low fats, low B-vitamins

23. General Rules to Nutrition • Water consumption: 6-8 glasses/day • Incorporating raw foods: enzymes • Proper food combining • Eat in accordance with your liver’s peak & resting times • Diverse diet • Focusing on whole foods rather than processed/refined products

24. Armenian Farmer’s Markets (Shugas) • Best way to see what is in season • Often lowest prices • Availability (every day, weekends, 24 hours) • Variety of produce = more vitamins/minerals/macronutrients • Can talk to people growing food & see if it is chemical-free

25. Thank You!