head to toe nutrition one
TRANSCRIPT
Head to Toe Nutrition Program Overview
Jessica RinaldiNutrition & Dietetics
American Sign Language California State University, Fresno
Topics Head: Nourish your noggin Heart: Don’t let the beat drop Stomach: Churn baby Churn Bones: Avoid the snap, crackle, pop Muscles: I’ve got the Power Skin: Prevent Gravity and the Saggy
Syndrome
Blueberries "Brainberries"
protect the brain from oxidative stress and may reduce the effects of Alzheimer's and dementia
add at least 1 cup of blueberries a day (fresh frozen or freeze dried)
Wild salmon
Deep-water fish or sardines and herring
Rich in omega-3 essential fatty acids: which are essential for brain function anti-inflammatory substances
Recommendation: 4-ounce serving, two to three times a week.
Nuts & Seeds good sources of vitamin E
oz a day of :walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed
unhydrogenated nut butters such as peanut butter, almond butter, and tahini.
Raw or roasted try to buy unsalted nuts.
Avocados fatty fruit (monounsaturated fat) which
contributes to healthy blood flow
Healthy blood flow means a healthy brain
Low blood pressure promotes brain health
Add ¼ to ½ a day
Whole Grains
Oatmeal, whole-grain breads, and brown rice can reduce the risk for heart disease.
Try wheat germ (technically not a whole
grain) it has fiber, vitamin E and omega-3s.
½ cup of whole-grain cereal, 1 slice of bread two-three times day 2 tablespoons of wheat germ a day.
Vitamins: B12 basic cell processes in the nervous system deficiency symptoms: fatigue, shortness
breath, diarrhea, constipation, problems concentrating, and memory impairment
Lack of B12, the communication between different parts of the brain is less efficient
B12: meat (especially liver), seafood, eggs, milk and cheese.
Vitamin B6 and Folate found in leafy greens, citrus fruits,
peas and beans
found in potatoes, bananas, chick peas, and oatmeal.
Vitamin B6 and folate work with vitamin B12
Curcumin, Spice of (Mental) Life
brain-protective powers againts amyloid-beta plaques that form in Alzheimer’s patients.
benefits : anti-oxidant, anti-inflammatory, and anti-amyloidal agent
Vitamin D: “sunlight vitamin" synthesized when ultraviolet rays from the sun
hit skin
neuron growth & development, brain function: learning, memory,
neurotransmitters, & motor processes
Low levels linked to depression stress and anxiety
Best food source is fatty fish, salmon and tuna, beef liver, egg yolks, cheese, and mushrooms.
Look for products fortified with vitamin D, like milk and some breakfast cereals.
Power Foods Blueberries & Strawberries Spinach & kale Oranges, sweet potatoes, eggplant,
grapes, and some dark chocolate Drink coffee, tea, and red wine in
moderation for added antioxidants.
Final Checklist It’s never too late to reverse the effects of poor nutrition
Add healthy fats like omega-3 and -6s to boost brain power
Eat moderate amounts of complex carbohydrates
Fruits and veggies with vivid colors for phytochemicals and antioxidants.
Keep B12 levels high, with high quality animal proteins, like lean meat and low-fat dairy.
Add healthy plant-derived proteins like tofu, beans, nuts, and quinoa.
Talk to your doctor if you suspect you may be low in a nutrient. blood test to determine if any deficiencies
References http://www.google.com/imgres?imgurl=http://www.organicgardening.com/sites/default/files/images/
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https://www.google.com/search?q=wild+salmon&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=cR0sVJTnG8j0iQKg44DYCw&ved=0CAcQ_AUoAg#facrc=_&imgdii=_&imgrc=BZT9iCvjPF7uoM%253A%3B7z2KLCu3U8gcbM%3Bhttp%253A%252F%252F1.bp.blogspot.com%252F-DPdRnab7Kwo%252FT8pGuCeWsCI%252FAAAAAAAABoE%252F-PKtqzyk9ao%252Fs1600%252FWild%252Bsalmon%252Bprice%252Bcut%252B002.jpg%3Bhttp%253A%252F%252Fdoyoureallyknowwhatyoureeating.blogspot.com%252F2012%252F06%252Fcostco-slashes-price-for-fresh-wild.html%3B1600%3B1200
https://www.google.com/search?q=wild+salmon&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=cR0sVJTnG8j0iQKg44DYCw&ved=0CAcQ_AUoAg#tbm=isch&q=nutts+and+seeds&facrc=_&imgdii=_&imgrc=OHHBqfCVw7fL-M%253A%3BgSi90t4p_ZoeSM%3Bhttp%253A%252F%252Fimage.shutterstock.com%252Fdisplay_pic_with_logo%252F97100%252F97100%252C1323212559%252C2%252Fstock-photo-varieties-of-nuts-and-other-seeds-food-and-cuisine-90279763.jpg%3Bhttp%253A%252F%252Fwww.shutterstock.com%252Fpic-90279763%252Fstock-photo-varieties-of-nuts-and-other-seeds-food-and-cuisine.html%3B450%3B277
https://www.google.com/search?q=whole+grains&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=mSYsVLnpM4KuogTwpYL4Cw&ved=0CAYQ_AUoAQ#tbm=isch&q=avocados&facrc=_&imgdii=_&imgrc=cNO3YnrcstoOtM%253A%3BOuFUCPCxmroF4M%3Bhttp%253A%252F%252Fabout.sweatguru.com%252Fwp-content%252Fuploads%252F2014%252F06%252Favocado-and-leaves.jpg%3Bhttp%253A%252F%252Fabout.sweatguru.com%252Favocadopudding%252F%3B4243%3B2828
https://www.google.com/search?q=whole+grains&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=mSYsVLnpM4KuogTwpYL4Cw&ved=0CAYQ_AUoAQ#tbm=isch&q=whole+grain+logo&facrc=_&imgdii=_&imgrc=nqlQJm_KCYepwM%253A%3BAAvDnhgSl9FNVM%3Bhttp%253A%252F%252Fwholegrainscouncil.org%252Ffiles%252Fimages%252FCollage_webres.jpg%253F0%3Bhttp%253A%252F%252Fwholegrainscouncil.org%252Fwhole-grain-stamp%3B300%3B205
https://www.google.com/search?q=whole+grains&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=mSYsVLnpM4KuogTwpYL4Cw&ved=0CAYQ_AUoAQ#tbm=isch&q=Curcumin&facrc=_&imgdii=_&imgrc=I-pJpTD4HhxFqM%253A%3B7c6YsL8a1SYeQM%3Bhttp%253A%252F%252Fwww.precisionnutrition.com%252Fwordpress%252Fwp-content%252Fuploads%252F2013%252F10%252Fcurcumin.jpeg%3Bhttp%253A%252F%252Fwww.precisionnutrition.com%252Fsurprising-supplements%3B600%3B399