1. Eating for Energy

2. The Purpose of Food Building blocks for healing, repairing, regenerating, developing new tissues & cells Fuel for every organ system of the body Means of nurturing the body, mind and soul Used as a social “tool”

3. Do You Live to Eat or Eat to Live? Food is essential to life How you eat is often the primary indicator of your health and vitality The body processes everything you consume Food can be used as a medicine or as a poison The digestion of food takes time and energy

4. Water: An Overview Cleanses, purifies, nourishes, and refreshes every aspect of the body Responsible for the communication and movement of information, molecules, and chemicals You require half your body weight in ounces a day Only water is water (most herbal teas are okay)

5. Food: An Overview Composition of food: Proteins, fruit, vegetables, carbohydrates, fats and oils. Energetic characteristics of food: Hot to cold, dry to moist, different tastes and smells Acid versus alkaline Nutritional quality of food

6. Protein: An Overview Proteins: build structure of the body, give the body strength and endurance Sources of protein: nuts, seeds, legumes (beans), fish, chicken, pork, turkey, beef An excess can lead to pain (gout), stress on the kidneys and bone Deficiency leads to a range of health issues

7. Fruits & Vegetables: An Overview Fruits and vegetables assist in the healing process and in every process of the body; provide vitamins and minerals to the body Ideally 2-3 servings of fruit per day 4-8 cups of vegetables Eat fruits and vegetables of every colour every week You many need to eat fruit one half hour before meals or as a snack

8. Carbohydrate: An Overview Carbohydrate provides cellular energy, are the primary fuel source for the brain and blood, a primary storage form of energy Contains a primary source of fiber Excess is stored as glucose in muscles and in the liver Choose complex carbohydrates = avoid ‘the white stuff’

9. Fats and Oils: An Overview Fats and oils: provide support for the brain, lubrication for the joints, and the moistness and smoothness of body surfaces Fats are what makes a person feel satiated The right fats are essential to health The brain is 80% fat; joint spaces are primarily fat Good fats: unsaturated fats Bad fats: saturated fats and hydrogenated oils

10. The Energetics of Food Warming foods: garlic, ginger, thyme, cinnamon, sweet potatoes, oats, meats, cooked food Cooling foods: peppermint, tomatoes, asparagus, watermelon, raw food Foods that increase dryness: dry cereals, dried fruit, sugar, caffeine Foods that increase dampness: dairy, bananas, excess fruit Specific tastes and smells stimulate different organs

11. Nutritional Quality of Food Raw food has more nutrients than cooked food Organic (typically) has more nutrients than non-organic Food that is local and in season will usually taste better and have more nutrients than food that has been shipped/sitting in storage

12. Nutritional Quality of Food Whole foods (fruits, vegetables, seeds, nuts, and whole grains) provide the optimal mix of nutrients and have the most life energy Fresh food has more nutrition than canned, frozen, processed, or refined food Additives, synthetic colourings, chemicals, hormones, pesticides, and environmental toxins all decrease the nutritional quality of food

13. Acid Versus Alkaline Different organs and body parts are naturally more acidic or alkaline Most chronic diseases occur in an acidic state Alkaline foods: most fruits and vegetables Acidic: sugar, salt, dairy, red meat, alcohol

14. Your ‘Ideal’ Foods Eat according to your unique constitution Always address the food considerations of health issues first (e.g., diabetes, high cholesterol) Identify your unique food intolerances/ allergies Recognize that ‘ideal’ food choices can vary by season and by health status

15. Eating For Energy Overall low energy: Address underlying health issues Ensure you are eating breakfast Increase nutritional value of the food you eat Increase water consumption Decrease the consumption of stimulants (e.g., coffee, sugar) Decrease alcohol consumption

16. Eating For Energy Energy drops after lunch Address food intolerances Increase protein at lunch; decrease simple carbohydrates Balance the portions of food eaten at breakfast and at lunch Increase the variety of food eaten at lunch (combine protein, fruit & vegetables, carbs) Eat slowly and in a relaxed environment Rest after eating Do not drink water with your meals

17. Eating For Energy Energy drops before dinner Address underlying health issues Look at total calories consumed throughout the day, and nutritional value of the food eaten You may need to eat smaller more frequent meals throughout the day Consider your eating environment: are you eating on the run? Increase exercise and movement between work and dinner, especially if work is stressful

18. Questions to Consider Are you aware of any foods that your body cannot tolerate? Does your food/eating pattern complement your lifestyle or mirror it? Do you allow sufficient time for your body to digest food? Is your food your medicine or your poison?

19. Thank you for attending! Physician’s Name Location Phone Email/website For more information about naturopathic medicine please visit www.cand.ca