Food For Thought Riddhi Bhakta Certified Nutritionist, L.M.T., - - PowerPoint PPT Presentation

Riddhi Bhakta

Certified Nutritionist, L.M.T., Reiki Master

aarogyabyriddhi.com

Food For Thought

Health: physical & mental well-being

01

Focus on self-care

02

Foods for brain

03

Anti-oxidants & vitamins

04

Agenda

The bottom-line

05

What is “healthy”?

Being healthy

Mind, body and soul were created to act as one. We cannot have a healthy body without a healthy mind and vice-versa. 1 Paanch pachis su patar niche, manava taal bajave; Surat nurat ka mrudang baaje, chatris ragini gaave. 2 3

We’re whole, mind, body and soul.

Emotions are powerful and can manifest into

• diseases. It is important that on a regular basis, we

recognize, accept and process our emotions.

Food for thought

Being grateful and positive thinking.

1

Regular brain boosting exercises.

2

Regular physical exercises.

3

Eating a healthy, well-balanced diet.

4

Simple rules for a fit brain & a healthy mind

Focus on self-care

Mind Meditation Affirmations and visualization Journaling Something bigger than us Prayers Compassion, forgiveness, letting go Nature walks, time-alone Body

Food

Exercise Annual Wellness Exams Relationships & Support Network Age-based, specific interest groups Community groups and giving Face-to-face and heart-to-heart Brain Memory & focus games Drawing or adult coloring books Learning a new language or skill

Spiritual Social Emotional Mental Physical

Case for Carbs

For most people:

1. Moderation is the key 2. Choose smart carbs 3. Low carb vs. No carb

Your brain is the busiest organ of the body

• It enables you to make decisions, read, speak, and perform hundreds of
• ther actions instantly.
• It’s responsible for several involuntary processes that are crucial for

survival, including breathing, regulating body temperature, and secreting hormones.

• It serves as the headquarters of the central nervous system, receiving

and sending messages throughout your body.

Your brain loves carbs

• Brain occupies only 2% of your body weight.
• It consumes about 20% of your body’s oxygen.
• It consumes up to 50% of your body’s glucose.

Glucose only vs. glucose + ketones for brain fuel

• No right way or wrong way, both have benefits and side-effects.
• Depends on age, life-style and medical condition.
• Consult your nutritionist or physician based on your goals and conditions.
• Some experts believe that using a combination of ketones and glucose

may be great for people with Type 2 Diabetes and people with neurologic conditions such as Epilepsy, Alzheimers, Traumatic Brain Injury

Smart Carbs

Whole grains Fruits Sabji, Salad Snack Staple

Vegetables

• Cauliflower
• Okra
• Capsicum
• Spinach
• Kale
• Berries
• Cherries
• Grapefruit
• Oranges
• Peaches
• Rice
• Yellow mag daal,

Green mag & Sprouts

• Millet, Sorghum,

Besan

Proteins for a healthy brain

Mainly for the body tissues

Growth and Maintenance, provides structure

Enzymes from proteins aid in digestion, Energy Production, Blood Clotting, Muscle Contraction

Insulin, Glucagon, hGH, ADH, ACTH

Body Hormones:

Forms antibodies to protect our body from foreign Invaders

Bolster Immune System

Muscles Enzymes Hormones Antibodies

Causes Biochemical Reactions:

Sources of plant-based protein

Lentils Hemp seeds

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Mungs Daals Combine with Rice Use it in soups 1 cup cooked = 18 grams of protein Stir into soups Add to hummus, dips Sprinkle on Oatmeal Add into baked goods 3 Tablespoons = 10 Grams of protein Chia seed Pudding Add into smoothies Add it in Oatmeal 2 Tablespoons = 4 Grams

Chia seeds Quinoa

Add it in Khichdi Add it in Salads Add it in Wraps ½ cup cooked = 7-9 grams of Protein. Blend it in smoothies Add it in Juices 2 Tablespoon = 8 Grams of protein

Spirulina

Fats for a healthy brain

Body doesn’t produce them. Required for Brain functions. Formation of Cell membranes. Required for O2 Transport.

Essential Fatty Acids Un - Saturated Fats

Sources: Avocados, Olive Oil, Nuts, Sources : Cheese, butter, ice-cream, Coconut Oil

Saturated Fats

Sources : Vegetable shortenings, Margarines, Fried fast-foods, Bakery products, Non-Dairy Coffee Creamers, potato chips

Trans Fats

Vitamins, Omega-3, Selenium

Vitamins, Omega-3 and Anti-oxidants

Blueberries, Dark Chocolate, Goji Berries, Strawberries, Kale, Red Cabbage, Beets, Turmeric.

Minerals and Supplements for the brain Sources of plant-based Omega-3

Flax seeds, Hemp seeds, Walnuts, Chia seeds

Sources of vitamins and anti-oxidants Vegetarian Multi-vitamins

Folic Acid, B-Complex, Vitamin D, Naturelo, Nutralite

Selenium

Food sources: Walnuts, Brazil nuts, Sunflower seeds, Cottage cheese Supplements: Global Healing Center

Sam-e

Helps produce and regulate hormones & maintain cell membranes Helps with mood swings & “feeling low”

The Bottom Line

Paanch pachis su patar niche, manava taal bajave; Surat nurat ka mrudang baaje, chatris ragini gaave.

Today’s important take-away

3

We’re whole, mind, body and soul.