Presentation in Person

How to Eat Well, Be Well & Feel Great!

CATHERINE SHARMAN

Registered Nutritional Therapist in Functional Medicine DipION, mBANT, CNHC, mIFM

How to Eat Well, Be Well & Feel Great!

Three Parts:

Part One - Where we are now

Part Two - Where it's all gone wrong

Part Three - How to get to peak health

Where are we now?

What do things like: obesity, insulin resistance, diabetes, fatty liver disease, high blood pressure, cardiovascular disease, stroke, neurological disorders, cancer, alzhiemer's, all have in common?

Metabolic dysfunction

WE ARE STRUGGLING WITH OUR HEALTH

HOW DOES IT START?

Chronic illness is almost always preceded by a lengthy period of declining function...

For example, a quarter to half of the UK population have insulin resistance 90% do not realise it It can take up to 10 years to ‘see this’ in blood tests.

Having various symptoms suggests underlying functional problems An holistic approach is needed, not signalling out one thing and trying to make it disappear. If covid has taught us anything, it’s that we need to take responsibility for our own health

You are what you eat

One Cause...

THE MODERN SUB-OPTIMAL DIET

• In today's frantic world where ultra-processed meals and snacks are often grabbed on the go, it's challenging to make sure we get the nutrients we need

• Intensive food processing severely depletes nutrients

• Ultra-processed convenience foods are confusing and misleading

You are what you eat

It's the underlying cause of these symptoms...

Stressed

Digestive issues

Low energy

Overweight

Unexplained aches and pains

That leads to chronic illnesses like...

• Cancer
• Type II Diabetes
• Obesity

• Alzheimer’s
• Stroke
• Cardiovascular Disease

You are what you eat

...and what you absorb and assimulate Everything you eat contributes to how your body functions ... either positively or negatively It’s never too late to start…small changes can make a big impact These changes can even prevent you from developing diseases such as diabetes, cardiovascular disease, dementia and cancer later on in life

Effects on Gut Health:

UPF's, refined sugar, artificial sweeteners, unhealthy fats There is a 3-way communication between our brain, gut and our gut bacteria - the ‘gut-brain link’ UPF, refined sugar, stress, antibiotics and alcohol all affect the diversity, quality and quantity of our gut bacteria, Gut bacteria diversity is linked with better gut health, heart health and brain health

13.3 million people are suffering with symptoms ranging from bloating to constipation and diarrhoea

Anxiety and depression are the most common mental disorders in Britain

These same foods make us feel lethargic and miserable - affecting our motivation. They also affect the structure of the brain and cause accelerated shrinkage.

The brain uses 25% of the nutrients we consume - food is powerful and directly influences our brain biochemistry.

Food as Medicine

Do you agree the food we eat has a significant impact on our health and well-being?

Can food be 'poison'?

How do you figure out the difference?

And then... what do you do about it?

What are Ultra Processed Foods?

An apple in its natural state undergoes minimal processing. However, when it is transformed into shelf-stable apple pie or puddings containing artificial sugars, colorings, acidity regulators, and 'natural' flavourings, these foods are considered ultra-processed

Where it's all gone Wrong

Metabolic control of our bodies is comprehensively disrupted when we eat UPF's The consequences are profound

Harmful processing and sophisticated marketing strategies keep us buying and addicted to those very foods that are making us sick...

Ultra processed foods will shorten your life

you think it’s good for you...

...but it isn't

THE MISFITS' SECRET FORMULA:

"We know our protein bars look and taste naughty... ...but they’re actually packed full of plant-based goodness"

...but they’re actually packed full of very harmful ingredients...

Chocolate Caramel Wafer

S’mores

Ingredients:Plant Protein Blend: (Pea Protein Isolate, SOYA Protein Nuggets (SOYA Protein Isolate, Tapioca Starch, Sea Salt), SOYA Protein Isolate), Chocolate Flavoured Coating with Sweetener (20%): (Cocoa Butter, SOYA Flour, Sweetener: Xylitol, Cocoa Mass, Natural Flavouring), Chicory Root Fibre, Beet Fibre, Emulsifier: Sunflower Lecithin, PEANUT Paste, Humectant: Vegetable Glycerine, Vegan Marshmallows: (Glucose-Fructose Syrup, Sugar, Water, Dextrose, Carrageenan, Maize Starch, Hydrolyzed Rice Protein, Stabiliser: Sodium Polyphosphate, Natural Vanilla Flavour, Calcium Carbonate), Coconut Oil, Cocoa Butter, Natural Flavouring, Water, Thickener: Gum Acacia, Reduced Fat Cocoa Powder, Green Tea Extract, Sweetener: Stevia Extract (Steviol Glycosides), Himalayan Salt, Acidifying Agent: Citric Acid.

Ingredients: Gluten Free Mix (Potato Starch, Corn Starch, Rice Flour, Soya Fibre, Thickener: Guar Gum), Vegetable Oil (Shea, Coconut, Rapeseed), Cocoa Butter, Rice Protein, Soya Protein Isolate, Pea Protein Isolate, Rice Mix (Rice Starch, Rice Flour, Rice Syrup), Sweetener: Erythritol, Cocoa Mass, Chicory Root Fibre, Soya Flour, Bulking Agent: Polydextrose, Vegetable Oil (Rapeseed), Natural Flavouring, Emulsifier: Sunflower Lecithin, Antioxidant: Rosemary Extract, Raising Agent: Sodium Bicarbonate, Salt, Sweetener: Steviol Glycosides From Stevia (E960a).

GOOD NEWS!

Buy these in Sainsbury’s and get a pack of three for only £2... A saving of £1.40!

BAD NEWS...

This is what you will be eating...

E476: this is an emulsifier made from castor oil and can be obtained as a by-product from making soap from animal, vegetable fats and oils

E471: is a food additive that is commonly known as mono and diglycerides of fatty acids, and is used as an emulsifier in various processed foods to improve texture, stability and shelf life. Some people may experience digestive discomfort, such as bloating, gas, or diarrhoea and E471 contains small amounts of trans fats, which are considered unhealthy fats. Trans fats have been linked to an increased risk of cardiovascular disease, including heart disease

E442: aka ammonium phosphatide as above, also found in Cadbury’s dairy milk chocolate

E412: aka guar gum: it is also used in insecticides, pesticides, crayons and adhesives. Known adverse effects include diarrhoea, abdominal distension & intestinal obstruction. Widely used in bakeries, dairies, processed meats, dressings and sauces

AND THERE'S MORE...

E407: aka Carrageenan: is a very common food additive that is used in a huge variety of processed food products for its thickening, stabilising, and emulsifying properties. It can be found in: energy and protein bars, confectionary, ice cream, desserts, plant-based milks, protein shakes, deli meats, chocolate, milkshakes, dressings, processed cheese, cottage cheese, cream, infant formula, alcoholic beverages, sauces

Known adverse effects include:

Gut damage Liver damage

Triggers the immune system Suspected to cause cancer

The UK food & standards agency, whilst allowing this additive, is carrying out toxicological research on it

WHICH FOODS ARE MAKING US SICK?

Comprehensive information on E-numbers & additives can be found at:

http://www.ukfoodguide.net/index.htm

https://www.ewg.org/foodscores/content/natural-vs-artificial-flavors/

CONVENTIONAL STRAWBERRY

INGREDIENTS

Strawberry, Captan, Pyraclostrobin, Boscalid, Tetrahydrophthalimide, Myclobutanil, Pyrimethanil, Fluioxonil, Bifenthrin, Malathion, Fenhexamid, Cyprodinil, Carbendazim, Quinoxyfen, Fenpropathrin, Acetamiprid, Propiconazole, Bifenazate, Thiamethoxam, Spinosad A, Methoxyfenozide, Triflumizole, Dichlorvos, Hexythiazox, Metalaxyl, Propiconazole I, Iprodione, Piperonyl, Butoxide, Endosulfan II, Clothianthrin, Azinphos Methyl, Baled, Cyhalothrin, Dicloran, Endosulfan I, Carbaryl, Pyriproxyfen, Dicloran, Floret, Tebuconazole, Febuconazole, Propargite, Dimethoate, Heptachlor Epoxide, Diazinon

Organic STRAWBERRY

INGREDIENTS

Strawberry.

Food Labeling

Some 'ingredients' to look out for:

Artificial Sweeteners Natural Flavourings Natural Flavour Enhancers Preservatives Stabilisers Caramel Colour All the different names for Sugar Vegetable Oils Seed Oils Emulsifiers Acidity Regulators

WHICH FOODS ARE MAKING US SICK?

Commercial growers continue their heavy use of toxic pesticides and herbicides and genetic alteration of our food supply.

Did you know that glyphosate was originally patented as an antibiotic? It’s in round-up and is one of the most widely used broad spectrum herbicides. Weed killer, pesticides,herbicides etc cause havoc to our gut microbiome, destroying our beneficial bacteria, therefore allowing for increased growth of harmful bacteria. Which has far more negative consequences on our health than ‘only’ affecting the health of our gut and our digestion.

Sugar

4 grams of sugar = 1 teaspoonKeep this tip in mind when reading nutrition labels to better visualise just how much sugar the product contains.

It's the overconsumption that is causing the problems. For example, one 330ml can of coke contains 39 grams, which is almost 10 teaspoons of sugar!

A guide is to limit our sugar to around 20-25g per day

Artificial Sweeteners

Artificial sweeteners affect our microbiome, contribute to a "leaky gut", do strange things to our endocrine system, our metabolic health and glucose intolerance

Artificial sweeteners don't help you lose weight Why not? No calories? Diet sweeteners still stimulate insulin secretion and insulin still drives weight gain and metabolic dysfunction

Fat cells have receptors for artificial sweeteners. European Journal of Clinical Nutrition: The toxicity of one Coca-Cola is the same as two Diet Coca-Colas. Half as bad-but that does not mean good.

How to get to peak health

1: Feed the Gut:

Your gut contains a complex community of over 100 trillion microbial cells, which influence human physiology, metabolism, our nutrition, mood & immune function Gut bacteria is directly affected by diet – in fact, what you eat has a direct influcence your microbiome and on your mind & mood Remove the added ingredients that damage the gut lining e.g. harmful emulsifiers

How to get to peak health

2: Reduce Your Sugar Footprint:

Whether we want to believe it or not, sugar is not just ‘a lot of naughty empty calories', as an energy source for our cells, or to be packed away as glycogen in the muscles.

The amount of sugar we need to eat is zero grams a day

Peak health starts with understanding the impact of sugar on our metabolic health

How to get to peak health

2: Reduce Your Sugar Footprint:

Dysfunction can start developing many years before it shows up on current GP blood tests diabetes. Frequent glucose spikes lead to frequent insulin spikes, which can progress to insulin resistance High blood glucose levels can have various negative effects, including:

InflammationOxidative stress Glycation Blood sugar crashes

Too much glocose in the blood will activate the conversion of glucose to Fructose and then into FAT

How to get to peak health

Metabolic Balance

What is the food you are eating doing to your body?

There's a big difference between the nutritional content of food and what actually goes into it and how these and additives affect your metabolic function

Metabolic Dysfunction

Glucose isn’t alone in causing insulin resistance and metabolic syndrome. Uric acid is another critical player that determines your metabolic health

The number one causes of death are the downstream effects, the chronic degenerative conditions of being metabolically dysfunctional

Uric acid is a key driver with a clear causative role, of metabolic dysfunction - which leads to everything from Alzheimer’s, heart disease, type II diabetes and cancer, and by controlling uric acid, we can unlock optimal health.

Metabolic Dysfunction

Uric Acid is deeply involved in regulating our metabolism

Uric acid triggers our survival mechanism, which deliberately:

• Facilitates insulin resistence
• Down regulates mitochondria to conserve energy
• Prevents fat burning
• Converts glucose to fructose to make fat
• Increases metabolic dysfunction

• Raises blood sugar

• Raises blood pressure
• Creates and stores fat
• Switches on an enzyme to decrease metabolism
• Inhibits nitric oxide - Required for insulin release from the artery and facilitates the entry of glucose into cells in the presence of insulin.

The more insulin resistant we get, the higher our insulin levels go. Insulin inhibits uric acid excretion and therefore fans the flames, so keeps the whole process going

What Triggers Uric Acid?

FructoseAlcoholPurinesGlucoseDehydrationSalt

What Triggers Uric Acid?

FRUCTOSE:

Fructose is a type sugar found naturally in fruits, vegetables, honey & agave Regular sugar is 50% Fructose and 50% Glucose (known as sucrose)

Metabolised to Fat First: which contributes to weight gain, increased belly fat, insulin resistance, metabolic syndrome, elevated triglyceride levels and non-alcoholic fatty liver disease (NAFLD)

Consequences of over consuming fructose? Triggering Uric Acid and our survival mechanism

What Triggers Uric Acid?

DEHYDRATION

Dehydration triggers the Uric Acid survival mechanism, converting blood sugar into fructose telling your body to make and store fat

Why?

When we burn fat, we produce carbon dioxide and metabolic water. So making and storing body fat has been a powerful survival mechanism against dehydration.

Keep hydrated to avoid activating the pathway that converts glucose into fructose, making us fat and reducing our energy

What Triggers Uric Acid?

Salt

If your sodium goes up the next thing you know you’re getting fat. Why are you getting fat? Because you’ve stimulated the survival pathway and Uric acid is sending the signal

You can raise your serum sodium just by eating a bag of crisps

Always drink water with anything salty, to dilute the sodium before it is absorbed into the blood

The relationship between eating a lot of salt and getting fat, becoming insulin resistant and having high blood pressure has been known for a while, but now it's known why. Uric acid is sending this signal

The Magic of Minerals

• Being insufficient or deficient in any mineral may be down to not eating enough of the foods rich in those minerals

• Or it may be down to you not being able to absorb your minerals...In order to absorb minerals you need to have optimal stomach acid...

• From a nutritional perspective, the gastrointestinal tract is considered one of the most important organs in the body & its health is paramount in achieving optimal health, as poor digestion can lead to a number of seemingly unrelated problems

Having optimal levels of stomach acid is one of the keys to optimal digestive and overall health

Stomach Acid

What do you think are some signs and symptoms of low stomach acid?

• Nausea when taking supplements
• Dilated capillaries on nose or cheeks
• Weak, cracked fingernails
• Poor memory
• Brain fog
• Undigested food in stool

• Tired all the time
• Acid reflux / heartburn
• Bloating

• Diarrhoea
• Excessive flatulence
• Fullness for an extended time after eating

These are some of the things that might point to low stomach acid

(NB These symptoms may also point to other things)

Role of Stomach Acid

• Breaks down proteins
• Activates important enzymes & hormones
• Triggers pancreatic digestive enzymes
• Triggers bile acid to be released from the gall bladder
• Tiggers satiation hormones to be released
• Protects against bacterial overgrowth in the gut
• During the secretion of stomach acid, intrinsic factor is also secreted which facilitates vitamin B12 to be digested
• Adequate levels are required for absorption of many nutrients including minerals such as magnesium, zinc, iron, calcium, copper

Food Cravings?

Food Cravings?

• Cravings are an integral part of the body's survival mechanism

• The craving pathway is a complex biological process that drives our desire for specific foods - high in sugar and ultra-processed foods

• This stimulates the release of dopamine in the brain, creating pleasurable sensations and reinforcing the connection between these foods and pleasure.

• Dopamine's peculiar aftereffect can cause irritability and discomfort, intensifying cravings for specific foods. which perpetuates the cycle

Multi-tasking Magnesium

Magnesium is needed for the proper functioning of over 325 different enzyme systems and 700 – 800 biological functions in your body

Over 60% of us are deficient in magnesium

Magnesium plays a role in the following:

• Osteoporosis
• Diabetes
• Insomnia
• Stress
• Liver Detoxification
• Gut Health

• Blood Pressure Contol
• Cholesterol Regulation
• Insulin Release
• Facilitates insulin into cells

• Muscle Relaxation
• Exercise

Magnesium Availability

• Tannins in tea bind to minerals including magnesium, making them unavailable for absorption – drink tea at least 30 minutes away from food

• Cooking and UPF's deplete magnesium – even foods rich in magnesium in the first place.

• Phytates, bind to minerals which affect their absorption in the body. Soaking or fermenting helps to break these phytates down

Magnesium Availability

So... What did you taste when you tried the magnesium earlier?

Rating 1 : a deficiency is likely Rating 2 : a slight deficiency is likely Rating 3 : an insufficiency is likely

If supplementing: Which form is best?

Transdermal (through the skin) magnesium products are the best! The body will absorb exactly the amount of magnesium it needs:

• Magnesium Oil
• Magnesium Flakes / Epsom salts
• Magnesium Body Butter
• Magnesuim Lotions

For a bath: Add 250g Magnesium Flakes (roughly 2 cups) per bath Lie back and relax for 20 minutes! Increase amount for a more intensive experience

Case Study: Jon

Goal: More energy in the afternoons

Routine:

• Wakes: 6am
• Peanut butter on one slice of wholemeal toast before gym
• Gym 6.30am:
• 2.5 hours every morning
• 1 hour weights | 1 hour intense skipping | 30 minutes cyclying
• 8.30am: Protein powder drink

• 9am: Latte, no sugar
• 9.30am: Breakfast:
• Yoghurt with own mix of granola / nuts / seeds / dried fruit / fresh fruit
• 1pm: Lunch:
• Chicken, quinoa, salad, sauce
• 3pm: Orange juice

• 6pm: Dinner:
• Fish / chicken / salad / vegetables
• 9pm: Apple
• Only Herbal Teas; No coffee, no alcohol

Case Study: Jon:

Blood Test Results:

All Jon's inflammatory markers indicated whole body inflammation and a fatty liver.

All cholesterol levels were good

Metabolic Mayhem:

It’s the consequences of these results, the downstream effects - leading to Cardiovascular Disease, Alzheimer’s, Stroke, the various forms of Cancer etc that are related to metabolic dysfunction

Case Study: Guidance

Goal: Improve energy across the day, by improving liver function and insulin control

• Adapting meals to improve blood sugar control
• Reducing intake of fructose and reducing opportunities for the body to make its own fructose from excess sugar in the blood
• Increasing diversity for gut health and micronutrient nourishment

• The following will also help improve liver and muscle sensitivity to insulin

Case Study: Guidance

Overall:

• Avoid gluten in all formats (bread, pasta etc), choose gluten free alternatives
• limits gut dysfunction

• Reduce all fruit
• To reduce the amount of sugar consumed
• Despite fruit being natural and containing a lot of other nutrients, test results indicate liver needs support and is storing too much fat.

• Reduce the quantity of yoghurt (high in sugar esp milk sugars)
• As above

• Begin day with a cup of hot water and a slice of unwaxed lemon
• This is very alkalising for the body

• Avoid coffee first thing
• Huge impact on adrenal glands, increasing cortisol and imbalancing hormones at the start of the day

Case Study: Guidance

Breakfast / Lunch:

• Have breakfast within 30 minutes of waking or after exercise

• Switch breakfast up every few days to increase the diversity of ingredients, for example:

• Homemade smoothie (limit fruit, include oats, seeds and green vegetables like spinach)
• Eggs in any format: Boiled | Poached | Fried | Scrambled | Omelette
• Include fresh herbs / wilted or stir fried vegetables where appropriate
• Brilliant in an omelette and portable

• Frittata muffins and add roasted vegetables etc - also very portable

• Pesto or Nut butter - choose a different type of nut butter each time opening one
• Increases diversity

• Roast aubergine / vegetables on Kallo rice cakes, top with drizzle of tahini, soaked pumpkin seeds and broccoli / alfalfa sprouts, squeeze lemon juice and small drizzle of olive oil

• Smoked salmon (on Kallo rice cakes or GF toast, with a poached egg, scrambled eggs etc)

• Any leftovers from lunch / dinner the day before

Case Study: Guidance

Additionally:

• Include protein, essential fats and complex carbohydrates with every meal or snack

• Include essential fats: oily fish, coconut oil, olive oil, avocado, soaked nuts, seeds

• Increase intake of essential fats and protein and reduce portion size of carbohydrates like rice and pasta
• Half this and double the essential fats and protein

• Chew thoroughly or try to increase the amount of times you chew each mouthful
• Increases surface area for optimal digestion to allow better absorption of nutrients

• Avoid drinking green tea / coffee / tea with a meal
• Interferes with mineral absorption

Case Study: Guidance

Nervous System:

• Download the Calm App on your phone to listen to sound scape / sleep story
• To distract the mind if waking in the middle of the night:
• https://www.calm.com/

• Download a sleep cycle app - to help identify if snoring or have sleep apnoea
• Huge impact on metabolic Health
• https://www.sleepcycle.com/

• Investigate ‘Tapping’ as a way of controlling anxiety:
• https://www.thetappingsolution.com/
• https://edenmethod.com/

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