hello and welcome to the bowman collegewellness program you're receiving class 1 eating for health this is the first class in for which will give you the holisticnutrition basics i'm your presenter ivy hunter aregistered nurse and certified nutrition consultant and i'm working on my boardcertification in holistic nutrition i was trained with bauman college graduates at the nutrition consultanttraining program are trained to work
with individuals families and groups toprovide personal community in clinical nutrition services nutrition consultants work in privatepractice and are in conjunction with health care professionals such asdoctors chiropractors acupuncturists physical and mental health therapist aswell as wellness or recovery centers andintegrative medical clinics many graduates also teach courses give talks on nutrition or write articles and books for publication otheropportunities include working in clinics private schools
spas, food stores, health clubs, fitnessprograms and supplement companies nutrition consulting graduates aresufficiently trained and certified to work in some positions for preventative hell care fields funded either bygovernment insurance carriers and or private business. to learn moreabout becoming in nutrition consultant visit www.baumancollege.org/programs/nutrition-consultant in this class is taught to roman carinsurance program you're learning concepts eating for health and meetnutrition bandits and heroes you will understand the four levels of eating andidentify were your present diet most
consistently falls below your needs. you will learn how to keep track oftheir choices and notice attitude pertaining to making changes and by taking this class you also agree to a liability waiver the class does notsubstitute for medical care and you agree to release all liability from thepresenter here on out what is eating for healthy eating forhealth is way of life, it reflects a relationship to food based onconsciousness gratitude sound science and positive and energy.
and stated by ed bauman, master ofeducation phd bauman college has been serving over 25years in service as of 2014 here's the nutrition essentials and tearlower right you can see the eating for health mandala this is pretty much your it pyramidnow you can mention that the smallersections in the middle are smaller portions and the larger andlarger ring on the outside its larger portions thefoods and beverages we ingest
we r what we assimilate, not what we eat it'sreally we are what we absorb, so we take a lookat macronutrients micronutrients phytonutrients, beverages and vital factors. macro nutrients suchas protein fats carbohydrates provide our primary fuel micro nutrients such as vitaminsminerals and enzymes nourish us and provide necessarycofactors for our metabolic processes phytonutrients such as alkaloids in plants are potent anti-oxidants they help balance our neural and
hormonal systems and beverages such as pure water mineral broths,herbal teas fresh juices for nursing and hydrating vital factors include light, air, water, touch, and love - things weshould not without nutrition heroes - let's meet ournutrition heroes real food to grow real healthy cells wehave organic whole foods we have diversified, seasonal andlocal foods we have pure beverages and
our method is tailored strategically toindividual tastes needs and situations think soul sees no organic unadulterated localfoods. in whole organic foods, it emphasizesplant foods they are fresh, unrefined, they havebetter flavor you carry more nutrients they're free oftoxic chemicals when we think diversified seasonal andlocal rethinking a variety providing differentnutrients in different ratios from different plants
we think of local produce in seasonwhich is fresher and at its peak its got the highestnutrient levels and when we think pure beverages, youactually want to think of her often as well like a half a cup each waking hour isrecommended this trickled flow of pure beverages starting upon awakening is a very important strategic approach so let's get into tailoring
to your individual tastes needs andsituation through a consult this is providedone-on-one through bauman nutrition consultantgraduate now eating for health as design true buamancollege let's look at the food groups this isvery important this is a key component for healthy choices and holistic nutrition we have are different food groups such as seedsand oils nuts, fats, protein
from vegetable or meet milk and legumes. now when we think of seeds of the flax seeds: chia hemp, pumpkin, sesame, and sunflower seeds - all very healthy seeds in there so many other seats i just haven't listed them all here. each has its own individualized effect its own health benefiting, health-promoting,balancing effect. then lets look at some of the nuts: almonds brazil nuts, cashews, hazel nuts, macadamianuts, pecans, and walnuts
many of these nuts carry vital micro-nutrients and minerals that are so important to our helthwhether you eat meat or not are an essential part of our daily food groups. then lets think thefats the oils. we can get oils from flax, hemp, olive, coconut, red palm nut oils andso many other or else i just haven't listed them all here we can also get fats from butter andghee, refined portion butter fats
also come from a variety of othersources i haven't listed them all here now protein from vegetable or meet when you thinking of gettingprotein you just wanna make sure it's organic if it's meat it's got to be pasture raisedlocal meats are free of nitrates and hormones as long as theyhaven't been processed now let's cover milks milks includes cultured foods which can be akeifer along with enriched milks all milksshould be organic
vegan milk options include a variety ofthings so many more options than just cows orgoats you have hemp milk, chocolate hazelnut milk homemade brazil nut milk, rice almond milk, coconut milk and soy milk, just to name a few. then we have are legumes food group.these cover and include beans such as black beans garbanzo beans adzuki beans mung beans and lentils
each with its own health promoting benefits the beans also include things like soybeans tempe, and miso. things that are processedand made from beans this can also be found in this food group. lets cover some more here we have our carbohydrates group in our carbohydrates group we have different sections such as leafy vegetables crunchyvegetables unrefined starches and seasonal fruit in a leafy vegetablesection just to name a few beat greens, bok choi, brussels sproutscabbage, chard,
collards, dandelion greens, kale, lettuce,mustard greens and spinach in our crunchy vegetable section we canlook and see that beats raw or cooked can be in our crunchysection broccoli raw carrots cauliflower, celery, cucumber,green beans onions, peppers, summer squash, turnips just to name a few are on refinedstarches include whole grains like amaranth barley, corn including polenta and rice we also have brown japonica, and wild rice. and millet.
millet, oats, quinoa, and wheat like whole wheat spelt orkamut now there's also the vegetables under unrefined starches and that could be the cook beets, the carrots that are cooked potatoes, winter squash, yams, and sweetpotatoes under the seasonal fruit section we have spring fruits, like blueberries, cherriescitrus and strawberry summer fruits like berries, figs, melonsand stone fruits fall foods, like apples, grapes, and pears
persimmons and pomegranates and winterfruits like citrus and kiwi just to name a few these are allindividually chosen from your nutrition consultant to meetyour specific health needs each one has its own health-promotingbenefits let's cover some booster foods here in our booster foods section this isan important part of our food groups. we have seaweed, algaes, cultured foods,nutritional yeast, spices and herbs from the kitchen in our seaweed group you can have it forexample these provide minerals and amino acids, and just for an example we have
kelp, dulse, wakame, nori hijiki, and agar agar, in our algae group we get protein from algae, we get vitaminstrace minerals carotonoids, and amino acids each different algae with its ownhealth-promoting benefit algae that comes from klamath lake blue greenalgae we also have spirulina and redmarine algae culture foods include
raw fermented vegetables, yogurt, kiefer things like sauerkraut, kimchee, kombucha just to name a few are so many more inin our booster foods we have nutritional yeast which is asource b vitamins very good for stress it has amino acidstrace minerals including chromium helps balancethe blood sugar and it has selenium. in in our spices andherbs section this is the pharmacy of the kitchen they add flavor and health there's a great benefit to adding themto food
and some of the favorites are thingslike basil cardamom cayenne cilantro cinnamon garlic ginger oregano parsley rosemary time and turmeric each with its own healthpromoting benefit some other nutrition bandits are listedhere summer very common like refined carbohydrates refined sugars these are ingredients in many differentproducts found on the shelves white flower especially but most all our products, rancid oils
stripped nutrients that negativelyaffect blood sugar and foods that can inhibit thyroid function from refinedcarbohydrates then there's the refined sugars likehigh fructose corn syrup excess sugar of any kind, excess sugarcausing blood sugar imbalances sharp rises followed by steep fall leading toobesity hypoglycemia and diabetes refinedsugars offer calories only they're not offeringany supporting vitamins and minerals
or co factors. they can be acid forming typically they always are acid formingflushing minerals from the body instead of allowing them to stay put andthey can contribute to emotional imbalances, hyper activitydental cavities weakened immunity and yeast overgrowth inthe body they also promote the growth of cancerous cells. these are just a few thenutrition bandits let's go on to more here we are with more nutrition health bandits
we have artificial sweeteners and bad fats so these really steal what you'vealready got going good in your body. artificial sweeteners canalso cause obesity despite the lack of calories, the braincan't tell it's not sugar so we still launch the same response. it can reach increased eating nosignals satiety. sucralose is a chlorinated sugar that can be toxic nolong-term studies have been done to prove it's safe
splenda is not sucralose, its first two gradients are sugar its sugar alcohol 1 teaspoon contain 16calories one calorie more than 1 teaspoon ofsugar and after a few months the body'sactually in many cases able to identify and create an enzyme that will break it down similar and the same as sugar so it can be used sugarand stored in fat cells as sugar. and we have
bad fats, we have fats that havebeen exposed to heat light and air. oxidized, natural fats even. we have hydrogenated oilsthat creates trans-fats. and both of these types of fats makefree radicals they damage our cell membranes they slowedmetabolism and the harm the brain here's a little more health bandits and this is our finalslide includes commercial meat and dairy pesticides in tap water the commercialmeat and dairy can contain hormones and antibiotics
they're always fed genetically modifiedcorn and soy and this concentrates pesticide residue. the genetically modifiedcorn and soy are modified to allow morepesticide use so they get twice as much pesticides and they areconcentrating it in their meat that can lead to allergies and foodintolerances it can also contribute to sluggish liver a backlog of toxins, nervousproblems immune system and imbalances andantibiotic resistance is passed on from
the cows to you. pesticides, more than 2.5 milliontons of pesticides are applied to the worlds food and animal feed products yearly these pesticides are toxic 250 single chemicals are used as pesticides in united states because pesticides are designed tokill living organisms they are a possible threat to all livingorganisms including humans, animals and theenvironment. tap water which contains chlorine to kill bacteriaincludes killing
the good bacteria in your gut andchlorine can double the risk of bladder and rectalcancer now its cover the four levels eating level 1 we start off here just aschildren and we eat for pleasure we are impulsive which is a littleimmature we maximize pleasure and minimize pain its all about immediate gratification wereach for refined foods like cookies and icecream candies maybe we have excessive alcohol coffee, or
chocolate and this can also, levelone eating for pleasure, can be eating to emotionally please us in response tostress level 2 eating for energy this could be when we are going out and our blood sugar regulation drives our foodchoices were feeling low in sugar 00 so we needsome candy or foods chosen to allay hunger so you goout to a big mac burgers and burritos are common choicesfor level 2 eating for energy quality is not really issue its quantityit's
satiety, its it's something a largemeal fast its high acid forming typically allergyinducing and clogging to the liver. its a level two eating for energy isunconcerned with the ecological impact of you're foodchoices here we are at level 3 eating for recovery thisis and inevitable cumulative effectlevel 1 and level 2 eventually everyone becomes aware of a need to eat a good diet
and they eat recovery they go on a dietformulation like the atkins the zone diet, weight watchers, ornish, rawfood, diet combining or blood typing, and they do itbecause they're feeling the ill health effects at level 1 and level 2eating. the positive effects of the diets eventually diminish and yes level 3 eating is much more mature thanlevels one and level 2 but it can become tiresome, it can behard to do, it can be judgmental and supplementdriven. level four eating for health is a lifelonglearning about optimum nutrition
it's similar to level 3 in that it is adietary formulation but it's more similar to the foodpyramid or something that is allows choice andis not judgmental it allows for your personal choice you choose from healthy organic foods inyou eat in moderation it's very simple the care and preparation and presentation should is also aconsideration when the it is understood, appreciatedand instrument to personal healing and sharing with the community
here's an example of the omnivores perfect main meal through eating forhealth we have a picture here that has some lean protein, the ocean fish shown here or it could be tofu sixounces you have a picture here showing a little bit a avocado in there with asalad imagine covered in olive oil dressing you have un refined carbohydrates thebrown rice and the leafy greens colorful crunchy vegetables off to theside, mixed with herbs
and a little bit of herbs sprinkled on top. behind there water or tea and you're sitting in a feeling and the state of mind ofpeace and love this is beautiful the choices and habits. food choices are what you eat the example is; are you reading whole foods or fast foods, refined or comfort foods your habit is
how you eat. so now, are you chewing well are you eating slowly are you talkingwhile you eat are you hungry who sit down to your meal or are you eating for comfort now let's cover a little bit of keepingtrack because this is something i want you to start doing right away keep a dietary journal get a little book or a just record just the facts your journal it is really going torequire
you to write down how much you ate whenyou ate, where you were when you were eating youin your bedroom where you at the kitchen table on where you are in the restaurant. whoare you eating with and why did you eat so it could just be i ate because it wasbreakfast or i ate because it was lunch. or i ate because iwas hungry, or i had a midnight snack because i couldn'tget to sleep. and the accountability helps buildself-awareness
so number one is you are going to practicethis level of self-awareness by keeping thisjournal it is personal it's really subjective you have situational notes in there andthings nobody else is gonna read you can include quantities but it's morequalitative so it's including not just how much butwhen, where who and why and there are forms for both of these activities for you touse in your workbook what i provide to mynutrition clients
otherwise you can just get a simplerecord keeper just a simple plain piece a paper and start writing it down start keepinga journal just staple the pages on as they go or track it in your kindle and in review so let's discuss theconcepts eating for health, meeting your nutritionheroes and bandits eating for health is a way of living itsconscious living. your not just focused oncarbohydrates proteins and fats
but you're much more detailed have youdifferent food groups including proteins nuts, and seeds, booster foods fruits vegetables that include crunchyvegetables and leafy vegetables starchy vegetables, whole grains and fluids. your heroes and bandits as wecovered our food choices things that either yourhelp and build your cells or take away from your health removingminerals depleting the body giving empty calories and becoming trapped as a liver backlog getting trapped in your fat cells.
we have covered understanding fourlevels of eating and identifying were your present diet most consistently falls below your needs. and it's important to think aboutwhat level your'e on have you been eating for pleasure, haveyou been eating for health, or somewhere in between have you tried other diets perhapsyou're at level three new really ready to break free of all the judgmental constraints of other diets and begin saying ok i'm going to begin eating for health
i'm not going to be just thisor just that or stick to only fruit because that'swhat i say i'll do there's no constraints there's no being tied down a chain to oneparticular way eating it's really understandingthat what i need at this moment based on metabolic testing based on my nutrition consulting based on the things my body needs and my dietaryanalysis which
shows me my deficiencies in certainareas and you can look at the food journal to analyze what you've beeneating and actually once you get familiarwith eating for health you'll see we're missing a few thingsyou can add those foods in so that you stay balanced for years and years and we've covered learning how to keep track food choicesnoticing attitude pertaining to making changes so really becoming accountable theattitude an attitude of
accountability and gratitude and we're going tokeeping track the choices so that you can become accountable and have that list to look back on. you can keep track of your food choicesit's also important when you are just starting off for the the first time, and it could be very very important juststarting off in the first three days to a week especially because you're going to benoticing for those bandits are popping
up in your journal and you could see that boyi've been choosing more bandits then heroes and just noticing that is bringing you up tosuch a good level accountability you can startmaking changes and thinking; okay i always cheese frenchfries what else can i choose tthis is going to be your foundationin back bone for the class. now i've given you quite a bit to thinkabout what i want to thank you for being here and
having me for this time when taking thetime to invest in yourself by getting your food journal together andbeginning your log your journey your journey starts today please join mefor a second class where i cover more in detail those carbohydrates that are so good and enriching for healthspecifics and i'll go into great detail and more in ournext class so, thank you again and i look forward to you joining us in the future. contact me online at www.hunter-nutrition.com where you can see more videos and sign up for my class mailing list to receive further free educational videos.