On Wednesday 25th March we held our first education night for the year. To everyone that attended, we hope you enjoyed it! A big thanks to team at Living Raw Café who hosted us and provided some delicious healthy treats. For anyone who missed Dr Matthew’s presentation on nutrition, here’s a run down of what was covered on the night…
We started the night by looking at how healthy we are presently as a society, for example, at 65 years old, 80% of us will have at least 1 chronic degenerative incurable disease [1, 2]. Most chronic diseases can be prevented, delayed or improved by addressing lifestyle factors [3, 4]. In this case, we are looking at what you can do nutritionally for you and your family to avoid being part of this statistic.
If you go back in history, before the age of agriculture, you will find that there was no such thing as inflammatory chronic diseases (cancer, diabetes, stroke, arthritis, depression, etc) and people were living (and living well) into their 70’s and 80’s with the ability to still be active in their community. After the introduction of agriculture and wheat as a staple in our diet, humans have encountered changes that include (but aren’t limited to) decreasing stature, decreased brain size, decreased cortical bone thickness (weaker bones), obesity, increased incidence of infectious disease, dental problems and vitamin deficiencies [5-7].
When we ingest things like wheat, grains, cereal and starches our blood sugar levels spike and in response the body releases a relative amount of insulin, the hormone that the body uses to control blood glucose. When a large amount of glucose is quickly released into the bloodstream a large amount of insulin is released, this usually leads to overcompensation and big ‘lows’ about 2 hours after eating. Long-term insulin overload on the human body can lead to type 2 diabetes, heart disease and obesity [8-13].
So, what can you do at home to help yourself nutritionally? We recommend decreasing the amount of wheat/grains/cereal/starches and replacing them with unprocessed ‘real’ foods, the more colourful the better!
The food we put in our body is what our body uses as building blocks for growth and repair. Would you build a house from poor quality materials, or from the best you could get your hands on? It could depend on how long you want that house to last, but in reference to your body, who doesn’t want to live long, healthy, happy life?
So, read on for some of our favourite food hacks to assist in your transition to a vibrant life (and plate).
- Swap your spaghetti or pasta for spiralized zucchini.
- Get a spiralizer! Check out this video comparing different types.
- Swap your roast and mashed potato for roast and mashed sweet potato.
- Make your mash with almond milk, garlic, cinnamon and a pinch of salt.
- Swap the toast under your eggs to a bed of spinach, mushrooms and tomato.
- If you need breakfast quickly in the mornings, try cooking up some flourless zucchini slice in muffin trays that you can grab and eat cold or heat up and eat on the run.
- Pancake fiend? Blend 2 bananas, 2 eggs and a pinch of cinnamon and cook as per usual.
For more ideas and information come in and see the team at Vibrant Family Chiropractic. Or check out the following websites and blogs:
- http://www.thisrawsomeveganlife.com/ (great for those of you who enjoy sweet treats)
Our next workshop is MOVE WELL on Tuesday 28th April, we’d love to see you there!
- Health of Older People in Australia: A Snapshot, 2004-05. Available from: http://www.abs.gov.au/ausstats/abs@.nsf/mf/4833.0.55.001.
- Statistics, N.C.f.H., Health, United States, 2013: With Special Feature on Prescription Drugs. 2014.
- Chronic Disease Prevention and Health Promotion. Available from: http://www.cdc.gov/chronicdisease/overview/.
- Year Book Australia, 2012. Health Risk Factors; Available from: http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/1301.0Main+Features2332012.
- Lambert, P.M., AGRICULTURE | Biological Impact on Populations, in Encyclopedia of Archaeology, D.M. Pearsall, Editor. 2008, Academic Press: New York. p. 115-123.
- Mummert, A., et al., Stature and robusticity during the agricultural transition: Evidence from the bioarchaeological record. Economics & Human Biology, 2011. 9(3): p. 284-301.
- Macintosh, A.A., R. Pinhasi, and J.T. Stock, Lower limb skeletal biomechanics track long-term decline in mobility across ∼6150 years of agriculture in Central Europe. Journal of Archaeological Science, 2014. 52(0): p. 376-390.
- de Munter JS, H.F., Spiegelman D, Franz M, van Dam RM, Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS Med, 2007. 4: p. 261.
- Beulens JW, d.B.L., Stolk RP, et al, High dietary glycemic load and glycemic index increase risk of cardiovascular disease among middle-aged women: a population-based follow-up study. J Am Coll Cardiol, 2007. 50: p. 14-21.
- Halton TL, W.W., Liu S, et al, Low-carbohydrate-diet score and the risk of coronary heart disease in women. N Engl J Med, 2006. 355: p. 1991-2002.
- Anderson JW, R.K., Kendall CW, Jenkins DJ, Carbohydrate and fiber recommendations for individuals with diabetes: a quantitative assessment and meta-analysis of the evidence. J Am Coll Nutr, 2004. 23: p. 5-17.
- Ebbeling CB, L.M., Feldman HA, Lovesky MM, Ludwig DS, Effects of a low-glycemic load vs low-fat diet in obese young adults: a randomized trial. JAMA, 2007. 297: p. 2092-102.
- Maki KC, R.T., Kaden VN, Raneri KR, Davidson MH, Effects of a reduced-glycemic-load diet on body weight, body composition, and cardiovascular disease risk markers in overweight and obese adults. Am J Clin Nutr, 2007;85:724-34. 85: p. 724-34.