Presentation on disease prevention and nutrition. From Bhagavati Harris at www.SevenStreamstoWellness.com

1. HELLO

2. TAKING RESPONSIBILITY FOR OUR HEALTH
Lets take our heads out of the sand…

3. The Basics of
NUTRI~GENENOMICS
LEARN HOW TO EAT TO ACHIEVE:
1. Vibrant Health At Any Age
2. Energy And Vitality
3. Weight Loss Without Dieting
4. Reversal Of Chronic Aging
Symptoms
5. Heightened Mental Alertness

4. NUTRI~GENENOMICS
Defined
Nutrigenomics:
 The effects of foods and food constituents on gene
expression.
 We are born with genes that will never change ~ that is certain.
HOWEVER, we DO have the ability to modulate how our genes
EXPRESS themselves.
What does that mean?

5. WE ARE WHAT WE EAT
Advanced Nutrition and Human Metabolism ~ FIFTH EDITION

6. GENE EXPRESSION
1. With proper nutrition we CAN dramatically reduce our exposure to the
metabolic forces that cause chronic disease, even if we are born with a
predisposition to any one disease.
a. Examples: Cancer, Parkinson, Diabetes, Alzheimer
2. When we eat foods that are right for our genetic makeup, we develop the
ability to modulate the way our genes express themselves.
a. Turn on and off the genes that are meant to be on or off.
b. Gain the ability to give genes the proper instruction around how to keep the body
healthy – in it’s natural state.
3. Knowing that
growing older does
NOT automatically
mean that we must
surrender our vibrant
body and brain.

7. WHERE DO WE BEGIN
1. It all begins with an understanding of how to use food as an ENJOYABLE tool
for excellent well-being, knowing that we are rewarded with the vitality to
enjoy life.
 Visit your favorite places
 Do your favorite things

8. IMPORTANT
NO ONE MENU PLAN FITS EVERYBODY. AND, even when we DO
determine which menu planning is BEST for our metabolic type, we will
STILL want to TWEEK the foods that we eat.
 Mediterranean Diet
 Gluten Free Diet
 South Beach Diet
 Paleolithic Diet
 High Protein Diet
 Vegetarian Diet
We must learn why we chose the diet / menu
plan that we chose.

9. BEFORE determining WHICH meal plan is correct for our metabolic
type, we will begin with a knowledge of the major players.
These include:
1. Calories
2. Macronutrients
(Proteins, Carbohydrates, Fats)
NUTRITION 101

10. CALORIE BASICS
Fact:
The ratio of calories in ~ to calories out is well known for weight
gain or loss. This is still important to weight management,
however...
There are many other important factors that must be considered
and in this program we will emphasize them.
But for now:

11. Here are the simple caloric basics:
Calories are a measurement of the energy in a food.
Let’s say that your goal is to lose one pound per week. One pound of
stored fat contains 3500 calories . If you do nothing except cut
calories, theoretically you will have to eat 500 fewer calories per day to
lose one pound per week.
CALORIES
But George, there is
SO much more to
being healthy and
loosing weight than
calorie counting!

12. A macronutrient is a substance that the body requires
in moderate to large amounts in order to sustain itself.
There are three primary macronutrients
Carbohydrates
Proteins
Fats
MACRO NUTRIENTS

13. DAILY MACRONUTRIENT RATIOs
“Methy Magic” by Craig Cooney, Ph.D.
VEGETABLES: Variety but not many potatoes. 10 Servings
FRUITS: Variety: 6 Servings
FISH, BEANS: Low fat poultry & dairy. 6 Servings
WHOLE HIGH FIBER, GRAINS: Variety. 3 Servings
OILS: Mainly Olive, fish. 1 Serving

14. LOW CARB FOOD PYRAMID
http://www.diabetes-warrior.net/a-meal-plan-you-can-live-with/low-carb-pyramid/

15. Carbohydrates: Sugars, Starches & Fiber
Low Carb / High Fiber Foods
The primary role of carbohydrates
is to provide energy to cells in the body, particularly
the brain, which is the only
carbohydrate-dependent organ in
the body.
Fiber slows down the absorption of the
carbohydrates so you feel full longer
and will be less likely to over-eat
throughout the day.

16. SIMPLE CARBOHYDRATES
Carbohydrates are classified as simple or complex. The classification
depends on the chemical structure of the food, and how quickly the
sugar is digested and absorbed.
Simple Carbohydrates Are Absorbed Rapidly Into the Blood.
Example of a simple carbohydrates:
Berries
Grapes
Honey
In our program knowing what kind of carbohydrate you are
including in your menu planning is important and you will see why
as we progress.

17. COMPLEX CARBOHYDRATES
Complex carbohydrates (also known as starches) are chains of
three or more single sugar molecules linked together.
Foods with large amounts of complex carbohydrates include
legumes, starchy vegetables like potatoes and corn, rice and
grain products.
Complex Carbohydrates

18. UNDERSTANDING BLOOD SUGAR
The volume of sugar in the blood (blood sugar) is an important
aspect of metabolism, energy levels, mental clarity, willpower and
so much more.
The type of carbohydrates we consume are largely responsible for
our blood sugar (the volume of sugar in our blood):
• The higher the carbohydrate value : The quicker your
blood sugar volume raises.
• The lower the carb. value : The slower your blood sugar
volume raises.
Our goal is to maintain the most level
blood sugar levels possible throughout our day.

19. BALANCING BLOOD SUGAR
How do we stabilize blood sugar levels?
• Keep the carbohydrate values consistent throughout the day.
• Be aware of the two basic types of carbohydrate you consume:
1. High glycemic load
2. Low glycemic load
What are glycemic loads?

20. The glycemic INDEX of food is a carbohydrate ranking of foods
based on their immediate effect on blood glucose (blood sugar)
levels.
Imagine a water hose: The higher glycemic index, the more open
the hose is, spraying sugar into your bloodstream.
Using the Glycemic Values
The glycemic LOAD is
basically how dense the
glycemic index is within one
serving of a food. This is our
preferred form of glycemic
values to use.
Heavy loads can
bog the body down.

21. PROBLEM
We don’t want to overload our system with high glycemic
load / high carbohydrate foods. Yet, many of them contain
vital macronutrients for our healthy bodies.
To consume an abundance of high
load / carb foods will surely put the
extra pounds on you, as well as will
create health problems.

22. RESOLUTION
 Don’t overdue the high glycemic load carbohydrates.
 Make sure you balance ALL of your carbs with fiber and protein.

23. Reducing Blood Sugar Spikes
By adding protein and fiber to the carbohydrate you
slow down the speed at which the carb enters the blood
stream. Imagine this process being similar to creating
resistance to the flowing hose water.

24. High glycemic foods:
 Elevate insulin and blood glucose
 Stimulate fat-storage
 Exacerbate hyperactivity
 Reduce sports performance.
Low glycemic foods :
 Helping balance blood glucose and insulin levels
 Reducing excess body fat levels
 Increasing sports performance.
Results of Glycemic Values

25. GLYCEMIC LOAD (GL) –
the first number in parentheses
LOW = 1 -10
MEDIUM = 11 -19
HIGH = 20 or MORE
GLYCEMIC INDEX (GI)–
the second number in parentheses
LOW = 1 - 55
MEDIUM = 56 - 69
HIGH = 70 - 100
Glycemic Number Samples
Example of LOW glycemic LOAD
foods:
Apples (6,38)
Carrots (3,47)
Chana dal (3,8)
Chick peas (8,28)
Grapes (8,46)
Kidney beans (7,28)

26. Insulin
Level
Time
Pancakes
Low Glycemic Index Meal
Bread Potatoes
26
Why Choose Low Glycemic Foods

27. Good choices – Decreased insulin response
 Most fruits, Berries, Plums, Peaches, Kiwi, Grapefruit
 Most fiber rich vegetables
 Selected grains (quinoa, steel cut oats)
Poor choices – Increased insulin response
 Many grains ( breads, cereals, etc.)
 Starches (potato, rice, etc.)
 Selected fruits (raisins, melons, papaya, mango, dried
fruits)
 Selected vegetables (corn, potato)
CARBOHYDRATE CHOICES

28. FIBER
Dietary insoluble fiber is the part of food that is neither digested nor
absorbed by our bodies because we lack the enzymes needed for
digestion.
The results of numerous scientific
studies demonstrate its indisputable
role in the regulation of intestinal
function and are essential in any
wellness plan.
The higher the fiber content of a
Carb., the more slowly the sugar will
be released into the blood stream.
The goal is to consume about 35 to 50 grams of fiber per day.

29. Food sources of dietary fiber are divided according to whether they
provide soluble (readily fermented in the colon into gases and
physiologically active by-products) or insoluble (metabolically inert;
absorbing water throughout the digestive system and easing
defecation) fiber.
Some plants contain a significant amount of both types of fiber, according to
the characteristics of the plant.
For example, plums (or prunes) have a thick skin covering a juicy pulp.
The skin is an example of and insoluble source of fiber, whereas soluble
sources of fiber are found in the pulp.
Soluble & Insoluble Fiber

30. FIBER SAMPLES
Read the nutrient labels.
Goal for the Sugar to
Fiber RATIO within the
Carb :
½ sugars and ½ fibers .
Extra credit: High protein .
Bad
Good
I challenge you to find a
bread with better
numbers than this one.

31. PROTEIN
Balance your carbohydrate choices with protein sources such as
lean meat, poultry, eggs, or fish, and some healthy fat such as
olive oil, avocado or nuts and seeds.

32. TOO MUCH PROTEIN
Protein contain the essential amino acid methionine, which is
absolutely crucial in (methy) metabolism, crucial for like itself.
But too much methionine raises HCY (homeocystein) in humans
and has been shown in lab experiments to shorten the life span of
rats.
Methyl Magic ~ Craig Cooney, Ph.D pg 31
On the other
hand, too little
methionine will
not only limit
your methyl
metabolism, it’s
also a known risk
factor for colon
cancer.

33. Hormonal Benefits of Protein
Why are proteins important in every meal and in every snack ?
•Protein releases a hormone called Peptide YY (PYY)
•Peptide YY is in the gut & has the ability to shut down a
hormone called ghrelin. (Ghrelin has emerged as the first
identified circulating hunger hormone.)

34. BENEFITS OF PROTEIN
Why are proteins important in every meal and in every snack ?
 Proteins keep food in the body longer
 Improves satiety
 Deceases hunger
 Furnishes amino acids required to build and
maintain body tissue
 Helps maintain lean body mass
 Improves metabolism
 Uses more calories to burn them

35.  Turkey
 Fish
 Chicken
 Eggs
 Organic, Low-fat cottage cheese
 Very lean cuts of beef nice source of amino acids, yet
high in saturated fats
 Tofu (organic please)
PROTEIN SELECTIONS

36. 1. Quinoa
This whole grain is a great source of protein, and is the queen of whole grains when it comes to protein
content. Unlike many sources of vegetarian protein, quinoa contains all of the essential amino acids,
making it a "complete protein". Just one cup of cooked quinoa contains 18 grams of protein, as well as
nine grams of fiber.
Protein content: One cup of cooked quinoa provides about 18 grams of protein.
2. Beans, Lentils and Legumes (high carb proteins)
Protein content: One cup of canned kidney beans contains about 13.4 grams of protein.
3. Tofu and other soy products (non-GMO)
Protein content: A half-cup of tofu contains 10 grams, and soy milk contains 7 grams of protein per cup.
4. Nuts, Seeds and Nut Butters
Protein content: Two tablespoons of almond butter contains about 8 grams of protein.
5. Veggie Burgers and Meat Substitutes
Protein content: One veggie patty contains about 10 grams of protein
6. Protein Supplements
Protein content: Varies by brand, so read the label.
Vegetarian Protein Selections

37.  Upon waking, the body has been in a fasting mode.
 If we do not eat with an hour of waking, the body will
perceive this as a stressor.
 When the body is stressed, it releases hormones that
are not only destructive to your overall health, but
will also STOP FAT LOSS.
 A breakfast smoothie made with high quality protein
powder is a fantastic way to start your day.
37
Breakfast is Very Important

38. PROTEIN POWDERS
Protein powders you find in your local health-food stores
usually lack critical nutrients that give protein its real
power.
These overly-processed and misleading products give
you cheap, weakened forms of protein that come from
sick, diseased animals.
And some protein powders even have dangerous levels of
lead, cadmium and other heavy metals.

39. +
=
Home Made Smoothie
+
1 Scoop Organic
Whey Protein
Home Made Smoothie
Blender
Hand full of fruit

40. Not only are many powders a waste of money, but if you consume
them, they will only make you weaker and more vulnerable to disease.
To stay slim and strong, you need a reliable source of protein that
hasn’t been processed, contaminated or altered.
Results of use of a pure high protein powder
1.Hit and maintain your ideal size
2.Melt pound after pound of excess weight
3.Boost your immune strength and get sick less often
4.Build lean muscle and functional strength you can use
5.Fight free radicals and stay younger, longer
6.Power up your performance
After careful research we are able to confidently recommend the Vital
Whey brand of protein powder as one of our primary powders.
PROTEIN PERFORMANCE

41. FAT
A healthy diet should provide a generous amount of
essential fatty acids daily.
Sources: Many fruits, vegetables,
sea vegetables, and healthy oils.
Oil from cold-water fish is the richest natural source of omega-3 fats.

42. Good Choices
 High in monounsaturated fat
 Olive oil, olives, macadamia nuts,
almonds, avocados
Extremely
Bad Choices
 High in saturated fat and arachidonic acid
 Fatty meat, deli meats
FAT CHOICES

43. AA
AA AA
AA
AA
Fat Cells containing Arachidonic Acid (AA) start to collect around the abdomen
AA
AA
AA
AA
AA
AA AA
AA AAAA
AA AA
AA
AA

44. There are a few types of fat that you have in your abdominal area.
The second type of fat that you
have in your abdominal area is
called visceral fat, and that lies
deeper in the abdomen beneath
your muscle and surrounding
your organs.
The Dangers of Belly Fat
The first type that covers up your abs from being visible is called
subcutaneous fat and lies directly beneath the skin and on top of the
abdominal muscles.

45. All deep fat in the abdominal area are serious health risk
factors, but science has shown that having excessive
visceral fat is even more dangerous than subcutaneous
fat.
Both of them greatly increase
your risk of developing heart
disease, diabetes, high blood
pressure, stroke, sleep apnea,
various forms of cancer, and
other degenerative diseases.
DANGEROUS FAT

46. The first thing you must understand is that there is absolutely NO
quick fix solution. There are no pills or supplements of any sort that
will help you lose your abdominal fat faster.
So What Gets Rid of Extra Fat?
The only solution to consistently lose your
abdominal fat and keep it off for good is to
combine a sound strategic nutritious diet full
of unprocessed natural foods with a properly
designed exercise program that stimulates the
necessary hormonal and metabolic responses
within your body.
Both your food intake as well as your physical training program is
important if you are to get this right.

47. Start With:
Low Fat
Protein

48. Balance With 2 Parts Low Glycemic Veggies to
1 Part Fruit and High Glycemic Food
Vegetables
& 1 Fruit
Protein

49. Your Ultimate Defense Against Mental
Decline, FAT & Silent Inflammation…
HIGH DOSE FISH OIL

50. Therapeutic dosages of fish oil are 8 g to 12 g daily.
The most important omega-3 fatty acids found in fish
oil are called eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA).
You should take at least enough fish oil to supply
about 2 g to 3 g of EPA (2,000 mg to 3,500 mg) and
about 1.0 g to 2.5 g of DHA daily (1,000 mg to 2,500
mg).
Therapeutic Dosages

51. Why is DHA Important?
 Highest concentration in the brain.
 Low levels correlated with decreased learning.

52. Why is EPA Important
 Decreases inflammation
 Improves blood flow
 Necessary for DHA synthesis

53. Types of Fish Oil
 Fish
 Contamination with PCB, dioxins, and Hg
 Crude fish oil
 High contamination
 Health food grade
 Still contaminated with PCB’s and dioxins

54.  Ultra-Refined EPA/DHA concentrates
 Removal of monoamines that cause gastric distress
 Virtually complete removal of PCB’s and other toxins
 Can be used safely in high-dose applications
High Quality Fish OIL

55.  How do you know if your fish oil is safe?
 International Fish Oil Standard Consumer Reports
http://www.ifosprogram.com/consumer-reports.aspx
FISH OIL STANDARDS

56. Micro Nutrients Continued in “Hormones” Presentation
Sample:
The Function of Nutrients
FOOD SOURCES- Alpha-carotene can be found in
concentrated amounts in a variety of foods including sweet
potatoes, carrots, kale, spinach, turnip greens, winter
squash, collard greens, cilantro, fresh thyme, cantaloupe,
romaine lettuce and broccoli
POTENTIAL HEALTH PROMOTING FUNCTIONS- Helps preserve &
improve eyesight; Helps fight viral infections, colds, & flu
POSSIBLE INDICATIONS THAT MORE IS NEEDED- Frequent viral
infections, night blindness, hair loss, goose bump-like appearance of the skin

57. TAKE HOME HIGHLIGHTS
 We will modulate the expression of our genes by the foods we choose
to eat.
 A carbohydrate provides energy to cells, especially the brain, which is
our only carb dependent organ.
 Be aware of your blood sugar and how to stabilize it using low &
high glycemic carbs.
 Add fiber & protein to slow down carbs’ entry into the blood system
 Provide your body with a generous amount of essential fatty acids
daily.
Private Consultations Are Available
Bhagavati@SevenStreamstoWellness.com
772-713-5371