Jo Gamble is a highly trained and qualified nutritional therapy with years of experience helping people with wellness, various health problems and also professional sportsmen. She holds her clinic in Coventry , England in the United Kingdom and is available for consulation by booking on her website http:www.embracingnutrition.co.uk or via Skype or telephone consultations, information is available on the website.

1. Nutrition for all
By Jo Gamble BA (hons) Dip CNM
MFNTP MBANT

2. Let food be your medicine and medicine
be your food
Hippocrates

4. Estimated interactions with food in an
average lifespan
200 x 365 x 76 = At least 5,548, 000 interactions

5. WHERE ARE WE NOW?
• The western world is becoming more obese
• Chronic disease is on the rise
• The life expectency is on the decline
• Our food supply is questionnable and laden with
unpronounceables
• The more we know the less healthy we are.

6. A modern-day battle
• Nutrient poor, calorie rich diet
• Excessive alcohol
• Little to no exercise
• Exposure to toxins
• Emotional and physical stress
• Negative thinking

7. Poly-pills vs poly-meals for the poly ills

8. Would you like a statin with your
burger

9. We are overfed and undernourished

10. In average western society. We eat about 70, 000 kilos of food in a lifetime.

11. But it was only one meal ….
• “Baseline endotoxin concentrations were
increase significantly by 50% after a high fat
meal”
• Endotoxins raise post-pradial for 6 hours
• What we eat can influence three future
generations.

12. Phytochemical intake is associated
with decreased risk of chronic disease
• CVD
• Type 2 DM
• Metabolic syndrome
• Stroke
• Hypertension
• Obesity
• Cancer

13. Food matters
“Approximately 33, 000 deaths per year would
be avoided if Uk dietry recommednations
were met…Over 15 000 of the avoided deaths
would be due to increased consumption of
fruits and vegetables”
An increase of 1.15 servings a day was
Associated with a 14% decrease in Type 2 DM

14. How to balance blood sugars
Eat regularly – 3 meals and 2 snacks
Protein with every meal and snack
Choose low GI carbohydrates to make up ¼ of the
plate e.g. wholegrain/brown options
Avoid sugar, including hidden sugars e.g. in drinks
Avoid stimulants - Coffee, tea, energy drinks and
alcohol also disrupt blood sugar levels
Reduce stress!
Exercise

15. Food Rich in EFAs
 Oily fish e.g. Salmon, mackerel, sardines, trout
 Omega 3 eggs
 Cold pressed flax seed oil
 Cold pressed hemp seed oil
 Nuts and nut butters
 Seeds and seed butter
 You can also get the benefits of omega 3 by taking a fish oil
supplement at a dose of 2-3g of fish oil per day (3 capsules or 1
tsp of a liquid)

16. Lifestyle Change is a Journey
It takes 45 days to change a habit
or incorporate a new one
5 10 15 20 25 30 35 40 45
Live your life as if your health depends on it…
because it does!

17. Set SMART Goals
Specific - goals should indicate precisely what is going to happen
Measurable - you should be able to quantify your goal
Achievable - you have to be confident that you can achieve your
goals
Realistic - ensure that your goals are realistic and maintainable, it
may not be beneficial to say you are going to add an extra hour
walk every day if you realistically may not be able to stick with it
Time-bound - ensure that your goals can be achieved within a
reasonable time frame

18. Metabolic Balance
• Metabolic balance or
“glycaemic” balance means
keeping blood sugar and insulin
levels in proper balance
• Eating quality carbohydrate
foods in balance with protein
and fat promotes metabolic
balance

19. Metabolic Imbalance:
The Insulin Resistance Syndrome
Insulin Resistance Syndrome is How you may benefit from
common in many chronic achieving metabolic
conditions: balance :
 Heart disease  Prevent chronic conditions,
 Type 2 Diabetes and therefore, the need for
 High blood pressure medications
 Increase energy and vitality
 Overweight an obesity
and reduce fatigue
 Sarcopenia  Improve quality of life
 Polycystic Ovary  Reduce fat and improve
Syndrome (PCOS) weight control
 Acne  Reduce appetite and
 Mood changes cravings

20. Cookie cycle

22. Balancing Your Plate
Divide your plate into 3 sections:
50% is vegetables, salad
25% is mixed whole grains or starch
25% is protein source – poultry, fish, beans, soy
products
Whole
grains
Veggies
Protein

23. Why Exercise?
• Prolongs life
• Improves mood
• Achieves metabolic balance
• Promotes sustainable weight loss
• Strengthens heart and blood vessels
• Increases bone density
• Boosts energy levels
• Reduces stress and tension
• Improves balance and flexibility
• Improves sleep
• Decreases risk for chronic conditions

24. Physical Activity Reduces Stress
Stress symptoms such as anxiety and depression can
improve with regular exercise, and beneficial effects
appear to equal meditation or relaxation.
People who participate in sports clubs and organised
recreational activity enjoy better mental health, are
more alert, and more resilient against the stresses of
modern living.
References; (1) Physical activity and mental health: current concepts. Sports Med.
2000 Mar;29(3):167-80. (2) The relationship between organised physical
recreation and mental health. Health Promot J Austr. 2007 Dec;18(3):236-9.

25. Ensure Adequate Rest
• Your body needs to get enough sleep (about 8
hours) for optimal health
• Sleep deprivation leads to accelerated aging
and increased risk for chronic disease
• Lack of sleep can make you feel tired and
hungry reducing your ability to live a healthy
lifestyle

26. Abdominal breathing
• Find a comfortable place to sit or lie down, with your feet slightly apart, one
hand on your abdomen near the navel, and the other hand on your chest.
• Gently exhale the air in your lungs through your mouth, and then inhale
slowly through your nose to the count of 4, pushing out your abdomen
slightly and concentrating on your breath. As you breathe in, imagine warm
air flowing all over your body. Hold the breath for a count of at least 4 but not
more than 7.
• Slowly exhale through your mouth while counting to 8. Gently contract your
abdominal muscles to completely release the remaining air in the lungs.
• Repeat until you feel deeply relaxed for a total of 5 cycles. You may be able to
do only 1 or 2 cycles at first.
• Once you feel comfortable with your ability to breathe into the abdomen, it is
not necessary to use your hands on your abdomen and chest.
Practising this exercise for just 10-15 minute a day can have profound health
benefits.

27. Grocery Shopping
• Be prepared
– Plan menus
• Be organised
– Make a list and stick to it
– Coordinate your list with store layout
• Be label savvy
• Be a mindful shopper
Do not shop if you are hungry!

28. Plan Your Menu Ahead
• Know what you’re going to eat for the week
and where
– How many dinners do you need to prepare?
– How many lunches do you need to make?
• Review your food plan and recipes for meal
suggestions and appropriate food items
• Include snacks. What will you snack on?

29. Essential fatty acids: a matter of balance
People are commonly deficient in omega-3 fatty
acids and are eating too many omega-6 fatty
acids. This imbalance increases risk for disease.
Fatty acid Source
Omega-3 Walnuts, Flax seeds, Canola Oil, Cold water fish, Fish oil
Omega-6 Corn oil, safflower oil, soybean oil,
cottonseed oil, sunflower oil
Simopolous A. The importance of the omega-6/omega-3 fatty acid ratio in
cardiovascular disease and other chronic diseases. Exp Biol Med (Maywood).
2008 Jun;233(6):674-88

30. Benefits of omega-3 essential fatty acids
Fish oils (omega-3 fatty acids) have been show
efficacious in treating and preventing a wide range
of diseases including:
• Mood and behaviour
• Dementia
• Eye health
• Skin Disorders
• Cardiovascular Disease
• Arthritis and pain
• Autoimmune disease
Riediger ND, Othman RA, Suh M, Moghadasian MH. A systemic review of
the roles of n-3 fatty acids in health and disease. J Am Diet Assoc. 2009
Apr;109(4):668-79.

31. Do you need a detox?
Symptoms associated with toxic overload
• Headaches
• Muscle aches and pains
• Joint pain
• Allergy or flu-like symptoms
• Chronic fatigue
• Irritability, mental confusion

32. Supporting liver function
Ensure a good supply of nutrients so the liver works
efficiently
• Magnesium, Copper, Zinc, Vitamin C, Vitamin B
family, Protein
Consume plenty of cruciferous vegetables, natures
detoxifiers
• Broccoli, cabbage, bok choy, Brussels' sprouts,
cauliflower
Consider supplementing your diet with a high quality
milk thistle extract
• Milk thistle (Silybum marinarum)

33. Supporting bowel elimination
Restore healthy bacteria
• Lactobacillus acidophilus and Bifidobacterium
Consume plenty of high fibre foods
• Vegetables, fruits, whole grains, legumes
Reduce exposure to causes of “leaky gut”
• Alcohol, anti-inflammatory drugs, processed
foods and food additives, stress

34. Detoxification summary
• Support the liver with nutrition and avoid
exposure to toxic substances
• Promote the health of your digestive system
(bowel) by eating plenty of organic fruits,
vegetables and whole grains
• Ensure your recommended daily vegetables intake
to alkalise your body and promote elimination
trough the kidneys
• Consider a structured, supervised detoxification
programme regularly

35. Body composition analysis
Active tissue mass
Body cell
Fat Free Mass
Mass Intracellular water
Total body
water
Extracellular Extracellular water
Mass
Bone tissue
Fat mass
Fat Mass