The document provides information on healthy nutrition and food sensitivities. It includes: 1) An agenda covering childhood obesity, food sensitivities, calcium myths, gluten intolerance, and a nutritional game. 2) Details on childhood obesity including definitions, statistics on increasing rates, and health risks. 3) Benefits of physical activity for children and different forms of exercise. 4) Common food allergens like dairy, alternatives to dairy, and myths about calcium. 5) Information on gluten, signs of intolerance, hidden foods containing gluten, and gluten-free grains.

1. Healthy Nutrition
Barb Del Brocco, RHN
Registered Nutritionist
barbdelbrocco@gmail.com

2. AGENDA
 Childhood Obesity:
 What is it? Benefits of Physical Activity.
Different forms of Exercise
 Food Sensitivities & Intolerances:
 Alternatives to Common Food Allergens
 Myths about Calcium
 Calcium Food that may surprise you
 What is Gluten
 How do you know if you are gluten intolerant?
 Seasonal Allergies – General Protocol
 Nutritional Game:
 True or False

3. Childhood Obesity

4. Childhood Obesity
What is it?
 A condition where excess body fat negatively affects
a child's health or wellbeing
 Weight is well above the average for a child's height
and age
 Given the many adverse health effects of being
overweight, childhood obesity is being recognized as
a serious public health concern
 Given stereotypes, it can often lead to low self
esteem or even depression

5. Obesity Facts
Over the past 30 years, obesity rates have
tripled due to changes in diets
| | | | |
1978 1988 1998 2008 Today?

6. Obesity Facts
 Changes in society, work and leisure have
affected activity and eating patterns leading to
a rise in obesity
 Approximately 26% of Canadian children ages
2-17 years old are currently overweight or obese.
 59% of adults are now considered overweight or
obese
 Affected adults may die up to 3 to 7 years earlier
than counterparts with a healthy weight

7. Childhood Obesity
 <10% of children are meeting the recommended
60 minutes of physical activity each day
 Studies show children who are obese are more
likely to remain obese as adults
 The number of fat cells an adult will have is
determined by age 18
 Childhood obesity may lead to serious risk
factors for Heart Disease and Stroke.
 Obese children are prone to developing High
Blood Pressure, Type 2 diabetes and Cancer

8. Benefits of Physical Exercise

9. Benefits of Physical Exercise
 Makes you Stronger
 Builds and Maintains Healthy Bones & Muscles
 Prevents Disease Later in Life
 Improves Weight Control
 Gives us Energy

10. Benefits of Physical Exercise
 Decreases Stress
 Better Performance at School!!!!
 Feel Happier and More Confident
 Good for the Heart
 Better Sleep which is needed to grow, repair
our bodies, and fight disease

11. Physical Activity
 Children should spend no more than 2 hours a day
using electronics (Computer games, TV, & Internet)
especially during daylight hours
 Being active is fun
 Start slow and build from there
 Encourage children to be active by playing outdoors

12. Physical Activities
 Play in a sport that you enjoy or can have fun
 Kids should pull parents along (like a rope) when they
want to play...Parents should avoid pushing since you
can’t push a rope??
 When kids enjoy an activity, they want to do more of it
 BOTTOM LINE: Keep the focus on FUN!!

13. Physical Activities
 Perfecting a skill requires practice (e.g. tricycle
before bicycle)
 Acquiring a skill makes a child feel pride and
accomplishment that enhances self esteem
 Participation with friends and family promotes
healthy behaviour including teamwork
 Walking the dog is healthy for the body and mind
 Simple games are a good idea too: Hide ‘n
Seek, Tobogganing, and Outdoor Scavenger Hunt

14. )
Physical Activities
 Take your kids to the park and join in their fun
 Yoga is beneficial too (promotes flexibility and
strength)
 Learn from your kids - let them teach you what
new activity they learned in gym class

15. Physical Activities
 Consider dancing to Music around the house
 Use a Pedometer to count your steps (try to increase your
daily limit from week to week)
 Ride your bikes or walk your kids to school vs. Driving
 Parents need to be role models and be active to make
physical activity a normal part of your family's routine.
Bottom Line:
Our bodies are meant to move. Helping children be
active and eat properly is vital to a healthy life.

16. Our bodies crave movement

17. Food Sensitivities &
Intolerances

18. Food Sensitivities &
Intolerances
 What is it?
 Any symptom that is bothersome
 Symptoms may not appear for a few days, therefore
making it difficult to detect
 May effect you physically, emotionally and mentally

19. Food Sensitivities &
Intolerances
 Different pathways for a sensitivity to enter the
body
 Nose
 Mouth
 Skin
 Any symptom can be a sign of a food sensitivity
that should not be ignored (e.g. constant runny
nose, unusual anxiety or nervousness)

20. Common Food Allergens
DAIRY – Lactose Intolerance
 75-80% of people are Lactose Intolerant
 Inability to fully digest the sugar called lactose
found in milk and dairy products, that is caused
by a deficiency of the enzyme lactase
 Symptoms include:
Nausea, Bloating, Gas, Cramps, and Vomiting
 Need to omit Dairy from diet to avoid symptoms

21. Alternatives to Dairy / Milk
Almond Milk:
 Nutritious and antioxidant rich beverage made from
almonds that is a healthy alternative
 A good source of Calcium and Vitamin D
 Rich in Magnesium, Iron, Zinc, and Vitamin E
 Regular, unsweetened, vanilla and chocolate! flavours
that is low in calories and free of saturated fat &
cholesterol
NOTE:
Those with nut allergies should strictly avoid it!

22. Alternatives to Dairy / Milk
Rice Milk:
 Light & sweet tasting milk produced from rice
 Despite being unsweetened, it has a naturally sweet taste
 Choose a whole grain variety of rice milk
 Also available in chocolate & vanilla flavours
 Healthy choice for Smoothies, Cereal, or right out of the jug

23. Alternatives to Dairy / Milk
Hemp Milk:
 Creamy nutty tasting milk made from hemp seeds.
 Great source of Omega-3 and Omega-6 fatty acids
that are necessary for healthy brain function
 Excellent source of Calcium, Iron, and all ten essential
amino acids.
 Choose an organic variety, made with evaporated cane
juice or one that is completely sugar-free.
 Available in different flavours

24. Alternatives to Dairy / Milk
Soy Milk:
 Made from Soybeans and contains the same high amount
of Protein in Cow’s Milk
 Contains Fiber because it comes from Beans
 Avoid Genetically Modified Soy
 Choose Organic version
 Commonly available in Vanilla and Chocolate flavours

25. 3 Myths about Calcium
1. Milk is good for everyone
 #1 allergen food – we stop producing the enzyme by
the age of two
2. Dairy helps prevent Osteoporosis
 50% of calcium is lost in the pasteurizing process;there is
more calcium found in greens and nuts
3. Calcium supplementation helps prevent osteoporosis
 Best supplements are only 50-60% absorbed

26. COWS get Calcium
.....from Grass not Milk

27. PH SCALE
 PH scale measures how Acidic or Alkaline a substance is
 The pH scale ranges from 0 to 14
 Foods are either Acidic or Alkaline
 To stay alive, a human body will always stay between a
pH of 7.35 to 7.45 (or Alkaline)
 If you eat Acidic foods, minerals such as Calcium in your
bones will be used up to get rid of the Acidic (so that
your body remains Alkaline)
 Milk is in fact, Acidic (i.e. pH <7.0) which can actually
cause Osteoporosis as Calcium is depleted

28. PH SCALE
Human Body: pH Balance is 7.35 – 7.45

29. PH SCALE
EAT LESS: EAT MORE:
• Milk • Fruits
• Sugar • Vegetables
• Meat • Grains
• Alcohol • Almonds

30. Calcium Foods
SURPRISING SOURCES OF CALCIUM:
 Green leafy vegetables: kale, chard, beet tops, collards,
broccoli, brussel sprouts, dandelion, mustard greens and bok
choy
 Root vegetables: parsnips, rutabaga, sweet potatoes, squash,
 Fermented & Organic Soy: tofu, tempeh, miso and edamame
 Beans & Whole Grains: kidney, Blackbean, quinoa, amaranth
 Nuts & Seeds: almonds, pine nuts, hemp seeds, sesame
seeds
 Other Sources: almond butter, sea vegetables, sardines,
cocoa, figs and molasses

31. Gluten
GLUTEN IS IN GRAINS

32. Gluten
What is Gluten?
 A type of protein found in certain grains including rye,
kamut, spelt, wheat, barley, couscous and oats
 1 in 7 people is considered Gluten sensitive or intolerant
 Removing Gluten can sometimes lead to improved
energy, less mood swings, improved concentration, less
inflammation and joint pain, fewer headaches and less
sinus congestion

33. Gluten Intolerance
How do you know?
 A simple blood test called the anti-gliadin antibody test
will confirm existence of Celiac Disease.
 The exact cause of Celiac Disease is unknown with no
known way to prevent it.
 The disease may be hereditary which increases the chance
of early diagnosis and treatment.

34. Gluten
Common symptoms of gluten intolerance:
 Gas, Bloating, Constipation, Fatigue immediately after eating
 Fatigue next day or a gradual decline in energy, irritability,
anxiety, headaches, water retention (can’t get your rings off)
 Dark circles under the eyes
 Lack of weight gain
 Delayed growth in pubescent children

35. Hidden Foods That
Contain Gluten
 Soy Sauce (unless wheat free)
 Ketchup, Gravies, and Salad Dressing
 Some soups
 Barley Malt: a sweetener used in breakfast cereals, snacks,
and convenience foods such as pretzels, muffins, cakes.
 Lunch meats
 Some toothpaste, lipsticks, and supplements
BOTTOM LINE: It must say Gluten Free on the packaging!

36. Elimination Diet
The best way to detect a Food Sensitivity is
to eliminate the food item entirely from the
diet for at least 14 days
 After the 14 day removal period, slowly re-introduce the foods
one at a time and keep a journal of how you feel both physically
and mentally

37. Gluten Free Grains
 Amaranth
 Arrowroot flour
 Buckwheat
 Corn
 Rice
 Millet
 Quinoa
 Teff

38. FOOD ALLERGY
Symptoms
TOP TWO:
1. Fatigue
2. Headaches
Allergies including food sensitivities weaken the
Immune System and other diseases can occur.

39. Highly Allergic Foods
 Corn
 Wheat
 Yeast
 Eggs
 Coffee
 Mushrooms
 Pork
 Nuts
 Soy
 Tomatoes
 Citrus

40. Other Highly Allergic Foods
 Seafood
 Nightshade Vegetables - Tomatoes, Bell Peppers,
Potatoes, and Eggplant
 Chocolate
 Peanuts (mold produces toxins)
 Strawberries (sprayed crop has pores which traps
chemicals even by washing)

41. Seasonal Allergies
General Protocol
 Vitamin C
 Consume Essential Fatty Acids (e.g. Fish Oil)
 Probiotics
 Quercitin
 Bromelaine
Homeopathic Remedy:
Histamina - works just as well as anti-histamine.

42. Nutritional Game:
True or False Questions

43. Nutritional Game:
True or False
Exercise helps to build strong bones

44. Nutritional Game:
TRUE
Through weight-bearing exercises
(jumping, running, dancing, walking),
young peoples' bones acquire both
density and mass. The bones become
stronger and less vulnerable to
osteoporosis later in life

45. Nutritional Game:
True or False
Question:
Skinny people don't need to exercise

46. Nutritional Game:
FALSE
Being thin is not the same as being
healthy. Thin people may be
susceptible to Osteoporosis. Thin
people also benefit from cardio
because it strengthens the Heart

47. Nutritional Game:
True or False
Skipping rope every day is a great
exercise for children

48. Nutritional Game:
TRUE
Skipping is a terrific cardio activity that
burns calories and strengthens
muscles and bones....and its fun too!

49. Nutritional Game:
True or False
Doing sit-ups will flatten your tummy

50. Nutritional Game:
FALSE
Sit-ups or crunches will strengthen
your stomach muscles, but cardio
activity that burns calories (e.g.
riding a bike or walking) will help you
lose excess weight.
Abs are made in the kitchen…

51. Nutritional Game:
True or False
Eating chocolate every day can
be good for your health

52. Nutritional Game:
TRUE
(but only a small square of dark chocolate)

53. Nutritional Game:
True or False
Someone who is Lactose
Intolerance can eat ice cream

54. Nutritional Game:
TRUE
Unless you don't mind the terrible
stomach pain and gas afterwards

55. Nutritional Game:
True or False
Exercise makes you happy

56. Nutritional Game:
TRUE
Exercising releases a mood-boosting
chemical in your brain called Serotonin,
which makes you feel positive and happy
(e.g. Runner’s high)

57. Nutritional Game:
True or False
Frequent headaches could mean
you have a food allergy

58. Nutritional Game:
TRUE
Keep a food journal of what you
consume and how you feel afterwards
as you might discover that you have
a Food Sensitivity

59. Nutritional Game:
True or False
Eating Junk Food Can Lead to Obesity

60. Nutritional Game:
TRUE
Junk food is generally high in calories
and is not real food which
can quickly contribute to weight gain in
children
Hint: Eat Junk Food rarely vs. daily

61. Nutritional Game:
True or False
Any physical activity for children is Good

62. Nutritional Game:
FALSE
Children should be encouraged to do
physical activities that are fun and safe
Hint:Spend more time outside and away from the TV or
computer to promote healthy activities

63. GENETICS… Loads the Gun
LIFESTYLE… Pulls the Trigger!
QUESTIONS?

64. Final Thoughts!
 Food is your greatest ally in helping to prevent
disease and live a healthy life
 A healthy diet, sufficient sleep and regular
exercise helps and brings into balance 80 to 90%
of symptoms
 Lifestyle is more important than Genetics!

65. Contact Info
Barb Del Brocco, RHN
Registered Nutritionist
barbdelbrocco@gmail.com
or
416-985-8849