(VIDEO) Chemistry of Food - What food DOES in the body & how to get the results YOU want
What Different Foods DO in Your Body *How to combine foods and when to eat them to feel HAPPY, HEALTHY & ENERGIZED *Secrets behind different diets & techniques: Ketogenic, Paleo, Intermittent Fasting, Juicing, Vegan, Whole 30, Bulletproof, Food Addiction Meal Plans, Weight Watchers... *How to test, listen & learn about your own body and what works best for you! Watch the video below and outline of notes posted in the copy section under the video. Enjoy! Any questions? Please call the office at 925-788-6300 or email Team@BodyLoveCafe.com
Outline for Class
Some Basic Anatomy
Food - Digestion - Why Care?
Some Basic Chemistry
What Happens - Food Blending
Compare Diets - Food Plans
How to USE Food as Medicine
“Detox” Options plus free Body Love Challenge!
Sensitivities - What Does That Mean?
Upcoming classes:Posted at https://BodyLoveCafe.synduit.com
Some Basic Anatomy
WHAT IS THE GUT?A long tube OUTSIDE of our body! The lining is the barrier between the outside world and the inside of our body. The GI tract is this tube plus accessory organs- food doesn’t pass through Pancreas, Gallbladder or Liver but they’re essential to digestion) Digestion in your body is such a complex, incredible piece of machinery. Here's the lay-person, cliff note version:
Food in mouth - chew to begin breaking it up, release saliva which begins the process of dissolving it & sends a signal to the rest of the GI - "Food incoming, hit your battle stations!"
Swallow - moves food through esophagus and into stomach
Stomach - HCL (stomach acid) released and starts breaking food down into a mush that is released about a spoonful at a time into your small intestines - essential also for the stomach acid to kill bacteria - keep that acid HIGH
Pancreas - behind tummy, attached to SI at duodenum. Regulates blood sugar (insulin & glucagon), secretes pancreatic juice to help digest food in SI
Gall Bladder - small pouch behind liver that collects the bile (produced in liver), then releases bile into SI when signalled to assist digestion of fats
Small Intestine (SI) - enzymes and bicarbonate from the pancreas help to extract nutrients from the food which then permeate (pass through) the gut lining and into the bloodstream as fuel for the body - approx. 22 feet long (duodenum, jejunum, ileum) - key for nutrient absorption
Liver - aids in digestion by producing bile for fat metabolism, filters GI tract blood - large 3 lb organ
Large Intestine/Colon - reabsorbs salt, water and processes waste (what your body didn't need/use for fuel) and eliminates from the body, approx 5’ long, where food spends the most time in transit. (cecum, colon, rectum)
Food - Digestion - Why Care?
1. Digestion-it’s our FUEL
It’s the process of breaking down our food into nutrients to nourish every cell in body - literally supporting ALL function!
If food went straight to bloodstream it would be as deadly as poison. If digestion did not happen - we could eat everything but still starve to death.
2. To Be HAPPY - “Second Brain”, Moods, Mental Health
Over 100 million neurons in the gut that operate independent of the brain (ENS-Enteric Nervous System) but communicates back and forth with brain.
Gut essential to brain health - 80-95% of serotonin (“feel good” hormone) made in gut.
From John Hopkins MD Research Director - ENS may trigger big emotional shifts experienced by people coping with irritable bowel syndrome (IBS) and functional bowel problems such as constipation, diarrhea, bloating, pain and stomach upset. “For decades, researchers and doctors thought that anxiety and depression contributed to these problems. But our studies and others show that it may also be the other way around,” Researchers are finding evidence that irritation in the gastrointestinal system may send signals to the central nervous system (CNS) that trigger mood changes. (IT GOES BOTH WAYS!!!) Bottomline: unhappy brain= unhappy gut AND unhappy gut = unhappy brain
3. Immune System - Fight Infection and Disease
The gut lining (epithelial tissue) is home to over 70% of our immune system cells!!! (GALT)
Although it may not be obvious, there is a clear connection supported through research & clinical practice between digestive problems and allergies, arthritis, autoimmune diseases, IBS, acne, chronic fatigue, mood disorders, autism, dementia and cancer.
“Leaky Gut” aka “Increased Intestinal Permeability” triggers an immune response (medically recognized in research, yet still contested in many medical practices)
4. Bacteria Baby - We rent a Duplex
We are a mix (likely 1:1.34) of “bacteria” and “human” cells. What research knows so far - gut home to over 500 species of bacteria = 3 pounds!
Balance, overgrowth or absence of these bacterial strains contributes to weight, disease and health.
Impact personality, health, they “call to you”, dictate cravings.
5. Prevent Disease - Lifestyle vs Genetics
High blood glucose causes hardening of the arteries, leads to heart attack, stroke, or decreased circulation in feet. Heart disease is leading cause of diabetes-related DEATH (2-4x higher risk).
Alzheimer’s - “Type 3 Diabetes” - insulin resistance in the brain. Research from Journal of Diabetes Science & Technology stated: “We conclude that the term “type 3 diabetes” accurately reflects the fact that AD [Alzheimer’s Disease] represents a form of diabetes that selectively involves the brain and has molecular and biochemical features that overlap with both type 1 diabetes mellitus and T2DM [Type 2 Diabetes Mellitus]”
Some Basic Chemistry
MACRONUTRIENTS VS MICRONUTRIENTS? Macronutrients are the structural and energy-giving caloric components of our foods that most of us are familiar with. They include carbohydrates, fats and proteins. Micronutrients are the vitamins, minerals, trace elements, phytochemicals, and antioxidants that are essential for good health. CALORIE- think unit measurement of ENERGY. Almost all food has a protein, carbohydrate, & fat blend, but foods often have one macronutrient that dominates and that’s how we refer to them in lay terms - ex. “Eat low-carb”.
PROTEIN - Breakdown proteins into amino acids
used in almost all biological processes, makes up cells, muscles, cell structure, forms antioxidants, hormones, maintains healthy nerves, produces red blood cells (hemoglobin), in muscles, ligaments, tendons, organs, glands, nails, hair, fluids, essential for bone growth, enable vitamins & minerals to fxn, - think “body’s building blocks”)
Protein makes up greatest portion of body weight after water
Can also provide energy if not enough carbs/fats in diet (otherwise carbs/fats used first for energy)
Best choices: from animal sources in order to have essential amino acids from meat (beef, wild game), poultry (chicken, turkey, other fowl), fish & eggs
CARBOHYDRATES (“CARBS”)- Breakdown of carbohydrates into glucose (sugar) and into vitamins/minerals
Glucose can provide energy to all cells, but is only actually required in a minimal amount for red blood cells (Fat & ketones burn cleaner and preferred source of fuel for brain and heart)
Glucose is used up quickly in the body and stored as fat in our tissues. (See notes on Ketosis & Diabetes for more information)
Can make you feel sleepy or assist with mood (complex carbs such as sweet potato). We just get more than we need and often from poor to toxic sources
From veggies (carbs) we get soluble and insoluble fiber - both undigested (doesn’t go in bloodstream) - soluble breaks down into a gel with fluid & insoluble passes thru mostly intact - both excreted from body
Simple carbs are very quickly assimilated into the bloodstream which will typically create a blood sugar (glucose) spike (ex. Fruit, sugar) and Complex carbs are released slower, typically containing fiber (ex. Sweet potato, broccoli). Several complex carbs strung together make up a starch.
Different types of sugar & sweeteners (ex. Fructose, agave sucrose, glucose, dates, honey, maple syrup, maltitol, erythritol, xylitol, stevia, monk fruit)
SUGAR - Research has demonstrated that sugar is one of the most highly addictive drugs.
The American Medical Association (AMA) said way back in 1942 that "The consumption of sugar and other relatively pure carbohydrates has become so great during recent years that it presents a serious obstacle to the improved nutrition of the general public."
In 1942 sugar consumption was 4 lbs per person per month. We've seen the result of that in the multitude of chronic illness and disease we experience and today the sugar consumption is about 14 lbs per person per month!
It is best to skip all forms of sugar including refined, processed, organic, raw, natural, artificial. Agave is marketed as a good choice but it is 90% fructose which leads to weight gain and potential health ailments. Stevia if used in natural green leaf form (you grow it) can be fine, but most Stevia we encounter is heavily processed white powder, often with toxic (undisclosed) ingredients and no better than an artificial sugar.
To sweeten use raw local honey or grade B (dark) maple syrup and use both sparingly. (See variations for situations where even these can not be used). Consider using blueberries to sweeten (ex. smoothie).
FAT - Breakdown of fats into fatty acids
provides half or more of body’s energy needs
Manages body inflammation, makes up myelin sheath around nerves to send electrical messages, large component of brain, cell structure, skin, transports fat soluble vitamins, forms steroid hormones
Fat does NOT make you fat - sugar makes you fat - Research reveals truth about fat but mainstream slow to catch on. (ex. Time magazine article, “It’s Time to End the Low-Fat Myth” - Harvard School of Public Health paper.)
Saturated Fat, Monounsaturated Fat, Polyunsaturated Fat
Dairy - different types, best choices in order (grass fed, organic, raw), lactose/casein, allergy vs sensitivity
ESSENTIAL - means you must get DAILY from diet because we can not make in the body.
Essential Amino Acids (broken down from protein)
Phenylalanine, Valine, Leucine, Isoleucine, Lysine, Threonine, Tryptophan, Methionine (and Histidine for infants)
Essential Fatty Acids (broken down from fat)
Your body is able to make most of the fatty acids it needs from other fats (from diet). However, there are two types of fatty acids that your body is unable to synthesize: linoleic acid (omega-6 fatty acid) and alpha-linolenic acid (omega-3 fatty acid). Alpha-linolenic acid is converted in the body to the active forms of omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Cod Liver Oil
Detox Shake (pumpkin seeds, flaxseed)
Feed for a Balanced Gut:
Prebiotic - raw jicama, raw asparagus, inulin (in many supplements)
Green veggies - broccoli, cauliflower
Coconut oil (antibacterial, antiviral, antifungal)
NOTE: some patients with digestive disorders won’t be able to tolerate pre or probiotics, a protocol will have to be initiated to heal the gut before introducing (ex. SIBO)
Alternatives to Antibiotics:
Antimicrobials like coconut oil, oregano oil, tea tree oil, grapefruit seed extract (internal use controversial)
St. John’s Wort - antiviral
Andrographis and/or Echinacea- viral, bact, parasitic infxn
Holy Basil (aka tulsi) - antibiotic for bact/virus
IF taking antibiotics, best to take a probiotic with them & after
Gut bacteria also produce hundreds of neurochemicals that the brain uses to regulate basic physiological processes as well as mental processes such as learning, memory and mood. For example, gut bacteria manufacture about 95 percent of the body's supply of serotonin, which influences both mood and GI activity.---American Psychological Assoc (Current research shows aFMT is BEST, not mainstream yet)
PROCESSED FOODS vs WHOLE FOODS
The best foods are the ones without ingredients that you make at home - focus on those being the bulk of your diet.
What Happens When I Eat….?Calorie Counting - more important is what type of foods do you eat and WHAT do they do in your body - this is the chemistry part. Think of calories as ENERGY and 100 calories of fruit is different than 100 calories of steak. Of course, if you eat more calories (energy) than you USE, then it will be stored in the tissue as fat - even if eating quality food. - so eat NUTRIENT DENSE FOOD! Short Version -
Carbs break down into sugar, burned quickly as energy, any excess energy not used is stored in tissue as fat. Good veggies/fruits filled with antioxidants and phytochemicals beneficial for good health. Beware fruit today is a far cry from fruit in the past - think “nature’s candy”. Best fruit choices would be avocado, lemon, lime, coconut (fat), berries in moderation.
Fat breaks down into fatty acids, long lasting fuel source, must be high quality. Makes food taste good, is satiating.
Protein breaks down into essential amino acids, also need high quality and what the animal eats - you eat! Must get daily needed amount but if overdone then body converts to sugar! (gluconeogenesis). How prepped and cooked is significant.
Combining Significant amount of leafy greens, ½ cup veggies, 2-6oz protein, 1-2 servings of fat, optional ⅓ c of complex carb (quinoa, sweet potato, basmati rice, chickpeas, lentils - best served at dinner), spice, small amount of fermented foods - all of the above in a variety High fat in absence of carbs is effective (don’t mix high fat and high carb even when good quality food because body will always burn sugars first and that will change the use of the fat with greater potential to oxidize) Fruit - okay to omit (make sure you get antioxidants), some bodies handle best with digesting fruit by itself, others need to blend fruit with fat, or fruit with a protein and carb for the purpose of slowing the digestion and release of sugar - however - many people do not respond well to fruit and protein mixing (the different processes to digesting both macronutrients can contribute to protein “rotting” in the gut) - one way to mitigate this is with a digestive aid. Not a problem to eat together if digestion is healthy.
Sugar vs. Fat as Fuel
Glucose (Blood Sugar) and Insulin
And as long as insulin is present (in other words, as long as dietary sugar and starch keep coming in) it becomes impossible to burn fat at the same time.
Fire analogy for fuel -carbs kindling (brown rice/beans = twigs, refined breads/pasta = paper), alcohol = gasoline, sugar= rocket fuel (all burn fast - replace fuel often!); fat=slow burning log
All forms of carbohydrates (fruits, veggies, grains, starches) are broken down into glucose (sugar) by your body with then signals the release of insulin. The insulin pushes the glucose (sugar) into your cells which then makes you hungry again. The sugar now in your cells is very quickly used and extra turned into fat on your body. Meanwhile your blood sugar has now crashed and you're starving and experiencing cravings.
Experience the Rollercoaster:
Eat large amount of simple carbs/sweets
Blood sugar rises fast
Temporarily feel good, maybe a high
Pancreas secretes insulin
Insulin quickly moves sugar from blood to tissues (where it is used for energy and then the excess stored as fat)
Blood sugar is now low and we “crash”
Feel terrible (see low blood sugar symptoms)
Quickly grab another simple carb/sweet to feel better - need energy
Blood sugar spikes again
Round and round we go...
Comparing Diets & Food Plans
Ketosis - If you get your energy (calories) primarily from fat, have a low amount of protein (get the essential amount) and a low amount of carbohydrates (large amount leafy greens, low/eliminate starchy veggies, no fruit/grains/sugar) you will enter a state of KETOSIS.
It typically takes a minimum of 3 weeks to get to this state (ask Dr. B for tips to get there in a manner of days).
In this state your body will burn the fat from your diet as fuel and then grab from stored fat for fuel (quick weight loss, low insulin levels).
Important to have breaks between meals, to not overeat amounts/protein and strictly avoid high carbs.
Most people opt for a HFLC style of eating which is often healthier than what they are doing now, but don’t deliver the same benefits as ketosis.
Careful to not just add fat without subtracting carbs - surefire way to gain.
There can be a period of adjustment to go from “sugar burning” to “fat burning”, some bodies thrive on this plan & others don’t
You need to be able to metabolize fat to have this be effective!
Do NOT engage in JUNK KETO - an excuse to eat tons of bacon, cheese & pork rinds - not wise!!!!
Examples of ketogenic macronutrient ratios: Strict Keto Moderate Keto High Fat Low Carb (HFLC)Fat - 80% Fats - 65% Fats - 50%Protein - 15% Protein - 25% Protein - 25%Carbs - 5% Carbs - 10% Carbs - 25% Ketones are “magic”, both the heart and brain run 25% more efficiently on ketones than blood sugar. Doctors are scared of ketoacidosis, but ketosis is the normal physiological state - even the normal state of man. -Dr. Richard Veech, researcher US National Institutes of Health (paraphrased from Primal Body, Primal Mind) A true Keto diet is not high in protein, it has just enough for you to get the complete and essential amino acids from animal protein sources - often just 2-3 oz per meal. That may seem surprising, but that is what a true Keto meal is like. This saves you a lot of money and also means less work for your body. If you are attempting to be a “fat burner” but keep eating excess protein, your body will convert it to glucose and produce insulin.
VEGETARIAN DIET: A vegetarian diet focuses on not eating animal products (but may include dairy or selective animal protein sources) and a vegan diet focuses on no animal products at all.The most common issue that arises is an over-consumption of carbohydrates or eating “junk-health food” such as gluten-free cupcakes or vegan brownies or excessive pastas, etc.
A vegan or vegetarian diet is often lacking in nutrients that support mental health, such as vitamins A, D and B12, and minerals like zinc and iron.
Studies show that vegans and vegetarians suffer more depression and anxiety than those who include meat and other animal products in the diet.
Heme iron is only found in animal-based foods (about 40% of the iron in meat, poultry and fish is heme). It is typically absorbed better than non-heme iron.
There is no doubt that we evolved to eat animal products but if you want to eat vegetarian or vegan consider a few things.
First, examine the reasons why & get accurate information - not propaganda (from both sides of the issue!).
My personal preference is to always follow what is healthiest & every “body” is unique. If your body thrives with veggies please use lab tests to verify you are getting what you need.
Do keep in mind you will have to make a greater effort to get your essential nutrients in daily. This is possible, it’s just more work, especially if choosing to be vegan.
If this choice is for animal rights, consider looking into what’s involved with produce agriculture.
If possible to include eggs or quality dairy or fish (watch pollution) that would be better. Grass-fed beef even 1x/week has benefits. If after this you still do not want to consume any animal products of any kind, it is essential to consume a high quality supplement (such as Detox Balance ore Veg-E vegan shakes) to get your essential nutrients. Take great caution not to overdo the carbohydrates. Consider trying our keto vegan meal plan during the Body Love Challenge (free meal plan provided).
Be willing to follow your body’s health needs IF they arise, even if it is temporary. (ex. Increase protein following surgery)
VITAMIN B12 deficiency is strongly linked with psychiatric symptoms such as depression, irrational anger, obsessive-compulsive behavior and dementia. True B12 is found only in animal foods. Best sources are liver, meat and seafood.
VITAMIN A helps us deal with stress and produce feel-good chemicals; it also help us stay focused and complete tasks. Best sources are liver, cod liver oil, butter and egg yolks.
Vegetarian by DESIGN or need? There may be medical reasons why you don’t want to eat meat (ex. Low HCL) that should be addressed. There may also be medical conditions where a vegetarian or vegan diet is the BEST treatment, even if temporary (ex. Hydrogen Sulfide SIBO or LIBO).
FEED YOUR SOUL Meal Plan & Foods to AVOID:
Many food products and beverages in the modern diet can affect the nervous system and lead to depression and mental illness: REFINED SWEETENERS, including sugar, high fructose corn syrup, dextrose, fructose, fruit juices, etc. MODERN VEGETABLES OILS, including hardened shortenings, margarines, spreads and liquid oils. MSG, which is often not labeled. Almost all processed foods contain MSG, even low fat dairy products. ADDITIVES including artificial dyes, flavorings and preservatives. WHEAT and other gluten-containing products, for those with gluten sensitivity, poor digestion & leaky gut. SOY products depress thyroid function and block many nutrients important for mental health. Fermented soy is typically fine. ASPARTAME (in Nutrasweet and Equal) is associated with panic attacks, depression, bipolar disorder, memory problems and other symptoms of mental illness. GMOs (Genetically Modified Organisms) can disrupt gut flora; the herbicide Round-Up used on GMOs is associated with a rise in autism.
MORE DIET COMPARISONS:
What do most have in common?: No sugar, fast food, processed food, soda. Eat nutrient-dense foods. Remember what you have learned about metabolism and the effects of chronic dieting - make health the focus and develop skills for a lifetime of healthy eating!
FOOD PYRAMID - Volume = what LOOKS like the most amount of food on your plate
FOOD PYRAMID Note:Macronutrients = the percentage of energy (calories) you get from each food item. Small amounts of FAT equals more calories/energy, large amounts of GREENS equals very little calories/energy. Don’t forget - impact on blood sugar is key! The above pyramid still equals ANY of the following scenario examples:65% fat, 25% protein, 10% carb (veggie/fruit)60% fat, 25% protein, 15% carb (veggie/fruit)50% fat, 30% protein, 20% carb (veggie/fruit) How to Use Food as Medicine?Discussion, questions, answers - take your notes here: Pros/Cons - when/what to use, when/what to avoid:Intermittent Fasting (IF)_____________________________________Juicing__________________________________________________Keto Tea_________________________________________________Meal Plans_______________________________________________Digestive Issues__________________________________________Adrenal Fatigue/Exhaustion________________________________Allergens_______________________________________________Detoxification___________________________________________Elimination Diets________________________________________Weight Loss____________________________________________ Restoring Health - Start at the middle and work your way out…
“Detox” Options Plus Body Love ChallengeFREE Challenge! (We hold this free class 1-2x per year - ask office for next date)
Meal Plan choices provided including FYS (balanced), Keto, Vegetarian, HFLC & Vegan (Plus Detox book for those doing it)
Optional weigh-ins with monitoring & prizes
Optional Smoothie class-Highly recommend w/Taste Samples!
Each class will include detailed information & education regarding: meal prep, grocery shopping, eating out, tips & tricks for success, answers to your questions as you are in it!
Each class will include fun education on a new topic each week including: Thyroid Health, Adrenal Health, Digestion, Food for Mental Health, Hormone Balancing, Gut Flora & Bacteria, Sleep, Stress, ADHD, and more.
4 short weeks - Let’s Get This Done!
Food Sensitivities - What Does That Mean?
A food intolerance, (aka food sensitivity) occurs when a person has difficulty digesting a particular food. Food intolerance, also known as non-IgE mediated food hypersensitivity or non-allergic food hypersensitivity, refers to difficulty in digesting certain foods. This can lead to symptoms such as intestinal gas, abdominal pain, diarrhea, bloating, migraines, headaches, cough, runny nose, “feeling under the weather”, fatigue, and hives. Most important to realize that a food sensitivity is an ERROR MESSAGE. It is the body launching an “alarm reaction” to a benign stimulus - those foods should not be an issue. This is always a sign of deeper issues to be resolved. See below for two different ways to handle food sensitivities.
What is Nutrition Testing? Plus DEMOAs part of our Functional Health approach we mix Eastern & Western medical knowledge to get a full snapshot into the health of our patients. This means cutting-edge research with the BEST functional med labs (blood labs, urine, stool or saliva tests when needed) blended with ancient eastern practices including energy & “woo-woo” techniques (NRT & MFT) Food Sensitivities can arise from structural/physical issues such as misalignment, (ex. Spinal or Hiatal Hernia) lack of HCL or digestive enzymes, Hyperpermeability syndrome (aka “Leaky Gut”), overgrowth of bacteria in the Small Intestines (SIBO) or lack of essential bacteria in the colon (dysbiosis). Sensitivities may also occur as a reaction to a dysfunction in the hormonal cascade (HPA or HPT axis), from an incorrect neurological reaction to benign stimulus (see AAT below), from psychological stimuli (food associated with a negative event or experience) and cravings can be bacterial-driven. In our Functional Health Exam & ROF we sort this all out and use Nutrition Testing (NT) to help monitor and select the appropriate nutrients or herbal remedies from visit-to-visit. Nutrition Testing combines the use of the body’s electricity (or energy), acupressure organ points, neurological reflexes and stress testing. It is a fast moving system that allows us to incorporate all the tangible knowledge we have of the patient (exam, labs, symptoms) and search the intangible (energy) to find the best remedy for that specific patient.
What is Advanced Allergy Therapeutics (AAT) Testing?Advanced Allergy Therapeutics is excellent for testing & treatmentAdvanced Allergy Therapeutics (AAT) offers a unique & highly effective approach in treating the many symptoms associated with allergies and sensitivities. AAT is a precision-based therapy that treats the organ systems involved in an overreaction. AAT does not treat the immune system; instead, the therapy focuses on inappropriate reactions to a harmless substance in relation to the organs systems to produce rapid, long-term results for the relief of associated symptoms. AAT merges 21st century science with 3,000-year-old traditional acupuncture principles in offering an effective alternative in the treatment of symptoms associated with allergies and sensitivities. AAT finds and treats that sympathetic response (the ERROR MESSAGE) and decouples that neuro link between the body’s “alarm mode” and the benign stimulus. This can include outside stimuli (food, environment, pets) and inside stimuli (sensitivity to your own digestive fluids, enzymes, acids, etc) and mental stimuli (emotional connections) - a truly profound technology!
Please feel free to ask Dr. Zachary questions after class or any other member of the Body Love Cafe Team. You may also call 925-788-6300 or email Team@BodyLoveCafe.com with questions. Body Love Cafe - Dr. Brandy Zachary, DC, ACN - 925-788-6300 - Team@BodyLoveCafe.com - Walnut Creek, CA 94598(c)2019 Body Love Cafe by Dr. Brandy Zachary, DC. Statements not evaluated by FDA, not intended to diagnose, treat, cure or prevent any disease. #hashimotos #thyroidhealth #BodyLove #sibo #sifo #chocolate #Protein #Fat #Carb #California #Eastbay #Sanfrancisco #nutrition