Diet as Disease Prevention (Learning to handle food cravings

1
Diet as Disease Prevention(Learning to handle
food cravings addiction)

• Presented by
• Dr. Kerrie Saunders, MS, LLP, PhD

www.DrFood.org
2
Objectives

• The Concept of Integrated Medicine
• Trends Associated with Excess Body Weight
• Obesity Metabolic Syndrome
• BioElectrical Impedance Assessment
• Tips for Optimal Health and Weight
  Management

3
Other Applications for Optimal Nutrition

• Candida albicans
• Multiple Sclerosis
• Migraine Headaches
• Asthma
• Angina
• GERD (acidic)
• Fibrocystic Breasts
• PMS/ Menstrual
• Hypoglycemia
• Tendonitis (manganese)

• Cancer
• Osteoporosis
• Ear infections (dairy avoidance)
• Arthritis (Osteo-, Rheumatoid, etc.)
• Gout (folic acid, cherries purine
  avoidance)
• Gastrointestinal (IBS, Colic, Allergies,
  Crohns, Colitis, Constipation,Dyspepsia,
  Indigestion)

4

• Integrated Medicine
• Traditional Medicine, Surgery, Prescriptions
• Acupuncture Acupressure
• Oriental Medicine Ayurvedic
• Massage Therapy Medical Hypnotherapy
• Chelation Therapy Detoxification
• Food and Fitness/ Lifestyle Factors

5
Food and Fitness Consultations

• Weight loss or maintenance
• Allergies or intolerances
• Chronic diseases (high cholesterol, gout,
  arthritis, c-v, cancer, diabetes,
  atherosclerosis, etc.)
• Couples one or both on a special diet
• Athletic performance enhancement
• Medication reduction or elimination

6
Functional Food Consultations

• About You Intake and Client Agreement
• Personal and Genetic Family Hx
• Food cravings
• Food aversions, allergies, intolerances
• Exercise and Lifestyle baselines
• BioElectrical Impedance Assessment
• Zinc Tally
• pH urine and saliva
• Rx and Supplements
• Strategy includes food, fitness, lifestyle
  factors, products when appropriate to discuss
  with physician
• 2 copies of Summary

7
Recommendations from Preventive Medicine

• Different criteria raises the bar

8
General Precautions

• Work with a competent physician
• Know as much as possible about your family
  medical history
• Be sure all supplements, herbs and
  prescriptions are compatible

9
Learn how certain foods can help or hurt
New Bestseller!

• Diabetes
• Arthritis
• Obesity
• Osteoporosis
• Cancer
• Cholesterol
• Stroke and Heart Disease
• High Blood Pressure
• Lactose Intolerance
• And much more!

243 pages 286 cited Research
References Lantern Books, 2003 ISBN 1-59056-038-8
10
Includes 19 Photocopy-Ready Handouts!

• Diet and Diabetes
• Essential Fatty Acids
• Exercise
• Fiber
• High Blood Pressure
• Iron
• Lactose Intolerance
• Phytonutrients and Antioxidants
• Potassium
• Purines and Gout
• PCRM Diet What to Eat

• Family Resources
• Arthritis and Diet
• The B Vitamins
• Building Better Bones
• Cancer and Diet
• Cholesterol, Stroke and Heart Disease

11
Changes to Our Dietary Composition (1906-1981)

• Increased fat, sugar, animal protein,
  packaged products
• 40 decrease in plant foods

12
Other Changesto our Foods
www.DrFood.org

• Salted
• Hydrogenated
• Homogenized
• Pasteurized
• Refined
• Bleached
• Sugared

• Artificially Flavored
• Artificially Colored
• Artificially Sweetened
• Synthetically Fortified
• Chemically preserved

13
Serving Sizes
14
Research on Diet and Disease
www.DrFood.org

• TOO MUCH
• Saturated fats
• Trans fats
• Cholesterol
• Animal protein
• Chemical Additives
• Refined, processed, packaged, junk

• NOT ENOUGH
• Phytonutrients
• Antioxidants
• Fiber (Soluble Insoluble)
• Water
• EFAs

15
Obesityand Sarcopenia
16
Obesity

• Over 1/3 of all Americans currently suffer from
  obesity.
• Americans spend over 30 billion EVERY YEAR on
  quick fixes for the side effects of obesity.

17
Obesity Trends in the USA light blue about
10 medium blue 10-14 dark blue 15-19
18
Obesity Trends Among U.S. AdultsBRFSS, 1985
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
19
Obesity Trends Among U.S. AdultsBRFSS, 1986
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
20
Obesity Trends Among U.S. AdultsBRFSS, 1987
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
21
Obesity Trends Among U.S. AdultsBRFSS, 1988
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
22
Obesity Trends Among U.S. AdultsBRFSS, 1989
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
23
Obesity Trends Among U.S. AdultsBRFSS, 1990
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
24
Obesity Trends Among U.S. AdultsBRFSS, 1991
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
25
Obesity Trends Among U.S. AdultsBRFSS, 1992
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
26
Obesity Trends Among U.S. AdultsBRFSS, 1993
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
27
Obesity Trends Among U.S. AdultsBRFSS, 1994
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
28
Obesity Trends Among U.S. AdultsBRFSS, 1995
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
29
Obesity Trends Among U.S. AdultsBRFSS, 1996
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
30
Obesity Trends Among U.S. AdultsBRFSS, 1997
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
31
Obesity Trends Among U.S. AdultsBRFSS, 1998
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
32
Obesity Trends Among U.S. AdultsBRFSS, 1999
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
33
Obesity Trends Among U.S. AdultsBRFSS, 2000
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
34
Obesity Trends Among U.S. AdultsBRFSS, 2001
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
35
Effects of Excess Bodyweight

• C-V disease
• Kidney stones or kidney failure
• Cancer
• Varicose veins
• Arthritis, gout
• Diabetes
• Hypertension
• Other warning signs and side effects Less
  activity, depression, snoring, decreased
  immunity (T-Cells), excess sweating, fatigue,
  etc.

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Diabetes Risk
Incidence of New Cases per 1,000
BMI Levels
firstline therapy
Knowler WC, et al. Am J Epidemiol
1981113144-156.
37
Hypertension
60
50
40
Percentage
30
20
10
20
25
30
35
40
BMI
firstline therapy
Relationship between BMI and crude percentage of
women reporting medical problems, surgical
procedures, symptoms, and healthcare utilization.
Brown WJ, et al. Int J Obes 199822520-528.
38
Hysterectomy
40
35
30
Percentage
25
20
15
20
25
30
35
40
BMI
firstline therapy
Relationship between BMI and crude percentage of
women reporting medical problems, surgical
procedures, symptoms, and healthcare utilization.
Brown WJ, et al. Int J Obes 199822520-528.
39
Back Pain
35
30
Percentage
25
20
15
20
25
30
35
40
BMI
Relationship between BMI and crude percentage of
women reporting medical problems, surgical
procedures, symptoms, and healthcare utilization.
Brown WJ, et al. Int J Obes 199822520-528.
40
Fatigue
35
30
Percentage
25
20
15
20
25
30
35
40
BMI
Relationship between BMI and crude percentage of
women reporting medical problems, surgical
procedures, symptoms, and healthcare utilization.
Brown WJ, et al. Int J Obes 199822520-528.
41
More Than Five GP Consultations
30
25
Percentage
20
15
10
20
25
30
35
40
BMI
Relationship between BMI and crude percentage of
women reporting medical problems, surgical
procedures, symptoms, and healthcare utilization.
Brown WJ, et al. Int J Obes 199822520-528.
42
Victims of Obesity

• 95 of dieters go on diet after diet, only
  to gain most or all of the weight back
  within one year.
• Surgical measures include intestinal
  bypass, stomach bypass, gastric stapling,
  suction lipectomy, etc.

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Big Fat Lies(Lies about fats in advertising)

• 2 Milk is actually about 35 calories from fat
• 1 tsp. Cow butter (100 calories from fat)
  in a glass of water is 98 fat free, yet
  100 of its calories are from fat.
• Note The body satiates on calories, not
  on food weight or portion!

44
Source Credit Physiology of Behavior, Standish/
Carlson, 46-55
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natural chemistry
substance
Normal
Addicted/ Using
Withdrawal/ Craving
46
Neurotransmitters and NeuropeptidesMost Often
Involved in Addiction

• Epinephrine (adrenaline)
• Norepinephrine
• Gamma-aminobutyric acid (GABA)
• Cortico-Releasing Factor

• Dopamine
• Serotonin
• Neuropeptide Y
• Endorphins
• Acetylcholine
• Cholecystokinin
• Enkephalin

Source Credits Addiction-Free Naturally, Mars
and Craving Brain, INR
47
Food Cravings

• Intense desire to eat a particular food, NOT
  hunger related
• The more you fight it, the more it intensifies
• The youngest in a population have the most
  frequent and strongest cravings

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Food Cravings

• Women tend to crave chocolate and sweets, (esp.
  PMS) and say it is due to stress, advertising, or
  boredom
• Men tend to crave fat foods (chili, steak,
  pizza), and say it is due to hunger

49
Chemical Dependence A Working Definition

• Chemical Dependence is a process whereby the
  neurochemistry of an individual is dependent upon
  external substances, until behavioral
  intervention disrupts and redirects the person.

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General Drug Metabolic Pathways
SEDATIVES, Hypnotics, Tranquilizers, Sleeping pills, Seconal, Quaaludes, Valium, Librium, Xanax, Antianxiety, Barbiturates, Hashish, Alcohol, Cannabis, Nicotine (DA, OP)
STIMULANTS, Antidepressants, Speed, CAT, Amphetamine, Uppers, Methamphetamine, Crank, Crack, Cocaine, Nicotine, Sugar, Chocolate, Caffeine (NA, SE, DA)
OPIATES, Heroin, Morphine, Endorphins, Enkephalins, Darvon, Codeine, Demerol, Methadone, Dilaudid, Exorphins, Casomorphin, Gliadin, Gluteomorphin, Gliadomorphin, MIF-1, Chocolate (DA, OP, NE)
HALLUCINOGENS, Psychedelics, PCP, LSD, DMT, Angel Dust, Peyote, Psilocybin, Mescaline, Mushrooms, (Cannabis) (SE)
Dopamine
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• How can we help correct it?
• Avoid your personal triggers
• Identify potential allergens
• Increase healthful brain boosters
• Nutrient deficiency correction
• Electrolytes
• Use targeted and corrective foods

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Why identify allergens or intolerances?

• Allergic-addiction is an internal reaction to
  a perceived toxin.
• Unmetabolized food particles enter the
  bloodstream, where antibodies attach.
• Particles deposited in tissues cause inflammation
• Opioids are released to help body cope,
  producing a brief high emotional boost
• Pain or emotional suffering afterward, starting
  a new cycle
• Hangovers/Withdrawal can occur between doses

53
Choose Serum IgG

• Only a small minority of food allergies can be
  identified by skin tests or IgE RAST blood
  tests.
• (patients continue to suffer with RA, IBS,
  migraines, asthma, mood disorders, etc.)
• James Braly, MD

54
Choose Serum IgG

• NeuroScience
• ImmunoLabs
• Genova (Great Smokies Diagnostics)
• Metametrix

55
Tyrosine (DA, NE) and Foods

• Legumes Beans, Peas, Lentils
• Lowfat tofu
• Tempeh
• Soy beans
• Quinoa ?

I feel alert and able to concentrate
56
Tryptophan or Serotoninin Foods

• Almonds
• Avocado
• Banana
• Blue-red plums
• Dates
• Eggplant
• Kidney Beans
• Lentils
• Papaya

• Passion Fruit
• Pineapple
• Plantain Banana
• Quinoa
• Red Plum
• Tempeh
• Tofu
• Tomato

I feel good and have a satisfied appetite
57
Obesity is Expensive

• Obesity raises a person's healthcare costs by
  36 and medication costs by 77 .
• Smoking and drinking raises healthcare costs by
  21 medication costs by 28.
• Study Obesity Harder on Health Than SmokingBy
  Deena Beasley (AOL Health News) www.aol.com

58
Explanations for Obesity
BC Insensitive to leptin does not signal satiation Consuming too many calories for activity level
Faulty (excess) fat storage mechanism Continuing with poor family dietary habits
Depressive BC seeking endorphin stimulation (genetic or situationalor both) Consuming excess fat and cholesterol, andinsufficient U/CC serotonin depletion
59
Atkins/Zone/Sears/Eades/ High Protein Diet
Problems
www.DrFood.org

• Sears on his own diet 100 g. protein (30),
  carbohydrate (40), fat (30) 1330 calories
  for a 65 man starvation diet.
  (no published studies in any medical journal)
• Kidney/ liver disease or failure, osteoporosis,
  GERD, constipation, halitosis, malodorous sweat,
  malnutrition
• Usually after 3-6 months, metabolic reset

60
Protein Recommendations, as a percentage of
calories

• Sears 30
• Atkins 25-33
• World Health Organization Minimum 5
  Optimal 10-15
• Human Breast milk contains 5-8
• Am. College of Preventive Medicine 20
• US RDA 10-15
• PCRM 10-15
  
  

61
Protein Related Disease

• Too little protein Kwashiorkor
  Incidence about 0 in USA
• Too much protein Osteoporosis, Arthritis,
  Kidney Disease Incidence 10s of millions
  in USA (add related saturated fat and
  cholesterol to get cardiovascular
  disease, diabetes, obesity)

62
Comparing MacronutrientRecommendations Plants
Fat Protein Carbohydrate
PCRM RX 10-15 10-15 70-75
Fruits 5 7 88
Vegetables 7 16 77
Whole Grains 7 12 81
Legumes 4 26 70
Nuts and Seeds 78 12 10
63
Comparing MacronutrientRecommendations Animals
Fat Protein Carbohydrate
PCRM RX 10-15 10-15 70-75
Cow 65 35 0
Bird or Pig 35 65 0
Fish 31 ( tuna 16) 67 2
Animal Fluids Cheese 73 25 2
Chicken Eggs 65 33 2
Animal Fluids Milk 49 (skim 30) 21 30 (lactose)
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The truth about Unrefined Carbohydrates

• We function best when UC are used as the main
  fuel.
• By weight, UC are lower in calories than fat.
• A meal high in UC decreases ones appetite
  for the next meal, which fat does not do.

65
Diabetesand Metabolic Syndrome
66
On Diabetes

• Over 20 million diabetics in the USA
• 10 are on insulin
• 90 are also clinically obese
• Billion lost every year in productivity and
  medical care alone

67
Complications with Diabetes

• Medication side effects/ hypoglycemia/
  insulin shock
• Blindness
• Kidney failure
• Stroke
• Atherosclerosis
• Heart attacks
• Limb amputation
• Pregnancy complications

68
1927 Dr. S. SweeneyDiet Diabetes (cited in
McDougalls Medicine,1985)

• Young, healthy medical students, testing
  variations from 150 blood glucose
• 2 days olive oil, butter, mayonnaise, egg
  yolks, 20 cream diabetic response
• 2-days sugar, candy, pastry, white bread, baked
  potatoes, syrup, bananas, rice, oatmeal normal
  blood sugar response

69
2 Days of a High Fat Diet
70
2 Days of a High Carb Diet
71
1927 Dr. S. SweeneyDiet and Diabetes (cited
in McDougalls Medicine, 1985)

• Conclusion
• Fats and oils interfere with insulin activity

72
Insulin Interference

• At least 85 of Diabetics have twice the normal
  insulin levels the problem is balance and use
  of the insulin
• Insulin and pills control the blood sugar level,
  but we still get obesity, hypoglycemia, and
  progression

73
Metabolic Syndrome

• Synonyms
• Insulin resistance syndrome
• Syndrome X
• Dysmetabolic syndrome

74
General Features of Metabolic Syndrome

• Abdominal obesity
• Men waist gt 40 inches, or waist is larger than
  hips
• Women waist gt 35 inches, or waist is greater
  than 80 the size of hips
• Altered blood lipids (fats)
• High triglycerides
• Small LDL cholesterol particles
• Low HDL cholesterol
• Raised blood pressure

75
General Features of Metabolic Syndrome

• Insulin resistance (? glucose
  intolerance)
• Prothrombotic state (blood clotting
  tendency)
• Proinflammatory state

76

• Preventive Nutrition Physicians
• A different view of
• Metabolic Syndrome and
• T2 Diabetes

77
Insulin Interference

• At least 85 of Diabetics have twice the normal
  insulin levels the problem is balance and use
  of the insulin
• Insulin and pills control the blood sugar level,
  but we still get obesity, hypoglycemia, and
  progression

78
Reminder BMI Diabetes Risk
Incidence of New Cases per 1,000
BMI Levels
firstline therapy
Knowler WC, et al. Am J Epidemiol
1981113144-156.
79
Metabolic SyndromeCholesterol Fat
80
Cholesterol is like waxFat is like a grease
or oil
81
Family of Circulatory Diseases

• Atherogenesis (hyperlipidemia,
  hypercholesterolemia, hypertriglyceridemi
  a)
• Cardiovascular (heart attack)
• Atherosclerosis (stroke)
• Hypertension (high BP)
• Impotence (See Viagra sales)

82
Factors related to High LDLThe most common
culprit

• Improper diet
• Poor stress management
• Smoking
• Lack of exercise
• Genetic predisposition

83
Nature or Nurture?

• Only about 5 of the populationhas a genetic
  predispositionfor high cholesterol .
  (Barnard, 1990)

84
Dramatic (and deadly) Recent Increase in
Calories from Fat

• Most Americans 40-50
• Bogalusa, LA Children's Study 38 with TC
  300
• LDL same at 22 and 28 in research
  (JAMA 11/97)
• PCRM recommends 15

85
Dietary Cholesterol Content
(Portion 3.5-4.0 oz.)
Cow 85-103 mg. (organs are higher)
SWM chicken 85-97 mg.
Lamb 82 mg.
Lobster 70 mg.
Shrimp 150 mg.
Mackerel 75 mg.
Pork 90-106 mg.
Smelt 89 mg.
Turkey 80 mg.
Baby cow/ veal 88 mg.
Cow milk (2 cups) 67 mg.
Chicken egg (size varies) 215 mg. (American Egg Board)
ALL plant foods 0 mg.
86
There is NO DietaryRequirement (RDA) for
Cholesterol

• The average human liver makes 600-800 mg. of
  cholesterol every day.

87
(Changein WEEKS)
(as cited in McDougalls Medicine, 1985)
88
You can also ask your Physician about

• Homocysteine
• C Reactive Protein
• Candida/ Yeast
• Serum IgG Food Allergy
• Omega 3 Profile

89
Recommendations from Preventive Medicine

• Different criteria raises the bar

90
General PreventiveMedicine Goals

• TC below 150, or
• approximately 100 age
• BP 110/70 or below
• Drink enough water to urinate 4-6 times per day
• Eat sufficient fiber to eliminate solid waste
  2-3 times per day

91
Tips for Better Health

• Dramatically decrease or eliminate dietary
  cholesterol
• Eliminate trans fats (hydrogenated oils)
• Limit dietary saturated fat ( 7)

92
Food FoesOverall excess fats, refined carbs,
veterinary growth hormones, cholesterol, Trans
Fats and Saturated Fats
93
Trans Fats

• Problem Trans fats are liquid oils
  hydrogenated/(atomically warped) to form hard
  fats (i.e. most margarines, chips, shortening,
  packaged foods), to increase shelf life and
  frying temperatures. They also increase serum LDL
  and Total Cholesterol.
• Answer Cook or marinate with salsas, herbs,
  broths, bullions, soups, juices. Spread with
  hummus, nut butters, trans fat-free margarines.

94
Saturated Fats

• Problem Saturated fats are completely packed
  with hydrogen, and generally hard at room
  temperature. (i.e. animal, bird, fish flesh and
  fluids). They increase serum LDL, HDL, Total
  Cholesterol, heart disease, and cancer.
• Answer Make the switch to a plant-based diet
  (minus large amounts of coconut palm kernel!)

95
Food FriendsPlant FoodsMicronutrients
Fiber
96
New Four Food Groups PCRM

• Vegetables 3 or more daily
• Fruits 3 or more daily
• Whole Grains 5 or more daily
• Legumes 2 or more daily

97
Whole Foods whenever possible

• Beta-carotene? 500 carotenoids
• 20,000 flavonoids
• 13,000 types of legumes
• 2000 types of apples
• 80,000 types of rice
• Whole foods are perfectly balanced in
  natures packaging

98
Antioxidants (Carotenoids/A,C,E, selenium)

• Eye health, growth of bones and teeth, immune
  system support
• Aids in iron absorption, infection resistance,
  builds blood vessels and bone
• Prevents oxidation of Vitamin A and fatty acids,
  and stabilizes cell membranes
• Protect cells from oxidative damage

99
Antioxidants

• Citrus fruits, whole grains, oatmeal, nuts,
  seeds, wheat germ, v/ex.v. olive oil, hijiki
  seaweed, potatoes, peppers, strawberries,
  cantaloupe, broccoli, cabbage, tomatoes, papaya,
  mango, carrots, pumpkin, squash, sweet potatoes,
  turnips, tomatoes, apricots, cantaloupe, mango,
  nectarine, papaya, prunes, persimmons, broccoli,
  AND green leafy vegetables!

100
Calcium Absorption Rates ()

(Weaver, AJCN, 1994)

• Brussels Sprouts 63.8
• Mustard Greens 57.8
• Broccoli 52.6
• Turnip Greens 51.6
• Kale 50.0
• Cow Milk 32.0

101
Magnesium

• Component of healthy teeth and bones, nerve
  conduction, conversion of food to energy
• Whole grains, nuts, seeds, legumes, fruit,
  chocolate, green leafy vegetables

102
Zinc

• Essential to cell division, detoxification,
  healing, and immunity
• Beans, peas, lentils, millet, quinoa, wheat germ,
  almonds, cashews, pecans, pine nuts, pumpkin
  seeds, sunflower seeds, sesame tahini

103
Folic Acid (folacin, folate)

• A methyl donor, which corrects the faulty
  mechanism that allows adenomas to form and recur
  (i.e. in colon cancer)
• Black-eyed peas, beans, lentils, peas, spinach,
  orange juice, green leafy vegetables

104
Tips for Better Health

• Watch your Omega 63 ratio
• Incorporate Vitamin B12
• Dietary fiber, about 40 g. per day
• (soluble and insoluble oat, psyllium,
  bran, barley, legumes, etc.)

105
Omega 3s

• Improve the omega 6 omega 3 ratio, by working
  to eliminate trans fats, processed foods,
  animal products, and most added oils
• Incorporate 1-2 TB ground flaxseeds, 1-2 TB
  of chia seeds, or 1 handful of English
  walnuts daily
• Consider algae-grown DHA supplementation

106
Vitamin B12

• Consider the Urine MMA test (if high,
  interpret B12 as low)
• Work to incorporate at least 2 servings of
  (3-5 mcg.) fortified foods daily, spaced 6
  hours apart
• OR two daily doses of 5 mcg. spaced 6 hours apart
• OR daily supplementation of 10-100 mcg.
• OR 1000-2000 mcg. once weekly sublingually

VeganOutreach.org Brenda Davis, MS, RD Michael
Greger, MD
107
Fiber

• ONLY present in plant foods
• NEVER present in animal foods
• Whole food fiber is superior to supplemented
  fiber extracts.

108
The Few High FatPlant Foods

• Nuts, Seeds, Avocados, Coconuts 72-88
• Olives 96
• Tofu 54
• Processed oils (coconut, palm, hydrogenated,
  partially hydrogenated cocoa butter)

109
Adding Fats and Oils
110
Adding Sweeteners
111
Tips for Better Health

• Reminder Phytonutrients, fiber, vitamins,
  minerals antioxidants are MAINLY or ONLY found
  in plant foods
• Lose excess bodyfat/kinase receptors
  (fat cells have a mind of their own!)

112
Short-Term, Jump-StartBody Composition
Assistancecan be healthyRice, Soy and Pea
Protein
113
What wed like to Avoid

• Lactose or Whey
• Aspartame
• Saccharin
• Artificial flavors
• Artificial fats
• Artificial colors
• Artificial sweeteners

• Ephedra
• Ma Huang
• Common allergens
• Refined sugar
• Laxatives
• Animal Products
• Insect Products

114
What to look for

• Vitamins
• Minerals
• Soluble fiber
• Insoluble fiber
• Customizable macronutrient profile

• No Cholesterol
• Natural flavors
• Metabolic boost
• Lowfat
• Low to no saturated fat

115
Comparisons (in grams)
116
Customize Your Macronutrient Profile
117
EXERCISE and EATING RIGHT

• Its okay not to be an athlete.
• Its not okay to be a couch potato.
• You can change your brain chemistry, or let life
  randomly alter it for you.
• Laura Pawlak, MS, RD, PhD

118
EXERCISE

• Endorphin levels rise in general at 45-60 minutes
  of aerobic workout
• Aerobic exercise counteracts stress, anxiety,
  and depression
• Exercise releases corticotrophin (CRF), which
  helps curb cravings for fats and (simple)
  carbohydrates

119
Knowing Where to Start

• Body Mass Index or
• BioImpedance Assessment

120
(No Transcript)
121
Weight Loss Does Not Always Lead to Better Health

• Weight and BMI do not evaluate body compartments
  and therefore do not reveal if weight changes
  result in loss of fat-free mass or gain in fat
  mass.

J Amer Diet Assoc 2002102(7)944-955.
122
(No Transcript)
123
Health Benefits of Healthy Weight Loss (Fat Loss)

• Decreased cardiovascular risk
• Decreased blood sugar and insulin levels
• Decreased blood pressure
• Decreased LDL cholesterol and triglycerides
• Increased HDL cholesterol
• Decreased severity of sleep apnea
• Reduced symptoms of arthritis
• Improved gynecological conditions

124
Bioimpedance Analysis (BIA)10-12 page
Personalized Report
125
BioElectrical Impedance Assessment

• 10-15 minutes on-site
• Cellular resistance and reactance, normed
  with age, gender, height, weight
• ICW, ECW, TBW, BMR, BMI, FFM/LBM, target
  weight and parameters
• 10-12 page Summary

126
Preventive Medicine

• At the Summit on Cholesterol and Coronary Artery
  Disease, Dr. Caldwell Esselstyn said,
• My own preference is to tell the public the
  truth about the healthiest diet, and then let
  them decide what would be their degree of
  compliance.

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Dr. Kerrie Saunders, MS, LLP, PhD

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