Title: The Healing Power of Food
1The Healing Power of Food
2- "Der Mensch ist, was er isst.
- "Man is what he eats.
- Ludwig Feuerbach (1804-1872)
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4Objectives
- Describe the scientific foundations and
principles of a healthy diet. - Inspire you incorporate these principles into
your practice and teach nutrition to your
patients - Recognize how specific foods and dietary
modifications can be used to treat specific
diseases
5Why teach nutrition to our patients?
- Essential to maintaining wellness
- Most disease states respond, at least in part, to
dietary manipulation - The over-enthusiastic prescribing of a single
supplement, out of context, can lead to lack of,
or negative effects food provides a balanced,
effective team approach to obtaining nutrients
6Ten Principles of Good Nutrition
- Eat a plant-based predominantly vegetarian diet
- Modify fat intake
- Eliminate refined sugar
- Reduce exposure to pesticides, herbicides, and
added growth factors - Eliminate food additives and coloring agents
7Ten Principles of Good Nutrition
- 6. Keep salt intake low, potassium high
- 7. Drink 32-48 ounces of water daily
- 8. Identify and address food allergies
(sensitivities) - 9. Determine caloric need
- 10. Eat 25-35 gm of fiber daily
8Stick with the basics
- 50 vegetables fruit
- Organic pesticide, hormone antibiotic free
- 15-25 fat
- 15-20 protein
- 55-65 carbohydrate
- Low-fat vs types of fats
- Include non-animal sources of protein
- Types of carbsglycemic index, fiber
- Sugar refined vs unrefined
- 25-35 gm of fiber daily
-
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10My Pyramid--USDA
- Grains 6 oz
- Vegetables 2.5 C
- Fruits 2 C
- Milk 3 C
- Meat/beans 5.5 oz
11Ten Principles of Good Nutrition
- Eat a plant-based predominantly vegetarian diet
- Modify fat intake
- Eliminate refined sugar
- Reduce exposure to pesticides, herbicides, and
added growth factors - Eliminate food additives and coloring agents
12 Eat a predominantly plant-based diet
- Evolutionary and anatomical evidence that only
1.5 of our diet should be animal-based foods,
not 50 - Fat content of domesticated animals is 25-30,
primarily saturated wild game is 4 w/ 5X more
PUFA especially omega 3s - Cardiovascular and chronic degenerative diseases
- Fiber and phytochemicals
13Protein
- RDA for protein wt in lbs X .36gm
- 150 lb person 54gm 2 oz of protein daily
- Actually daily protein in US ranges from 63-92
gm72 from animals
14Biological value of protein
- Proportion of amino acids that are absorbed,
retained and used - In order whey, egg, milk, fish, beef, soybeans,
rice, whole wheat, corn, dry beans - Complete (animal) vs complementary
(grains/legumes) - Legumes peas, beans, peanuts, soybeans, clover
(hay) and alfalfa - Nuts pine nuts, walnuts, seeds
15Vegetarian
- 1000 mmg B12 sublingual if vegan (no dairy, fish
or eggs)
- Monitor iron
- Encourage soybeans, beans, lentils, chickpeas,
cashews, molasses, pumpkin seeds, walnuts, whole
grains, seaweed, green leafies, potatoes, sesame
sunflower seeds, apricots
16Ten Principles of Good Nutrition
- Eat a plant-based predominantly vegetarian diet
- Modify fat intake
- Eliminate refined sugar
- Reduce exposure to pesticides, herbicides, and
added growth factors - Eliminate food additives and coloring agents
17A Fat primer
- Structural components of cell membranes
alteration in cell membrane function (fluidity) - Backbone of eicosanoids prostaglandins,
leukotrines, thromboxanes critical influence on
inflammation and thrombosis - Preferred energy source _at_ 9 kcals/gm
18Types of Fats
- Saturated fatty acids
- Polyunsaturated fatty acids (PUFA) omega 3 6
- Monounsaturated fatty acids (MUFA) omega 9
- Trans fatty acidshydrogenated oils behave like
saturated fat and interfere with the bodys
ability to utilize unsaturated fatty acids
19Saturated fats
- Meat and dairy
- Inflammatory
- Atherogenic
20MUFA
- Avocado, nuts seeds
- Olives/ oil
- Canola oil
- Raises HDL even better than omega-3s
- Non-fattening
21Omega 6 fatty acids (a PUFA)
- Corn, safflower and soybean oils
- egg yolk, organ meats, and other animal-based
foods - Processed and packaged foods
- Way too plentiful in diet
- Pro-inflammatory
- Vasoconstrictor
- Increase platelet aggregation
22Omega 3 fatty acids (a PUFA)
- wild salmon (151 ratio of 3s to 6s, compared
to 31) - mackerel, herring, halibut, wild trout, swordfish
(Hg), blue fin tuna (Hg), anchovies, sardines - walnuts, flax seeds, (soy)
- Anti-inflammatory
- Reduce platelet aggregation
- Vasodilator
- Numerous clinical applications
23Diseases linked to insufficient omega 3 fatty
acids
- Acne
- Allergies
- Asthma
- CAD
- ADD
- Breast cancer
- Dementia
- Depression
- Diabetes
- Eczema
- HTN
- IBD
- PMS
- Cancer
- Osteoarthritis
- RA
- CVD
- PVD
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25In a nutshell
- Reduce fat to about 25 of diet
- Reduce intake of meat and dairy (unless nonfat)
- Increase cold water fish such as wild salmon,
mackerel, herring, halibut, wild trout, swordfish
(Hg), blue fin tuna also walnuts, flax seeds,
soy - Cook with olive, canola, macadamia, or coconut (
is saturated but medium and short-chain) oil - Eliminate trans fatty acids
- Get most of your fat from nuts, seeds, legumes,
fish and olive oil
26Ten Principles of Good Nutrition
- Eat a plant-based predominantly vegetarian diet
- Modify fat intake
- Eliminate refined sugar
- Reduce exposure to pesticides, herbicides, and
added growth factors - Eliminate food additives and coloring agents
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28Why are Sugar, HFCS and fructose different?
29- High fructose corn syrup
- Glucose fructose (sugar) processed into a
super sugar - Absorbed more quickly
- Enters cells quickly without the aid of insulin
- Fructose
- Absorbed less than ½ as quickly by intestinal
villi
30Glycemic Index
- Glycemic index the average blood sugar response
over a 2 hour period (area under the curve) of a
group of people given the same carbohydrate on
more than one occasion - Correlates with insulin response
- Glycemic load GI X gms of CHO per serving
- diabetics
31Rate of insulin rise
- Sugar (61)
- Brown sugar
- High fructose corn syrup
- Sucrose
- Glucose (99)
- () Glycemic index
- Pure maple syrup or sugar
- Molasses
- Honey (40)
- Rapadura
- Cane juice
- Brown rice syrup
- Xylitol (8)
- Fructose (19)
32The New Glucose Revolution
- By Jennie Brand-Miller Ph.D.
33Ten Principles of Good Nutrition
- Eat a plant-based predominantly vegetarian diet
- Modify fat intake
- Eliminate refined sugar
- Reduce exposure to pesticides, herbicides, and
added growth factors - Eliminate food additives and coloring agents
34 Why Organic?
- More nutritious
- Free of known carcinogens and many other
chemicals, which when acting synergistically
cause cancer - Endocrine disruption
- The EPA and the FDA do not protect uswe must
protect ourselves - Children are particularly susceptible
35How important is it?
- 110 pesticides used
- 34 pesticide residues found by FDA
- Organic about twice the
36How important is it?
- Generally not sprayed
- Full of antioxidants
- Organic about 4X the
37EAT ORGANIC!!!
- Best foods
- Berries
- US melon
- Broccoli
- Asparagus
- Carrots
- Romaine lettuce
- Oranges
- Bananas
- Nectarines
- Kiwi
- Pears
- US grapes
- radishes
- Worst foods
- Strawberries
- Apples
- Bell peppers
- Spinach
- Cherries
- Peaches
- Melon (Mexican)
- Apricots
- Green beans
- Chilean grapes
- cucumbers
38Ten Principles of Good Nutrition
- 6. Keep salt intake low, potassium high
- 7. Drink 32-48 ounces of clean water daily
- 8. Identify and address food allergies
(sensitivities) - 9. Determine caloric need
- 10. Eat 25-35 gm of fiber daily
39IgG-mediated food sensitivity
- Dairy
- Gluten (wheat)
- Peanuts
- Soy
- Eggs
- Pork
- Tomatoes
- Corn
- Citrus
- chocolate
- Autopsy asthma, chronic rhinitis, chronic OM,
eczema - Autoimmune disease
- Autism
- ADHD
- Migraines
- Arthralgias/myalgias
- Psychiatric disturbance
- Enuresis
- insomnia
40Ten Principles of Good Nutrition
- 6. Keep salt intake low, potassium high
- 7. Drink 32-48 ounces of clean water daily
- 8. Identify and address food allergies
(sensitivities) - 9. Determine caloric need
- 10. Eat 25-35 gm of fiber daily
41Fiber has many health benefits
- Soluble fiber (oats, Metamucil, apples, legumes)
lowers glycemic index by delaying gut emptying - Aids detoxification by increasing transit time
and solubility of bile - Decreases blood levels of fats
- Improves balance of colonic bacteria
- More nutrients for cells in colon (SCFAs)
- Increases secretion of digestive enzymes
42A word about caffeine
- Raises cholesterol (esp decaf)
- Glycogen released from liver causes hypoglycemia
and blood sugar instability - Promotes excretion of calcium, potassium, iron,
and trace minerals - Elevates cortisol!!!
- Irritates urinary tract
- Aggravates HTN, insomnia, PMS, IBS., etc.
43And fast food Supersize it!!
- McDonalds supersize fries have 610 calories and
29 gms of fat - Carls Jr CrissCut Fries double Western Bacon
Cheeseburger 73 gm fat (657 fat calories) - In 40 yrs per capita consumption of sodas has
quadrupled - 32 oz coke (large) 310 calories
- Bad quality food with no fiber, bad fats, bad
sugars and too much of both - Subway best choice
44Nutrient loss due to food preparation and storage
- Boiling 66 loss
- Pressure cooking 47
- Microwaving 70-97
- Blanching/Freezing 30 (fiber and minerals not
affected) - Steaming minimal impact
45Food as Medicine
46Let food be your medicine and let medicine be
your food.
47Cruciferous Vegetables
- Cabbage
- Broccoli
- Brussels sprouts
- Cauliflower
- Kale
- Turnips
- Collard greens
-
48Cruciferous Vegetables
- help to shift hormone metabolism. Estradiol has a
metabolite called 16aOHE1 which has been
implicated in breast, cervical and prostate
cancer. Even if estrogen levels are normal or
high, if the metabolism is shifted in the wrong
direction patients maybe at risk. Cruciferous
vegetables contain diindolymethane (DIM),
indole-3-carbinol (I3C) and Glucaric acid which
shift the metabolism towards the 2OHE metabolite
of estradiol.
49Medicinal Mushrooms
- Maitake
- Shitake
- Reishi
- Activity enhance natural killer cells and other
immune cells reverse chemotherapy-induced
neutropenia anti-tumor anti-viral increase
interferon levels and tumor necrosis factor
improves macrophage activity
50Nutrition and cancer risk
- Vitamin C, veggies
- Fiber veggies
- Lycopene
- Green tea
- Folic acid
- Selenium
- Bladder Ca in men
- Colon CA
- GI tract prostate
- Esophageal CA
- Colon CA
- Colon prostate
- Ca, and ?melanoma
51Liver foods
- Beets
- Leafy green vegetables
- Artichokes
- Asparagus
- Apples
- Pears
- Radishes
- Cabbage
- Dandelion greens
52Quercetin
- oranges, apples and onions
- anti-inflammatory (mast-cell, prostaglandin,
lipid peroxidation) - anti-histamine (inhibits release from mast cells
basophils) - potent antioxidant (prevents production of
free-radicals and inflammatory leukotrenes) - inhibits inflammatory eicosanoid metabolism
(asthma, PMS, psoriasis, eczema, gout, ulcerative
colitis) - helps prevent diabetic complications by
inhibiting the enzyme that converts glucose to
sorbitol (delays cataracts) - Anti-viral (herpes, RSV, etc.)
- may inhibit tumor formation
- may protect the brain from the type of damage
that triggers such neurodegenerative diseases as
Alzheimer's and Parkinsons Disease. Studies show
that additional apple consumption not only may
help reduce the risk of cancer, as previous
studies have shown, but also that an apple a day
may supply major bioactive compounds, which may
play an important role in reducing the risk of
neurodegenerative disorders.
53Weight Loss
- All calories are not created equal
54Secrets to weight loss
- Plenty of fiber
- Eat smaller quantities in the beginning of the
day and smaller quantities at the end - Eat plenty of good fat
- Eat low GI carbs
- Eat regular meals at roughly the same time each
day
55What to tell patients
- 50 of food should be produce (salad is not the
only vegetable) - Restructure meals around produce, not meat
- All carbs contain at least 3 gms of fiber/serving
- Avoid sugar, caffeine and fast food
56Be a reflection..
57The Art of Medicine Consists of Amusing the
Patient while Nature Cures the Disease