What Should I Eat? What Shouldn’t I Eat? Why?

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What Should I Eat?What Shouldnt I Eat?Why?
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Be Diabetic in 5 Easy StepsDr. William
DavisHeartscanblog.blogspot.com

• 1) Cut your fat and eat healthy, whole
  grains--Yes, reduce satiety-inducing foods and
  replace the calories with appetite-increasing
  foods, such as whole grain bread, that skyrocket
  blood sugar higher than a candy bar. 2) Consume
  one or more servings of juice or soda per
  day--The fructose from the sucrose or
  high-fructose corn syrup will grow visceral fat
  and cultivate resistance to insulin. 3) Follow
  the Institute of Medicine's advice on vitamin
  D--Take no more than 600 units vitamin D per day.
  This will allow abnormal levels of insulin
  resistance to persist, driving up blood sugar,
  grow visceral fat, and allow abnormal
  inflammatory phenomena to persist. 4) Have a
  bowl of oatmeal or oat cereal every
  morning--Because oat products skyrocket blood
  sugar, the repeated high sugars will damage the
  pancreatic beta cells ("glucose toxicity"),
  eventually impairing pancreatic insulin
  production. To make your diabetes-creating
  breakfast concoction even more effective, make
  the oatmeal using bottled water. Many popular
  bottled waters, like Coca Cola's Dasani or
  Pepsi's Aquafina, are filtered waters. This means
  they are devoid of magnesium, a mineral important
  for regulating insulin responses. 5) Take a
  diuretic (like hydrochlorothiazide, or HCTZ) or
  beta blocker (like metoprolol or atenolol) for
  blood pressure--Likelihood of diabetes increases
  30 with these common blood pressure agents.

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Fat Building or Burning??

• When insulin levels are elevated we accumulate
  fat
• When insulin levels decline we burn fat for fuel
• Carbohydrate is driving insulin is driving fat
  Dr. George Cahill, former Professor of Medicine,
  Harvard Medical School

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Maybe the Worst Advice EVER
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Food Choices

• What you eat matters far more than how much you
  eat
• Calorie restriction makes you hungry and slows
  your base metabolism rate
• Genetics matter some people are predisposed to
  fat and some to lean

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Food

• Right Food
• Wrong Food
• Weight issues
• Health issues
• Weight related
• Non weight related

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Right Food

• Meat
• Seafood
• Vegetables (non starchy)
• Fruit
• Nuts/Seeds in moderation

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Wrong Food

• Grains
• White Foods/Starches
• Potatoes
• Flour
• Rice
• Processed foods/chemicals
• Dairy (maybe)
• Legumes (peas/beans/peanuts)

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Paleo Nutrition

• Staple of todays diet is cereals, dairy
  products, refined sugars, fatty meats and salted
  processed food.
• Paleolithic people ate no dairy or grains. The
  only refined sugar was honey. Wild, lean animal
  foods dominated their diet. Protein intake was
  high compared to todays diet, while carbohydrate
  consumption was much lower.

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Paleo Ground Rules

• All the lean meats, fish and seafood you can eat.
• All the fruits and non-starchy vegetables you can
  eat.
• No cereals (no grains)
• No legumes
• No dairy products (some argument here)
• No processed foods
• No sugar or sweeteners

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Seven Keys of Paleo

• Eat a relatively high amount of animal protein
  compare to the typical American diet.
• Eat fewer carbs than most diets recommend, but
  eat lots of good carbs (from fruits and
  vegetables, no from grains, starchy tubers and
  refined sugars)
• Eat a large amount of fiber from non-starchy
  fruits and vegetables.
• Eat a moderate amount of fat (good fats), equal
  omega 36.
• Eat foods rich in plant phytochemicals, vitamins,
  minerals and antioxidants.

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Protein

• It cant be overeaten. (0.6 to 1 gram per 1 pound
  of body weight per day).
• It raises your metabolism, causing you to burn
  more calories.
• It satisfies your appetite, causing you to feel
  less hungry between meals.
• It improves insulin sensitivity.

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Carbohydrates

• Cereal grains and legumes contain anti-nutrient
  chemicals.
• Gluten is composed of the proteins gliadin and
  glutenin. It is found in large quantities in
  wheat, rye and barley with smaller quantities
  found in oats. The gluten in maïze and rice lacks
  gliadin.
• Virtually all grains contain storage proteins,
  called prolamines, that are part of the same
  family as gluten and also have a high proline and
  glutamine content gliadin (wheat), avenin
  (oats), secalin (rye), hordein (barley), zein
  (corn), etc
• Grains and legumes contain compounds (protease
  inhibitors) that turn off or slow down enzymes
  that degrade proteins into amino acids. These
  protease inhibitors target pepsin (stomach),
  trypsin (small intestine), and chymotrypsin
  (small intestine).

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Known or Suspected Autoimmune Diseases That Also
Present With a Leaky Gut

• Disease Tissue/Organ Citation
• 1. Allergies Various Liu et al. Acta
  Paediatrica 2005, 94, 386-93
• 2. Ankyllosing Spondylitis Skeletal
  system Vaile JH et al. J. Rheumatol. 1999, 26,
  128-35
• 3. Apthous stomatis Mouth Veloso FT et al.
  Hepatogastroenterol. 1987, 34, 36-7
• 4. Asthma Lungs Benard A et al. J. Allergy
  Clin. Immun. 1996, 97, 1173-8
• 5. Autism Nerve/Brain White JF. Exp. Bio.
  Med. 2003, 228, 639-49
• 6. Autoimmune gastritis GI Tract Greenwood
  DL et al. Eur. J. Pediatr. 2008, 167, 917-25
• 7. Autoimmune hepatitis Liver Terjung B
  Clin. Rev. Allergy Immunol. 2009, 36, 40-51
• 8. Behcets Syndrome Small blood
  vessels Fresko I et al. Ann. Rheum. Dis. 2001,
  60, 65-6
• 9. Celiac Disease Gut Schulzke JD et al.
  Pediatric. Res. 1998,43, 435-41
• 10. Chronic Fatigue Synd Multiple Maes M et
  al. Neuroendol. Lett. 2007, 28, 739-44
• 11. Crohns disease Gut Caradonna L et al. J.
  Endotoxin. Res. 2000, 6, 205-14
• 12. Depression Brain Maes M et al.
  Neuroendocrinol. Lett. 2008, 29, 117-24
• 13. Dermatitis herpetiformis Skin Kieffer M
  et al. Br J. Dermatol. 1983, 108, 673-8
• 14. Diabetes, Type 1 Pancreas Sapone A et
  al. Diabetes 2006, 55, 1443-49
• 15. Eczema Skin Hamilton et al. Q. J. Med.
  1985, 56, 559-67
• 16. Gut migraine children Gut Amery WK et
  al. Cephalalgia 1989, 9, 227-9

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Disease Tissue/Organ Citation 17.
Hashimotos Thyroiditis Thyroid Sasso FC et al.
Gut 2004, 53, 1878-80 18. IgG
Nephropathy Kidney Rostoker G et al. Nephron.
1993, 63, 286-290. 19. Intrahepatic cholestasis
of Liver Reyes H et al. Hepatology 2006, 43,
715-22 pregnancy 20. Juvenile
Arthritis Collagen/joints Picco P et al. Clin.
Exp. Rheumatol. 2000, 18, 773-8 21. Lupus
erythmatosis Multiple Apperloo HZ et al.
Epidemiol. Infect. 1994, 112, 367-73 22.
Multiple sclerosis Nerve/Brain Yacyshyn B et
al. Dig. Dis. Sci. 1996, 41, 2493-98 23.
Pemphigus Skin Kieffer M et al. Br J. Dermatol.
1983, 108, 673-8 24. Primary Biliary
Cirrh Liver Di Leo V et al. Eur. J. Gastro.
Hepatol. 2003, 15, 967-73 25.
Psoriasis Skin Hamilton et al. Q. J. Med.
1985, 56, 559-67 26. Rheumatoid
arthritis Joints Smith MD et al. J. Rheumatol.
1985, 12, 299-305 27. Rosacea Skin Kendall
SN. Exp. Dermatol. 2004, 29, 297-99 28.
Schizophrenia Brain Wood NC et al. Br. J.
Psychiatry 1987, 150, 853-6 29.
Scleroderma Connective tissue Caserta L et al.
Rheumatol. Int. 2003, 23, 226-30 30. Sclerosing
Cholangitis Liver Terjung B Clin. Rev. Allergy
Immunol. 2009, 36, 40-51 31. Spontaneous
abortion Uterus Friebe A Int. J. Biochem. Cell
Biol. 2008, 40, 2348-52 32. Ulcerative
colitis Gut Caradonna L et al. J. Endotoxin
Res. 2000, 6, 205-14 33. Urticaria Skin Buhne
r S et al. Allergy 2004, 59, 1118-23 34.
Uveitis Eye Benitez JM et al. Eye 2000, 14(pt
3A), 340-3
Conclusion At least 33 of autoimmune
diseases present with a leaky gut. However, most
autoimmune diseases have yet to be tested.
This slide was taken from Dietary Mechanisms of
Autoimmunity, Loren Cordain, Ph. D.
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Carb Withdrawal

• 7-14 days
• Side effects might include weakness, fatigue,
  dehydration, GI problems, and orthostatic
  hypotension
• Add some salt back into your diet
• Be conservative in your workout routines and
  frequency

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Fat My Misunderstood Friend

• Lard
• 47 is monounsatured, raises HDL, lowers LDL
• 40 is saturated BUT 1/3 is stearic acid which
  raises HDL (good) and has no effect on
  LDL(neutral)
• 70 of the fat in lard will improve your lipids

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FAT continued

• The remaining 30 raises LDL (bad) but also
  raises HDL (good)
• IF YOU REPLACE THE CARBS IN YOUR DIET WITH AN
  EQUAL AMOUNT OF LARD YOU WILL LESSEN YOUR CHANCES
  OF HAVING A HEART ATTACK (Gary Taubes, Why We Get
  Fat)

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Facts about Fats

• Dietary fat extracts fat soluble vitamins from
  foods and improves their absorption by the body
  (i.e. mixing olive oil with greens is an
  excellent idea).
• Fat decreases the rate of gastric emptying.
• Digestion of fat triggers the release of a
  variety of messengers and hormones that suppress
  hunger and signal satiety.

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Omega-6 and Omega-3 Fatty Acids Re-Establishing
the Balance

• Sources of omega-6 fatty acids (linoleic acid)
  include corn oil, soy oil, cottonseed oil,
  grapeseed oil, oats, peanut, rice bran, safflower
  oil, sesame seeds/oil, sunflower seeds/oil,
  walnuts, wheat, brazil nuts, pine nuts, hemp,
  pecans, and pistachios.
• The omega-6omega-3 balance can be improved by
  eliminating the above foods and supplementing
  with fish oil.
• A ratio of omega-6omega-3 between 31 and 11
  has been identified as optimum.

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What should I eat?

• Eat with Abandon
• Meat, fowl, fish seafood, eggs (assuming no
  autoimmune disease), animal fats oils
• Vegetables of any kind
• Roots, tubers, and bulbs beets (avoid sugar
  beets), burdock root, cassava, carrots, celeriac,
  manioc, parsnips, potatoes (peeled), rutabagas,
  squash (all varieties), swedes, sweet potatoes,
  tapioca, taro root, turnips, yams, yucca root.
• Limited or Moderation
• nut, seed, and fruit intake.
• All varieties of berries are favorable choices in
  the fruit category

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What should I eat?

• Avoid
• Cereal grains to avoid include all varieties of
  wheat (spelt, einkorn, emmer, durum), barley,
  rye, oats, triticale, corn (maize), rice
  (including wild rice), sorghum, millet, fonio,
  and teff.
• Grain-like substances to avoid include Amaranth,
  Breadnut, Buckwheat, Cattail, Chia, Cockscomb,
  Kañiwa, Pitseed Goosefoot, Quinoa, and Wattleseed
  (a.k.a. acacia seed).
• Dairy is a gray area. Dairy products of any kind
  should be avoided by individuals with autoimmune
  disease. For those without autoimmune diseases,
  dairy from grass-fed animals is permissible.
  Heavy cream, butter, and ghee should not be
  problematic. Occasional consumption of fermented
  dairy options such as cheese and yogurt is
  acceptable. Experiment with milk but eliminate it
  if it is found to be problematic

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Summary

• Taking out bad things more important than what
  you add
• Eat real foods in variety
• Go hungry on a regular basis
• Vitamin D and fish oil
• Run some sprints, lift/pull/push heavy things
• Structure it all in a way that fits your life

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Resources

• Enhanced Nutrition
• Check out the links
• Books
• Mark Sisson
• Robb Wolf
• Gary Taubes
• Art DeVany