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The Healing Power of Food

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Get most of your fat from nuts, seeds, legumes, fish and olive oil ... Plenty of fiber ... Eat plenty of good fat. Eat low GI carbs. Eat regular meals at roughly ... – PowerPoint PPT presentation

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Title: The Healing Power of Food


1
The Healing Power of Food
  • by Sue Stone MD

2
  • "Der Mensch ist, was er isst.
  • "Man is what he eats.
  • Ludwig Feuerbach (1804-1872)

3
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4
Objectives
  • 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

5
Why 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

6
Ten 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

7
Ten 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

8
Stick 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

9
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10
My Pyramid--USDA
  • Grains 6 oz
  • Vegetables 2.5 C
  • Fruits 2 C
  • Milk 3 C
  • Meat/beans 5.5 oz

11
Ten 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

13
Protein
  • 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

14
Biological 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

15
Vegetarian
  • 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

16
Ten 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

17
A 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

18
Types 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

19
Saturated fats
  • Meat and dairy
  • Inflammatory
  • Atherogenic

20
MUFA
  • Avocado, nuts seeds
  • Olives/ oil
  • Canola oil
  • Raises HDL even better than omega-3s
  • Non-fattening

21
Omega 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

22
Omega 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

23
Diseases 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

24
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25
In 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

26
Ten 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

27
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28
Why 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

30
Glycemic 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

31
Rate 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)

32
The New Glucose Revolution
  • By Jennie Brand-Miller Ph.D.

33
Ten 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

35
How important is it?
  • 110 pesticides used
  • 34 pesticide residues found by FDA
  • Organic about twice the

36
How important is it?
  • Generally not sprayed
  • Full of antioxidants
  • Organic about 4X the

37
EAT 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

38
Ten 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

39
IgG-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

40
Ten 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

41
Fiber 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

42
A 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.

43
And 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

44
Nutrient 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

45
Food as Medicine
46
Let food be your medicine and let medicine be
your food.
  • Hippocrates

47
Cruciferous Vegetables
  • Cabbage
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Kale
  • Turnips
  • Collard greens

48
Cruciferous 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.

49
Medicinal 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

50
Nutrition 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

51
Liver foods
  • Beets
  • Leafy green vegetables
  • Artichokes
  • Asparagus
  • Apples
  • Pears
  • Radishes
  • Cabbage
  • Dandelion greens

52
Quercetin
  • 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.

53
Weight Loss
  • All calories are not created equal

54
Secrets 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

55
What 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

56
Be a reflection..
57
The Art of Medicine Consists of Amusing the
Patient while Nature Cures the Disease
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