Culinary Medicine for Mental Health - Dr. Leslie Korn

LeslieKorn,PhD,MPHLMHC,ACS,RPP,NTP,NCBTMB

CopyrightDr.LeslieKorn,2018

Culinary Medicine for Mental Health

Copyright,LeslieE.Korn,2018


Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018

Outline for this Module

• Discussbasicoverallprinciplesthatcanapplytoeveryoneofculinarymedicine

• FoodPreparationstrategies• Specificfoodsformentalhealth&combiningforoptimaleffects

• Someaccess&moneysavingtips

• Usingthekitchenasyourpharmacy;reviewofsomespicesformentalwellness

• Spectrumoffoods&specificantidepressant

• Fermentedfoods&someunusualfoods

• Fats,plantsandthenwemoveintoimbalanceslikehypoglycemia,comfortfoods&cravingsprincipleofsubstitutions

• Typesofdietsgenetics&biochemicalindividuality

• Traditionalancestralfoods• Foodallergiesandsensitives&mentalhealth

• Andallalongthewaytherewillberecipestoshare&exercises

• Notonlydowebenefitfromdifferentfoodsinourdietbutknowingaboutdifferentculturesfoodsenhancesourculturalcompetency,alongwithourclinicalsavvy

• Soputyourfeetup,grabacupofgreentea&almonds…

• Resource!JournalofMedicinalFood


Nutrition is the most important missing link to mental health in society today.

— Leslie Korn


The integration of nutrition and culinary knowledge to support clients in achieving and maintaining optimal physical and mental health

Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 7


• Theartoffood&cookingforhealth

• Thescienceoffood-as-medicineformental&physicalhealth

• Targetsspecificfoods&preparationsforhealthconditions

• Educates&supportclientstomakeinformed&betterdecisionsabouttheirpersonaldietaryneeds

• Educatesclientsabouthowtoaccessgoodfood&developpreparingskills

• Bringsawarenessabouttheeffectsoffoodonhealth&wellbeing


• Eatfoodsthatcontainthemedicinesyouneedtostayhealth&addressspecifichealthchallenges

• Everylittlechangehelpsbutatotalapproachismosteffective

• Ithelpstoeatgoodfatsbutisthatenough?No!• Foodscontain:• VitaminsMinerals&Fats

• Antioxidants&antiinflammatories

• Volatileoils• BalanceBloodglucose(fibers)• Detoxifies/sulfurs• Altersconsciousness(drinks/beer/fermented)

8



Diets for Individual Needs & Life Stages

Supportclientstomakeinformed&betterdecisionsabouttheirpersonaldietaryneeds&theeffectontheirhealth

• BiochemicalIndividuality

• GeneticBasedDiets(APOE)

• GlutenFree

• AntiInflammatory

• Ketogenic…

• Liquid…

• Recoveryandmore


The 10 Diet Essentials

1. Noonedietisrightforeveryone

2. Ifyouimprovedigestionyouimprovementalhealth

3. Eatonlywhenrelaxed

4. Moodfollowsfood:Eatbreakfast

5. Eliminateallrefinedcarbohydrates

6. Eliminateexposuretoadditives,preservatives,hormones,toxicpesticides,&fertilizersonfood

7. NourishtheFirstBrain&theSecondBrain

8. Eatallthecolorsofthe“brain-bow”

9. Dietisessential,butnotsufficient

10.Choosehealthyfoods&nutrientsoveralcohol&drugstoalterconsciousness

Diet Essential: Prepare Fresh Foods Daily


Gather, Prepare & Share Fresh Food Daily

• Preparingfreshfoodisanactofself-nourishment,emotionallyaswellasphysically

• Foodgathering,preparation,&sharingisaritualthat,whendonewell,leadsusintotheparasympatheticstateofrelaxation,&providestheendorphinrushofattachment&connection.Thisisoftenalostritual


Food Preparation & Mental Health

• Theritualsoffoodpreparation• Sharing;Ritualsarerhythmic&repetitive,integratebothright&lefthemispheresofthebrain

• Ritualsrealignournervoussystem&synchronizewiththenervoussystemsofothers

• Socialconnectioniswherementalhealthnutritionbegins


Microwave Radiation and Benzodiazapam Receptors

• Usingshort-termexposuretolowintensitynon-thermalmicrowaveradiationproducedalterationsinbenzodiazapamreceptors

• Thesereceptorsplayacentralroleinmediatinganxiety&stress

(Becker,1992) LazySusanforherbsandspices!


Preparation Strategies

• Foodtaste&qualityisenhancedbyfoodspecificpreparation

• Boiling,broilingsteaming,baking,slowcooking,quickfry/sautée

• Darkleafygreensarebesteatenlightlysteamed/cooked

• Cookingcruciferous(broccoli,Brusselssprouts,cabbage,cauliflower,kale,mustardgreens,radishes,rutabagas&turnips)reducesgoitrogensthatinterferewiththyroid

• Specificoilscanhavehighersmokepoint:Smokepointreferstothetemperatureatwhichanoilstartstoburnandsmoke&decreasenutrients.Thisdefinesbestoilsforoccasionalfrying

Basics of Mental Health Nutrition


Choose Initial Goals

• ChooseGoalsbasedontheFoodMooddiarysession

• Managebloodglucoselevels

• Eatorsnack:breakfast,lunch,dinner,&asnackbeforesleep

• Decreasestimulantfoodsifanxious

• Reduceoreliminatesugar/refinedfoods

• Eliminate“enriched”foods

• Planyourshopping&foodmenuinadvance

• Obtainacrockpot

• Prepareatleastonefreshmealaday;savetheleftoversforanothermeal


Choose from a Spectrum of Foods

• SpectrumfromCarnivoretoVegetarian

• Proteins(animal,fish,dairy,nut,legume)

• Dairy:Goat/sheep

• Eggs:1-3daily

• Meats—saturatedfats

• Coconut/Olive/SesameOil/RawButter

• RawNuts


Essential: Choose from a Spectrum of Foods

• RootVegetables

• Solublefibers(flaxoatmeal,psylliumseeds,fruits,&vegetables)

• FreshGreens(cooked&raw)

• Fermentedfoods

• Fruit

• Berries

• Grains(gluten/nongluten)

19

Copyright,LeslieE.Korn,2018 20

Kitchen is your Pharmacy


• Organicbeef,lamb,chicken

• PintoBeans• Eggs• SalmonorTuna(freshwild,orwildcanned)

• OliveOil,RawUnsalted,Butter,CoconutFat

• Sweetpotatoes• Blueberries,Raspberries

Best Foods for Moods

• Lemons

• Oats• GreenTea• Coffee• Beets• Basil• Figs• Bittergreens(arugula,dandelion,watercress)


Anti depressant /Anti-Inflammatory Foods

• Anthocyanins:(Red&BlueBerries;Cherries,Jamaica)

• Turmeric(Curcumin)&Ginger

• MixTurmericwithBlackpepperforabsorption

• HomemadeChai:withturmericginger,blackteaorGreentea

• Vit.DandE

• Papaya&Bromelain

• FishOil

• StudiesofSaffronalone&combinedwithcurcuminfordepression

• (250 mgb.i.d.),high-dosecurcuminextract(500 mgb.i.d.),orcombinedlow-dosecurcuminextractplussaffron(15 mgb.i.d.)


Fermented Foods

Kimcheeuse

decreaseddepression

&anxiety,improved

moodstates,BDNF(lowlevelsofhippocampal

brainderivedneurotrophic

factorassociatedwith

depression,dementia)

(Bested,Logan,&Selhub,2013)


Meet Humbaba

• The“sevenfoldterror”whose“breathisdeath”

• Representsthebowels(colon)inancientMesopotamianmythology

• Theancientsknewwhatweknowtoday,thata“breathofdeath”isasignofafermentingcolon


Two Fermented Foods: Natto & Miso

• Fermentedsoybeans

• Iron,calcium,magnesium,protein,potassium,vitaminsB6,B2,E,K2

• Nattokinaseenzymealsousedasasupplementbenefitsforbones,bloodpressure,fibrinolytic(anti-clotting),fibromyalgia,pain&chronicfatigue

• (UseinPTSD/heartdiseasecomplex)

• NattoMK-7issynthesizedthroughaprocessofbacterialfermentation,makingitahighlybioavailablesourceofK2

• Cautions:bloodthinner…

• Miso:fermentedsoy,barley,rice.Soups&saladdressings

• Lighttodarkmiso…


How to Use Soy

Soybeans • Avoidsoyexceptwhenfermented

• Miso

• Shoyu

• Tempeh,Natto

• Highlevelsofphyticacid

•⬇digestiveenzymes⬇thyroidfunction

• Highinproteaseinhibitors⬇pancreaticenzymes

• Phyticacid⌧assimilation:calcium,magnesium,copper,iron,&zinc

(Fallon&Enig,1999)


Spices & Mental Health


Sea Salt

Richinminerals➡adrenalfunction➡stress-reductiondiet

Notablesalt

Usepinkandgraysaltsfromdifferentshoresaroundtheworld

Sea Salt


Kitchen Spices and Condiments

• Useforaromatherapy&taste

• Basil&oregano,arebestusedwhenfresh

• Cardamom,cinnamon,&driedherbsshouldbestoredinacool,dryplaceintightlysealedcontainers

FamilyExercise:Growanherbgarden

indoors&out


Three Hot Cousins: Ginger, Turmeric, & Saffron


Turmeric

Curcumin➡potentanti-depressant&anti-inflammatory

Depression⬌chronicpain

GetatlocalIndian,MexicanorAsianmarket

Mainingredientincurry

Addtovegetables,chicken,meat&smoothies

Turmeric

How to use Turmeric?


Ginger

• Instirfries

• Addtosoups

• Incitrussmoothieforangrymood

• Stimulatestheliver(accordingtoChineseTraditionalmedicineangerlivesintheliver)

• Evidencefornauseainpregnancy&chemotherapy

• Suppressesprostaglandinsynthesisthroughinhibitionofcyclooxygenase-1&cyclooxygenase-2

• Alsosuppressesleukotrienebiosynthesisbyinhibiting5-lipoxygenase

• Anti-inflammatory:painfibromyalgia

Ginger


Garlic

• Manybenefitsforhearthealth

• Helpsdetoxifytheliver

• Aidsinthemethylationprocess,necessaryforgoodmentalhealth

Garlic


• Best:Rawunpasteurized

• VitaminK2inbutterfat

• TheWulzenfactor

• Protectsagainstcalcification;prevents&decreasesarthritis,jointstiffness&pain

Wulzen"AmericanJournalofPhysicalMedicine,1941,133;PhysiologicalZoology,19358:457

Butter

Butter is Better


• Idealfatforlactoseintolerant(allthemilkproteinshavebeenremoved)

• Highsmokepoint➡idealforcooking

• Goodfordigestion

• AyogavahiinAyurvedicmedicine—acatalyticagentthatcarriesthemedicinalpropertiesofherbsintothetissuesofthebody

Ghee / Clarified butter

Ghee


Extra Virgin Olive Oil • Coldpressed

• Deepgreencolor

• Darkbottleorcan

• Awayfromlight

Useitfor:

• Saladdressings

• Lesssoforcooking

• Drizzled:Steamed/Bakedvegetables+butter

Storing Fats


Best Fats for Mental Health

Withoutsaturatedfatscannotabsorbvitamins

Fats and Greens go Together Butter+SteamedVegetables+SeaSalt

Mood&MentalStamina


Coconut Oil • Mediumchainfattyacid

• Easilydigested

• Forthebrain&aidsmemory

Useitfor:

• Cooking

• Smoothies

• Bakedgoods

• Rubitondryskin

• (Waterisrichinelectrolytes)

Coconut


Sesame Oil

Sesame Oil HealingoilinAyurvedicmedicine

Toasted➡vegetablestir-fry,

Raw➡MixwithOliveOilasdressing

2tablespoonsofrawsesameoilinyourmouthbeforebed(norinsing)

Ayurvedicremedyforgumproblems

Gumproblems➡heartdisease➡dementia


Brain Bolt Salad Dressing

• Ingredients:• 1cupextravirginoliveoil• ¼cuporganichempoil

• ¼Flaxseedoil• 8tablespoonsbalsamicvinegar(optional)

• 8-10tablespoonsrawapplecidervinegar

• 6tablespoonsordarkagave,puremaplesyruporrawhoney

• 1teaspoonseasalt

• 2-3mincedclovesoffinelychoppedgarlic

• FreshlyGroundblackpeppertotaste


Vinegar

Vinegars • Fresh

• Bloodglucosecontrol

• FruitAnthocynanins

• VitaminC

• Antimicrobial

• Useittoboostenergy

• Reduceanxiety


Bitter Greens• Eatyourdandelions,don’tspraythem!

Bitter Greens: Fat Digestion & Mental Health Foods


Bitter Greens for the Liver

Fordepression,addictions,anger,“bile”fatigue,fattyliver


Nutrients for Fat Emulsification

• Betaine(BeetJuice)

• Taurine

• VitaminC

• Bilesalts

• Inositol

• Pancreaticenzymes

• Herbsforlivercleanse-(sylmarin)

• Phase2detoxification-coffeeenemas

• Liverglandular/phosphytidalcholine


Organ meats

• Liverpâtés

• Sweetbreads(thymusorpancreas)

• Driedsalami

• Chickenliverpâté

• Preparedbeef,goat,orlung

• Menudo(tripe)

• Haggis(sheepstomachstuffedwithcookedoats,blood,&organmeat)

• Bloodpudding,kidneys,goatandporktesticles,tongue,heart,pancreas,bonegels,&headcheese(meatgels)


Medicinal Mushrooms for Mental Health

Medicinal Mushrooms• Shiitake

• RichBvitamins:B6,niacin,choline,&folate

• Mineralslikeselenium,copper,zinc,&manganese

• Lion’sMane(Hericiumerinaceus)=yamabushitake=brain&nervoussystemsupport

• Yamabushitakeiseffectiveinimprovingmildcognitiveimpairment(Mori,Inatomi,Ouchi,Azumi,&Tuchida,2009)


Plant Proteins

Micro-Algae Spirulina&chlorella(protein,chlorophyll)

Easytoputatablespooninasmoothie


Plant Proteins

Pea (Legume)


•Noticethebrightgreenofplants

• Itsduetochlorophyll,thebloodofplants!


• TheBloodofPlants:adeodorizer(researchoncolostomypatients)

• Pigmentthatgivesplants&algaetheirgreencolor.Plantsusechlorophylltotraplightneededforphotosynthesis

• It’sbasicstructureisaporphyrinringsimilartohemeinhemoglobin

• Thecentralatominchlorophyllismagnesiuminsteadofiron

• Chlorophyllinbeforemeals⬇urinarybiomarkerofaflatoxin-inducedDNAdamageina

Chinesepopulationathighriskoflivercancer

• OintmentsusedforwoundHealing

• Supplement:Standardprocess:ChlorophyllComplexfromAlfalfa

• Alfalfacontainsphytoestrogens,genestein&coumestrol

• RelevanceinDetoxificationEgnerPA,MunozA,KenslerTW.Chemopreventionwithchlorophyllininindividualsexposedtodietaryaflatoxin.MutatRes.2003;523-524:209-216.tary

aflatoxinexposurefrommoldygrainsandlegumes.(e.g.Peanuts)

WeirD,FarleyKL.Relativedeliveryefficiencyandconvenienceofsprayandointmentformulationsofpapain/urea/chlorophyllinenzymaticwoundtherapies.JWoundOstomyContinenceNurs.2006;33(5):482-490.

Clorophyll


Plant Proteins

Broccoli and Cruciferous Vegetables• Brassicavegetables➡Glucoraphanin

• Anti-carcinogenic,Antioxidant,Anti-inflammatory

• ⬆Phase2detoxification

• ConcentratedamountsofGlucoraphanin

• AutismSpectrumTreatment:wasfoundtoreverseoxidativestress&improvemitochondrialfunction➡improvedbehaviors

(Singhetal.,2014)

• 30mgaday➡toomanydepressthyroidfunction


Kelp is the new Kale!

Seaweed • Richminerals(calcium,phosphorus,magnesium,iron,iodine&sodium)

• Brownseaweeds➡alginates➡ionizingradiation➡heavymetaldetoxification

Resources:


Seaweed

• Noricontains1.5timesmoreVitaminCthanOranges

• Iodine• VitaminA,Folacin,Calcium&Iron

• VitaminBcomplex(includingB-12)

• RichsourceofProtein:• Noriis25%-35%• Kelpis9%protein.

• Excellentforreducingbodyweight• Seehandout:SeaweedSalad


Seaweed Salad


Nopale (Prickly Pear Cactus)

• Richinmanganesewhichcombinedwithfibermaybewhyitslowsdownabsorptionorsugar&lowersbloodsugar

• Example:combiningnopal&cinnamonteawasatraditionalmexicanbreakfastalongwithcorn&beans

• Useitinsmoothies,eggs,&salads

• Studiedforhismucilaginouscontent:soothingtomucusmembranes

MBacardi-Gascon,DDuenas-MenaandAJimenez-Cruz(May2007)."LoweringeffectonpostprandialglycemicresponseofnopalesaddedtoMexicanbreakfasts".DiabetesCare.30(5):1264–1265.doi:10.2337/dc06-2506.PMID17325260.


Nopale Salad

• Pickfreshnopale• ORpurchaseit&makesurethelittlespineshavebeencutoff

• Orsometimesyoucanpurchaseitcut


Nopale and Eggs


Fiber in plants: Our Prebiotics

• Fibers&mucilaginousfoods(ediblecacti&slipperyelmbark)slowtheabsorptionofsugarsintheintestines

• Foodshighinwater-solublefiber(flaxseed,pectin—fromapples—,guargum,&seaweeds)highlybeneficialfrom80–100gramsperday


Mood Follows Food

• Focusonglucosecontrol-- ‘MoodfollowsFood’

•Mood(&energy)respondstoglucoselevelsinthebody


Reactive/ Functional Hypoglycemia

• Reactivehypoglycemia-excessivereleaseofinsulinfollowingahigh(refined)carbohydratemeal

• Primaryhypoglycemia-occurswhenthereisaninadequatesupplyofcarbohydrates

• Whendecreasing&eliminatingrefinedcarbohydrates&sugarsfromone’sdiet,manypeoplewillsufferwithdrawalfromtheiraddictiontorefinedcarbohydrates


Hypoglycemia & Mood

• Hypoglycemia,orlowbloodglucose,occurswhenthelevelofglucoseinyourblooddropsbelownormal

• Dropinbloodglucose

• Irritability,anxiety,nervousness,cravingsweets,panic,crying,fainting,motorweakness,changestothepersonality,headaches,visualdisturbances,confusion,&shakiness

• Hypoglycemiacanbemistakenfor

• Anxiety,worry,bipolarsymptomsinabilitytofocus,irritability,restlessness,insomnia,tempertantrums,hyperactivity,&depression


Hypoglycemia & Mental Health

•Whenassessingformoodchanges&inattention

• Ruleoutreactivehypoglycemia,foodallergies,orothermedicalconditions

• Childrenandadultswithseveremoodswings&irritabilityexperiencesignificantimprovementwhenhypoglycemia&carbohydrateaddictionareaddressed

• BiPolar:assessforHypoglycemia


Hypoglycemia & Mental Health

• Hypoglycemiacontributestomoodlability&inattention ThisconditionisoftenmisidentifiedastherapidcyclingofbipolardisorderorADHD

• Hypoglycemiaiscommonlyseeninpeoplewithschizophrenia

• Peopleunderchronicstressarevulnerabletoreactivehypoglycemia

• Problemsassociatedwithhypoglycemiaalsoincludefoggythinkingbecausethebrainisnotreceivingasmuchbloodsugarasitneedstofunctionproperly


Hypoglycemia & Addiction

• Hypoglycemiaiscommoninalcoholism

• Hypoglycemiaiscommonlyseeninpeoplewithdrug&foodaddictions

• Inadditiontohighcarbohydratemeals,smokingcigarettesmayincreasehypoglycemia


Hypoglycemia & Food

• Peoplew/hypoglycemiamaybedeficientinessentialfattyacids

• Replacerefinedcarbconsumptionwithhealthy,high-qualityproteins&fatslikebutter,avocado,coconut,nuts,&eggs

• Eatorganic,starchy,&non-starchyvegetablesastheprimarysourceofcarbsisoptimal

• Eatsmallamountsofhigh-qualityprotein,fat,&vegetablesevery3hours

• Supportadrenalhealthwithadrenalglandular,adaptogens,seasalt

Comfort Food


Xoco-atl: Food of the Gods

Theobromine(fromtheoandbroma=foodofthegods)

“All you need is love. But a little chocolate now and then doesn’t hurt.”

—CharlesM.Schulz


Benefits of Chocolate• Antiinflammatorycompounds:

• Flavanols/antixoidantlikeepicatechinhighestionchocolate(alsofoundinGreentea)

• Epicatechin1-2mg/kgofbodyweight

• BitterelementandtheLiver

• ReducesCRP

• Enhancesmitochondrialfunction

• Epicatechinenricheddarkchocolateimprovesmitochondrialstructure

• Prebioticfunction• Gutfermentstheflavanolstheyareabsorbedintoblood

• Increasesendorphins• Dopamine—focus

• Magnesium—womenneedmagnesium!

• Theobromine&caffeinecoughsuppressant,antiasthma,vasodilator,mood

TaubPR,Ramirez-SanchezI,CiaraldiTP,etal.AlterationsinSkeletalMuscleIndicatorsofMitochondrialStructureandBiogenesisinPatientswithType2DiabetesandHeartFailure:EffectsofEpicatechinRichCocoa.ClinTranslSci.2011;5(1):43-47.)


Chocolate Tips

• Darkchocolate• Lessprocessingmeansmoreflavanols

• Bittermeansgoodfortheliver

• Nosugarorartificialsweetener• 8-20gmsadayshowseffect/lessthan1oz.

• Combinewithcoconutandcoconutoil,greentea,berries

• Addtosmoothiesforanaturalenergyboost


Chocolate Recipe

• HealthyCocoa• ChocolateAlmondJoyrecipe

• AddchocolatetoyourFreshbeanchile• MochaMatchaSmoothie

• (Twicethecatechins!)

• Molinillo

• SeeHandouts:ChocolateAlmondJoy


Comfort Foods: Anxiety

•Bananas

• Figs

• Vinegar

•Oats


Oats & Anxiety

• Laterintheday➡relaxing.

• Wholeoatsorsteel-cutoats

• Gluten-sensitive/intolerant➡Gluten-Freeoats

• Steel-cutoatsarerichinsilicon,phosphorus,&magnesium➡calming,nourishingeffect

• Blackstrapmolassessweetener=iron,copper,magnesium,potassium,&manganese

• Addraisins&walnutsforrelaxation&sleep

Oats


Eating Disorders & Comfort

• Bulimia(whey)

• Trytophanrichfoods;healthyfats&complexcarbs

• Bulimia&Purging--

• Anorexia

• Orthorexia

• Nighttimeeating


Dairy Protein

Whey Protein • Cheesemakingprocessby-product

• Lowlactose

• Nineessentialaminoacids

• Recoveryfromeatingdisorders

• MostsatiatingnutrientsduetochangesinCCKCholecystokinin,GLP-1Glucogenlikepeptide,PYY, ⬇appetite.ProteinboostPYY

• Glucomannan(dietaryfiberkonjacroot)satiety

74


Orthorexia Nervosa

• NotinDSM5andmaybestigmatized

• Fixationonrighteouseating

• Addictionrecoveryclients

• Chemicalsensitivity

• Veganism

• Rawfooddiets

• Vegetariandiets

• Groupbonding

• Survivorsofcults

• Dietchoicesreflectstageoflifedevelopmentalprocesses&oftenchange


Alcohol & Drug Recovery

• Easilydigested,nutrientdense,collagenrich:BoneBroth/ChickenBroth• Carrot/Beet/AppleJubilee—satisfiessweetaswithdrawing;livernourishment

• Ingredients:• 1lb.oforganiccarrots,1organicbeet,1organicapple• Smallpieceoffreshginger

• Optional:add1tsp.coconutoil•Washandcutallthevegetablesandfruitssotheypassthroughthejuicer.Keeptheskinintact.Strainthejuicelightly,keepingsomeofthepulp.Makes2glasses.


Gelatin & Collagen

• Collagen&aminoacidsfromgelatin-richmeat,fish&poultrybroths

• Easytoassimilateandhelpbrainfunction

• Freshlymadebone&vegetablebrothisthefirstfoodtochooseasastapleinhelpingpeoplerecoverfrommentalillness

• Increasessatiety• Supports1stand2nd“SecondBrain”

I.G.S.RubioG.CastroA.C.ZaniniG.Medeiros-Neto.EatingandWeightDisorders-StudiesonAnorexia,BulimiaandObesityMarch2008,Volume13,Issue1,pp48–53Oralingestionofahydrolyzedgelatinmealinsubjectswith

normalweightandinobesepatients:Postprandialeffectoncirculatinggutpeptides,glucoseandinsulin


Substitute Healthy Foods for Food Cravings

• Weneedthenutrientstheyoffer

• Weareallergictothem&theyfunctionlikeadrug

• Wheatandglutenarehighlyallergenictopeopleforwhomittriggersopioid-likereactions

• Theyremindusofacertaintimeinourlife,linkedtopeoplewehaveloved&lost,ortheyarelinkedtoourcountryoforiginorholidaytimes

• Wewanttoalterourconsciousness

• Forcomfortandanxietyreduction,weingestcarbohydratesandfats

• Forenergyandfocus,weingestproteins&dopamine-richcoffee

We crave foods for a variety of reasons

Principle of Substitutions


Principle of Substitutions

• Understandthe(emotional)biochemistryofthefoods

• Findsubstitutionsthataddresstheseneeds,butarehealthier&withoutthesideeffects

• Findanalternativefoodtoprovidethesameeffectasthefoodsyoucrave

• Slowuptakeofglucose

• Alwaysmixafatandproteinwithacarbohydrate


Substituting Unhealthy Comfort Foods with Healthy Options

UnhealthyComfortFoods HealthySubstitutions

Breadorsweets Sweetpotatoes

Sugarytreats Smoothiesweetenedwithstevia

Chocolatew/sugarUnsweetenedcocoapowderwithstevia/homemadestevia

sweetend

Canesugar Honeyormaplesyrup

Honey Stevia

Coffee

Blacktea,decaffeinatedcoffee,herbalcoffeesubstitutes(roasted

dandelionroot,ramonnut[breadnut]),greentea,chai,or

Turmeric-RooibusBrainChai

Neurotransmitters & PrecursorsNT’S AMINO ACIDS/ NUTRIENTS BOTANICALS FOODS ENTHEOGENS

GABAGlutamine, taurine

milk derived neuropeptides. lithium orotate, phenibut

Valerian, hops, skullcap, green tea,

kava

Walnuts, oats, spinach, beans liver, mackerel

SerotoninTryptophan,

5 HTP, B-vitamins, esp B-12, B-6, niacicinimide, folic acid

St. John’s wortSalmon, beef, lamb, figs

bananas, root vegetables, brown rice

LSD, Psilocybin, DMT, Ibogaine, Ayahuasca

Dopamine Tyrosine, DL- Phenylalanine, B-12, B-6 Ginseng, Fenugreek Coffee, tea, eggs, pork, dark

chocolate, ricotta cheeseMDMA/MDE

Mescaline

Norepinephrine Tyrosine St John’s wort, Holy basil,licorice Meats, fishes cheese MDMA/ MDE

Mescaline

AcetylcholineGPC choline

phosphatidylserine, acetyl-L-carnitine,

huperzine

Sage, Bacopa , Melissa, Ginkgo, Ashwaganda

Eggs, liver, salmon shrimp, nut butters, coffee

Scopolamine (contraindicated)

Glutamate Glutamic Acid Gotu Kola, Kava, Passionflower

Caffeine, fermented foods, chicken, eggs, dairy

Ketamine Ibogaine

Endogenous opioids Milk biopeptides Papaver somniferum Casein (milk), gluten

(grains), spinach, fat, fastingIbogaine,

Salvia divinorum

Cannabinoids Fish oil, lactobacilli Cannabis Hemp seeds/hemp oil Cannabis


Capomo • A.K.A.Ramon,madefromthebreadnut(Brosmiumalicastrum),indigenoustobothcoastsofMexico

• CafédecapomoisrichinBvitamins(particularlyB6),calcium,vitaminC,&traceminerals

• Sorichinaminoacids&folatethatitliftsthemood&breastmilkinnursingmothers

Coffee Substitutes


Coffee Substitutes

Green Tea • Atleasttwoimportantconstituents:

• Epigallocatechingallate(EGCG)

• Theaninebeneficialforcognitivehealth&preventionofAlzheimer’s

(Hyungetal.,2013)


Exercise: Make a Food Substitutions List

Buildingonourconceptofsubstitutinghealthyfoodsforunhealthyonesbutstillsatisfyingourneeds,trythisexercise.Usingtwocolumns,makealistofthefoodsthatcomfortyouintheleftcolumn.Asyoureviewthelist,makealistofhealthysubstitutionsforthesefoodsin

therightcolumn.Forexample:

ComfortFoodsyouEnjoy HealthySubstitutions

Wheat–toastwith

butter&jamBakedpotatowithallthefixings

Chocolatebarwithsugar Hotcocoasweetenedwithstevia&realwhippedcream

Fast-FoodFrenchfriesFriesbakedinoliveoil&toppedwithcilantromayonnaise

dip


Selected Types of Diets

• Ancestral

• Atkin’s(Carnivore)

• Paleolithic(Paleo)

• ModifiedCarnivore

• Ketogenic

• Anti-Inflammatory

• Gut&PsychologySyndrome(GAPSDiet)

• Mediterranean

• Raw

• Vegetarian

• AyurvedicDiet

• ChineseFiveElementDiet

• Macrobioticdiet

• Vegan

• Fasting&DetoxificationDiets

What are Ancestral Diets?


Ancestral Diets

• Foods&medicinesconsumedbyourancestorsformillenniathatnaturally

evolvedovertimewithinaspecifichumancultureThesediets:

• Optimizenourishment

• Takeintoaccountthefoods,diets,&preparationmethodsderivedfromauthentic

culturaltraditions

• Varybygeographicalregions&ethnicgroups

• Makeuseoflocal,fresh,nutrientdense,&optimallypreparedtraditionalfoods

relevanttoourneeds

• Bringbalancetothebody,mind,&spirit


Culture, Genetics and Diet

• Weshouldeatthetypesoffoodssimilartothe

foodsourancestorsate

• Thismeansfoodsfreeofrefinedsugars&grains,

withnosyntheticpreservatives/foodcoloring,&

minimallyprocessed

• Foodsshouldbepreparedintheirnaturalstate

• Traditionalorauthenticfoodsarelowglycemic,

anti-inflammatory,&richinomega-3fattyacids

Food is much more than nourishment. Food is medicine Food is nutrition Food is ceremonial Food is sacred Food is culture and tradition.


Principles of Ancestral Nutrition

• Wholefoodsthatarenutrientdense&freshlyprepared

• Bothraw&cookedfoods,andideallysomewildfoods

• Minimalprocessingwhilesomerequirecooking

• Slowcookinginwater,boiling,salting,broiling,pickling,roasting,baking,drying,steaming,fermenting,&somesmokingaretheessentialprocessingmethodsthatensuremaximumnutrition


Authentic, Ancestral Foods

• LowGlycemic/anti-inflammatory/Omega3rich

• Low-moderateComplexCarbohydrate,ModerateProtein,moderatetohighfat

• Antioxidant-rich(berriesandfruits)

• Fiber/Prebioticsbarkflour,psyllium,chia,cactus,bran,oatmeal

• Fermentedfoods/Probioticsenzyme-richfordigestion&colonhealth,detoxification


Traditional Foods of Pacific Northwest


Natural DHA & EPA Sources

Docosahexaenoicacid,brain&retina/eicosapentaenoicacid

White Tail Deer

Smoked Oolichan

White Tail Deer

Smoked Oolichan


Eastern European peoples


Inuit People

High fat, low carb


Traditional Irish Foods


Traditional Foods of Mexico



Amaranth (Alegrias)



Criadillas



Huazontle Chenopodium


Ancestral Diet

• Howdoesancestraldiettranslatetoknowingourancestryourgenetics&howwedigestfood&whatweneed?

• Keepinmindjustastherearemanytheoriesandmethodsinpsychology&psychotherapy,asthereareinnutrition


Biochemical Individuality

• TermCoinedbyRogerWilliams,Biochemistwhoidentifiedfolicacid,B-6pantothenicacid(B-5),lipoicacid

• Eataccordingtoyourmetabolictype(MT)

• Determinedbycultural-geneticheritage

• Determinedbyenvironmentalheritage

• Governsfoodsthatnourish

• MT=rateofglucoseoxidation

• DietSpectrum:Vegetarian-Carnivore


No One Right Diet For Everyone

• Fornutritiontobeeffective,dietmustbetailoredtothemetabolismofeachindividual

• Nutritionalneedsaredeterminedbiochemicallyattheindividuallevel

• Geneticallybased

• Culturally&environmentallylinkedtoancestry



Bio-individuality

Eatingaccordingtoyourindividualtypemeansidentifyingwhatkindofbodyyouhave&howitdigests&metabolizesfoodor“fuel”


Metabolic Typing, cont.

• Acid/alkalinevariationsinbloodpH

• 7.46.bloodpH

• Minutevariationsleadtodisease

• FastOxidizersburnglucosetoorapidly

• Requiremoreproteins&fatstoslowdowntherateofglucosecombustionintheKrebscycle(Inuitpeople)

• SlowOxidizersdonotburnupglucoserapidlyenough

• Requireahigherpercentageofglucose(lessprotein&fats)(PeoplesofTropics,India)

• MixedTypes

Rate of glucose metabolism


Individualized Nutrition

• Oxidationistherateatwhichweburncarbohydratesorglucose.Thisgovernstheamountofcarbohydrates,proteins,&fatsourbodiesrequireforour“fuelmixture”

• Aligningour“fuel”withtherateatwhichwecanburnitenhancesefficiencyandperformance.Aconsistentuseoffuelinappropriatefortheindividualbodyleadstodecline

• Someofusburncarbohydratesmorequickly,someburnmoreslowly


Types of Oxidizers

• Fastoxidizers-bloodpHtendstowardalittlemoreacid&arecarnivores

• Slowoxidizers-bloodpHtendstobemorealkaline&dobetteronmoreplantproteins

•Mixedorbalancedoxidizers-dowellwithamixofcarbohydrates,proteins,&fats

Whatkindoffoodsupportsthefastoxidizer,slowoxidizers,&mixed

oxidizers?


Fast Oxidizers

• Highproteinandhighfatdiettoslowdown therateofoxidation&stabilizebloodsugar

• Purinefoods:organmeats,sardines,andanchovies

• 30%protein,20%carbohydrates,&50%fat

• Fruitsandvegetables,fewgrains

Fast Oxidizers Carnivores: animal protein


Mixed /Balanced Oxidizers

• Theseindividualsdowellwithamixedproteinandfatandcarbohydratesdiettobalancetheirrateofoxidationandtostabilizetheirbloodsugar

• Thebalanced/mixedoxidizerswillburnefficientlyusing30%protein,40%carbohydrates,and30%fats

• Theywillbenefitfromarangeoffoods

Mixed/Balanced Oxidizers


Slow Oxidizers

• EmphasizePlantproteins(low/noanimalproteins)

• Lowerfatdiettospeeduptheirrateofoxidation&tostabilizetheirbloodsugar

• 25%protein,60%carbohydrates,and15%fats• Leananimalproteinsincludingnutslegumesfish&eggs

Slow OxidizersVegetarians: vegetables fruits


Assessment: Metabolic Type

• 4-hrglucosetolerance

• Hairanalysis

• Clinicalinterview

• Questionnaire

• BroadNutritionaltypingonline/ProteinorCarbohydrateType

• BloodType&Metabolism


Mental Health Affectedbyallergies,sensitivities,andToxicsexposuresinfood&theenvironment

Keyprinciples

Reduceexposure

Respondtotheexposure

Food Allergies, Sensitivities & Special Diets


Food Allergies, Sensitivities & Special Diets

Foodallergies&sensitivities⬌poormentalhealthInflammatoryreactions:

• FoodAllergy

• Food-InducedAutoimmuneDisease

• FoodSensitivities


Food Allergies, Definitions

• Reactivityoftheimmunesystem

• Genetic&hereditary

• Chronicinfections

• Eatingpoorqualityorpro-inflammatoryfoods

• Toxicexposure

• Nutritionaldeficits

• Chronicstress

• Symptomsoffoodallergycanoccurimmediatelyafteringestingthefoodoruptoseveralhourslater


Common Allergens

• Anyfood

• Milk,eggs,wheat,soy,treenuts,peanuts,fish,strawberries&shellfish

• Pollen-foodallergysyndrome

• Ragweedallergy➡bananas/tomatoes/melons

• Cookingfoodpreventsthis


Food Sensitivities/Intolerance

Mostcommondiet-inducedinflammatoryreaction

Food sensitivities

Foodandfood-chemicalsensitivities➡inflammation&symptomsdifficulttoidentifytriggerfoods

food-chemicalsensitivities

intolerances

non-allergic(non-IgE)

FOODALLERGIES


Symptoms of Food Intolerance

• Skinshowssigns

• Digestivesystem

• Respiratorytract

Fibromyalgia,GERD,IBS,obesity,migraines,ADHD,autismspectrumdisorders,depression,insomnia,andchronicfatiguesyndrome

(OxfordBiomedicalTechnologies,2013)


Lactose

Age5⬇synthesizelactase

Adulthood➡70%lactoseintolerant

⬇Quantitiesenzyme

Lactoseintolerance=geneticallybased

Cultureswheredairyanimalsnotnative• African&Asians80%-100%

• AfricanAmericans&Mexicannatives70%-80%

• Mediterranean’s&Jewishdescent60%-90%

• NorthernEuropeans1%-5%


Lactose

Easiertotolerate:

• Higherfatcontent:Purecream/Butter

• Livecultures.Lactose➡Bacteria➡Lacticacid


Casein

Casein Higherproteincontent:

• Yogurt

• Cheese

• Kefir

• Milk

• Icecream

Butter&creamsmallamounts


Casein

Implicated:

•Schizophrenia

•Depression

•Autismspectrumdisorders

50%sensitivetodairy➡gluten-intolerant


Gluten

Gluten Gluten=proteiningrains

Proteinsgliadin+Glutenin➡immunesystemreactions

Type1=CeliacDisease(autoimmunereaction➡smallintestines)

Type2=Non-CeliacGlutenSensitivity(GS)

Nonceliacglutensensitivityisanimmuneresponse

leadingtobothdigestive&neurologicalproblemsbut

maynotmanifestindigestivedistress&thusmaygo

undiagnosed(Jackson,Eaton,Cascella,Fasano,&Kelly,2012)

Cyrex Labs


Gluten

•Wheat,barley,rye,bulgur,couscous,farina,kamut,seitan,barley,farro

• Alternatives:• Rice,potato,coconut,almond,buckwheat,sorghum,sweetpotato,bean/cassava/ricemixtures&tapioca


Gluten & Depression

• Gliadinantibodiesareproteinsinthebloodthatarecomponentsofgluten

• 1in250people=celiacdisease• Someestimates1in10havelessersensitivitiestoglutenthatmood&digestiveproblems

• Cravewheat/grains=moodelevationuponeatingthesefoods

• PeoplewithTypeObloodareoftenintolerantofgluten


Casein & Gluten Sensitivity

• Significantclinicalevidencehasestablishedcasein&glutensensitivityinpeoplewithmooddisorders,anxiety,majordepression,&schizophrenia

(Cascellaetal.,2011;Samarooetal.,2010).

• BiPolar(Dickersonetal.,2012)

https://www.greatplainslaboratory.com/glutencasein-peptides-test/


Gluten & Intestinal permeability

• Gluten&caseinintolerancecontributestomentalillnessincludingneurodevelopmentalillnessesisbecauseitincreasesintestinalpermeability

(Herbert&Buckley,2013;Pedersen,Parlar,Kvist,Whiteley,&Shattock,2014;Whiteley2014;Whiteleyetal.,2013)

• Glutenprotein,gliadintriggerszonulin• Aproteinthatincreasesthepermeabilitybetweencellsofthewallofthedigestivetract

• Leadstosystemwideinflammation

• Causingneurological,autoimmune,&mentalhealthproblems(Fasano,2011)


Gluten Elimination

30-90day:Protein,fats&non-glutengrainsvegetables/fruits

ReadLabels!!!

Rootvegetables:• Sweetpotatoes

• Yucca(maniocorcassava)

• Parsnips

• Carrots

• Squash


Gluten Elimination

ThedigestiveenzymecalledDipeptidylpeptidase-IV(DPP-IV)helpstobreakdownglutenproteinfragments

(Kharrazian,2013)

Intestines➡DPP-IV⬇allergenicproteincasein

Gluten&caseincontainproline

Researcherscommonlyholdtheviewthatprolylpeptidesactlikeopiatesinthebrain


Nightshades

• Intestinalpermeability&inflammation

• Useofpainmedications&antacids


The Coca Modified Pulse Test

ImmunologistDr.Coca

Onewaytobegintotestforallergic/sensitivityreactionsisthepulsetest,asimple,do-it-yourselfmethodfordeterminingnegativereactionstofoods.Itisnotrecommendedincasesofsevereallergicreactionslikeanaphylaxis.


Coca Neurolingual Testing

• 2hrsaftereatinganything• Takeyourpulseforonefullminute…don’ttakeitfor30seconds

• Putapieceofthefoodinquestioninyourmouth.Itisokaytochew,butdon’tswallow.Tastethefoodforatleast30seconds.Then,takeyourpulseagainforafullminutewiththefoodinyourmouth

• Spitoutthefoodandrinseyourmouthwithfilteredwater

• Ifthepulseraterises6ormorepointswithafood,itindicatesastress

reaction&maybecausingsymptoms


• Beginbyconductingaself-inventoryofpain&swellingofjoints

• Ratehowyoufeelonascaleof1-10with10beinginterriblejointpainwithstiffness

• Eliminateallnightshadefoodsduringfourweeks&attheendoftheperiodconductanotherself-inventory

• Ifyouaresensitivetonightshadesyouwillfeelbetterafter4weekswithoutthem

• Youcandoachallengetestthisbyreturningtousenightshadesfor1-2weeks&observethepain&stiffnesswillreturn

• Somepeoplecansharplyreducetheirintakeofnightshades&stilltoleratethemonoccasion

Test for Nightshade Sensitivity


Potato Substitution

Yucca


Nightshade Substitutions

Plantain Sweet starchy fill with minerals…Mix with fats & greens

Seehandout:Plantainsoup


Neurotoxins

Neurotoxins&excitotoxinssubstances

⬇nerveelectricalactivities

Ingredients • Doughconditioners

• Seasonings

• Yeastextract

• Carrageenan

• Maltodextrin


Aspartame

Depression&irritability(Lindseth,Coolahan,Petros,&Lindseth,2014)

Migraines,oxidativestress,diabetes,seizures,blindness,obesity,neurologicaldisorders,carcinogen

(Soffrittietal.,2014)


Foods and Food-related Technologies

• HAPIfork• TheHAPIforkisanelectronicforkthathelpsyoumonitorandtrackyoureatinghabits. Website:http://www.hapi.com/


Cooking Skills

• CookingMatters

• Helpsfamiliestoshopforandcookhealthymealsonabudget.Website:http://cookingmatters.org/

• KnifeSkillVideoTechniques–HD• Website:http://www.stellaculinary.com/knife-skill-video-techniques-hd

• FoodScoresApp• ProducedbyEnvironmentalWorkingGroup,thisappratesthequalityofthefood/brandnameandproducesanoverallscorebetween1and10. Website:http://www.ewg.org/foodscores?inlist=Y&sdf=1


DVDs

• Microwarriors:ThePowerofProbiotics,SpecialEdition

• DVDDocumentaryNarratedbyLeonardNimoyaboutprobiotics,includingtheirhistory,production,scientificresearch,andmore.Address:HealthPointProductions,4335VanNuysBlvd.,ShermanOaks,CA91403;Phone:(818)788-2040;E-mail:[email protected] Website:http://www.microwarriorsmovie.com/index.html


DVDs

• BeyondFishOil:NutritionalandComplementaryTherapiesWithDr.

LeslieKorn

• Thiscontinuingeducationcourseforcliniciansprovidesacomprehensiveoverviewofnutritionaltherapiesformentalhealthandtheirintegrationwithothermodalities. Website:https://www.pesi.com/store/detail/10024/beyond-fish-oil-10-dietary-strategies-to-improve-and


Kitchen Appliances

• Blenders• BrandstolookforincludeVitamix,K-TecBlender,JuicemanSmoothies,andTribestBlender.

• Juicer• ChampionJuicerisaveryhigh-qualityjuicer. Website:http://championjuicer.com/

• Dehydrator• TheExcaliburisagoodchoice,asithastemperaturecontrol,itisfan-operated,anditiseasytoclean. Website:http://www.excaliburdehydrator.com/


Nutritional Therapies/Coaching

• BastyrUniversityNutritionPrograms

• BastyrUniversityoffersundergraduateandgraduatenutritiondegreeprograms,aswellasnondegreeprogramsthatencompassa“wholefood”approach.Address:BastyrUniversity,14500JuanitaDriveN.E.,Kenmore,WA98028-4966;Phone:(425)602-3000;Fax:(425)823-6222(fax); Website:http://www.bastyr.edu/academics/areas-study/study-nutrition

• HealthCoachTrainingProgram

• IntegrativeNutrition’sHealthCoachTrainingProgramisonline,withlecturesbyleadinghealthexperts. Phone(US):(877)730-5444;Phone(International):+1(212)730-5433; Website:http://www.integrativenutrition.com/


Nutritional Therapies Training

• NationalAssociationofNutritionProfessionals(NANP)• ThiswebpageliststrainingprogramsthathavebeenreviewedandapprovedasmeetingNANP’seducationalstandards.Theseprogramsqualifytheirgraduatesforprofessionalmembershipandtositfortheholisticnutritionnationalboardexam. Website:https://www.nanp.org/list-of-schools

• NutritionalTherapyPractitionerProgram(NTP)

• Thisdistance-learningprogramprovidesstudentswith9monthsofdistancetrainingwiththeflexibilityofself-pacedstudy,teleconferencecalls,andthreeseparatemultiple-day,instructor-ledworkshopsduringthe15-modulecourse.Website:https://www.nutritionaltherapy.com


• ExplorefoodsoftheBrainBow

• Limittheamountofgrains&legumes,&eliminateglutens

• Eliminaterefinedcarbohydrates(flour&sugars)

• Useproteins&rootvegetablestostabilizemoodandbloodsugar

• Includefermentedfoodsindailymeals

• Identifynewfoodstotryfortheirmentalhealthbenefits

• Emphasizeorganic,farmraised,hormonefree&antibioticfree

• Trynewrecipesandsharewithfamily&friends

Summary: Healthy Foods


Summary

• Identifytheroleofallergiessensitivitiesinclientmentalhealth• Preparefreshfood&avoidpackagedfoodswithpreservatives&additives

• Conducteliminationdiets&otherteststoassessforsensitivities• Workwiththeclienttoidentifydiettypesthatareoptimal• Identifytheratioofproteinscarbohydrates&fatsthatsuitsspecificbiochemicallyindividualmetabolism:Fast,(Carnivore)moderate(mixedfoods)orslow(vegetarian-based)

• Minimizeexposuretotoxicheavymetals• Undertakeperiodiccleansestodetoxify

• Exploretheintersectionofbeliefsystems&dietarychoices,differentiatingbetweencloseadherencetoaspecificdietarysystemforhealth&orthorexia

Thank you!drlesliekorn.com [email protected]

Documents

Culinary Medicine for Mental Health - Dr. Leslie Korn