EATING FOR WHOLE HEALTH—PARTICIPANT WORKBOOK

EATING FOR WHOLE HEALTH (EFWH) Participant Workbook (Virtual Course)

June 2021

EATING FOR WHOLE HEALTH—PARTICIPANT WORKBOOK

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EATING FOR WHOLE HEALTH Participant Workbook (Virtual Course)

TABLE OF CONTENTSCONTENTS

Table of Contents .................................................................................................................................................. 1

How to Use This Workbook .............................................................................................................................. 3

Welcome .............................................................................................................................................................. 8

About the Course .............................................................................................................................................. 9

SECTION 1: ACTIVITIES ................................................................................................................................ 11

Session I ............................................................................................................................................................ 11

Module 1. Introduction to the Course: Setting the Stage ................................................ 11

Module 2. Making the Case: The Power of Food & Drink ................................................ 11

Module 3. Food and The Gut .............................................................................................. 12

Module 4. Mindful Eating ................................................................................................... 12

Session II ........................................................................................................................................................... 13

Module 5. Nutrition and Pain ............................................................................................ 13

Module 6. Eating in Context: External Factors that Affect Nutrition ............................. 13

Module 7. Personal Health Inventory (PHI) and Skills Application ............................... 15

Session III ......................................................................................................................................................... 18

Module 8. Your Brain on Food: Nutrition and Mental Health ........................................ 18

Module 9. Serving It Up: Healthy Cooking Tips ............................................................... 18

Module 10. Functional Nutrition, Elimination Diets, And the 5R’s ................................ 20

Module 11. Prevention of Cardiovascular Disease and Diabetes ................................... 20

Session IV ......................................................................................................................................................... 22

Module 12. Prevention of Cancer......................................................................................... 22

Module 13. Whole Health visit: Creating a Personal Health Plan ....................................... 22

Module 14. Skill Application: Personal Health Plan (PHP) Planning ................................. 25

SECTION 2: RESOURCES ................................................................................................................................ 31

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Primary Whole Health Resources ........................................................................................................... 31

Circle of Health ............................................................................................................................................... 32

Whole Health System Diagram ................................................................................................................ 33

EFWH Research and Additional Resources .................................................................................. 37

Session 1: Module 1 - Introduction to the Course: Setting the Stage .............................. 38

Session 1: Module 2 - Making the Case: The Power of Food & Drink ............................. 38

Session 1: Module 3 - Food and the Gut............................................................................. 40

Session 1: Module 4 - Mindful Eating ................................................................................. 43

Session 2: Module 5 - Nutrition and Pain .......................................................................... 44

Session 2: Module 6 - Eating in Context: External Factors that Affect Nutrition ........... 47

Session 2: Module 7 - Skill Application: Circle of Health and The Personal Health Inventory .............................................................................................................................. 49

Session 3: Module 8 - Your Brain on Food: Nutrition and Mental Health ...................... 49

Session 3: Module 9 - Serving It Up: Healthy Cooking Tips ............................................. 53

Session 3: Module 10 - Functional Nutrition, Elimination Diets, and the 5R’s............... 53

Session 3: Module 11 - Prevention of Cardiovascular Disease and Diabetes ................. 53

Session 4: Module 12 - Prevention of Cancer .................................................................... 58

Session 4: Module 13 - Whole Health Visit: Creating a Personal Health Plan ................ 59

Session 4: Module 14 - Skill Application: PHP Planning .................................................. 59

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HOW TO USE THIS WORKBOOK Welcome to the virtual version of the Eating for Whole Health course!

This workbook provides the course agenda, activities, directions, and resources that you can use while taking the course.

If you would like to print material for the course, you may consider printing out only the Activities section (pp. 11 - 30).

• The Activities section contains directions for breakout groups during the course and space to write comments, thoughts, and reflections.

• The remainder of the workbook provides information that may be referenced during the course and a comprehensive research section based on the course curriculum.

We will utilize the Personal Health Inventory (PHI) which was sent in a file and is also located here: Personal Health Inventory –short PHI

Additional online resource sites include:

VA Nutrition and Food Services Patient Education Materials

o Intranet: http://vaww.nutrition.va.gov/clinicalNutrition/ptEd.asp

o Internet: https://www.nutrition.va.gov/

VA Whole Health website includes:

• The Whole Health Library: https://www.va.gov/wholehealthlibrary/. The website offers materials related to the courses, implementation and WH care.

o Veteran handouts: https://www.va.gov/WHOLEHEALTH/Veteran-Handouts/

The PowerPoint presentations for this course are located at this site:

https://dvagov.sharepoint.com/sites/VHAOPCC/Education/SitePages/Eating-for-Whole-Health.aspx

We look forward to your participation in this training and partnering on integrating EFWH approaches into the VA health system.

Thank you,

EFWH Faculty

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Course Agenda SESSIONS I-IV SESSION I Participant Sign-In & Registration, Orientation 11:15 – 11:30 AM ET Orientation 11:30 – 12:00 PM VISN Leadership Welcome 12:00 – 12:10 PM ET Module 1. Introduction to the Course: Setting the Stage 12:10 – 12:50 PM ET

Welcome Breakout: Introductions Research Bias Defining Whole Health Finding Purpose 12:40 – 12:50 PM ET

Break 12:50 – 1:00 PM ET Module 2. Making the Case: The Power of Food & Drink 1 – 1:50 PM ET

Standard Diets Food and Molecules Nutrigenomics Breakout: Most Memorable Meal Ever Connections Around the Circle of Health Practical Exercise

Break 1:50 – 2:00 PM ET Module 3. Food and the Gut 2 – 3:05 PM ET

Pathophysiology The Gut-Brain Axis Enteric Nervous System, Stomach Acid Exercise: Acupressure for GERD IBS/FODMAP, SIBO Microbiome, Research, Probiotics Practical Exercise 3:05 – 3:15 PM ET

Break 3:05 – 3:15 PM ET Module 4. Mindful Eating 3:15 – 3:50 PM ET

Defining Mindful Awareness Research on Mindful Eating Tips for Mindful Eating Exercise: Brief Guided Meditation Closing Out Session 1 – Homework Assignments and Pulse Checks 3:50 – 4 PM ET Finish

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SESSION II Participant Sign-In & Registration (check on virtual connection) 11:30-11:45 AM ET Welcome and Debriefing 11:45 – 12:00 PM ET Module 5. Nutrition and Pain 12:00 – 1:05 PM ET

Rethinking Osteoarthritis Inflammatory Mediators The Anti-Inflammatory Diet Case Study and Breakout Pain and Nutrient Deficiencies Nutrition and Headaches Practical Exercise

Break 1:05– 1:20 PM ET Module 6. Eating in Context: External Factors that Affect Nutrition 1:20 – 2:25 PM ET

Impact of the Environment on Food Sources Food Safety and Processing Discussion on Improving Food Quality Breakout discussions about Veteran scenario Food Insecurity/Veterans with Limited Food Resources Breakout: Supporting Veterans with Limited Resources

Break 2:25 – 2:40 PM ET Module 7. PHI and Skills Application 2:40 – 3:25 PM ET

Whole Person and MAP Whole Health Clinical Elements Components of Health and Well-Being Reviewing the PHI Exercise: Completing your PHI

Break 3:25 –3:30 PM ET Skill Application: Creating an Elevator Speech 3:30 – 3:45 PM ET Closing Out Session 2 - Homework Assignments and Pulse Checks 3:45 - 4 PM Finish

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SESSION III Participant Sign-In & Registration (check on virtual connection) 11:30-11:45 AM ET Welcome and Debriefing 11:45 – 12:00 PM ET Module 8. Your Brain on Food: Nutrition and Mental Health 12:00 – 1:00 PM ET

Mental Health in Veterans How Nutrients Affect Psychology The Role of Sugar Dementia Feeding your Brain: Neurotransmitters, Micronutrients, and Gut Health Practical Exercise

Break 1:00 – 1:15 PM ET Module 9. Serving It Up: Healthy Cooking Tips 1:15 – 1:45 PM ET

Introduction to Teaching Kitchens Healthy Teaching Kitchen Demo Local Food & Drink Resources

Break 1:45 – 1:50 PM ET Module 10. Functional Nutrition, Elimination Diets, and the 5R’s 1:50 – 2:40 PM ET

Defining Functional Nutrition 5R’s of Gut Health Elimination Diets Functional Approach Case Study Practical Exercise

Break 2:40 – 2:50 PM ET Module 11. Prevention of Cardiovascular Disease and Diabetes 2:50 – 3:50 PM ET

Breaking Down LDL Deposition and CVD Prevention Dietary Patterns and Prevention Mediterranean Diet Scoring Insulin Resistance and Diabetes: Intervening Early Dietary Approaches to Prevent Diabetes Interconnections Around the Circle Practical Exercise Closing Out Session 3 – Homework Assignments and Pulse Checks 3:50 – 4 PM Finish

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SESSION IV Participant Sign-In & Registration (check on virtual connection) 11:30 – 11:45 AM ET Welcome and Debriefing 11:45 – 11:55 PM ET Module 12. Prevention of Cancer 11:55 – 12:50 PM ET

Cancer Incidence Around the World Cancer Risk Attributed to Diet Specific Nutrients for Cancer Prevention Practical Exercise Q & A

Break 12:50 – 1:05 PM ET Module 13. Whole Health Visit: Creating a Personal Health Plan 1:05 – 2:00 PM ET

Elements of the PHP, WH System and Self-Reflection Tools Social Determinants of Health Around Food and Drink Practical Exercise

Break 2:00 – 2:10 PM ET VISN POC Presentation 2:10 – 2:25 PM ET

Faculty Q&A 2:25 – 2:55 PM ET Break 2:55 – 3:00 PM ET Module 14. Skill Application: PHP Planning 3:00 – 3:50 PM ET

Closing Out Session 4 3:50 – 4 PM Finish

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WELCOME

Welcome to the Eating for Whole Health course! This course is brought to you by the Veterans Health Administration (VHA) Office of Patient Centered Care and Cultural Transformation (OPCC&CT), which was established in 2011 to lead this significant system wide change of care within the VA health care system. Whole Health is included within VA’s strategic goals for 2019-2024, and Whole Health Systems are now under development in all 18 VISNs, with rapid and successful spread to all VA sites being the ultimate goal.

The Whole Health approach for any given Veteran is built around his or her values. What matters most? Why do they want to be healthy in the first place? Focusing on someone’s mission, aspiration, and purpose engages them. Teams can empower and equip Veterans with the tools they need to reach their goals.

Incorporating the Whole Health framework requires a paradigm shift from problem-based, disease-focused care to Whole Health Care, which is a more expansive and inclusive model. This course is designed to help you, someone who provides care for Veterans, to take part in that paradigm shift and also assess your own nutrition and self-care.

VA defines Whole Health as patient-centered care that affirms the importance of the partnership between the clinician and the patient. The focus is on the whole person. It involves co-creating a personalized, proactive, and patient-driven experience. It is informed by evidence and makes use of all appropriate therapeutic approaches, health care professionals, and disciplines to achieve optimal health and well-being.

As they move through the Whole Health System, Veterans are encouraged to complete a Personal Health Inventory (PHI), a tool that helps them reflect on their values, priorities, self-care goals, and their vision of what it means to live life fully. It is built upon self-care and empowerment for the individual; it enlists both conventional and complementary approaches as appropriate; and it leverages support systems inside VA and in the community. The PHP follows Veterans through the system and, ideally, can draw Whole Health into every aspect of their care.

We wish you well as you explore how the Whole Health approach to eating and nutrition can support you in your practice, your broader team, your department, your facility, and even the health care system in general. The intent is that this course can also support you with your own self-care, apply the WH learnings within your own health care role and to connect to this larger Whole Health/EFWH community. Thank you for joining us!

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ABOUT THE COURSE

Eating for Whole Health: Nutrition for All Clinicians is an advanced, stand-alone clinical education course designed to introduce VA clinicians to the Whole Health approach as it relates to a fundamental aspect of healing and self-care: nutrition. This four-day virtual course is offered by the VHA Office of Patient Centered Care and Cultural Transformation (OPCC&CT) and is designed for providers from all different health backgrounds to help them incorporate nutrition recommendations into Veterans’ Personal Health Plans (PHPs). It is informed by the latest research in nutrition and draws from the wisdom of dietitians and functional nutrition practitioners from throughout the VA and beyond. The focus of this course is not to mandate how nutrition guidance is given to Veterans, but rather to offer a learning environment that supports curiosity, exploration, and open discussion of topics that can at times be somewhat complex or controversial.

During this course, participants will have an opportunity to explore a number of nutrition- related topics, ranging from how foods affect our bodies at a molecular level to how best to support Veterans in making changes related to their eating patterns. Participants will be introduced to a series of Whole Health tools and techniques, as well as an array of nutrition resources to support their clinical work.

Areas of focus will include optimizing nutrition for specific disease states, preventing chronic diseases, collaborating effectively with dietitians and other care team members, and sharing nutrition success stories from throughout the VA. The research that is presented will be supported by a series of patient vignettes focused on how food and drink can influence pain, mental health, and gastrointestinal function. The latest knowledge on fats, proteins, carbohydrates and various micronutrients will be discussed. Mindful awareness, environmental effects on food, and healthy cooking tips will also be addressed. Participants will take time to assess their own nutrition practices and build on their professional skills with motivational interviewing and personal health planning with food and drink as a specific focus. They will practice with partners and in small groups.

This course both provides knowledge and application exercises to assist participants in how to use this information after the course. Participants will leave with new knowledge, tools and research to transform their VA site with the concept that food is medicine. As nutrition is part of many roles in the VA, a diversity of participants including dietitians, providers, and others who either incorporate nutrition recommendations into health plans or provide nutrition referrals to dietitians comprises this course. Therefore, participants would ideally represent diverse teams and departments either within one given facility or from multiple facilities in order to have a multidisciplinary common approach to nutrition.

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During this course, you are invited to:

• Learn more about the Whole Health approach to food and drink and how this area of self-care interconnects with other aspects of Whole Health

• Become familiar with the latest research regarding how nutrition can influence both health and healing in the setting of chronic diseases

• Understand how what we eat can affect our bodies’ biochemical and genetic functioning

• Reflect on your own eating patterns, identifying strengths and opportunities to make healthier choices

• Discuss the benefits and potential limitations of common eating patterns or diets, and learn where to obtain more information about different eating guidelines that are popular with Veterans

• Learn about and explore local and national resources related to healthy eating • Focus on key concepts related to food choices, recognizing how culture and

socioeconomic constraints influence eating patterns • Witness how effective cooking demonstrations can be in improving Veteran

approaches to food and drink • Network with other participants locally and nationally to share strong practices and

tools to enhance your practice

COURSE LEARNING OBJECTIVES

• Understand key concepts of the Whole Health approach to nutrition • Describe key aspects of functional nutrition and how they can fit into your practice • Outline how nutrition can have health-promoting as well as therapeutic effects,

particularly for mental health, gastrointestinal health, pain, and prevention of chronic disease

• Recognize physical signs and symptoms related to nutritional imbalances • Identify what the latest research suggests regarding the health effects of popular

herbs and spices • List at least five key nutrition resources offered within the VA • Create Personal Health Plans that address nutrition • More effectively partner with patients to help them make healthy dietary choices

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SECTION 1: ACTIVITIES SESSION I

MODULE 1. INTRODUCTION TO THE COURSE: SETTING THE STAGE

BREAKOUT ROOM: INTRODUCTIONS

• Your name? • Where you are from? • Your VA role? • Name one food you love and one food you despise!

MODULE 2. MAKING THE CASE: THE POWER OF FOOD & DRINK

BREAKOUT ROOM: MOST MEMORABLE MEAL EVER!

Each person takes a few minutes. Choose someone to go first.

• Remind everyone of your name • Describe your MOST memorable meal ever • What made it great? • Looking at the Circle, what other areas of the circle were part of the experience?

PRACTICAL EXERCISE Most of us do not really consider the nutritive power of food and drink in our daily lives. We also may not regularly put a lot of intention into eating. When was the last time you consumed a meal with the intention of improving your health? What might you do differently to recognize the power of food and drink before every meal?

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MODULE 3. FOOD AND THE GUT

PRACTICAL EXERCISE – CONCEPTION VESSEL 17 (CV 17)

Location: the center of the sternum in a shallow hollow. It is at the level of the fourth intercostal space, which is located by counting down four rib spaces from the underside of the clavicle/collar bone, or four fingerbreadths above the base of the breastbone.

• “Center of Chest” or “Sea of Tranquility”

• Holding CV 17 relieves nervousness, emotional uptightness, and anxiety that can lead to insomnia

• The point can be held with gentle, direct finger pressure, or more gently still by placing the palm on or over the point.

MODULE 4. MINDFUL EATING

MINDFUL EATING: MINDFUL AWARENESS AND FOOD PRACTICAL EXERCISE

Over your next meal, take some time to be mindful of what you are eating. Consider what it took to bring this food to you. Who was involved in the growing process and production? Consider the sun and soil involved in growing the ingredients and ask yourself where in the world the foods came from and how did they get to you. Appreciate all of what it took to bring your food to your plate. As you eat, notice the smells, tastes and textures of your food. Pay attention to any physical, emotional or mental responses you have to eating this meal.

What did you notice about mindful eating during your meal that you would like to remember?

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SESSION II

MODULE 5. NUTRITION AND PAIN

BREAKOUT ROOM: CASE STUDY - ANNA

Anna is a 47 year old Army Gulf War Veteran. She has Osteoarthritis in her knees and hands. She also has other comorbidities of HTN, obesity and GERD. She is an art professor, and her job requires a fair amount of standing. She has a Rx for oxycodone, but she hates how it makes her feel. She struggles with fatigue when she takes it. She has been offered injections but has not pursued this treatment. Anna is interested in knowing if there are things she can add to her diet for natural pain management.

What are some strategies Anna can use to decrease inflammation?

MODULE 6. EATING IN CONTEXT: EXTERNAL FACTORS THAT AFFECT NUTRITION

PHYTONUTRIENTS AND FOOD PREPARATION ONLINE LESSION

This recorded video provides insight and understanding into what phytonutrients are and how to prepare foods to maximize nutrient availability and absorption. Information is presented about three major classes of phytonutrients and six specific plant foods. Also look at the Phytonutrient and Food Prep document that is in the Supplement Course Handout in the Module 6 section. It is a summary of the information presented plus notes on additional foods.

Please click on link to watch (34min): https://youtu.be/US4-Lqi_QKY

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BREAKOUT ROOM: FOOD INSECURITY

Consider a Veteran that you have cared for who has experienced food insecurity. • How did you come to recognize that this individual was experiencing food

insecurity?

• What resources can we provide to this Veteran?

• Which of these interventions do you think will be the most practical and effective?

• Is there anything in particular that your VA is doing now to address this issue?

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MODULE 7. PERSONAL HEALTH INVENTORY (PHI) AND SKILLS APPLICATION

BREAKOUT ROOM: PHI

Review the short version of the PHI for yourself. Focus on the Food and Drink section. The individual acting as the “healthcare staff” should ask a question from the right-hand column and the individual acting as the “patient” can share a statement from the left hand column. The “healthcare staff” should then ask additional questions to learn more about the “patient’s” goals and vision of their optimal health.

Breakout Group (Pages 1 and 2 of the PHI):

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LARGE GROUP ACTIVITY: ELEVATOR SPEECH – GUIDELINES FOR WRITING

Everyone on the team needs to feel comfortable with describing the Whole Health Approach, and what it means to do personal health planning. With Food and Drink as a focus, can you summarize your thoughts about Whole Health and Functional Nutrition? For this exercise, your task is to create an oral presentation- an Elevator Speech-that is about 30 seconds long. The idea is that you will be able to share this with patients or colleagues quickly to let them know what Whole Health and personal health planning are all about, especially when it comes to nutrition. Here are some snippets you can consider putting in (change into your own words) Whole Health care...

• Is a different way to approach health care

• Respects the individual uniqueness of each person and their preferences

• Looks at the whole person

• Emphasizes self-care and what people can do to take care of themselves

• Is about personalized, proactive, patient-driven care

• Gets people asking, "Why do I want my health? What really matters to me?"

• Brings in complementary approaches and various nutrition tools, when appropriate

• Involves creating a personal health plan for each patient, and Food and Drink can be a major part

• Respects the importance of prevention and the work of HPDP

• Centers around teams, not just one provider

• The patient is the captain of the team, and dietitians are key team members

• Incorporates mindful awareness, including mindful eating

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Elevator Speech:

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SESSION III

MODULE 8. YOUR BRAIN ON FOOD: NUTRITION AND MENTAL HEALTH

VETERAN VIGNETTE

• What nutrition changes could Jim make to improve his mental health? o Examples: He could REDUCE sugar and high glycemic carbohydrates, processed

foods, trans fats, and caffeine. o And BOOST UP high quality protein in moderate amounts throughout the day,

healthy fats, non-starchy vegetables, fiber, magnesium, B-vitamins, vitamin C, and vitamin D.

o What other ideas do you have for him?

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• What other components of health and well-being could be contributing to Jim’s mental health symptoms?

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MODULE 9. SERVING IT UP: HEALTHY COOKING TIPS

NUTRITION RESOURCES

What types of programming and resources are available at your facility to support nutrition? For example, your facility might offer Healthy Teaching Kitchen, MOVE! Programs, classes, food pantry programs, employee programs, etc. Be prepared to share some with the large group!

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Black Bean and Sweet Potato Salad

Nutritionally, you can’t go wrong with black beans and sweet potatoes. In addition to being packed with fiber and protein, black beans are super high in flavonoids, just like blueberries, cranberries and red wine. So, you’re getting your fill of antioxidants. And of course, the sweet potatoes have similar antioxidant benefits, along with beta-carotene and vitamin C. And most importantly, the beans and sweet potatoes taste terrific together. Especially when combined with a zesty lime-basil dressing.

Black Bean and Sweet Potato Salad - Serves 4

− 1 very large sweet potato, peeled and cubed (about 3 cups) − 2 teaspoons olive oil − 1 can black beans, drained and rinsed (I recommend Eden brand to avoid BPA) − 4-5 scallions, sliced − 1/2 large red bell pepper, diced − Juice and zest of 1 lime − 1 teaspoon Dijon mustard (use gluten-free mustard if you are gluten-sensitive) − 1/4 cup olive oil − 2 tablespoons chopped fresh basil (or substitute cilantro) − 1 tablespoon chopped flat-leaf parsley − Salt and freshly ground black pepper

1. Heat the oven to 375 degrees. 2. Toss the sweet potatoes with 2 teaspoons oil and season with salt and pepper. Spread

on a large baking sheet and roast for 20-30 minutes, turning once halfway through, until potatoes are tender. Put the roasted potatoes in a large bowl with the black beans, scallions and red pepper.

3. In a separate bowl, mix the lime juice, zest, mustard and herbs. Gradually whisk in the olive oil. Add this dressing to the bean-potato mixture and gently mix. Season with salt, pepper and additional lime juice to taste.

Adaptations: Cook ½ cup quinoa in 1 cup of water and add it to the salad ingredients above. Make 1.5 X the dressing that is called for.

Recipe obtained from: http://www.whatwouldcathyeat.com/2010/05/black-bean-and- sweet-potato-salad/

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MODULE 10. FUNCTIONAL NUTRITION, ELIMINATION DIETS, AND THE 5R’S

BREAKOUT ROOM AND PRACTICAL EXERCISE: BALANCE

In your breakout room, discuss how to balance the following:

• Prescriptive/restrictive nature of elimination diets

• Patient driven approach of Whole Health

• Non-judgmental philosophy of mindful and intuitive eating

MODULE 11. PREVENTION OF CARDIOVASCULAR DISEASE AND DIABETES

BREAKOUT ROOM: TONYA

In your breakout room, decide on one or two important recommendations for Tonya. Be sure to choose a timekeeper and a scribe to record your recommendations and bring them back to the large group for discussion.

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PRACTICAL EXERCISE

If you are at home, you can do this activity now. Otherwise, you can do this activity as soon as you get home:

1) Examine your home olive oil to see how well it stacks up against the best quality olive oils (see “choosing a quality olive oil” slide).

2) Head to your pantry and check food labels for common items you buy. Specifically look at the total grams of carbohydrate to grams of fiber ratio and see how many of your products stay under a ratio of 5:1.

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RATE YOUR MED DIET (MEDITERRANEAN FOODS ALLIANCE) Scientific research shows that people who rate their Med diet enjoy better health than those who don’t. Find out your diet score today by giving yourself one point for each yes below, and zero for each no.

I eat….

If yes, score 1

If no, score 0

Vegetables 2 or more cups of vegetables a day

Fruit 2 or more pieces of fruit a day

Whole Grains 2 or more whole grains a day

Wine ½ to 1 drink a day for women, 1 to 2 for men (but no more).

Fish 2 or more times a week

Legumes/Beans 2 or more servings a week

Nuts/Seeds A handful of nuts most days

Fat Lots of olive oil and few other fats

Red/Processed Meat

2 servings or fewer a week

Your Total Med Diet Score

If your score is: 8-9 Long life! Your eating habits follow the Med Diet very closely.

6-7 You are doing well. What would help you add another point, or 2?

4-5 A good start, but you can do better, if you value your health.

0-3 Time to turn your life around.

If your score was lower than you like, pick one category that you can do every month and start to change your eating habits for the better. The Mediterranean Diet is delicious and satisfying and you deserve the best. Visit www.Oldwayspt.org for recipes and resources to help you on your way.

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SESSION IV

MODULE 12. PREVENTION OF CANCER

BREAKOUT ROOM: TONYA

• Identify a timekeeper and a recorder who will be willing to share with the large group.

• Consider Tonya, who has asked if there is anything that she can do for cancer prevention or treatment.

• What are three key dietary suggestions you would make?

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MODULE 13. WHOLE HEALTH VISIT: CREATING A PERSONAL HEALTH PLAN

BREAKOUT ROOM: CREATE YOUR OWN PERSONAL HEALTH PLAN (PHP)

• Review PHI and/or ask the “big questions”. • Discuss the circle, choose Food and Drink. • Generate a Food and Drink related shared goal and SMART goal.

Are there any barriers? (consider social determinants of health)

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• Discuss referrals, team members, skills, resources, follow up. • Take 5 minutes each.

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SOCIAL DETERMINANTS OF HEALTH

Common Barriers to Reaching Food & Drink Goals:

MINDFUL AWARENESS: Prolonged social or environmental stress distracts from ability to focus on healthy food and drink, long history of mindless eating.

SURROUNDINGS: Cluttered or unsafe space in the kitchen for enjoyable cooking.

COMMUNITY: Food deserts, lack of transportation, Lack of community resources such as: a YMCA, VFW, community CIH services or things like Meals on wheels or a senior center.

PERSONAL DEVELOPMENT: Lack of experience cooking or preparing vegetables.

PERSONAL DEVELOPMENT: Lack of experience cooking or preparing vegetables, reading recipes, meal planning, shopping, reading food labels, or using kitchen equipment.

FAMILY, FRIENDS, COWORKERS: Unsupportive social network.

FOOD & DRINK: Food insecurity, alcohol or drug abuse displacing food, negative relationships with food and disordered eating patterns, inadequate access to healthy food.

PHP SAMPLE

GARY DOB: 11/23/1923 MISSION (in Gary’s words): I feel my best when I am doing something to help others. Friendships and relationships are very important to me… I think I need to find ways to connect with other people.

Long Term Goals: • To stay independent in his own home as long as possible. • Improve blood sugar control • Increase physical activity and strength. • Increase social connections .

Strengths: • Resilience, Surroundings, Professional Care

Challenges: • Physical Activity (Moving the Body), Food and Drink Choices

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MY PLAN FOR SKILL BUILDING AND SUPPORT (Based on the Circle of Health)

Mindful Awareness: • Try to notice if I am really hungry when I eat (keep a food journal)

Areas of Self-Care: Food and Drink: • Stop drinking sugary beverages like cola and iced tea by cutting down to no more

than 1, twice a week max, starting Monday • Attend Healthy Teaching Kitchen class next Thursday

Moving Your Body: • Increase walking/hiking to 3 days per week, 30 minutes per session starting

Monday PROFESSIONAL CARE: CONVENTIONAL AND COMPLEMENTARY

Prevention/Screening- Up to date Treatment:

o Continue meds as prescribed o use home blood pressure cuff to check BP daily (keep a log)

Referrals, Consults and Future Appointments: o Dietitian o Physical Therapy o WH coach

Community and Resources: (groups, classes and organizations that can support me) • Senior Center for community lunch program • Prescription for volunteering at local school, church, library or other program • BP log sheets

Follow Up: • Set up appointment to meet with the RD to work on specific nutrition goals • Make an appointment with PT for activity plan • Make an appointment with PT to work up a specific activity plan • Continue meeting with WH coach to support goals and progress • RTC in 4 weeks to check BP and HgbA1C

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MODULE 14. SKILL APPLICATION: PERSONAL HEALTH PLAN (PHP) PLANNING

APPLICATION EXERCISE: SELF-REFLECTION

Think back to all four sessions of the Eating for Whole Health course. Write down a few key takeaways for you. What do you want to remember?

How will what you learned about Whole Health and Eating for Whole Health affect your own life?

When you return to work tomorrow, how will you start implementing Whole Health Nutrition in your practice? Lay out some initial steps to help bring what you have learned back to your clinic and colleagues.

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BREAKOUT ROOM: APPLICATION EXERCISE

1. Read the PHI and scenario notes as a group.

2. What is this veteran's MAP (Mission/Aspirations/Purpose)? How does their MAP affect shared goals you may make with them?

3. Discuss as a group which social determinants of health (SDOH) may affect this veteran's health outcomes. How would these SDOH's impact the shared goals you make with this veteran?

4. Develop one or two SMART goals for this veteran with the MAP and SDOH in mind.

5. Choose one group member to share with the large group: the veteran's MAP, SDOH, and SMART goals.

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SCENARIO: GENE

Background:

• 71 years old, male, married, two adult children • Stable housing (owns mobile home), lives with wife • 40% service connected for knee and back issues. • History of alcohol abuse (sober x10 years, goes to AA meetings) • History of tobacco use (quit smoking 1.5 years ago) • Served in Navy for 22 years, 1968-1990. After military, worked in IT. Now

retired and volunteers in local school as a tutor.

PMH:

• Obesity, pain, depression, GERD, congestive heart failure, chronic lymphoid leukemia, chronic headaches, hypertension, hyperlipidemia

Medications: albuterol, bisoprolol fumarate, oxycodone, levothyroxine, benzonatate, diphenhydramine, esomeprazole, celecoxib, bupropion Anthropometrics:

• Weight: 239 lb. • Height: 71 inches • BMI: 33 • BP: 137/73 • Waist circumference: 49 inches

LABS:

Test name Result Units Ref. range HEMOGLOBIN A1C 5.8 % 4.0 - 6.0 B 12 349 pg/ml 170 - 950 ALKALINE PHOSPHATASE 102 U/L 40 - 125 SGOT 11 U/L 5 - 35 SGPT 11 U/L 7 - 56 CHOLESTEROL 202 mg/dl 100 - 240 TRIGLYCERIDE 234 H mg/dl 10 - 190 HIGH DENSITY LIPOPROT (HDL) 28 L mg/dl Ref: >=35 LDL CHOL(Calculated) 127 mg/dl Ref: <=131 VITAMIN D,25-HYDROXY 21.5 ng/mL 20 - 50 GLUCOSE 106 mg/dl 65 - 115 WBC 13.65 H K/cmm 4.8 - 10.8 RBC 4.45 L M/cmm 4.7 - 6.1 HEMOGLOBIN 12.8 L g/dl 14 - 18 HEMATOCRIT 39.6 L % 42 - 52 MCV 89.0 fL 80 - 100 MCH 28.8 pg 27 - 32 MCHC 32.3 gm/dL 32 - 36 PLATELET COUNT 122 L K/cmm 140 - 450

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Mental Health Background:

Long-term history of depression dating back to early 1990s. He endorses symptoms of anxiety and also reports nightmares and trouble with sleep. He is currently taking Wellbutrin that is prescribed. Takes PRN Ativan for anxiety, on average, one per day. He "has always been a loner." He describes himself as "mostly unhappy." He reports feelings of social anxiety and believes he used alcohol over many years to help him be more social. He goes through periods of "ups and downs." No mania reported. History of depressive episodes. No suicidality or attempts reported. Veteran has a history of serious chronic health problems that have contributed to his feelings of depression and anxiety.

Food and Drink (and weight) History:

Seeking information on nutrition for weight loss. Reports he knows a lot of his health conditions would be better with weight loss. Did make positive changes since last nutrition visit and lost 2.6 lb. in past 2 weeks. Eats a mostly whole foods diet, but tends to overeat and over-snack, per veteran report. Difficult for him to give up sugar, and snacking is a way to occupy his mouth and hands (since quitting smoking and drinking). States “my sponsors (from AA) have always told me if it comes down to taking a drink or eating ice cream, choose the ice cream.” Veteran also reports he eats to soothe and distract from pain; reports back pain is severe and debilitating and thinks this is one reason for his snacking.

Diet Recall:

5:00AM: coffee with 1/2 & 1/2, bowl of fruit 8:30AM: eggs, turkey sausage 1:00PM: veggie salad with dressing 6:00PM: polenta, ham, peas, zucchini Snacks throughout day and evening: sherbet, peanuts, pieces of candy Beverages: water and coffee (5 cups/day)

Physical activity: Walks 20-40 minutes/day using Nordic poles. Other physical activity limited due to back pain and CHF.

Readiness to Change: • Preparation Stage (intending to take action within the next month) • On a scale of 1 (not willing) to 5 (very willing), indicate veteran’s willingness to:

o Significantly modify your diet: 3 o Take nutritional supplements: 3 o Keep a record of everything you eat each day: 4 o Modify your lifestyle (ex: work demands, sleep habits, activities): 3 o Practice relaxation techniques: 5 o Engage in regular exercise/physical activity: 3

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Personal Health Inventory Use this circle to help you think about your whole health.

● All areas are important and connected.

● The body and mind have strong healing abilities.

● Improving one area can help other areas.

● The inner ring represents your mission, aspirations, or purpose. Your care focuses on you as a unique person.

● Mindful awareness is being tuned in and present.

● Your self-care and everyday choices make up the green circle.

● The next ring is professional care (tests, medications, supplements, surgeries, examinations, treatments, and counseling). This section includes complementary approaches like acupuncture and yoga.

● The outer ring includes the people and

● groups who make up your community.

Rate where you feel you are on the scales below from 1-5, with 1 being miserable and 5 being great.

1

Miserable

2

Physical Well-Being 3

4

5

Great

1 Miserable

2

Mental/Emotional Well-Being 3 4

5

Great

1 Miserable

2

Life: How is it to live your day-to-d 3

day life? 4

5

Great

What is your mission, aspiration, or purpose? What do you live for? What matters most to you? Write a few words to capture your thoughts:

My family and playing music. I want to put past experiences in their right place,

so I can move on and live a more happy and peaceful life.

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Where You Are and Where You Would Like to Be For each area below, consider “Where you are” and “Where you want to be”. Write in a number between 1 (low) and 5 (high) that best represents where you are and where you want to be. You do not need to be a “5” in any of the areas now, nor even wish to be a “5” in the future.

Area of Self Care

Where I am Now

(1-5)

Where I Want to Be (1-5)

Moving the Body: Our physical, mental, and emotional health are impacted by the amount and kind of movement we do. Moving the body can take many forms such as dancing, walking, gardening, yoga, and exercise.

1

3

Recharge: Our bodies and minds must rest and recharge in order to optimize our health. Getting a good night’s rest as well as recharging our mental and physical energy throughout the day are vital to well-being. Taking short breaks or doing something you enjoy or feels good for moments throughout the day are examples of ways to refresh.

4

5

Food and Drink: What we eat and drink can have a huge effect on how we experience life, both physically and mentally. Energy, mood, weight, how long we live, and overall health are all impacted by what and how we choose to eat and drink.

3

5

Personal Development: Our health is impacted by how we choose to spend our time. Aligning our work and personal activities with what really matters to us, or what brings us joy, can have a big effect on our health and outlook on life.

3

5

Family, Friends, and Co-Workers: Our relationships, including those with pets, have as significant an effect on our physical and emotional health as any other factor associated with well-being. Spending more time in relationships that ‘fuel’ us and less in relationships that ‘drain’ us is one potential option. Improving our relationship skills or creating new relationships through community activities are other options to consider.

3

5

Spirit and Soul: Connecting with something greater than ourselves may provide a sense of meaning and purpose, peace, or comfort. Connecting and aligning spiritually is very individual and may take the form of religious affiliation, connection to nature, or engaging in things like music or art.

4

4

Surroundings: Our surroundings, both at work and where we live, indoors and out, can affect our health and outlook on life. Changes within our control such as organizing, decluttering, adding a plant or artwork can improve mood and health.

4

4

Power of the Mind: Our thoughts are powerful and can affect our physical, mental, and emotional health. Changing our mindset can aid in healing and coping. Breathing techniques, guided imagery, Tai Chi, yoga, or gratitude can buffer the impact of stress and other emotions.

4

5

Professional Care: “Prevention and Clinical Care” Staying up to date on prevention and understanding your health concerns, care options, treatment plan, and their role in your health. n/a n/a

Reflections: Now that you have thought about what matters to you in all of these areas, what is your vision of your best possible self? What would your life look like? What kind of activities would you be doing?

play music, reduce pain, lose weight, healthy diet

Are there any areas you would like to work on? Where might you start?

Track food, focus on music and meditation

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SECTION 2: RESOURCES PRIMARY WHOLE HEALTH RESOURCES

Passport to Whole Health: The Passport to Whole Health is distributed in hard copy at courses and serves as a basic, yet comprehensive reference manual on the Whole Health System and approaches to Whole Health Care. The Passport is also available online. The manual begins with introductory chapters covering the system, the Circle of Health, Whole Health assessment tools, and personal health planning. Subsequent chapters cover each of the eight areas of self-care within the Circle of Health, as well as the fundamentals of complementary and integrative health. Whole Health Tools on a variety of specific topics are found throughout the manual to support the practicalities of application.

The Whole Health Library: https://www.va.gov/wholehealthlibrary/. The website offers extensive materials related to the courses, Whole Health implementation and Whole Health care, including a number of handouts for Veterans.

Besides the Whole Health Library website, there are two additional primary and comprehensive Whole Health websites.

VA Whole Health. Internet site for Veterans and their families, as well as for clinicians. https://www.va.gov/WHOLEHEALTH/

VHA Office of Patient Centered Care and Cultural Transformation Whole Health SharePoint Education Hub. https://dvagov.sharepoint.com/sites/VHAOPCC/Education/SitePages/Home.aspx?AjaxDelta=1&isStartPlt1=1565725923678\

OPCC&CT Field Implementation Team Program and Consultants. https://dvagov.sharepoint.com/sites/VHAOPCC/SitePages/Field-Implementation-Teams.aspx

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CIRCLE OF HEALTH

The Circle of Health

To learn more visit: https://www.va.gov/WHOLEHEALTH/

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WHOLE HEALTH SYSTEM DIAGRAM

Key Elements of the Whole Health System

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ROLE OF THE REGISTERED DIETITIAN / NUTRITIONIST (RD)

Registered dietitians go beyond prescribing a dietary pattern. They work aside the patient to assess and understand the most important and urgent nutrition concerns. They provide relevant education ranging from initial survival instruction to comprehensive education and use counseling skills to deliver supportive goal-oriented care. We encourage you to know the registered dietitians at your facility and offer nutrition services to Veterans. This document describes the four-step process registered dietitians use to create nutrition care plans, providing an overview of what they can offer Veterans. This process is known as Medical Nutrition Therapy (MNT); using MNT, dietitians diagnose nutrition problems and develop a treatment plan for their patients. Step 1: Comprehensive Nutrition Assessment A systematic method of obtaining, verifying, and interpreting data needed to identify nutrition-related problems, causes, and their significance. The assessment is an ongoing, dynamic process. • Lifestyle goals most important to the veteran • Readiness to change • Food and beverage habits • Eating style and eating environment • Risk or presence of food insecurity • Nutritional inadequacies and deficiencies • Nutrition-related physical characteristics via a nutrition focused physical exam • Anthropometrics • Clinical lab data • Dietary supplements • Drug and nutrient interactions and depletions • Adverse food reactions • Other lifestyle factors: stress, movement, purpose, substance use, sleep Step 2: Nutrition Diagnosis The nutrition diagnosis is selected based on the nutrition assessment and most important or urgent problem identified to treat. Step 3: Nutrition Interventions Nutrition interventions are specific actions used to rectify the cause of the nutrition problem identified in the diagnosis. Food and Nutrient Interventions may include recommendations on: − Dietary patterns like the Mediterranean, Anti-inflammatory, MIND, or low FODMAP diet − Foods to ADD to provide key vitamins, minerals, and phytonutrients − Foods to REMOVE to decrease inflammation, address adverse food reactions, and

support system balances − Dietary supplements

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− Nutrition-related medication interactions Nutrition Education is a formal process to instruct patients on a skill or impart knowledge. Education topics may include: • Prescribed dietary patterns and medical nutrition therapy • Meal planning • Cooking with whole foods • Eating and/or cooking on a budget • Mindful eating • Interpreting nutrition related labs

Sometimes this process is a single intervention, but often ongoing education and coaching is used to keep moving the patient forward. Nutrition Counseling is a supportive process, characterized by a collaborative counselor- patient relationship to establish priorities, goals, and action plans that foster responsibility for self-care. Theories such as the Health Belief Model or Stages of Change Model is used to design an intervention along with various strategies including: • Motivational interviewing • Goal setting • Self-monitoring • Reflective listening with a focus on clarifying and eliciting patient’s thoughts • Stimulus control • Stress management • Relapse prevention • Cognitive restructuring

Coordination of Care includes facilitating services with other health professionals or agencies that can assist in managing nutrition-related problems. Referrals may include: • Referral to RD with different expertise • Referral to complementary care: acupuncture, yoga, Tai Chi, mindful awareness,

cooking classes • Referral or collaboration with other providers • Referral to community agencies: YMCA, Food Banks, or Senior Meal programs

Interventions also exist designed to improve the nutritional well-being of a population.

Step 4: Nutrition Monitoring and Evaluation

Monitoring and evaluation determine the amount of progress being made and whether goals/expected outcomes are being met. The dietitian selects the most appropriate nutrition care indicators to monitor progress. This is a brief glimpse of what an RD can do. Talk with RDs in your service area or contact your nutrition leadership, to learn more about the role of RDs in your facility.

Source: Academy of Nutrition and Dietetics. Electronic Nutrition Care Process Terminology (eNCPT). 2019. https://www.ncpro.org/

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LIST I AND II VA COMPLEMENTARY AND INTEGRATIVE HEALTH SERVICES

VHA Directive 1137—Provision of Complementary and Integrative Health (CIH) was approved by the Acting Under Secretary for Health on May 19, 2017. The CIH Directive establishes internal policy regarding the provision of CIH approaches in VHA and features two lists of CIH approaches. Given the level of evidence supporting their use, List 1 approaches, the subject of this document, must be made available to Veterans across the system, either within a VA medical facility or in the community. Note: chiropractic care is not included in this list as it is covered under earlier policy.

LIST I currently includes:

• Acupuncture • Massage Therapy • Tai Chi/Qi Gong • Yoga • Meditation • Guided Imagery • Biofeedback • Clinical Hypnosis

List II includes optional CIH approaches. The Under Secretary for Health sanctions the optional use of the CIH approaches on this list as those generally considered by those in the medical community to be safe when delivered as intended, by an appropriate VHA practitioner or instructor. They may be made available to enrolled Veterans, within the limits of VA medical facilities. List II is included only for reference, as these approaches are not covered in this document.

List II currently includes:

• Acupressure • Alexander Technique • Animal-Assisted Therapy • Aromatherapy • Biofield Therapies • Emotional Freedom Technique • Healing Touch • Reflexology • Reiki • Rolfing • Somatic Experiencing • Therapeutic Touch

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• Zero Balancing EFWH RESEARCH AND ADDITIONAL RESOURCES

Research in EFWH is important to support this course and to utilize within your own VA facility. Numerous research studies are cited and comprise this course curriculum. The following pages include research, books and additional internet site links for your use.

You can either scroll through the following research pages or click on a module in the list below as it is hyperlinked to each module page.

Eating for Whole Health - References

Session 1 Module 1 - Introduction to the Course: Setting the Stage Module 2 - Making the Case: The Power of Food & Drink Module 3 - Food and the Gut Module 4 - Mindful Eating Session 2 Module 5 - Nutrition and Pain Module 6 - Eating in Context: External Factors that Affect Nutrition Module 7 - Skill Application: Circle of Health and The Personal Health Inventory Session 3 Module 8 - Your Brain on Food: Nutrition and Mental Health Module 9 - Serving It Up: Healthy Cooking Tips Module 10 - Functional Nutrition, Elimination Diets, and the 5R’s Module 11 - Prevention of Cardiovascular Disease and Diabetes Session 4 Module 12 - Prevention of Cancer Module 13 - Whole Health Visit: Creating a Personal Health Plan Module 14 - Skill Application: PHP Planning

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SESSION 1: MODULE 1 - INTRODUCTION TO THE COURSE: SETTING THE STAGE

• Njike, V. Y., Ayettey, R., Petraro, P., Treu, J. A., & Katz, D. L. (2015). Walnut ingestion in adults at risk for diabetes: effects on body composition, diet quality, and cardiac risk measures. BMJ open diabetes research & care, 3(1), e000115. https://doi.org/10.1136/bmjdrc-2015-000115

• Lamport, D. J., Lawton, C. L., Merat, N., Jamson, H., Myrissa, K., Hofman, D., Chadwick, H. K., Quadt, F., Wightman, J. D., & Dye, L. (2016). Concord grape juice, cognitive function, and driving performance: a 12-wk, placebo-controlled, randomized crossover trial in mothers of preteen children. The American journal of clinical nutrition, 103(3), 775–783. https://doi.org/10.3945/ajcn.115.114553

• Zemel, M. B., Thompson, W., Milstead, A., Morris, K., & Campbell, P. (2004). Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Obesity research, 12(4), 582–590. https://doi.org/10.1038/oby.2004.67

• Adams, K. M., Butsch, W. S., & Kohlmeier, M. (2015). The State of Nutrition Education at US Medical Schools. Journal of Biomedical Education, 2015, 1-7. https://doi.org/10.1155/2015/357627

• Antognoli, E. L., Seeholzer, E. L., Gullett, H., Jackson, B., Smith, S., & Flocke, S. A. (2017). Primary Care Resident Training for Obesity, Nutrition, and Physical Activity Counseling: A Mixed-Methods Study. Health promotion practice, 18(5), 672–680. https://doi.org/10.1177/1524839916658025

• Sciamanna, C. N., DePue, J. D., Goldstein, M. G., Park, E. R., Gans, K. M., Monroe, A. D., & Reiss, P. T. (2002). Nutrition counseling in the promoting cancer prevention in primary care study. Preventive medicine, 35(5), 437–446. https://doi.org/10.1006/pmed.2002.1099

• Hill, P. L., & Turiano, N. A. (2014). Purpose in life as a predictor of mortality across adulthood. Psychological science, 25(7), 1482–1486. https://doi.org/10.1177/0956797614531799

Session 1: Module 1 - Book and Link References

• Whole Health Library • This Is Why Eating Healthy Is Hard (Time Travel Dietitian) - Video • Unsavory Truth by Marion Nestle - Book

SESSION 1: MODULE 2 - MAKING THE CASE: THE POWER OF FOOD & DRINK

• Poti, J. M., Mendez, M. A., Ng, S. W., & Popkin, B. M. (2015). Is the degree of food processing and convenience linked with the nutritional quality of foods purchased by US households?. The American journal of clinical nutrition, 101(6), 1251–1262. https://doi.org/10.3945/ajcn.114.100925

• de Macedo, I. C., de Freitas, J. S., & da Silva Torres, I. L. (2016). The Influence of Palatable Diets in Reward System Activation: A Mini Review. Advances in pharmacological sciences, 2016, 7238679. https://doi.org/10.1155/2016/7238679

• Sales, N. M., Pelegrini, P. B., & Goersch, M. C. (2014). Nutrigenomics: Definitions and Advances of This New Science. Journal of Nutrition and Metabolism, 2014, 1-6. https://doi.org/10.1155/2014/202759

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• Qi, Q., Chu, A. Y., Kang, J. H., Jensen, M. K., Curhan, G. C., Pasquale, L. R., Ridker, P. M., Hunter, D. J., Willett, W. C., Rimm, E. B., Chasman, D. I., Hu, F. B., & Qi, L. (2012). Sugar-sweetened beverages and genetic risk of obesity. The New England journal of medicine, 367(15), 1387–1396. https://doi.org/10.1056/NEJMoa1203039

• Fenech M. F. (2010). Dietary reference values of individual micronutrients and nutriomes for genome damage prevention: current status and a road map to the future. The American journal of clinical nutrition, 91(5), 1438S–1454S. https://doi.org/10.3945/ajcn.2010.28674D

• Heijmans, B. T., Tobi, E. W., Stein, A. D., Putter, H., Blauw, G. J., Susser, E. S., Slagboom, P. E., & Lumey, L. H. (2008). Persistent epigenetic differences associated with prenatal exposure to famine in humans. Proceedings of the National Academy of Sciences of the United States of America, 105(44), 17046–17049. https://doi.org/10.1073/pnas.0806560105

• Schulz, L. C. (2010). The Dutch Hunger Winter and the developmental origins of health and disease. Proceedings of the National Academy of Sciences, 107(39), 16757-16758. https://doi.org/10.1073/pnas.1012911107

• Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of internal medicine, 141(11), 846–850. https://doi.org/10.7326/0003-4819-141-11-200412070-00008

• Chaput, J. P., Klingenberg, L., & Sjödin, A. (2010). Do all sedentary activities lead to weight gain: sleep does not. Current opinion in clinical nutrition and metabolic care, 13(6), 601–607. https://doi.org/10.1097/MCO.0b013e32833ef30e

• Bailey, M., & Silver, R. (2014). Sex differences in circadian timing systems: implications for disease. Frontiers in neuroendocrinology, 35(1), 111–139. https://doi.org/10.1016/j.yfrne.2013.11.003

• Hart, C. N., Fava, J. L., Subak, L. L., Stone, K., Vittinghoff, E., Demos, K., O'Brien, E., Cairns, A., & Wing, R. (2012). Time in Bed is Associated with Decreased Physical Activity and Higher BMI in Women Seeking Weight Loss Treatment. ISRN obesity, 2012, 320157. https://doi.org/10.5402/2012/320157

• Bell, J. F., & Zimmerman, F. J. (2010). Shortened nighttime sleep duration in early life and subsequent childhood obesity. Archives of pediatrics & adolescent medicine, 164(9), 840–845. https://doi.org/10.1001/archpediatrics.2010.143

• Chen, X., Beydoun, M. A., & Wang, Y. (2008). Is sleep duration associated with childhood obesity? A systematic review and meta-analysis. Obesity (Silver Spring, Md.), 16(2), 265–274. https://doi.org/10.1038/oby.2007.63

• Calvin, A. D., Carter, R. E., Adachi, T., Macedo, P. G., Albuquerque, F. N., van der Walt, C., Bukartyk, J., Davison, D. E., Levine, J. A., & Somers, V. K. (2013). Effects of experimental sleep restriction on caloric intake and activity energy expenditure. Chest, 144(1), 79–86. https://doi.org/10.1378/chest.12-2829

• Cappuccio, F. P., Taggart, F. M., Kandala, N. B., Currie, A., Peile, E., Stranges, S., & Miller, M. A. (2008). Meta-analysis of short sleep duration and obesity in children and adults. Sleep, 31(5), 619–626. https://doi.org/10.1093/sleep/31.5.619

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• Shi, Z., Taylor, A. W., Gill, T. K., Tuckerman, J., Adams, R., & Martin, J. (2010). Short sleep duration and obesity among Australian children. BMC public health, 10, 609. https://doi.org/10.1186/1471-2458-10-609

• Lam, S. Y. (2001). The Effects of Store Environment on Shopping Behaviors: A Critical Review. Advances in Consumer Research, 28, 190-197. https://www.acrwebsite.org/volumes/8468

Session 1: Module 2 - Book and Link References

• BLS News Release • Vegetarian Calculator • How much sugar do you eat? • 2015-2020 Dietary Guidelines • Dr. Paul C. Aebersold (Smithsonian Institute) “Radioisotopes - New keys to knowledge” • Does your body really replace itself every seven years?

SESSION 1: MODULE 3 - FOOD AND THE GUT

• El-Salhy, M., Solomon, T., Hausken, T., Gilja, O. H., & Hatlebakk, J. G. (2017). Gastrointestinal neuroendocrine peptides/amines in inflammatory bowel disease. World journal of gastroenterology, 23(28), 5068–5085. https://doi.org/10.3748/wjg.v23.i28.5068

• Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of gastroenterology, 28(2), 203–209. https://pubmed.ncbi.nlm.nih.gov/25830558/

• Collins, M.K. (2015). Neurogenesis in the enteric nervous system: Uncovering neurogenic potential through inducible models. https://api.semanticscholar.org/CorpusID:43104401

• Lindfors, P., Unge, P., Arvidsson, P., Nyhlin, H., Björnsson, E., Abrahamsson, H., & Simrén, M. (2012). Effects of gut-directed hypnotherapy on IBS in different clinical settings-results from two randomized, controlled trials. The American journal of gastroenterology, 107(2), 276–285. https://doi.org/10.1038/ajg.2011.340

• Curtin, D., Gallagher, P. F., & O'Mahony, D. (2019). Explicit criteria as clinical tools to minimize inappropriate medication use and its consequences. Therapeutic advances in drug safety, 10, 2042098619829431. https://doi.org/10.1177/2042098619829431

• Nehra, A. K., Alexander, J. A., Loftus, C. G., & Nehra, V. (2018). Proton Pump Inhibitors: Review of Emerging Concerns. Mayo Clinic proceedings, 93(2), 240–246. https://doi.org/10.1016/j.mayocp.2017.10.022

• Lazarus, B., Chen, Y., Wilson, F. P., Sang, Y., Chang, A. R., Coresh, J., & Grams, M. E. (2016). Proton Pump Inhibitor Use and the Risk of Chronic Kidney Disease. JAMA internal medicine, 176(2), 238–246. https://doi.org/10.1001/jamainternmed.2015.7193

• Dickman, R., Schiff, E., Holland, A., Wright, C., Sarela, S. R., Han, B., & Fass, R. (2007). Clinical trial: acupuncture vs. doubling the proton pump inhibitor dose in refractory heartburn. Alimentary pharmacology & therapeutics, 26(10), 1333–1344. https://doi.org/10.1111/j.1365-2036.2007.03520.x

• de Oliveira Torres, J. D., & de Souza Pereira, R. (2010). Which is the best choice for gastroesophageal disorders: Melatonin or proton pump inhibitors?. World journal of

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gastrointestinal pharmacology and therapeutics, 1(5), 102–106. https://doi.org/10.4292/wjgpt.v1.i5.102

• Zhang, C. X., Qin, Y. M., & Guo, B. R. (2010). Clinical study on the treatment of gastroesophageal reflux by acupuncture. Chinese journal of integrative medicine, 16(4), 298–303. https://doi.org/10.1007/s11655-010-0516-y

• Böhn, L., Störsrud, S., Liljebo, T., Collin, L., Lindfors, P., Törnblom, H., & Simrén, M. (2015). Diet low in FODMAPs reduces symptoms of irritable bowel syndrome as well as traditional dietary advice: a randomized controlled trial. Gastroenterology, 149(6), 1399–1407.e2. https://doi.org/10.1053/j.gastro.2015.07.054

• Eswaran, S. L., Chey, W. D., Han-Markey, T., Ball, S., & Jackson, K. (2016). A Randomized Controlled Trial Comparing the Low FODMAP Diet vs. Modified NICE Guidelines in US Adults with IBS-D. The American journal of gastroenterology, 111(12), 1824–1832. https://doi.org/10.1038/ajg.2016.434

• McIntosh, K., Reed, D. E., Schneider, T., Dang, F., Keshteli, A. H., De Palma, G., Madsen, K., Bercik, P., & Vanner, S. (2017). FODMAPs alter symptoms and the metabolome of patients with IBS: a randomised controlled trial. Gut, 66(7), 1241–1251. https://doi.org/10.1136/gutjnl-2015-311339

• Labus, J., Gupta, A., Gill, H. K., Posserud, I., Mayer, M., Raeen, H., Bolus, R., Simren, M., Naliboff, B. D., & Mayer, E. A. (2013). Randomised clinical trial: symptoms of the irritable bowel syndrome are improved by a psycho-education group intervention. Alimentary pharmacology & therapeutics, 37(3), 304–315. https://doi.org/10.1111/apt.12171

• Shah, A., Talley, N. J., Jones, M., Kendall, B. J., Koloski, N., Walker, M. M., Morrison, M., & Holtmann, G. J. (2020). Small Intestinal Bacterial Overgrowth in Irritable Bowel Syndrome: A Systematic Review and Meta-Analysis of Case-Control Studies. The American journal of gastroenterology, 115(2), 190–201. https://doi.org/10.14309/ajg.0000000000000504

• Kastl, A. J., Jr, Terry, N. A., Wu, G. D., & Albenberg, L. G. (2020). The Structure and Function of the Human Small Intestinal Microbiota: Current Understanding and Future Directions. Cellular and molecular gastroenterology and hepatology, 9(1), 33–45. https://doi.org/10.1016/j.jcmgh.2019.07.006

• Sender, R., Fuchs, S., & Milo, R. (2016). Revised Estimates for the Number of Human and Bacteria Cells in the Body. PLoS biology, 14(8), e1002533. https://doi.org/10.1371/journal.pbio.1002533

• Houghteling, P. D., & Walker, W. A. (2015). Why is initial bacterial colonization of the intestine important to infants' and children's health?. Journal of pediatric gastroenterology and nutrition, 60(3), 294–307. https://doi.org/10.1097/MPG.0000000000000597

• Saari, A., Virta, L. J., Sankilampi, U., Dunkel, L., & Saxen, H. (2015). Antibiotic exposure in infancy and risk of being overweight in the first 24 months of life. Pediatrics, 135(4), 617–626. https://doi.org/10.1542/peds.2014-3407

• Suez, J., Korem, T., Zeevi, D., Zilberman-Schapira, G., Thaiss, C. A., Maza, O., Israeli, D., Zmora, N., Gilad, S., Weinberger, A., Kuperman, Y., Harmelin, A., Kolodkin-Gal, I., Shapiro, H., Halpern, Z., Segal, E., & Elinav, E. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181–186. https://doi.org/10.1038/nature13793

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• Abou-Donia, M. B., El-Masry, E. M., Abdel-Rahman, A. A., McLendon, R. E., & Schiffman, S. S. (2008). Splenda alters gut microflora and increases intestinal p-glycoprotein and cytochrome p-450 in male rats. Journal of toxicology and environmental health. Part A, 71(21), 1415–1429. https://doi.org/10.1080/15287390802328630

• Pałkowska-Goździk, E., Bigos, A., & Rosołowska-Huszcz, D. (2018). Type of sweet flavour carrier affects thyroid axis activity in male rats. European journal of nutrition, 57(2), 773–782. https://doi.org/10.1007/s00394-016-1367-x

• Zhu, Y., Olsen, S. F., Mendola, P., Halldorsson, T. I., Rawal, S., Hinkle, S. N., Yeung, E. H., Chavarro, J. E., Grunnet, L. G., Granström, C., Bjerregaard, A. A., Hu, F. B., & Zhang, C. (2017). Maternal consumption of artificially sweetened beverages during pregnancy, and offspring growth through 7 years of age: a prospective cohort study. International journal of epidemiology, 46(5), 1499–1508. https://doi.org/10.1093/ije/dyx095

• Mohd-Radzman, N. H., Ismail, W. I., Adam, Z., Jaapar, S. S., & Adam, A. (2013). Potential Roles of Stevia rebaudiana Bertoni in Abrogating Insulin Resistance and Diabetes: A Review. Evidence-based complementary and alternative medicine : eCAM, 2013, 718049. https://doi.org/10.1155/2013/718049

• Bravo, J. A., Forsythe, P., Chew, M. V., Escaravage, E., Savignac, H. M., Dinan, T. G., Bienenstock, J., & Cryan, J. F. (2011). Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve. Proceedings of the National Academy of Sciences of the United States of America, 108(38), 16050–16055. https://doi.org/10.1073/pnas.1102999108

• Tillisch, K., Labus, J., Kilpatrick, L., Jiang, Z., Stains, J., Ebrat, B., Guyonnet, D., Legrain-Raspaud, S., Trotin, B., Naliboff, B., & Mayer, E. A. (2013). Consumption of fermented milk product with probiotic modulates brain activity. Gastroenterology, 144(7), 1394–1401.e14014. https://doi.org/10.1053/j.gastro.2013.02.043

• Suez, J., Zmora, N., Segal, E., & Elinav, E. (2019). The pros, cons, and many unknowns of probiotics. Nature medicine, 25(5), 716–729. https://doi.org/10.1038/s41591-019-0439-x

• Kristensen, N. B., Bryrup, T., Allin, K. H., Nielsen, T., Hansen, T. H., & Pedersen, O. (2016). Alterations in fecal microbiota composition by probiotic supplementation in healthy adults: a systematic review of randomized controlled trials. Genome medicine, 8(1), 52. https://doi.org/10.1186/s13073-016-0300-5

• Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., Gänzle, M., Kort, R., Pasin, G., Pihlanto, A., Smid, E. J., & Hutkins, R. (2017). Health benefits of fermented foods: microbiota and beyond. Current opinion in biotechnology, 44, 94–102. https://doi.org/10.1016/j.copbio.2016.11.010

• Petrof, E. O., Gloor, G. B., Vanner, S. J., Weese, S. J., Carter, D., Daigneault, M. C., Brown, E. M., Schroeter, K., & Allen-Vercoe, E. (2013). Stool substitute transplant therapy for the eradication of Clostridium difficile infection: 'RePOOPulating' the gut. Microbiome, 1(1), 3. https://doi.org/10.1186/2049-2618-1-3

Session 1: Module 3 - Book and Link References

• How a bean becomes a fart - Video • Acupressure for GERD - Video • The Hungry Microbiome: why resistant starch is good for you - Video

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• Me, My Microbiome, and I: The Vital Cells of Existence • Prebiotics • Missing Microbes by Dr. Martin Blaser - Book • Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition by Lily

Nichols - Book • 2020 Clinical Guide to Probiotic Products Available in USA, Indications, Dosage Formats,

and Clinical Evidence to Date (6th ed.). by Dragona Skokovic-Sunjic

SESSION 1: MODULE 4 - MINDFUL EATING

• Lutz, A., Brefczynski-Lewis, J., Johnstone, T., & Davidson, R. J. (2008). Regulation of the neural circuitry of emotion by compassion meditation: effects of meditative expertise. PloS one, 3(3), e1897. https://doi.org/10.1371/journal.pone.0001897

• Epel, E., Daubenmier, J., Moskowitz, J. T., Folkman, S., & Blackburn, E. (2009). Can meditation slow rate of cellular aging? Cognitive stress, mindfulness, and telomeres. Annals of the New York Academy of Sciences, 1172, 34–53. https://doi.org/10.1111/j.1749-6632.2009.04414.x

• Epel, E. S., Blackburn, E. H., Lin, J., Dhabhar, F. S., Adler, N. E., Morrow, J. D., & Cawthon, R. M. (2004). Accelerated telomere shortening in response to life stress. Proceedings of the National Academy of Sciences of the United States of America, 101(49), 17312–17315. https://doi.org/10.1073/pnas.0407162101

• Blackburn, E. H., & Epel, E. S. (2012). Telomeres and adversity: Too toxic to ignore. Nature, 490(7419), 169–171. https://doi.org/10.1038/490169a

• Eisenberg D. T. (2011). An evolutionary review of human telomere biology: the thrifty telomere hypothesis and notes on potential adaptive paternal effects. American journal of human biology : the official journal of the Human Biology Council, 23(2), 149–167. https://doi.org/10.1002/ajhb.21127

• Oeseburg, H., de Boer, R. A., van Gilst, W. H., & van der Harst, P. (2010). Telomere biology in healthy aging and disease. Pflugers Archiv : European journal of physiology, 459(2), 259–268. https://doi.org/10.1007/s00424-009-0728-1

• Aubert, G., & Lansdorp, P. M. (2008). Telomeres and aging. Physiological reviews, 88(2), 557–579. https://doi.org/10.1152/physrev.00026.2007

• Ornish, D., Lin, J., Chan, J. M., Epel, E., Kemp, C., Weidner, G., Marlin, R., Frenda, S. J., Magbanua, M., Daubenmier, J., Estay, I., Hills, N. K., Chainani-Wu, N., Carroll, P. R., & Blackburn, E. H. (2013). Effect of comprehensive lifestyle changes on telomerase activity and telomere length in men with biopsy-proven low-risk prostate cancer: 5-year follow-up of a descriptive pilot study. The Lancet. Oncology, 14(11), 1112–1120. https://doi.org/10.1016/S1470-2045(13)70366-8

• Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of psychosomatic research, 78(6), 519–528. https://doi.org/10.1016/j.jpsychores.2015.03.009

• Fjorback, L. O., Arendt, M., Ornbøl, E., Fink, P., & Walach, H. (2011). Mindfulness-based stress reduction and mindfulness-based cognitive therapy: a systematic review of randomized controlled trials. Acta psychiatrica Scandinavica, 124(2), 102–119. https://doi.org/10.1111/j.1600-0447.2011.01704.x

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• Warren, J. M., Smith, N., & Ashwell, M. (2017). A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutrition research reviews, 30(2), 272–283. https://doi.org/10.1017/S0954422417000154

• Carrière, K., Khoury, B., Günak, M. M., & Knäuper, B. (2018). Mindfulness-based interventions for weight loss: a systematic review and meta-analysis. Obesity reviews : an official journal of the International Association for the Study of Obesity, 19(2), 164–177. https://doi.org/10.1111/obr.12623

• Godfrey, K. M., Gallo, L. C., & Afari, N. (2015). Mindfulness-based interventions for binge eating: a systematic review and meta-analysis. Journal of behavioral medicine, 38(2), 348–362. https://doi.org/10.1007/s10865-014-9610-5

• Mason, A. E., Epel, E. S., Kristeller, J., Moran, P. J., Dallman, M., Lustig, R. H., Acree, M., Bacchetti, P., Laraia, B. A., Hecht, F. M., & Daubenmier, J. (2016). Effects of a mindfulness-based intervention on mindful eating, sweets consumption, and fasting glucose levels in obese adults: data from the SHINE randomized controlled trial. Journal of behavioral medicine, 39(2), 201–213. https://doi.org/10.1007/s10865-015-9692-8

Session 1: Module 4 - Book and Link References

• Evidence Map of Mindfulness • The Difference Between Intuitive Eating and Mindful Eating • The Center for Mindful Eating • Intuitive Eating: A Revolutionary Program that Works by Evelyn Tribole, MS, RD - Book • Full Catastrophe Living by Jon Kabat-Zinn - Book • Wherever You Go There You Are by Jon Kabat-Zinn - Book • An Arm and a Leg Podcast

SESSION 2: MODULE 5 - NUTRITION AND PAIN

• Vandenkerkhof, E. G., Macdonald, H. M., Jones, G. T., Power, C., & Macfarlane, G. J. (2011). Diet, lifestyle and chronic widespread pain: results from the 1958 British Birth Cohort Study. Pain research & management, 16(2), 87–92. https://doi.org/10.1155/2011/727094

• Aljada, A., Mohanty, P., Ghanim, H., Abdo, T., Tripathy, D., Chaudhuri, A., & Dandona, P. (2004). Increase in intranuclear nuclear factor kappaB and decrease in inhibitor kappaB in mononuclear cells after a mixed meal: evidence for a proinflammatory effect. The American journal of clinical nutrition, 79(4), 682–690. https://doi.org/10.1093/ajcn/79.4.682

• Christensen, R., Astrup, A., & Bliddal, H. (2005). Weight loss: the treatment of choice for knee osteoarthritis? A randomized trial. Osteoarthritis and cartilage, 13(1), 20–27. https://doi.org/10.1016/j.joca.2004.10.008

• Messier, S. P., Legault, C., Loeser, R. F., Van Arsdale, S. J., Davis, C., Ettinger, W. H., & DeVita, P. (2011). Does high weight loss in older adults with knee osteoarthritis affect bone-on-bone joint loads and muscle forces during walking?. Osteoarthritis and cartilage, 19(3), 272–280. https://doi.org/10.1016/j.joca.2010.11.010

• Messier, S. P., Mihalko, S. L., Legault, C., Miller, G. D., Nicklas, B. J., DeVita, P., Beavers, D. P., Hunter, D. J., Lyles, M. F., Eckstein, F., Williamson, J. D., Carr, J. J., Guermazi, A., & Loeser, R. F. (2013). Effects of intensive diet and exercise on knee joint loads, inflammation, and clinical

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outcomes among overweight and obese adults with knee osteoarthritis: the IDEA randomized clinical trial. JAMA, 310(12), 1263–1273. https://doi.org/10.1001/jama.2013.277669

• Hoeven, T. A., Kavousi, M., Clockaerts, S., Kerkhof, H. J., van Meurs, J. B., Franco, O., Hofman, A., Bindels, P., Witteman, J., & Bierma-Zeinstra, S. (2013). Association of atherosclerosis with presence and progression of osteoarthritis: the Rotterdam Study. Annals of the rheumatic diseases, 72(5), 646–651. https://doi.org/10.1136/annrheumdis-2011-201178

• Simopoulos A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie, 56(8), 365–379. https://doi.org/10.1016/s0753-3322(02)00253-6

• King, D. E., Egan, B. M., & Geesey, M. E. (2003). Relation of dietary fat and fiber to elevation of C-reactive protein. The American journal of cardiology, 92(11), 1335–1339. https://doi.org/10.1016/j.amjcard.2003.08.020

• McCarty M. F. (2005). Low-insulin-response diets may decrease plasma C-reactive protein by influencing adipocyte function. Medical hypotheses, 64(2), 385–387. https://doi.org/10.1016/j.mehy.2004.03.039

• Liu, S., Manson, J. E., Buring, J. E., Stampfer, M. J., Willett, W. C., & Ridker, P. M. (2002). Relation between a diet with a high glycemic load and plasma concentrations of high-sensitivity C-reactive protein in middle-aged women. The American journal of clinical nutrition, 75(3), 492–498. https://doi.org/10.1093/ajcn/75.3.492

• Lei, M., Guo, C., Wang, D., Zhang, C., & Hua, L. (2017). The effect of probiotic Lactobacillus casei Shirota on knee osteoarthritis: a randomised double-blind, placebo-controlled clinical trial. Beneficial microbes, 8(5), 697–703. https://doi.org/10.3920/BM2016.0207

• Dai, Z., Niu, J., Zhang, Y., Jacques, P., & Felson, D. T. (2017). Dietary intake of fibre and risk of knee osteoarthritis in two US prospective cohorts. Annals of the rheumatic diseases, 76(8), 1411–1419. https://doi.org/10.1136/annrheumdis-2016-210810

• Shobana, S., & Naidu, K. A. (2000). Antioxidant activity of selected Indian spices. Prostaglandins, leukotrienes, and essential fatty acids, 62(2), 107–110. https://doi.org/10.1054/plef.1999.0128

• Kunnumakkara, A. B., Sailo, B. L., Banik, K., Harsha, C., Prasad, S., Gupta, S. C., Bharti, A. C., & Aggarwal, B. B. (2018). Chronic diseases, inflammation, and spices: how are they linked?. Journal of translational medicine, 16(1), 14. https://doi.org/10.1186/s12967-018-1381-2

• Ganjali, S., Sahebkar, A., Mahdipour, E., Jamialahmadi, K., Torabi, S., Akhlaghi, S., Ferns, G., Parizadeh, S. M., & Ghayour-Mobarhan, M. (2014). Investigation of the effects of curcumin on serum cytokines in obese individuals: a randomized controlled trial. TheScientificWorldJournal, 2014, 898361. https://doi.org/10.1155/2014/898361

• Chuengsamarn, S., Rattanamongkolgul, S., Phonrat, B., Tungtrongchitr, R., & Jirawatnotai, S. (2014). Reduction of atherogenic risk in patients with type 2 diabetes by curcuminoid extract: a randomized controlled trial. The Journal of nutritional biochemistry, 25(2), 144–150. https://doi.org/10.1016/j.jnutbio.2013.09.013

• Akazawa, N., Choi, Y., Miyaki, A., Tanabe, Y., Sugawara, J., Ajisaka, R., & Maeda, S. (2012). Curcumin ingestion and exercise training improve vascular endothelial function in

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postmenopausal women. Nutrition research (New York, N.Y.), 32(10), 795–799. https://doi.org/10.1016/j.nutres.2012.09.002

• Kuptniratsaikul, V., Dajpratham, P., Taechaarpornkul, W., Buntragulpoontawee, M., Lukkanapichonchut, P., Chootip, C., Saengsuwan, J., Tantayakom, K., & Laongpech, S. (2014). Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: a multicenter study. Clinical interventions in aging, 9, 451–458. https://doi.org/10.2147/CIA.S58535

• Chandran, B., & Goel, A. (2012). A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis. Phytotherapy research : PTR, 26(11), 1719–1725. https://doi.org/10.1002/ptr.4639

• Hanai, H., Iida, T., Takeuchi, K., Watanabe, F., Maruyama, Y., Andoh, A., Tsujikawa, T., Fujiyama, Y., Mitsuyama, K., Sata, M., Yamada, M., Iwaoka, Y., Kanke, K., Hiraishi, H., Hirayama, K., Arai, H., Yoshii, S., Uchijima, M., Nagata, T., & Koide, Y. (2006). Curcumin maintenance therapy for ulcerative colitis: randomized, multicenter, double-blind, placebo-controlled trial. Clinical gastroenterology and hepatology : the official clinical practice journal of the American Gastroenterological Association, 4(12), 1502–1506. https://doi.org/10.1016/j.cgh.2006.08.008

• Aggarwal, B. B., Gupta, S. C., & Sung, B. (2013). Curcumin: an orally bioavailable blocker of TNF and other pro-inflammatory biomarkers. British journal of pharmacology, 169(8), 1672–1692. https://doi.org/10.1111/bph.12131

• Gröber, U., Schmidt, J., & Kisters, K. (2015). Magnesium in Prevention and Therapy. Nutrients, 7(9), 8199–8226. https://doi.org/10.3390/nu7095388

• Qin, B., Shi, X., Samai, P. S., Renner, J. B., Jordan, J. M., & He, K. (2012). Association of dietary magnesium intake with radiographic knee osteoarthritis: results from a population-based study. Arthritis care & research, 64(9), 1306–1311. https://doi.org/10.1002/acr.21708

• Zollinger, P. E., Tuinebreijer, W. E., Breederveld, R. S., & Kreis, R. W. (2007). Can vitamin C prevent complex regional pain syndrome in patients with wrist fractures? A randomized, controlled, multicenter dose-response study. The Journal of bone and joint surgery. American volume, 89(7), 1424–1431. https://doi.org/10.2106/JBJS.F.01147

• Vallianou, N., Evangelopoulos, A., & Koutalas, P. (2009). Alpha-lipoic Acid and diabetic neuropathy. The review of diabetic studies : RDS, 6(4), 230–236. https://doi.org/10.1900/RDS.2009.6.230

• Lauretani, F., Bandinelli, S., Bartali, B., Cherubini, A., Iorio, A. D., Blè, A., Giacomini, V., Corsi, A. M., Guralnik, J. M., & Ferrucci, L. (2007). Omega-6 and omega-3 fatty acids predict accelerated decline of peripheral nerve function in older persons. European journal of neurology, 14(7), 801–808. https://doi.org/10.1111/j.1468-1331.2007.01860.x

Session 2: Module 5 - Book and Link References

• Migraine Facts • Whole Health Education Handouts • MOVE! Weight Management Program • Diabetes Information • VA Nutrition and Food Services

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SESSION 2: MODULE 6 - EATING IN CONTEXT: EXTERNAL FACTORS THAT AFFECT NUTRITION

• Davis, D. R., Epp, M. D., & Riordan, H. D. (2004). Changes in USDA food composition data for 43 garden crops, 1950 to 1999. Journal of the American College of Nutrition, 23(6), 669–682. https://doi.org/10.1080/07315724.2004.10719409

• Baudry, J., Assmann, K. E., Touvier, M., Allès, B., Seconda, L., Latino-Martel, P., Ezzedine, K., Galan, P., Hercberg, S., Lairon, D., & Kesse-Guyot, E. (2018). Association of Frequency of Organic Food Consumption With Cancer Risk: Findings From the NutriNet-Santé Prospective Cohort Study. JAMA internal medicine, 178(12), 1597–1606. https://doi.org/10.1001/jamainternmed.2018.4357

• Średnicka-Tober, D., Barański, M., Seal, C. J., Sanderson, R., Benbrook, C., Steinshamn, H., Gromadzka-Ostrowska, J., Rembiałkowska, E., Skwarło-Sońta, K., Eyre, M., Cozzi, G., Larsen, M. K., Jordon, Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, 11(3), 684. https://doi.org/10.3390/nu11030684

• T., Niggli, U., Sakowski, T., Calder, P. C., Burdge, G. C., Sotiraki, S., Stefanakis, A., Stergiadis, S., … Leifert, C. (2016). Higher PUFA and n-3 PUFA, conjugated linoleic acid, α-tocopherol and iron, but lower iodine and selenium concentrations in organic milk: a systematic literature review and meta- and redundancy analyses. The British journal of nutrition, 115(6), 1043–1060. https://doi.org/10.1017/S0007114516000349

• Średnicka-Tober, D., Barański, M., Seal, C., Sanderson, R., Benbrook, C., Steinshamn, H., Gromadzka-Ostrowska, J., Rembiałkowska, E., Skwarło-Sońta, K., Eyre, M., Cozzi, G., Krogh Larsen, M., Jordon, T., Niggli, U., Sakowski, T., Calder, P. C., Burdge, G. C., Sotiraki, S., Stefanakis, A., Yolcu, H., … Leifert, C. (2016). Composition differences between organic and conventional meat: a systematic literature review and meta-analysis. The British journal of nutrition, 115(6), 994–1011. https://doi.org/10.1017/S0007114515005073

• Ho, S., Woodford, K., Kukuljan, S., & Pal, S. (2014). Comparative effects of A1 versus A2 beta-casein on gastrointestinal measures: a blinded randomised cross-over pilot study. European journal of clinical nutrition, 68(9), 994–1000. https://doi.org/10.1038/ejcn.2014.127

• Ul Haq, M. R., Kapila, R., Sharma, R., Saliganti, V., & Kapila, S. (2014). Comparative evaluation of cow β-casein variants (A1/A2) consumption on Th2-mediated inflammatory response in mouse gut. European journal of nutrition, 53(4), 1039–1049. https://doi.org/10.1007/s00394-013-0606-7

• Pal, S., Woodford, K., Kukuljan, S., & Ho, S. (2015). Milk Intolerance, Beta-Casein and Lactose. Nutrients, 7(9), 7285–7297. https://doi.org/10.3390/nu7095339

• He, M., Sun, J., Jiang, Z. Q., & Yang, Y. X. (2017). Effects of cow's milk beta-casein variants on symptoms of milk intolerance in Chinese adults: a multicentre, randomised controlled study. Nutrition journal, 16(1), 72. https://doi.org/10.1186/s12937-017-0275-0

• Widome, R., Jensen, A., Bangerter, A., & Fu, S. S. (2015). Food insecurity among veterans of the US wars in Iraq and Afghanistan. Public health nutrition, 18(5), 844–849. https://doi.org/10.1017/S136898001400072X

• Dixon, L. B., Winkleby, M. A., & Radimer, K. L. (2001). Dietary intakes and serum nutrients differ between adults from food-insufficient and food-sufficient families: Third National

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Health and Nutrition Examination Survey, 1988-1994. The Journal of nutrition, 131(4), 1232–1246. https://doi.org/10.1093/jn/131.4.1232

• McIntyre, L., Glanville, N. T., Raine, K. D., Dayle, J. B., Anderson, B., & Battaglia, N. (2003). Do low-income lone mothers compromise their nutrition to feed their children?. CMAJ : Canadian Medical Association journal = journal de l'Association medicale canadienne, 168(6), 686–691.

• Tarasuk, V. S., & Beaton, G. H. (1999). Women's dietary intakes in the context of household food insecurity. The Journal of nutrition, 129(3), 672–679. https://doi.org/10.1093/jn/129.3.672

• Stuff, J. E., Casey, P. H., Szeto, K. L., Gossett, J. M., Robbins, J. M., Simpson, P. M., Connell, C., & Bogle, M. L. (2004). Household food insecurity is associated with adult health status. The Journal of nutrition, 134(9), 2330–2335. https://doi.org/10.1093/jn/134.9.2330

• Seligman, H. K., Bindman, A. B., Vittinghoff, E., Kanaya, A. M., & Kushel, M. B. (2007). Food insecurity is associated with diabetes mellitus: results from the National Health Examination and Nutrition Examination Survey (NHANES) 1999-2002. Journal of general internal medicine, 22(7), 1018–1023. https://doi.org/10.1007/s11606-007-0192-6

• Nelson, K., Cunningham, W., Andersen, R., Harrison, G., & Gelberg, L. (2001). Is food insufficiency associated with health status and health care utilization among adults with diabetes?. Journal of general internal medicine, 16(6), 404–411. https://doi.org/10.1046/j.1525-1497.2001.016006404.x

• Seligman, H. K., Laraia, B. A., & Kushel, M. B. (2010). Food insecurity is associated with chronic disease among low-income NHANES participants. The Journal of nutrition, 140(2), 304–310. https://doi.org/10.3945/jn.109.112573

• Kleinman, R. E., Murphy, J. M., Little, M., Pagano, M., Wehler, C. A., Regal, K., & Jellinek, M. S. (1998). Hunger in children in the United States: potential behavioral and emotional correlates. Pediatrics, 101(1), E3. https://doi.org/10.1542/peds.101.1.e3

• Leung, C. W., Hoffnagle, E. E., Lindsay, A. C., Lofink, H. E., Hoffman, V. A., Turrell, S., Willett, W. C., & Blumenthal, S. J. (2013). A qualitative study of diverse experts' views about barriers and strategies to improve the diets and health of Supplemental Nutrition Assistance Program (SNAP) beneficiaries. Journal of the Academy of Nutrition and Dietetics, 113(1), 70–76. https://doi.org/10.1016/j.jand.2012.09.018

Session 2: Module 6 - Book and Link References

• Cochineal Bugs Create Red Dye – Video / Eating on the Wild Side by Jo Robinson - Book • Center for Science in the Public Interest • Endocrine Disrupting Chemicals in Food • Center for Science in the Public Interest - Chemical Cuisine • The Importance of Soil Organic Matter • The Biggest Little Farm - Movie • EWG - Dirty Dozen, Clean Fifteen • GAO Highlights - FDA and USDA Should Strengthen Pesticide Residue Monitoring Programs

and Further Disclose Monitoring Limitations • Mother Earth News - Meet Real Free-Range Eggs

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• USGS - National Reconnaissance of Pharmaceuticals, Hormones, and Other Organic Wastewater Contaminants in Streams of the U.S., 1999-2000

• USDA - Household Food Security in the United States in 2016 • NY Times - America at Hunger’s Edge • Roots for Life - Food Insecurity and its Effects in Washington, D.C. • Household Food Security in the United States in 2011 • The Causes, Consequences, and Future of Senior Hunger in America • USDA - SNAP Data Tables • West Palm Beach VA Medical Center

SESSION 2: MODULE 7 - SKILL APPLICATION: CIRCLE OF HEALTH AND THE PERSONAL HEALTH INVENTORY

Session 2: Module 7 - Book and Link References

• Life on Purpose by Victor Strecher - Book

SESSION 3: MODULE 8 - YOUR BRAIN ON FOOD: NUTRITION AND MENTAL HEALTH

• Tanielian, T., Jaycox, L., Schell, T., Marshall, G., Burnam, M., Eibner, C., . . . Vaiana, M. (2008). Invisible Wounds: Mental Health and Cognitive Care Needs of Americas Returning Veterans. https://doi.org/10.7249/RB9336

• Sánchez-Villegas, A., Toledo, E., de Irala, J., Ruiz-Canela, M., Pla-Vidal, J., & Martínez-González, M. A. (2012). Fast-food and commercial baked goods consumption and the risk of depression. Public health nutrition, 15(3), 424–432. https://doi.org/10.1017/S1368980011001856

• Lai, J. S., Hiles, S., Bisquera, A., Hure, A. J., McEvoy, M., & Attia, J. (2014). A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. The American journal of clinical nutrition, 99(1), 181–197. https://doi.org/10.3945/ajcn.113.069880

• Jacka, F. N., O'Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., Dash, S., Mihalopoulos, C., Chatterton, M. L., Brazionis, L., Dean, O. M., Hodge, A. M., & Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial). BMC medicine, 15(1), 23. https://doi.org/10.1186/s12916-017-0791-y

• Mujcic, R., & J Oswald, A. (2016). Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables. American journal of public health, 106(8), 1504–1510. https://doi.org/10.2105/AJPH.2016.303260

• Jacka, F. N., O'Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., Dash, S., Mihalopoulos, C., Chatterton, M. L., Brazionis, L., Dean, O. M., Hodge, A. M., & Berk, M. (2018). Correction to: A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial). BMC medicine, 16(1), 236. https://doi.org/10.1186/s12916-018-1220-6

• Grosso, G., Pajak, A., Marventano, S., Castellano, S., Galvano, F., Bucolo, C., Drago, F., & Caraci, F. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PloS one, 9(5), e96905. https://doi.org/10.1371/journal.pone.0096905

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• Gertsik, L., Poland, R. E., Bresee, C., & Rapaport, M. H. (2012). Omega-3 fatty acid augmentation of citalopram treatment for patients with major depressive disorder. Journal of clinical psychopharmacology, 32(1), 61–64. https://doi.org/10.1097/JCP.0b013e31823f3b5f

• Vilija, M., & Romualdas, M. (2014). Unhealthy food in relation to posttraumatic stress symptoms among adolescents. Appetite, 74, 86–91. https://doi.org/10.1016/j.appet.2013.12.002

• Hirth, J. M., Rahman, M., & Berenson, A. B. (2011). The association of posttraumatic stress disorder with fast food and soda consumption and unhealthy weight loss behaviors among young women. Journal of women's health (2002), 20(8), 1141–1149. https://doi.org/10.1089/jwh.2010.2675

• van den Berk-Clark, C., Secrest, S., Walls, J., Hallberg, E., Lustman, P. J., Schneider, F. D., & Scherrer, J. F. (2018). Association between posttraumatic stress disorder and lack of exercise, poor diet, obesity, and co-occuring smoking: A systematic review and meta-analysis. Health psychology : official journal of the Division of Health Psychology, American Psychological Association, 37(5), 407–416. https://doi.org/10.1037/hea0000593

• Bozzatello, P., Brignolo, E., De Grandi, E., & Bellino, S. (2016). Supplementation with Omega-3 Fatty Acids in Psychiatric Disorders: A Review of Literature Data. Journal of clinical medicine, 5(8), 67. https://doi.org/10.3390/jcm5080067

• Hibbeln, J. R., & Gow, R. V. (2014). The potential for military diets to reduce depression, suicide, and impulsive aggression: a review of current evidence for omega-3 and omega-6 fatty acids. Military medicine, 179(11 Suppl), 117–128. https://doi.org/10.7205/MILMED-D-14-00153

• Craft, S., Cholerton, B., & Baker, L. D. (2013). Insulin and Alzheimer's disease: untangling the web. Journal of Alzheimer's disease : JAD, 33 Suppl 1, S263–S275. https://doi.org/10.3233/JAD-2012-129042

• Solfrizzi, V., Scafato, E., Capurso, C., D'Introno, A., Colacicco, A. M., Frisardi, V., Vendemiale, G., Baldereschi, M., Crepaldi, G., Di Carlo, A., Galluzzo, L., Gandin, C., Inzitari, D., Maggi, S., Capurso, A., Panza, F., & Italian Longitudinal Study on Ageing Working Group (2010). Metabolic syndrome and the risk of vascular dementia: the Italian Longitudinal Study on Ageing. Journal of neurology, neurosurgery, and psychiatry, 81(4), 433–440. https://doi.org/10.1136/jnnp.2009.181743

• de la Monte, S. M., & Tong, M. (2014). Brain metabolic dysfunction at the core of Alzheimer's disease. Biochemical pharmacology, 88(4), 548–559. https://doi.org/10.1016/j.bcp.2013.12.012

• Yaffe, K., Kanaya, A., Lindquist, K., Simonsick, E. M., Harris, T., Shorr, R. I., Tylavsky, F. A., & Newman, A. B. (2004). The metabolic syndrome, inflammation, and risk of cognitive decline. JAMA, 292(18), 2237–2242. https://doi.org/10.1001/jama.292.18.2237

• Cherbuin, N., Sachdev, P., & Anstey, K. J. (2012). Higher normal fasting plasma glucose is associated with hippocampal atrophy: The PATH Study. Neurology, 79(10), 1019–1026. https://doi.org/10.1212/WNL.0b013e31826846de

• Beyer, F., Kharabian Masouleh, S., Kratzsch, J., Schroeter, M. L., Röhr, S., Riedel-Heller, S. G., Villringer, A., & Witte, A. V. (2019). A Metabolic Obesity Profile Is Associated With

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Decreased Gray Matter Volume in Cognitively Healthy Older Adults. Frontiers in aging neuroscience, 11, 202. https://doi.org/10.3389/fnagi.2019.00202

• Crane, P. K., Walker, R., Hubbard, R. A., Li, G., Nathan, D. M., Zheng, H., Haneuse, S., Craft, S., Montine, T. J., Kahn, S. E., McCormick, W., McCurry, S. M., Bowen, J. D., & Larson, E. B. (2013). Glucose levels and risk of dementia. The New England journal of medicine, 369(6), 540–548. https://doi.org/10.1056/NEJMoa1215740

• Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Barnes, L. L., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet slows cognitive decline with aging. Alzheimer's & dementia : the journal of the Alzheimer's Association, 11(9), 1015–1022. https://doi.org/10.1016/j.jalz.2015.04.011

• Sofi, F., Macchi, C., Abbate, R., Gensini, G. F., & Casini, A. (2010). Effectiveness of the Mediterranean diet: can it help delay or prevent Alzheimer's disease?. Journal of Alzheimer's disease : JAD, 20(3), 795–801. https://doi.org/10.3233/JAD-2010-1418

• Scarmeas, N., Stern, Y., Tang, M. X., Mayeux, R., & Luchsinger, J. A. (2006). Mediterranean diet and risk for Alzheimer's disease. Annals of neurology, 59(6), 912–921. https://doi.org/10.1002/ana.20854

• Féart, C., Samieri, C., & Barberger-Gateau, P. (2010). Mediterranean diet and cognitive function in older adults. Current opinion in clinical nutrition and metabolic care, 13(1), 14–18. https://doi.org/10.1097/MCO.0b013e3283331fe4

• Kopp W. (2019). How Western Diet And Lifestyle Drive The Pandemic Of Obesity And Civilization Diseases. Diabetes, metabolic syndrome and obesity : targets and therapy, 12, 2221–2236. https://doi.org/10.2147/DMSO.S216791

• Sayal N. (2015). Exercise training increases size of hippocampus and improves memory PNAS (2011) vol. 108 | no. 7 | 3017-3022. Annals of neurosciences, 22(2), 107. https://doi.org/10.5214/ans.0972.7531.220209

• Swaminathan, A., & Jicha, G. A. (2014). Nutrition and prevention of Alzheimer's dementia. Frontiers in aging neuroscience, 6, 282. https://doi.org/10.3389/fnagi.2014.00282

• Xu, Q., Zhang, Y., Zhang, X., Liu, L., Zhou, B., Mo, R., Li, Y., Li, H., Li, F., Tao, Y., Liu, Y., & Xue, C. (2020). Medium-chain triglycerides improved cognition and lipid metabolomics in mild to moderate Alzheimer's disease patients with APOE4-/-: A double-blind, randomized, placebo-controlled crossover trial. Clinical nutrition (Edinburgh, Scotland), 39(7), 2092–2105. https://doi.org/10.1016/j.clnu.2019.10.017

• Bianchi, V. E., Herrera, P. F., & Laura, R. (2019). Effect of nutrition on neurodegenerative diseases. A systematic review. Nutritional neuroscience, 1–25. Advance online publication. https://doi.org/10.1080/1028415X.2019.1681088

• Rönn, T., Volkov, P., Davegårdh, C., Dayeh, T., Hall, E., Olsson, A. H., Nilsson, E., Tornberg, A., Dekker Nitert, M., Eriksson, K. F., Jones, H. A., Groop, L., & Ling, C. (2013). A six months exercise intervention influences the genome-wide DNA methylation pattern in human adipose tissue. PLoS genetics, 9(6), e1003572. https://doi.org/10.1371/journal.pgen.1003572

• Carro, E., Nuñez, A., Busiguina, S., & Torres-Aleman, I. (2000). Circulating insulin-like growth factor I mediates effects of exercise on the brain. The Journal of neuroscience : the official

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journal of the Society for Neuroscience, 20(8), 2926–2933. https://doi.org/10.1523/JNEUROSCI.20-08-02926.2000

• Gomez-Pinilla F. (2011). The combined effects of exercise and foods in preventing neurological and cognitive disorders. Preventive medicine, 52 Suppl 1(Suppl 1), S75–S80. https://doi.org/10.1016/j.ypmed.2011.01.023

• Kennedy D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068

• Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

• Pearson, J. F., Pullar, J. M., Wilson, R., Spittlehouse, J. K., Vissers, M., Skidmore, P., Willis, J., Cameron, V. A., & Carr, A. C. (2017). Vitamin C Status Correlates with Markers of Metabolic and Cognitive Health in 50-Year-Olds: Findings of the CHALICE Cohort Study. Nutrients, 9(8), 831. https://doi.org/10.3390/nu9080831

• Penckofer, S., Kouba, J., Byrn, M., & Estwing Ferrans, C. (2010). Vitamin D and depression: where is all the sunshine?. Issues in mental health nursing, 31(6), 385–393. https://doi.org/10.3109/01612840903437657

• Long, S. J., & Benton, D. (2013). Effects of vitamin and mineral supplementation on stress, mild psychiatric symptoms, and mood in nonclinical samples: a meta-analysis. Psychosomatic medicine, 75(2), 144–153. https://doi.org/10.1097/PSY.0b013e31827d5fbd

• Firth, J., Teasdale, S. B., Allott, K., Siskind, D., Marx, W., Cotter, J., Veronese, N., Schuch, F., Smith, L., Solmi, M., Carvalho, A. F., Vancampfort, D., Berk, M., Stubbs, B., & Sarris, J. (2019). The efficacy and safety of nutrient supplements in the treatment of mental disorders: a meta-review of meta-analyses of randomized controlled trials. World psychiatry : official journal of the World Psychiatric Association (WPA), 18(3), 308–324. https://doi.org/10.1002/wps.20672

• Silva, Y. P., Bernardi, A., & Frozza, R. L. (2020). The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication. Frontiers in endocrinology, 11, 25. https://doi.org/10.3389/fendo.2020.00025

• Cheung, S. G., Goldenthal, A. R., Uhlemann, A. C., Mann, J. J., Miller, J. M., & Sublette, M. E. (2019). Systematic Review of Gut Microbiota and Major Depression. Frontiers in psychiatry, 10, 34. https://doi.org/10.3389/fpsyt.2019.00034

Session 3: Module 8 - Book and Link References

• COVID-19 has likely tripled depression rate, study finds • Lifeline for Vets • VA MENTAL HEALTH Number of Veterans Receiving Care, Barriers Faced, and Efforts to

Increase Access • Sebastian Junger - Why Veterans Miss War - Video • Tribe: On Homecoming and Belonging by Sebastian Junger - Book • Healthy Eating as a New Approach to Treating Depression • Brain Changer by Felice Jacka - Book • Psychology Today - Our Brain’s Negative Bias

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• Drug-Induced Nutrient Depletion Handbook by Ross Pelton - Book • MyTavin • The Healthy Mind Cookbook by Rebecca Katz - Book • The Happy Kitchen by Rachel Kelly – Book

SESSION 3: MODULE 9 - SERVING IT UP: HEALTHY COOKING TIPS

Session 3: Module 9 - Book and Link References

• Chicago VA Medical Center - Overnight Oats - Video • Healthy Teaching Kitchen Cooking Demo - Video

SESSION 3: MODULE 10 - FUNCTIONAL NUTRITION, ELIMINATION DIETS, AND THE 5R’S

• Chafen, J. J., Newberry, S. J., Riedl, M. A., Bravata, D. M., Maglione, M., Suttorp, M. J., Sundaram, V., Paige, N. M., Towfigh, A., Hulley, B. J., & Shekelle, P. G. (2010). Diagnosing and managing common food allergies: a systematic review. JAMA, 303(18), 1848–1856. https://doi.org/10.1001/jama.2010.582

• Anvari, S., Miller, J., Yeh, C. Y., & Davis, C. M. (2019). IgE-Mediated Food Allergy. Clinical reviews in allergy & immunology, 57(2), 244–260. https://doi.org/10.1007/s12016-018-8710-3

• Swift, K. M., & Lisker, I. (2012). Current Concepts in Nutrition: The Science and Art of the Elimination Diet. Alternative and Complementary Therapies, 18(5), 251-258. https://www.researchgate.net/publication/273838260_Current_Concepts_in_Nutrition_The_Science_and_Art_of_the_Elimination_Diet

Session 3: Module 10 - Book and Link References

• 2 Questions To Ask That Are More Important Than A Diagnosis by Dr. Frank Lipman • IFM - The 5R Framework for Gut Health • NIH - Food Allergy • Food intolerance and food allergy in adults: An overview • Integrative Medicine by Suhani Bora and J. Adam Rindfleisch - Book • Whole Health Library - Elimination Diet

SESSION 3: MODULE 11 - PREVENTION OF CARDIOVASCULAR DISEASE AND DIABETES

• Moss, J. W., & Ramji, D. P. (2016). Nutraceutical therapies for atherosclerosis. Nature reviews. Cardiology, 13(9), 513–532. https://doi.org/10.1038/nrcardio.2016.103

• Schulze, M. B., Martínez-González, M. A., Fung, T. T., Lichtenstein, A. H., & Forouhi, N. G. (2018). Food based dietary patterns and chronic disease prevention. BMJ (Clinical research ed.), 361, k2396. https://doi.org/10.1136/bmj.k2396

• Trichopoulou, A., Costacou, T., Bamia, C., & Trichopoulos, D. (2003). Adherence to a Mediterranean diet and survival in a Greek population. The New England journal of medicine, 348(26), 2599–2608. https://doi.org/10.1056/NEJMoa025039

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• Schwingshackl, L., Bogensberger, B., & Hoffmann, G. (2018). Diet Quality as Assessed by the Healthy Eating Index, Alternate Healthy Eating Index, Dietary Approaches to Stop Hypertension Score, and Health Outcomes: An Updated Systematic Review and Meta-Analysis of Cohort Studies. Journal of the Academy of Nutrition and Dietetics, 118(1), 74–100.e11. https://doi.org/10.1016/j.jand.2017.08.024

• Wang, X., Ouyang, Y., Liu, J., Zhu, M., Zhao, G., Bao, W., & Hu, F. B. (2014). Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ (Clinical research ed.), 349, g4490. https://doi.org/10.1136/bmj.g4490

• Du, H., Li, L., & Chen, Z. (2016). Fruit Consumption and Cardiovascular Disease in China. The New England journal of medicine, 375(5), 489. https://doi.org/10.1056/NEJMc1606624

• Sabaté, J., & Ang, Y. (2009). Nuts and health outcomes: new epidemiologic evidence. The American journal of clinical nutrition, 89(5), 1643S–1648S. https://doi.org/10.3945/ajcn.2009.26736Q

• Ros, E., Tapsell, L. C., & Sabaté, J. (2010). Nuts and berries for heart health. Current atherosclerosis reports, 12(6), 397–406. https://doi.org/10.1007/s11883-010-0132-5

• Wood, A. M., Kaptoge, S., Butterworth, A. S., Willeit, P., Warnakula, S., Bolton, T., Paige, E., Paul, D. S., Sweeting, M., Burgess, S., Bell, S., Astle, W., Stevens, D., Koulman, A., Selmer, R. M., Verschuren, W., Sato, S., Njølstad, I., Woodward, M., Salomaa, V., … Emerging Risk Factors Collaboration/EPIC-CVD/UK Biobank Alcohol Study Group (2018). Risk thresholds for alcohol consumption: combined analysis of individual-participant data for 599 912 current drinkers in 83 prospective studies. Lancet (London, England), 391(10129), 1513–1523. https://doi.org/10.1016/S0140-6736(18)30134-X

• Torres, N., Guevara-Cruz, M., Velázquez-Villegas, L. A., & Tovar, A. R. (2015). Nutrition and Atherosclerosis. Archives of medical research, 46(5), 408–426. https://doi.org/10.1016/j.arcmed.2015.05.010

• Cho, C. E., Taesuwan, S., Malysheva, O. V., Bender, E., Tulchinsky, N. F., Yan, J., Sutter, J. L., & Caudill, M. A. (2017). Trimethylamine-N-oxide (TMAO) response to animal source foods varies among healthy young men and is influenced by their gut microbiota composition: A randomized controlled trial. Molecular nutrition & food research, 61(1), 10.1002/mnfr.201600324. https://doi.org/10.1002/mnfr.201600324

• de Cabo, R., & Mattson, M. P. (2019). Effects of Intermittent Fasting on Health, Aging, and Disease. The New England journal of medicine, 381(26), 2541–2551. https://doi.org/10.1056/NEJMra1905136

• Patterson, R. E., & Sears, D. D. (2017). Metabolic Effects of Intermittent Fasting. Annual review of nutrition, 37, 371–393. https://doi.org/10.1146/annurev-nutr-071816-064634

• Horne, B. D., Muhlestein, J. B., & Anderson, J. L. (2015). Health effects of intermittent fasting: hormesis or harm? A systematic review. The American journal of clinical nutrition, 102(2), 464–470. https://doi.org/10.3945/ajcn.115.109553

• Azevedo, F. R., Ikeoka, D., & Caramelli, B. (2013). Effects of intermittent fasting on metabolism in men. Revista da Associacao Medica Brasileira (1992), 59(2), 167–173. https://doi.org/10.1016/j.ramb.2012.09.003

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• Nathan, D. M., Davidson, M. B., DeFronzo, R. A., Heine, R. J., Henry, R. R., Pratley, R., Zinman, B., & American Diabetes Association (2007). Impaired fasting glucose and impaired glucose tolerance: implications for care. Diabetes care, 30(3), 753–759. https://doi.org/10.2337/dc07-9920

• Chen, C., Hosokawa, H., Bumbalo, L. M., & Leahy, J. L. (1994). Regulatory effects of glucose on the catalytic activity and cellular content of glucokinase in the pancreatic beta cell. Study using cultured rat islets. The Journal of clinical investigation, 94(4), 1616–1620. https://doi.org/10.1172/JCI117503

• Maedler, K., Sergeev, P., Ris, F., Oberholzer, J., Joller-Jemelka, H. I., Spinas, G. A., Kaiser, N., Halban, P. A., & Donath, M. Y. (2002). Glucose-induced beta cell production of IL-1beta contributes to glucotoxicity in human pancreatic islets. The Journal of clinical investigation, 110(6), 851–860. https://doi.org/10.1172/JCI15318

• Suzuki, K., Bonner-Weir, S., Trivedi, N., Yoon, K. H., Hollister-Lock, J., Colton, C. K., & Weir, G. C. (1998). Function and survival of macroencapsulated syngeneic islets transplanted into streptozocin-diabetic mice. Transplantation, 66(1), 21–28. https://doi.org/10.1097/00007890-199807150-00004

• Taylor, R., Al-Mrabeh, A., Zhyzhneuskaya, S., Peters, C., Barnes, A. C., Aribisala, B. S., Hollingsworth, K. G., Mathers, J. C., Sattar, N., & Lean, M. (2018). Remission of Human Type 2 Diabetes Requires Decrease in Liver and Pancreas Fat Content but Is Dependent upon Capacity for β Cell Recovery. Cell metabolism, 28(4), 547–556.e3. https://doi.org/10.1016/j.cmet.2018.07.003

• Selvin, E., Steffes, M. W., Zhu, H., Matsushita, K., Wagenknecht, L., Pankow, J., Coresh, J., & Brancati, F. L. (2010). Glycated hemoglobin, diabetes, and cardiovascular risk in nondiabetic adults. The New England journal of medicine, 362(9), 800–811. https://doi.org/10.1056/NEJMoa0908359

• Summary of revisions for the 2010 Clinical Practice Recommendations. (2010). Diabetes care, 33 Suppl 1(Suppl 1), S3. https://doi.org/10.2337/dc10-S003

• Karve, A., & Hayward, R. A. (2010). Prevalence, diagnosis, and treatment of impaired fasting glucose and impaired glucose tolerance in nondiabetic U.S. adults. Diabetes care, 33(11), 2355–2359. https://doi.org/10.2337/dc09-1957

• Nathan, D. M., Davidson, M. B., DeFronzo, R. A., Heine, R. J., Henry, R. R., Pratley, R., Zinman, B., & American Diabetes Association (2007). Impaired fasting glucose and impaired glucose tolerance: implications for care. Diabetes care, 30(3), 753–759. https://doi.org/10.2337/dc07-9920

• Grover, S. A., Lowensteyn, I., Kaouache, M., Marchand, S., Coupal, L., DeCarolis, E., Zoccoli, J., & Defoy, I. (2006). The prevalence of erectile dysfunction in the primary care setting: importance of risk factors for diabetes and vascular disease. Archives of internal medicine, 166(2), 213–219. https://doi.org/10.1001/archinte.166.2.213

• De Clerck, E., Schouten, J., Berendschot, T., Goezinne, F., Dagnelie, P. C., Schaper, N. C., Schram, M. T., Stehouwer, C., & Webers, C. (2018). Macular thinning in prediabetes or type 2 diabetes without diabetic retinopathy: the Maastricht Study. Acta ophthalmologica, 96(2), 174–182. https://doi.org/10.1111/aos.13570

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• Singleton, J. R., Smith, A. G., & Bromberg, M. B. (2001). Increased prevalence of impaired glucose tolerance in patients with painful sensory neuropathy. Diabetes care, 24(8), 1448–1453. https://doi.org/10.2337/diacare.24.8.1448

• Hoffman-Snyder, C., Smith, B. E., Ross, M. A., Hernandez, J., & Bosch, E. P. (2006). Value of the oral glucose tolerance test in the evaluation of chronic idiopathic axonal polyneuropathy. Archives of neurology, 63(8), 1075–1079. https://doi.org/10.1001/archneur.63.8.noc50336

• Sumner, C. J., Sheth, S., Griffin, J. W., Cornblath, D. R., & Polydefkis, M. (2003). The spectrum of neuropathy in diabetes and impaired glucose tolerance. Neurology, 60(1), 108–111. https://doi.org/10.1212/wnl.60.1.108

• Tesfaye, S., Boulton, A. J., Dyck, P. J., Freeman, R., Horowitz, M., Kempler, P., Lauria, G., Malik, R. A., Spallone, V., Vinik, A., Bernardi, L., Valensi, P., & Toronto Diabetic Neuropathy Expert Group (2010). Diabetic neuropathies: update on definitions, diagnostic criteria, estimation of severity, and treatments. Diabetes care, 33(10), 2285–2293. https://doi.org/10.2337/dc10-1303

• Plantinga, L. C., Crews, D. C., Coresh, J., Miller, E. R., 3rd, Saran, R., Yee, J., Hedgeman, E., Pavkov, M., Eberhardt, M. S., Williams, D. E., Powe, N. R., & CDC CKD Surveillance Team (2010). Prevalence of chronic kidney disease in US adults with undiagnosed diabetes or prediabetes. Clinical journal of the American Society of Nephrology : CJASN, 5(4), 673–682. https://doi.org/10.2215/CJN.07891109

• Huang, Y., Cai, X., Qiu, M., Chen, P., Tang, H., Hu, Y., & Huang, Y. (2014). Prediabetes and the risk of cancer: a meta-analysis. Diabetologia, 57(11), 2261–2269. https://doi.org/10.1007/s00125-014-3361-2

• Saukkonen, T., Mutt, S. J., Jokelainen, J., Saukkonen, A. M., Raza, G. S., Karhu, T., Härkönen, P., Eckel, J., Herzig, K. H., Rajala, U., & Keinänen-Kiukaanniemi, S. (2018). Adipokines and inflammatory markers in elderly subjects with high risk of type 2 diabetes and cardiovascular disease. Scientific reports, 8(1), 12816. https://doi.org/10.1038/s41598-018-31144-8

• Zhou, W., Sailani, M. R., Contrepois, K., Zhou, Y., Ahadi, S., Leopold, S. R., Zhang, M. J., Rao, V., Avina, M., Mishra, T., Johnson, J., Lee-McMullen, B., Chen, S., Metwally, A. A., Tran, T., Nguyen, H., Zhou, X., Albright, B., Hong, B. Y., Petersen, L., … Snyder, M. (2019). Longitudinal multi-omics of host-microbe dynamics in prediabetes. Nature, 569(7758), 663–671. https://doi.org/10.1038/s41586-019-1236-x

• Jannasch, F., Kröger, J., & Schulze, M. B. (2017). Dietary Patterns and Type 2 Diabetes: A Systematic Literature Review and Meta-Analysis of Prospective Studies. The Journal of nutrition, 147(6), 1174–1182. https://doi.org/10.3945/jn.116.242552

• Salas-Salvadó, J., Bulló, M., Babio, N., Martínez-González, M. Á., Ibarrola-Jurado, N., Basora, J., Estruch, R., Covas, M. I., Corella, D., Arós, F., Ruiz-Gutiérrez, V., Ros, E., & PREDIMED Study Investigators (2011). Reduction in the incidence of type 2 diabetes with the Mediterranean diet: results of the PREDIMED-Reus nutrition intervention randomized trial. Diabetes care, 34(1), 14–19. https://doi.org/10.2337/dc10-1288

• Vilaplana-Pérez, C., Auñón, D., García-Flores, L. A., & Gil-Izquierdo, A. (2014). Hydroxytyrosol and potential uses in cardiovascular diseases, cancer, and AIDS. Frontiers in nutrition, 1, 18. https://doi.org/10.3389/fnut.2014.00018

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• Knowler, W. C., Barrett-Connor, E., Fowler, S. E., Hamman, R. F., Lachin, J. M., Walker, E. A., Nathan, D. M., & Diabetes Prevention Program Research Group (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. The New England journal of medicine, 346(6), 393–403. https://doi.org/10.1056/NEJMoa012512

• Diabetes Prevention Program Research Group (2015). Long-term effects of lifestyle intervention or metformin on diabetes development and microvascular complications over 15-year follow-up: the Diabetes Prevention Program Outcomes Study. The lancet. Diabetes & endocrinology, 3(11), 866–875. https://doi.org/10.1016/S2213-8587(15)00291-0

• Seidelmann, S. B., Claggett, B., Cheng, S., Henglin, M., Shah, A., Steffen, L. M., Folsom, A. R., Rimm, E. B., Willett, W. C., & Solomon, S. D. (2018). Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. The Lancet. Public health, 3(9), e419–e428. https://doi.org/10.1016/S2468-2667(18)30135-X

• Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet (London, England), 393(10170), 434–445. https://doi.org/10.1016/S0140-6736(18)31809-9

• Imamura, F., O'Connor, L., Ye, Z., Mursu, J., Hayashino, Y., Bhupathiraju, S. N., & Forouhi, N. G. (2015). Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes: systematic review, meta-analysis, and estimation of population attributable fraction. BMJ (Clinical research ed.), 351, h3576. https://doi.org/10.1136/bmj.h3576

• Schulze, M. B., Manson, J. E., Ludwig, D. S., Colditz, G. A., Stampfer, M. J., Willett, W. C., & Hu, F. B. (2004). Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women. JAMA, 292(8), 927–934. https://doi.org/10.1001/jama.292.8.927

• Henson, J., Davies, M. J., Bodicoat, D. H., Edwardson, C. L., Gill, J. M., Stensel, D. J., Tolfrey, K., Dunstan, D. W., Khunti, K., & Yates, T. (2016). Breaking Up Prolonged Sitting With Standing or Walking Attenuates the Postprandial Metabolic Response in Postmenopausal Women: A Randomized Acute Study. Diabetes care, 39(1), 130–138. https://doi.org/10.2337/dc15-1240

• Tanasescu, M., Leitzmann, M. F., Rimm, E. B., & Hu, F. B. (2003). Physical activity in relation to cardiovascular disease and total mortality among men with type 2 diabetes. Circulation, 107(19), 2435–2439. https://doi.org/10.1161/01.CIR.0000066906.11109.1F

• Hu, F. B., Sigal, R. J., Rich-Edwards, J. W., Colditz, G. A., Solomon, C. G., Willett, W. C., Speizer, F. E., & Manson, J. E. (1999). Walking compared with vigorous physical activity and risk of type 2 diabetes in women: a prospective study. JAMA, 282(15), 1433–1439. https://doi.org/10.1001/jama.282.15.1433

• Paasche-Orlow, M. K., McCaffery, K., & Wolf, M. S. (2009). Bridging the international divide for health literacy research. Patient education and counseling, 75(3), 293–294. https://doi.org/10.1016/j.pec.2009.05.001

• Delamater, A. M., Jacobson, A. M., Anderson, B., Cox, D., Fisher, L., Lustman, P., . . . Wysocki, T. (2001). Psychosocial Therapies in Diabetes. Diabetes Care, 24(7). https://care.diabetesjournals.org/content/diacare/24/7/1286.full.pdf

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Session 3: Module 11 - Book and Link References

• Endocrinology Advisor - HbA1c Test Significantly Underestimates Diabetes Prevalence • Diabetes Burnout by William Polonsky - Book

SESSION 4: MODULE 12 - PREVENTION OF CANCER

• Trichopoulou, A., Orfanos, P., Norat, T., Bueno-de-Mesquita, B., Ocké, M. C., Peeters, P. H., van der Schouw, Y. T., Boeing, H., Hoffmann, K., Boffetta, P., Nagel, G., Masala, G., Krogh, V., Panico, S., Tumino, R., Vineis, P., Bamia, C., Naska, A., Benetou, V., Ferrari, P., … Trichopoulos, D. (2005). Modified Mediterranean diet and survival: EPIC-elderly prospective cohort study. BMJ (Clinical research ed.), 330(7498), 991. https://doi.org/10.1136/bmj.38415.644155.8F

• Fedirko, V., Riboli, E., Tjønneland, A., Ferrari, P., Olsen, A., Bueno-de-Mesquita, H. B., van Duijnhoven, F. J., Norat, T., Jansen, E. H., Dahm, C. C., Overvad, K., Boutron-Ruault, M. C., Clavel-Chapelon, F., Racine, A., Lukanova, A., Teucher, B., Boeing, H., Aleksandrova, K., Trichopoulou, A., Benetou, V., … Jenab, M. (2012). Prediagnostic 25-hydroxyvitamin D, VDR and CASR polymorphisms, and survival in patients with colorectal cancer in western European ppulations. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 21(4), 582–593. https://doi.org/10.1158/1055-9965.EPI-11-1065

• Schütze, M., Boeing, H., Pischon, T., Rehm, J., Kehoe, T., Gmel, G., Olsen, A., Tjønneland, A. M., Dahm, C. C., Overvad, K., Clavel-Chapelon, F., Boutron-Ruault, M. C., Trichopoulou, A., Benetou, V., Zylis, D., Kaaks, R., Rohrmann, S., Palli, D., Berrino, F., Tumino, R., … Bergmann, M. M. (2011). Alcohol attributable burden of incidence of cancer in eight European countries based on results from prospective cohort study. BMJ (Clinical research ed.), 342, d1584. https://doi.org/10.1136/bmj.d1584

• Anand, P., Kunnumakkara, A. B., Sundaram, C., Harikumar, K. B., Tharakan, S. T., Lai, O. S., Sung, B., & Aggarwal, B. B. (2008). Cancer is a preventable disease that requires major lifestyle changes. Pharmaceutical research, 25(9), 2097–2116. https://doi.org/10.1007/s11095-008-9661-9

• Zhang, Y., Yao, S., & Li, J. (2006). Vegetable-derived isothiocyanates: anti-proliferative activity and mechanism of action. The Proceedings of the Nutrition Society, 65(1), 68–75. https://doi.org/10.1079/pns2005475

• Farvid, M. S., Chen, W. Y., Rosner, B. A., Tamimi, R. M., Willett, W. C., & Eliassen, A. H. (2019). Fruit and vegetable consumption and breast cancer incidence: Repeated measures over 30 years of follow-up. International journal of cancer, 144(7), 1496–1510. https://doi.org/10.1002/ijc.31653

• Tse, G., & Eslick, G. D. (2014). Cruciferous vegetables and risk of colorectal neoplasms: a systematic review and meta-analysis. Nutrition and cancer, 66(1), 128–139. https://doi.org/10.1080/01635581.2014.852686

• Sengupta, A., Ghosh, S., & Bhattacharjee, S. (2004). Allium vegetables in cancer prevention: an overview. Asian Pacific journal of cancer prevention : APJCP, 5(3), 237–245.

• Azrad, M., Turgeon, C., & Demark-Wahnefried, W. (2013). Current evidence linking polyunsaturated Fatty acids with cancer risk and progression. Frontiers in oncology, 3, 224. https://doi.org/10.3389/fonc.2013.00224

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• Hwang, K. A., & Choi, K. C. (2015). Anticarcinogenic Effects of Dietary Phytoestrogens and Their Chemopreventive Mechanisms. Nutrition and cancer, 67(5), 796–803. https://doi.org/10.1080/01635581.2015.1040516

• Du, G. J., Zhang, Z., Wen, X. D., Yu, C., Calway, T., Yuan, C. S., & Wang, C. Z. (2012). Epigallocatechin Gallate (EGCG) is the most effective cancer chemopreventive polyphenol in green tea. Nutrients, 4(11), 1679–1691. https://doi.org/10.3390/nu4111679

• Yuan J. M. (2013). Cancer prevention by green tea: evidence from epidemiologic studies. The American journal of clinical nutrition, 98(6 Suppl), 1676S–1681S. https://doi.org/10.3945/ajcn.113.058271

Session 4: Module 12 - Book and Link References

• EPIC Study • CDC - United States Cancer Statistics • The Longevity Kitchen by Rebecca Katz - Book • The Cancer-Fighting Kitchen by Rebecca Katz - Book • American Institute for Cancer Research

SESSION 4: MODULE 13 - WHOLE HEALTH VISIT: CREATING A PERSONAL HEALTH PLAN

Session 4 : Module 13 - Book and Link References

• Overall Approach to Personal Health Planning

SESSION 4: MODULE 14 - SKILL APPLICATION: PHP PLANNING

Session 4: Module 14 - Book and Link References

• CBPP - Better State Budget, Policy Decisions Can Improve Health • Kaiser Family Foundation • Mind-wise: How We Understand What Others Think, Believe, Feel and Want by Nicholas

Epley - Book