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Presented by Collin J. Popp, MSJanuary 12, 2013
• Nutritional “reset”• Eliminate problematic foods• Restore health• Re-introduce
• Grains, sugar, dairy, legumes and alcohol
• Disease, low nutrients, anti-nutrients
Why?
• Need to meet the “Good Food Standards”1. Psychological response2. Hormonal effect of food3. Intact gut and balanced gut microbiota4. Absence of inflammation
Psychological Response
• Biology: Drawn towards salty, sweet, fatty– Survival
• Reward or Benefit– Nutrients stripped
• Rewire
Psychological Response
• Cookie Jar Therapist– Stress increases sweet consumption1
• “Food is more than just a mode of transportation for nutrients into the body.”
Therapist
Hormonal Effect
• Hormones = messengers• Balance hormones• 4 big ones: insulin, glucagon, leptin, cortisol– Thyroid and Vitamin D
• Food directly influences hormones– Example: insulin drives nutrients into cells
Hormonal Effect
• “Overcarbsumption”:heart disease2 and inflammation3
– Bread, pizza, rolls, cereals • Cow’s milk insulinogenic• Soy linked to hypothyroidsim4
Gut Integrity
Gut Integrity
• Example: Lectins (anti-nutrient)– Found in cereal grains and legumes– Increase gut permeability5 + gut bacteria
imbalance6
– Inflammatory Bowel Disease (IBD), Crohn’s Disease
Gut Microbiota
• Digestion, absorption, synthesis• Preserve gut homeostasis, regulate energy
Altered: obesity7, inflammation8
Inflammation
• Inflammation = immune self-protection• Associated with obesity, cancer, and arthritis• Foods stimulate overacting immune system9
– Example: Unbalanced omega-6:omega-3 ratio– Omega-3 (EPA/DHA) = anti-inflammatory– Omega-6 (LA) = proinflammatory10
• i.e. Canola, soybean, corn oils
Fish Oil Doesn't fix a poor diet!
Meat, Seafood, Eggs
• Protein (and fat)– Essential amino acids
• Skin, hair, tendons, muscles, enzymes, hormones, antioxidants, antibodies
• Fat-soluble vitamins & minerals– Vitamins A, E, D and iron,
magnesium, B12
Meat, Seafood, EggsSources Examples
Meat: ruminants, wild game Beef, bison, goat, elk, lamb
Meat: poultry Chicken, duck, turkey, quail
Seafood Salmon, tuna, herring, squid, scallops, oysters, lobster, shrimp
Eggs Chicken
Organs and Bones Liver, kidney, heart, marrow, bone broth
• Raised? and feed?– Grass-fed > Organic/natural > Industrial
• Bacon, deli meats, beef jerky
Modified from ISWF, pp143
Myth Dispelled
• Meat = saturated fat = cholesterol = heart disease– false
• “Old Science,” observational13 and association• Heart disease & omega-6 fats14 & refined
carbohydrates15
– Linked to heart disease
No significant evidence!Am J Clin Nutr, 2010
Vegetables & Fruits
• Water-soluble vitamins, trace minerals, antioxidants
• Root vegetables: great carbohydrate source• Vegetables > fruits
Top Vegetables & Fruits
Kiwi Blackberries
Plums Blueberries
Grapefruit Raspberries
Cherries Melons
Apricots Strawberries
Tomato BeetsSpinach ParsnipsWatercress AsparagusOnions, shallots ChardCarrots Leeks, GarlicCabbage, red/green Greens, mustard/collardBok Choy KaleCauliflower BroccoliSweet Potatoes Bell Peppers
Modified from ISWF, pp 155,158
Fats
• Saturated Fats, Monounsaturated, Polyunsaturated
• Saturated Fat: – Cell membranes, brain function
• Cooking fat & High heat: more stable• Medium-chain Triglycerides (MCTs)MCTs/Saturated Fat Animal Fats/Saturated Fats
Coconut Oil, coconut butter Duck, ghee, clarified butter
Coconut milk/meat Tallow, lard, goat
Modified from ISWF, pp 172, 174
Fats
• Monounsaturated:– “Good” fats– Control blood pressure, cholesterol– Cold, raw fat & cook low heat
Monounsaturated Fats
Olives, olive oil
Avocado, avocado oil
Hazelnuts
Macadamia nuts, oil
Modified from ISWF, pp 167
Fats
• Polyunsaturated– Omega-3: ALA, EPA and DHA– Omega-6: LA– Nuts & seeds
Best Moderation Limit
Cashews Almonds Flax Seeds
Hazelnuts Brazil Nuts Pine Nuts
Macadamias Pecans Pumpkin Seeds
Pistachios Sesame seeds
Sunflower Seeds
Walnuts
Modified from ISWF, pp 175
Getting Started
1. Read, learn and research2. Tools3. Prepare 4. Action5. Repeat
Meal Planning
ISWF Meal Planning Template
Meal Planning
• Breakfast upon waking• Eat every 3-4 hours– 3 meals per day
• Limit snacks• Sit & enjoy food• Make time• No food before bed time
Other Tips
• Sleep– 7-10 hrs; dark, cold rm; no caffeine/exercise, avoid bright lights
• Training/Exercise– “We have brains so we can move.”– Functional
• Vitamin D– Sun exposure and foods (animal)– Example: cod liver oil
• Social– Be with others, laugh, enjoy life!
Post-Workout
• No supplements post-workout (i.e whey protein)• Eat within 1 hr after workout• Consume lean protein sources + vegetables/fruits• Extra serving vegetables/fruits in post-workout
meal– Best carbohydrates: root vegetables, dried fruits, fruit
juices.• Glycogen synthesis
Being Successful
• Patience• Adapt/Struggle• Enjoy• Positive• Eat smart• Prepare• Environment
Resources
• Handouts and links online
Books Cookbooks
It Starts With Food - Hartwig Practical Paleo – Sanfilippo
The Paleo Solution - Wolf Everyday Paleo - Fragoso
The Paleo Diet - Cordain Paleo Slow Cooker - Gower
Primal Blueprint - Sission Well Fed - Joulwan
The New Evolutionary Diet- DeVany
Eat Like A Dinosaur – Paleo Parents
• Start: January 14, 2013• End: February 12, 2013• 30 days…that’s it.• No cheats, excuses, slip-ups, no scale, no
measurements for 30 days!• Whole9life.com
What to Expect
• Week 1: fatigue, “carb flu”, cravings• Week 2: increase energy, sleep; possible
digestive issues• Week 3: health history & habits; physically &
mentally better
Table 1: Eliminated FoodsGrains Sugar/Sweeteners Dairy Legumes
Wheat, barley, rye High-Fructose Corn Syrup
Cheese Red, pinto, black, refried, navy, white, kidney, lima beans
Millet Glucose, sucrose Milk, 1%, 2%, whole, raw
Soy, soybeans, soy sauce, miso, tofu, edamame
Sorghum Cane sugar Whey & Casein Protein
Peanuts, peanut butter
Corn (Maize) Sucralose Butter, even grass-fed
Peas, chickpeas
Quinoa, amaranth, bulgur, buckwheat
Maple syrup, honey, agave nectar
Yogurt, Greek Lentils
Oats Equal, Splenda, Stevia, Nutrasweet
Cream Soy lecithin
Gluten-free products
Kefir
Table 2: Eliminated Foods
• Carrageenan: seaweed, thickener• Monosodium Glutamate (MSG): enhance
flavor• Sulfites: preservative
Also avoid
Carrageenan, MSG, sulfites
White, red, purple, blue potatoes
Paleo Treats/desserts
Treats
Table 3: Good to Go!Foods to consume
Clarified butter or Ghee
Fruit Juices (i.e. orange, apple)
Green beans, sugar snap peas, snow peas
Vinegar
Coconut milk, almond milk
Canned olives, tomato sauce, tomato paste
Bone broth
Applesauce
Re-Introduce
After 30 days are over:Day 1: Dairy products – evaluateDay 4-5: Gluten-containing grains– evaluateDay 7-8: Non-gluten grains—evaluate– Rice, quinoa
Day 10-11: legumes—evaluate
No magical number…Whole35, Whole60. You can keep going.
References1. Kim Y, Yang HY, Kim AJ, Kim Y. Academic stress levels were associated with sweet food consumption
among Korean high-school students. Nutrition. 2013; 20(1)): 213-8.2. Aljada A, Friedman J, Ghanim H, Mohanty P, Hofmeyer D, Chaudhuri A, Dandona P. Glucose ingestion
induces an increase in intranuclear nuclear factor kappaB, a fall in cellular inhibitor kappaB, and an increase in tumor necrosis factor alpha messenger RNA by mononuclear cells in healthy human subjects. Metabolism. 2006;55(9):1177–1185.
3. Quiner, Trevor E., et al. "Soy Content of Basal Diets Determines the Effects of Supplemental Selenium in Male Mice." The Journal of nutrition 141.12 (2011): 2159-2165.
4. Messina M & Redmond G. “Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: a review of the relevant literature.” Thyroid. 2006; 16(3): 249-58.
5. Liener IE. “Nutritional signficance of lectins in the diet. In The Lectins: Properties, Functions and Applications in Biology and Medicine. Acad Press. 1986: 527-52.
6. Banwell JG et al. “Bacterial overgrowth by indigenous microflora in the phytohemagglutinin-fed rat.” Canadian J Microbio. 1988; 34:1009-13.
7. Cani PD, Delzenne NM, Amar J, Burcelin R (2008) Role of gut microflora in the development of obesity and insulin resistance following high-fat diet feeding. Pathol Biol (Paris) 56: 305–309.
8. Cani PD, Bibiloni R, Knauf C, Waget A, Neyrinck AM, et al. (2008) Changes in gut microbiota control metabolic endotoxemia-induced inflammation in high-fat diet-induced obesity and diabetes in mice. Diabetes 57: 1470–1481.
References9. Ghanim H, Abuaysheh S, Sia CL, Korzeniewski K, Chaudhuri A, et al. (2009) Increase in plasma endotoxin
concentrations and the expression of Toll-like receptors and suppressor of cytokine signaling-3 in mononuclear cells after a high-fat, high-carbohydrate meal: implications for insulin resistance. Diabetes Care 32: 2281–2287.
10. Patterson E, Wall R, Fitzgerald GF, RP Ross, Stanton C. Health Implications of High Dietary Omega-6 Polyunsaturated Fatty Acid. 2011.
11. Jeckel KM, Veeramachaneni DNR, Chicco AJ, Chapman PL, Mulligan CM, et al. (2012) Docosahexaenoic Acid Supplementation Does Not Improve Western Diet-Induced Cardiomyopathy in Rats. PLoS ONE 7(12): e51994.
12. Hartwig D. It Starts With Food. 2012.13. Christopher E. Ramsden, Joseph R. Hibbeln, Sharon F. Majchrzak and John M. Davis (2010). n-6 Fatty
acid-specific and mixed polyunsaturate dietary interventions have different effects on CHD risk: a meta-analysis of randomised controlled trials. British Journal of Nutrition, 104, pp 1586-1600. doi:10.1017/S0007114510004010.
14. Jakobsen MU et al. “Major types of dietary fat and risk of coronary heart disease: a pooled analysis of 11 cohort studies.” Am J Clin Nutr. 2009;89(5):1425-32.
15. Liu s et al. “A prospective study of dietary glycemic load, carbohydarte intake, and risk of coronary heart disease in US women.” Am J Clin Nutr. 2000;71(6):1455-61.
16. Siri-Tarino et al. “Meta-anyalysis of prospective cohort studies evalutating the assocaition of saturated fat with cardiovascular disease1-5.” Am J Clin Nutr. 2009
