Eating WAPF Style

Jessica Kouka, NTPArise Nutritional Therapy

WAPF Salem, OR1/20/15

Dr Weston A Price 1870-1948

•Dentist in Cleveland, OH

•Ten-year study of 14 isolated people groups

The Travels of Dr Price

Samoan boys

Native American girls

The Travels of Dr Price

Weston A. Price•Dr Price’s research around the world

clearly shows us that the modern diet, with its deficiencies and toxicities, is leading to degeneration and disease.

•Studying the characteristics of traditional diets provides us with a paradigm for choosing the right foods, foods which have proven their ability to produce healthy populations generation after generation.

WAPF•Founded in 1999 to disseminate the

research of nutrition pioneer Dr. Weston Price.

•The Foundation is dedicated to restoring nutrient-dense foods to the human diet through education, research and activism.

•“an independent, non-profit, nutrition education foundation that provides accurate, science-based information on diet and health”

WAPF•Supports movements including:

▫Accurate nutrition instruction▫Organic and biodynamic farming▫Pasture-feeding of livestock▫Community-supported farms▫Honest and informative labeling▫Prepared parenting▫Nurturing therapies

WAPF•Specific goals:

▫Establishment of universal access to clean, certified raw milk

▫Ban on use of soy in infant formulas▫Establishment of a laboratory to test the

nutrient content of foods

• In small groups with sticky notes…▫Write down the modern foods found in

WAP’s time which led to degeneration. ▫Then write down the modern foods we also

have today.

•On your own paper…▫Write down as many characteristics of

traditional diets which you can think of, the things which the groups WAP studied had in common (ie: raw dairy, no sugar, etc.).

Traditional Diets

“If civilized man is to survive, he must incorporate the fundamentals of primitive nutritional wisdom into his modern life-style.”

~Weston A Price

Resources•Price Pottenger Nutrition Foundation

▫Keepers of the copyrights▫www.ppnf.org

•Weston A. Price Foundation▫International organization with local

chapters▫www.westonaprice.org

•“Nourishing Traditions” cookbook▫By Sally Fallon, founder of WAPF

Traditional Diets…•Contain no refined or processed foods

▫No white flour▫No refined sugar ▫No pasteurized or homogenized milk▫No refined or hydrogenated vegetable oils▫No canned foods▫No protein powders▫No packaged foods▫No artificial flavorings, colors, or

preservatives▫No synthetic vitamins▫No extruded grains

Traditional Diets…

•Are nutrient-dense▫At least 4x more minerals and 10x more

fat soluble vitamins than the average American diet

Traditional Diets…•Contain a lot of living enzymes

▫Raw dairy▫Raw fish or meat▫Raw vegetables▫Fresh fruits▫Cultured dairy, meats, and vegetables▫Raw honey▫Wine

Traditional Diets…

•Contain some kind of protein and fat from animals▫Land animals▫Fowl▫Fish and seafood▫Eggs▫Dairy products▫Reptiles or insects

Traditional Diets…•Are never vegan

▫Dr Price wanted to find a vegan society▫Only special religious people ▫No evidence there has ever been a vegan

society which produced healthy children generation after generation

Traditional Diets…•Include some raw animal products

▫Fish or meat▫Eggs or dairy▫Unaltered proteins

Traditional Diets…•Include the whole animal

▫Flesh (protein)▫Fat (fatty acids)▫Bones (minerals)▫Organs (vitamins)

Traditional Diets…•Are not low fat

▫Calories from fat varies from 30-80% depending on region (higher fat in cooler climates).

▫Traditional fats include butter and ghee, lard, duck fat, coconut oil, etc.

▫Most of fat is in the form of monounsaturated and saturated fatty acids.

▫Only ~4% of fat from polyunsaturated fatty acids found in grains, nuts, seeds, fish, etc..

▫Near equal amounts of omega-3 and omega-6 essential fatty acids.

Fats and Oils

• Tropical Oils: Coconut, Palm• Animal Fats: Lard, Tallow,

etc.• Butter• Other Cold-pressed Oils:

Olive, Avocado, Walnut, Flax, Fish, etc.

Fats and Oils•Saturated: most heat stable•Monounsaturated: somewhat stable•Polyunsaturated: sensitive to heat and

light•None is “good” or “bad” in itself. It’s

about quality and method of preparation.

Traditional Diets…•Include only meat and products from

animals raised on pasture or in the wild▫No grain-fed animals or fish▫Healthy animals eating natural diet and

roaming in sunshine▫Proper balance of omega-3 and omega-6

essential fatty acids

Traditional Diets…•Cultivate foods organically

▫No chemicals▫Mineral rich soil

Traditional Diets…•Consume foods in season

Traditional Diets…•Preserve foods in ways that retain or

enhance the nutrient content▫Cold storage▫Drying▫Freezing▫Fermenting/culturing

Traditional Diets…

•Take care to properly prepare nuts, seeds, grains, and legumes▫Soaking or Sprouting or Fermenting▫Natural leavening▫Improved digestibility▫Removal of phytic acid and enzyme

inhibitors

Grains▫Contain high levels of phytic acid

Anti-nutrient Binds to minerals, preventing absorption

(zinc, phosphorous, magnesium, and iron)▫High levels of phytic acid

Lead to poor bone health and tooth decay Lower metabolism Cause body to leech calcium Lead to anemia

Properly Prepared Grains▫Must activate phytase, the enzyme present

to break down phytic acid▫Sprouting, soaking, and souring

Legumes•Contain high levels of phytic acid

Soak 12-36 hours in warm water, changing water every 12 hours

•For reduced gassiness, when bringing to a boil skim off all foam that rises. If particularly sensitive, change out water part way through cooking time.

Soy•Soybeans are very high in phytic acid.

This is not broken down in soymilk or tofu, so the minerals in those foods will not be digested.

•95% of soybeans grown in US are genetically modified.

•Soy is high in phyto-estrogens

Properly Prepared Soy•Most soy products are heavily processed

(i.e. soymilk and soy protein). Traditionally, soy was never consumed in this fashion.

•Stick with tempeh, miso, and naturally fermented soy sauce, eaten in condiment sized portions.

Properly Prepared Nuts and Seeds

▫Most contain high levels of enzyme inhibitors Prevents premature sprouting Difficult to digest

▫Best method: Soak in filtered water and salt (usually overnight), then dry or dehydrate for crispy nuts

▫Acceptable: Slow roast at 200 degrees (eliminates some of the anti-nutrients but not as digestible as “crispy nuts”)

▫Don’t overdo, especially with nut flours (portion=1/4 cup)

Traditional Diets…•Use natural salt

▫Containing trace minerals

Traditional Diets…•Take care to ensure the health of future

generations▫Special diets for couples before marriage▫Special foods for pregnant and nursing

women▫Breastfeeding babies▫Special diets for growing children▫Spacing between pregnancies▫Instruction to children of the importance of

following the traditional ways

Traditional Diets…•Are accompanied by healthy lifestyles

▫Regular, vigorous exercise through work and play

▫Lots of time outside in the fresh air and sunshine

▫Strong community ties and family bonds

Traditional Diets…•Produce good health outcomes

▫Healthy children generation after generation

▫Children grow optimally—broad faces, no crowded teeth

▫No tooth decay▫Vitality and robust health▫Mental wellness and happiness

Benefits of a WAP Philosophy•Easy to understand difference between good

and bad choices•No calorie counting or measuring•Delicious, satisfying foods•No food groups excluded (meat, grains, carbs,

fat, etc.)•Avoiding a whole host of health problems!•Feeling healthy and happy

• In small groups…▫Discuss what you think your family’s

ancestors ate. Before coming to America? Even a generation ago?

•Write down on sticky notes… ▫things that your parents and grandparents

ate that you no longer eat.

•Discuss in small groups…▫what observations can you make about the

decline in the health of your family over the generations?

• In small groups on sticky notes…▫What do you think are the most important

aspects of a WAP or traditional diet that people need to implement?

▫What do you think are the hardest aspects for people?

▫What is hard about implementing WAP’s findings in today’s world?

▫Are there ways that a WAP dietary philosophy is inadequate for people today?

• Individually with sticky notes…▫What are 1-3 things that you want to better

implement in your eating habits in 2015?