What Should I Eat?What Should I Eat?

What Shouldn’t I Eat?What Shouldn’t I Eat?

Why?Why?

Be Diabetic in 5 Easy StepsDr. William Davis

Heartscanblog.blogspot.com•

1) Cut your fat and eat healthy, whole grains--Yes, reduce satiety-inducing foods and replace the calories with appetite-increasing foods, such as whole grain bread, that skyrocket blood sugar higher than a candy bar.

2) Consume one or more servings of juice or soda per day--The fructose from the sucrose or high-fructose corn syrup will grow visceral fat and cultivate resistance to insulin.

3) Follow the Institute of Medicine's advice on vitamin D--Take no more than 600 units vitamin D per day. This will allow abnormal levels of insulin resistance to persist, driving up blood sugar, grow visceral fat, and allow abnormal inflammatory phenomena to persist.

4) Have a bowl of oatmeal or oat cereal every morning--Because oat products skyrocket blood sugar, the repeated high sugars will damage the pancreatic beta cells ("glucose toxicity"), eventually impairing pancreatic insulin production. To make your diabetes-creating breakfast concoction even more effective, make the oatmeal using bottled water. Many popular bottled waters, like Coca Cola's Dasani or Pepsi's Aquafina, are filtered waters. This means they are devoid of magnesium, a mineral important for regulating insulin responses.

5) Take a diuretic (like hydrochlorothiazide, or HCTZ) or beta blocker (like metoprolol or atenolol) for blood pressure--Likelihood of diabetes increases 30% with these common blood pressure agents.

Fat Building or Burning??

• When insulin levels are elevated we accumulate fat

• When insulin levels decline we burn fat for fuel

• “Carbohydrate is driving insulin is driving fat” Dr. George Cahill, former Professor of Medicine, Harvard Medical School

Maybe the Worst Advice EVER

Food Choices

• What you eat matters far more than how much you eat

• Calorie restriction makes you hungry and slows your base metabolism rate

• Genetics matter: some people are predisposed to fat and some to lean

Food

• Right Food

• Wrong FoodWeight issues

Health issues• Weight related• Non weight related

Right Food

• Meat

• Seafood

• Vegetables (non starchy)

• Fruit

• Nuts/Seeds in moderation

Wrong Food

• Grains

• White Foods/Starches– Potatoes– Flour– Rice

• Processed foods/chemicals

• Dairy (maybe)

• Legumes (peas/beans/peanuts)

Paleo NutritionPaleo Nutrition

• Staple of today’s diet is cereals, dairy products, refined sugars, fatty meats and salted processed food.

• Paleolithic people ate no dairy or grains. The only refined sugar was honey. Wild, lean animal foods dominated their diet. Protein intake was high compared to today’s diet, while carbohydrate consumption was much lower.

Paleo Ground RulesPaleo Ground Rules

• All the lean meats, fish and seafood you can eat.• All the fruits and non-starchy vegetables you can

eat.• No cereals (no grains)• No legumes • No dairy products (some argument here)• No processed foods• No sugar or sweeteners*

Seven Keys of PaleoSeven Keys of Paleo

• Eat a relatively high amount of animal protein compare to the typical American diet.

• Eat fewer carbs than most diets recommend, but eat lots of good carbs (from fruits and vegetables, no from grains, starchy tubers and refined sugars)

• Eat a large amount of fiber from non-starchy fruits and vegetables.

• Eat a moderate amount of fat (good fats), equal omega 3:6.

• Eat foods rich in plant phytochemicals, vitamins, minerals and antioxidants.

ProteinProtein

• It can’t be overeaten. (0.6 to 1 gram per 1 pound of body weight per day).

• It raises your metabolism, causing you to burn more calories.

• It satisfies your appetite, causing you to feel less hungry between meals.

• It improves insulin sensitivity.

CarbohydratesCarbohydrates

• Cereal grains and legumes contain “anti-nutrient” chemicals.

Gluten is composed of the proteins gliadin and glutenin. It is found in large quantities in wheat, rye and barley with smaller quantities found in oats. The gluten in maïze and rice lacks gliadin.

Virtually all grains contain storage proteins, called prolamines, that are part of the same family as gluten and also have a high proline and glutamine content: gliadin (wheat), avenin (oats), secalin (rye), hordein (barley), zein (corn), etc…

Grains and legumes contain compounds (protease inhibitors) that turn off or slow down enzymes that degrade proteins into amino acids. These protease inhibitors target pepsin (stomach), trypsin (small intestine), and chymotrypsin (small intestine).

Known or Suspected Autoimmune Known or Suspected Autoimmune Diseases That Also Present With a Diseases That Also Present With a

Leaky GutLeaky GutDisease Tissue/Organ Citation

1. Allergies Various Liu et al. Acta Paediatrica 2005, 94, 386-93

2. Ankyllosing Spondylitis Skeletal system Vaile JH et al. J. Rheumatol. 1999, 26, 128-35

3. Apthous stomatis Mouth Veloso FT et al. Hepatogastroenterol. 1987, 34, 36-7

4. Asthma Lungs Benard A et al. J. Allergy Clin. Immun. 1996, 97, 1173-8

5. Autism Nerve/Brain White JF. Exp. Bio. Med. 2003, 228, 639-49

6. Autoimmune gastritis GI Tract Greenwood DL et al. Eur. J. Pediatr. 2008, 167, 917-25

7. Autoimmune hepatitis Liver Terjung B Clin. Rev. Allergy Immunol. 2009, 36, 40-51

8. Behcet’s Syndrome Small blood vessels Fresko I et al. Ann. Rheum. Dis. 2001, 60, 65-6

9. Celiac Disease Gut Schulzke JD et al. Pediatric. Res. 1998,43, 435-41

10. Chronic Fatigue Synd Multiple Maes M et al. Neuroendol. Lett. 2007, 28, 739-44

11. Crohn’s disease Gut Caradonna L et al. J. Endotoxin. Res. 2000, 6, 205-14

12. Depression Brain Maes M et al. Neuroendocrinol. Lett. 2008, 29, 117-24

13. Dermatitis herpetiformis Skin Kieffer M et al. Br J. Dermatol. 1983, 108, 673-8

14. Diabetes, Type 1 Pancreas Sapone A et al. Diabetes 2006, 55, 1443-49

15. Eczema Skin Hamilton et al. Q. J. Med. 1985, 56, 559-67

16. Gut migraine children Gut Amery WK et al. Cephalalgia 1989, 9, 227-9

Disease Tissue/Organ Citation

17. Hashimoto’s Thyroiditis Thyroid Sasso FC et al. Gut 2004, 53, 1878-80

18. IgG Nephropathy Kidney Rostoker G et al. Nephron. 1993, 63, 286-290.

19. Intrahepatic cholestasis of Liver Reyes H et al. Hepatology 2006, 43, 715-22

pregnancy

20. Juvenile Arthritis Collagen/joints Picco P et al. Clin. Exp. Rheumatol. 2000, 18, 773-8

21. Lupus erythmatosis Multiple Apperloo HZ et al. Epidemiol. Infect. 1994, 112, 367-73

22. Multiple sclerosis Nerve/Brain Yacyshyn B et al. Dig. Dis. Sci. 1996, 41, 2493-98

23. Pemphigus Skin Kieffer M et al. Br J. Dermatol. 1983, 108, 673-8

24. Primary Biliary Cirrh Liver Di Leo V et al. Eur. J. Gastro. Hepatol. 2003, 15, 967-73

25. Psoriasis Skin Hamilton et al. Q. J. Med. 1985, 56, 559-67

26. Rheumatoid arthritis Joints Smith MD et al. J. Rheumatol. 1985, 12, 299-305

27. Rosacea Skin Kendall SN. Exp. Dermatol. 2004, 29, 297-99

28. Schizophrenia Brain Wood NC et al. Br. J. Psychiatry 1987, 150, 853-6

29. Scleroderma Connective tissue Caserta L et al. Rheumatol. Int. 2003, 23, 226-30

30. Sclerosing Cholangitis Liver Terjung B Clin. Rev. Allergy Immunol. 2009, 36, 40-51

31. Spontaneous abortion Uterus Friebe A Int. J. Biochem. Cell Biol. 2008, 40, 2348-52

32. Ulcerative colitis Gut Caradonna L et al. J. Endotoxin Res. 2000, 6, 205-14

33. Urticaria Skin Buhner S et al. Allergy 2004, 59, 1118-23

34. Uveitis Eye Benitez JM et al. Eye 2000, 14(pt 3A), 340-3

Conclusion: At least ~ 33 % of autoimmune diseases present with a leaky gut. However, most autoimmune diseases have yet to be tested.

This slide was taken from “Dietary Mechanisms of Autoimmunity”, Loren Cordain, Ph. D.

Carb Withdrawal

• 7-14 days

• Side effects might include weakness, fatigue, dehydration, GI problems, and orthostatic hypotension

• Add some salt back into your diet

• Be conservative in your workout routines and frequency

Fat: My Misunderstood Friend

• Lard

• 47% is monounsatured, raises HDL, lowers LDL

• 40% is saturated BUT 1/3 is stearic acid which raises HDL (good) and has no effect on LDL(neutral)

• 70% of the fat in lard will improve your lipids

FAT: continued

• The remaining 30% raises LDL (bad) but also raises HDL (good)

• IF YOU REPLACE THE CARBS IN YOUR DIET WITH AN EQUAL AMOUNT OF LARD YOU WILL LESSEN YOUR CHANCES OF HAVING A HEART ATTACK (Gary Taubes, Why We Get Fat)

Facts about FatsFacts about Fats

• Dietary fat extracts fat soluble vitamins from foods and

improves their absorption by the body (i.e. mixing olive

oil with greens is an excellent idea).

• Fat decreases the rate of gastric emptying.

• Digestion of fat triggers the release of a variety of

messengers and hormones that suppress hunger and

signal satiety.

Omega-6 and Omega-3 Fatty Acids: Re-Establishing the Balance• Sources of omega-6 fatty acids (linoleic acid) include: corn

oil, soy oil, cottonseed oil, grapeseed oil, oats, peanut, rice bran, safflower oil, sesame seeds/oil, sunflower seeds/oil, walnuts, wheat, brazil nuts, pine nuts, hemp, pecans, and pistachios.

• The omega-6:omega-3 balance can be improved by eliminating the above foods and supplementing with fish oil.

• A ratio of omega-6:omega-3 between 3:1 and 1:1 has been identified as optimum.

What should I eat?What should I eat?

• Eat with Abandon

• Meat, fowl, fish & seafood, eggs (assuming no autoimmune disease), animal fats & oils

• Vegetables of any kind • Roots, tubers, and bulbs: beets (avoid sugar beets), burdock root,

cassava, carrots, celeriac, manioc, parsnips, potatoes (peeled), rutabagas, squash (all varieties), swedes, sweet potatoes, tapioca, taro root, turnips, yams, yucca root.

• Limited or Moderation

• nut, seed, and fruit intake.• All varieties of berries are favorable choices in the fruit category

What should I eat?What should I eat?• Avoid

• Cereal grains to avoid include: all varieties of wheat (spelt, einkorn, emmer, durum), barley, rye, oats, triticale, corn (maize), rice (including wild rice), sorghum, millet, fonio, and teff.

• Grain-like substances to avoid include: Amaranth, Breadnut, Buckwheat, Cattail, Chia, Cockscomb, Kañiwa, Pitseed Goosefoot, Quinoa, and Wattleseed (a.k.a. acacia seed).

• Dairy is a gray area. Dairy products of any kind should be avoided by individuals with autoimmune disease. For those without autoimmune diseases, dairy from grass-fed animals is permissible. Heavy cream, butter, and ghee should not be problematic. Occasional consumption of fermented dairy options such as cheese and yogurt is acceptable. Experiment with milk but eliminate it if it is found to be problematic

Summary

• Taking out bad things more important than what you add

• Eat real foods in variety

• Go hungry on a regular basis

• Vitamin D and fish oil

• Run some sprints, lift/pull/push heavy things

• Structure it all in a way that fits your life

ResourcesResources

• Enhanced Nutrition– Check out the links

Books

Mark Sisson

Robb Wolf

Gary Taubes

Art DeVany