You Are What You Eat

You Are What You Eat Charlie Petersen MD 1Diet/EatingIts personalEveryone does itA powerful factor affecting health -more potent than smoking

Combining healthy diet, regular exercise, and not smoking can eliminate 80% of heart disease and 70% of some cancers. Walter Willett MD

2The Top 10 Sources of Calories in the American dietSoft drinks, Pastries and baked goods, Hamburgers, Pizza, White bread and crackers, Alcohol, Milk and cheese, Meat, Poultry, Salty snacks- potato chips and French fries

3The most important predictor of future health is weight

4Weight and waistline Weight strongly influences the chances of-StrokeHeart diseaseHypertension, high cholesterol, diabetesSleep apneaBreast, uterine, colon, kidney cancersArthritisEsophageal reflux/heartburn5DietDont think elimination, avoidance, abstinence

Think - diet of abundance

Abundance of foods proven to nourish and protect us. 6You are what you eat.Every molecule of your being is derived from what you chose to eat.

Thus we need eat intentionally, mindfully.7What do K Rations from WW2 have in common with the Mediterranean Diet?

Ancel Keys

8Seven Countries StudyProspective, 1950-60s16 different populations in 7 countriesCountry by country food surveys

Tenfold difference between Finland and Crete in heart disease rates.The more saturated fat in the countrys diet the more heart disease9Seven Countries StudyCretan diet was largely plant based- Basic foods - whole grains, fruits, vegetables, beans, nuts and seeds. Limited amounts cheese, yogurt, fish. Not daily red meat, poultry.

Olive oil was the main dietary fat source. People drank wine often with meals.10

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13Lyon Diet Heart StudyFrench study began 1988605 men & women after 1st heart attackAHA prudent diet versus Mediterranean diet, with alpha-linolenic acid enriched margarine.

Patients encouraged to eat more fruits/vegetables, whole grains, and fish while less red meat. 14Lyon Diet Heart Study Findings

After 2.5 years the trial was stopped early with 70% reduction in all cause mortality with Mediterranean diet.

At 5 years 70% mortality benefit maintained. Despite no change in weight or cholesterol levels. Hmmmmm????15Lyon Diet Heart Study

16Essential Fatty Acids

17Essential Fatty AcidsOmega-6 Omega-3

Arachidonic EPA/DHA Acid18Essential Fatty Acids Linoleic Linolenic FlaxseedWalnuts CanolaSoy

Inflammatory Anti-inflammatoryVaso-constricting Vaso-dilatingThrombotic Blood thinning

1920Where do Fish get their EPA and DHA ?

21Primary Prevention of Cardiovascular Disease with a Mediterranean Diet- NEJM 2/20137447 men & women, ages 55-80 yearsNo known CADMust have either diabetes, or at least 3 risk factors- smoking, hypertension, high LDL cholesterol, low HDL, overweight, and strong family history of CAD. 22Spanish trial Patients were randomized to either - M diet with olive oil (1 liter/week) - M diet with nuts (30 grams/day) - Low fat diet.

Mediterranean diet patients encouraged to increase fruits, vegetables, legumes, fish, poultry, olive oil 4 tbs/day, and wine.Discouraged red meat, soda, baked goods, and fatty dairy

23Spanish trialPatients were followed for median 4.8 yearsTrial stopped early

30% relative risk reduction in composite of myocardial infarction, stroke, and death from CV causes.24Ornish CAD Reversal Lifestyle TrialVery low fat dietModerate exerciseStress reductionGroup support

Outcomes:Chest pain resolution1 and 5 year angiogram improvement in stenoses25What does Cauliflower have to do with Breast Cancer?

26Indole-3 carbinolThe crucifer family of vegetables cauliflower, broccoli, Brussels sprouts, kale, cabbage, collard/mustard greens, radishes, turnups, rutabaga

contain cancer protecting chemicals- - indoles, isothiocyanates, thiocyanates, and nitriles. -Phytochemicals- 27Indole-3 carbinolIs a negative, down-regulator, of estrogen.

Studies increasingly show that dietary I-3-C prevents the development of estrogen-enhanced cancers including breast, endometrial, and cervical cancers.

28There are thousands of plant based chemicals which protect both plants and people.

29Tomatoes, apricots, watermelon, papaya, and pink grapefruit are concentrated sources of lycopene.

30Phytochemical LycopeneEvidence is strongest for Lycopenes protective effect against cancer of the lung, stomach, and prostate.Perhaps also cancer of cervix, breast, mouth, pancreas, esophagus, and colon. Am. Cancer Society

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32Eat from the Entire Rainbow of plant foodsFruits, vegetables, legumes, whole grains, nuts, seeds, herbs and spices

33BUT..???

34Protein Quality?All essential amino acids are plant based.

35 Only Plants Give us Fiber Animals have boney skeletons for structure.

36Only the carbohydrate endosperm remains after refining whole grains

37High intake of fruits and vegetablesReplace refined white nothingness foods with whole grains38Summary* Maintain healthy weight

* Replace refined white nothingness foods with whole grains

* Replace red meat with better protein packages of nuts, seeds, beans and fish* Use olive oil as primary fat

* Supplement with omega-3 fatty acid (fish oil, walnuts, and/or flaxseed)

* Low to moderate alcohol intake

39Make Sure That You Are Getting Enough Of The Good Stuff

40No medicine or surgery has reversed lifestyle induced disease. Only profound lifestyle change has proven successful.

41True Healthcare Is discovered at the grocery store and not the pharmacy.42 Any moment unaware is lost - Jon Kabat-ZinnOnly that day dawns to which we are awake- Henry David Thoreau Eat mindfully, heartfully and enjoy Charlie Petersen 43Health and Wellness

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