hhh eat well bk

Presented by Barb KaiserFebruary 10, 2009

Purity Sufficiency Chiropractic care Eating well Moving well Thinking well

Toxicity Deficiency Subluxations Fake food, drugs Sedentary lifestyle Negative thoughts

Health and Wellness Sickness and Disease

Almost no change in human genes in 40,000 years

<0.02% difference-L. Cordain. 2002. The Paleo Diet

Other cultures Hangover gene

Genes are the recipe Lifestyle choices are the ingredients

MAKE INFORMED CHOICES!

All living things are self-healing and self-regulating ecosystems

Our cells are genetically programmed with the recipe for health

Our cells never dysfunction without stressors: physical, emotional, spiritual, or chemical

Health is a state of homeostatic cell function

Sickness is a state of forced adaptive cell function

Belief that genetic code is prone to failures Override the ability of the genes to regulate

and control the body Focus on reduction of symptoms Restoration of global homeostasis is not the

goal

Why study sick people to learn how to create health???

Nutritional standards based on avoiding disease, not on providing sufficiency

Changes in food quality from agriculture Pollution of air and water

S. Boyd Eaton, MD, M. Konner PhD, M. Shostak. 1988. “Stone agers in the fast lane: chronic degenerative diseases in evolutionary perspective. Am. J. Med. 84:739-749.

1. Glycemic load2. Fatty acid profile3. Macronutrient balance4. Trace nutrient density5. Acid-base balance6. Fiber content7. Bacterial loads

Insulin determined our survival when food sources were undependable

Excess sugars are stored as palmitic acid, a saturated fat!

High insulin levels stimulate sympathetic nervous system, increasing stress hormones, depressing immune system

Phagocytic immune cells need vitamin C, which competes with glucose to enter the cell

Raises LDL cholesterol Stimulates cell division

◦ Accelerates the aging process Stimulates endothelial proliferation and

conversion of macrophages into foam cells◦ Promotes atherosclerosis

Enhances blood coagulability Constricts arteries Reduces IgF production, thereby

osteogenesis◦ Promotes osteoporosis

Omega-3 is anti-inflammatory◦ EPA (eicosapentaenoic acid, 20:5)

Wild game contains ~4% EPA◦ DHA (docosahexaenoic acid, 22:6)

Omega-6 is pro-inflammatory◦ AA (arachidonic acid, 20:4)

Grain-fed meats contain almost undetectable EPA

Ideal ratio of omega-6 to omega-3 is 2:1Modern ratio is between 15:1 and 22:1

Innate Diet (prehistoric) SAD (modern, Western)

Protein 20-35%Vegetables, lean wild game

Carbohydrate 25-40%Fruits, vegetables

Fat 30-45%

Organic meats/fish, nuts, vegetables

Protein 15-20%Industrially farmed meat/fish

Carbohydrate 45-55%Processed grains, sugar, corn

syrup

Fat 35-40%

Grain fed meats, dairy, trans fats

Vitamins Riboflavin 20% of prehistoric intake Folate 50% Thiamin 50% Vitamin C 10% Carotene 33% Vitamin A 33% Vitamin E 33%

Minerals Iron 17% of prehistoric intake Zinc 33% Calcium 50% Sodium

300% Potassium 33% Fiber 20%

Blood and tissues kept in narrow pH range Grains, sugars, dairy increase body’s acidity Response to acidity is to steal Ca and Mg

from tissues to make blood more alkaline◦ Calcium: osteopenia, osteoporosis◦ Magnesium: muscle cramps, hypertension

Acidity also causes eczema, acne, headaches, inflammation, general aches and pains

Healthy intestinal flora die off in acidic environment

Complex carbohydrate molecules are used for intercellular communication

Complete glycoproteins and glycolipids are necessary for immune system function

Implications of loss of carbohydrate diversity: Cancer, RA, OA, ulcerative colitis, Crohn’s,

cystic fibrosis

Ideal fiber intake is more than 100 g/day

Modern fiber intake is under 20 g/day

Our ancestors took in a million times more bacteria than we do now – this includes live and dead bacteria.

Normal body has 10 times bacteria vs. cells! We need bacteria to:

◦ Stimulate the immune system◦ Keep out pathogenic bacteria◦ Produce nutrients: B vitamins and folic acid-S. Bengmark, MD, PhD. 1998. Nutrition 14:585-594.

Vegetables: the more color, the better! Fruits: all but melons and oranges (sugary) Animal Proteins: lean, free-range, grass-fed,

organic meats & wild-caught fish Eggs: free-range, organic Legumes and Beans: soy should be miso or

tempeh (fermented version) Nuts and Seeds: all except peanuts

(aflatoxin) Grains: limit to 1/2 cup/day of whole grains Water: best source is distilled water, then

reverse osmosis, then filtered, then bottled

Eat vegetables & fruits raw as much as possible

Wash non-organic produce Pots & pans: stainless steel, cast iron,

ceramic Slow-cook meats (crock pot) Steam veggies Avoid microwaves Buy oils & juices in glass containers Store food in glass or ceramic containers

Natural ratio is 3:2 EPA:DHA Other ratios require additional processing

Supplement with a high-quality EPA/DHA product

Innate Choice: liquid or capsules, 1400-1700 mg/day total

Lactobacillus plantarum shown to adhere to intestinal mucosa and colonize the gut

Bifidobacteria, L. acidophilus less adhesive

Supplement with a multi-strain probiotic

Innate Choice: 15 billion CFUs/capsule,9 bacterial strains

L. plantarum, L. acidophilus, L. rhamnosus, L. casei, Streptococcus thermophilus,

B. bifidum, B. longum, B. breve, L. salivarius

Add healthy choices before removing unhealthy choices

“A salad and a donut is a more pure, sufficient choice than just a donut alone!”

-J.L. Chestnut, M.Ed., D.C., C.C.W.P.

Wellness is the quest for never ending improvement where increasing function leads to the highest state of mind, body and spirit health

Wellness is vitality, energy, mobility, activity, looking/feeling good, full self expression & freedom to create a life you love.

Chiropractors are lifetime family wellness doctors!