Download - 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!