Dairy & Legumes

1. Dairy & Legumes This information is for educational purposes only. This information should not be taken as a substitute for qualified medical advice.

2. How are you doing? • Are you off bad fats? • Are you off sugar? • Are you off grains? • What went well? • What are you struggling with?

3. Agenda for Tonight • Tonight • More on losing weight – dangers of eating too little • Sugar cravings – SOLVED! • Dairy - Test yourself to see if you can tolerate dairy • Legumes – Not the best, but not the worst, use in moderation if at all • Coming Up: • Nutrient Dense Foods • Practical Tips • Party

4. More on losing weight • Dangers of long-term undereating of CARBS • Low carb for as much as a year is okay for most people for weight loss • Low carb for too long or if you are very close to your goal weight can cause problems • Thyroid, adrenals, neurotransmitters, metabolism • After weight loss, ramp up to MODERATE carb • 100-200 grams per day • 30-40% of calories from carb • Weight neutral, minimizes stress on the body, and feels the best to most people

5. More on losing weight • Dangers of undereating CALORIES • Undereating can cause nutrient and neurotransmitter deficiencies that can exacerbate cravings • Undereating can slow you metabolism or thyroid, making weight loss difficult or impossible • If you can lose weight by eating what you would eat at your normal weight, that is healthiest

6. More on losing weight • Semistarvation Experiments in WWII • Semistarvation period of 6 months at 1600 cals/day • Lethargy, irritability, anxiety, dizziness, cold intolerance, muscle soreness, hair loss, reduced coordination, edema, ringing in ears, poor concentration, loss of sex drive, food obsessions • 2 of the 36 had severe psychological problems – one suicidal, the other self mutilated (cut off three fingers) • After they were off the starvation periods, they felt empty, binged, gained weight

7. Sugar cravings – solved! • The Diet Cure • By Julia Ross • For many, Fit4God alone works like a CHARM! • But for some, cravings still persist • The Diet Cure has the answer!

8. The Diet Cure – by Julia Ross • “You are trapped inside a body that is malfunctioning, and that body needs help. Years of dieting, psychotherapy, and the best pep talks about fitness can’t help much when what you really need is a biochemical overhaul.” • We need to repair our underlying PHYSICAL imbalances! • We need to be CURED of dieting!

9. The Diet Cure – by Julia Ross • You have imbalances in your body • You take certain nutrients (amino acids, minerals, and vitamins) • They help your body create chemicals in your brain and body that give you what you used to get from foods • You take the nutrients for 3-12 months and then stop • You remain free of cravings!

10. The diet cure – by julia ross • Brain Chemistry Imbalances – emotional eating, anxiety, sleep issues, low focus, low energy, stress eating, depression • Low Calorie Dieting – cravings, overeating, weight gain, low self-esteem, anxiety • Unstable Blood Sugar – use sweets to give you a lift, jittery and irritable and weak before a meal, hard to get organized, easily stressed • Low Thyroid – low energy, cold hands and feet, weight gain, low energy esp in morning

11. The diet cure – by julia ross • Food Addiction/Allergy – cravings, digestive problmes, respiratory problems, low energy • Unbalanced Hormones – PMS cravings, irregular periods, menopausal discomfort • Yeast Overgrowth – bloating, foggy headed, tired, depressed, yeast infections, fuzzy tongue, fungus • Fatty Acid Deficiency – crave cheese and chips, feel clogged up after eating fat, light or smelly stools

12. The diet cure – by julia ross • Specific recommendations for each of the 8 major imbalances • Example: Chromium and l-glutamine for cravings, l-tyrosine for morning energy, 5-HTP for afternoon cravings and mood • Cravings GONE!!!! Energy GREAT!!! Mood STABLE!!! • Feel totally normal – like, “Oh, THIS is how I’m supposed to feel • Someone could hand you a candy bar, and you would simply shrug your shoulders at it! • Works in MINUTES!!!!!!!!!! • You take them for 1-12 months, then go off them

13. Dairy – Lactose Intolerance • 60 – 75% of people worldwide are lactose intolerant • After age 4, we lose the ability to digest lactose • If you descended from a herding population, more likely to tolerate lactose • Symptoms: rumbling gut, explosive diarrhea, cramps, bloating

14. Dairy – Casein Intolerance • Casein is a protein similar in structure to gluten • May harm the gut lining in the way that gluten does – science not definitive here • If you have a leaky gut already, the casein proteins will leak through the gut and do damage

15. Dairy - Cancer • Some research shows dairy is related to cancer • Results from the betacellulin that activates our IGF receptors • But it appears that this only happens when betacellulin is separated from its natural fats • Lowfat and skim milk appear to be related to certain cancers (ovarian, prostate) • But whole milk does not, and even appears to be protective (colorectcal cancer) or neutral • CLA (conjugated linoleic acid) is found in full fat dairy and directly cancels out the effect o betacellulin on cancer cells • Grass fed milk contains 5x more CLA than conventional milk

16. Dairy – Insulin Response • 1 cup of milk contains 12-13 grams of carb, 8-9 g of protein, and 1-8 grams of fat, depending on fat content. • Insulin response to carbohydrate is mitigated by fat content • So low fat or skim milk are highly insulinogenic (read: spike your blood sugar then it plummets, leaving you hungry and craving) while full fat milk is much less so • If you are going to do dairy, do full fat

17. Dairy – A2 Issues • There are A1 cows and A2 cows • A1 cows produce milk that, upon digestion, produce a chemical called BCM7 that causes problems in some people • Joint pain, Digestive issues, Leaky gut, Nasal congestion • Most conventional milk is from A1 cows • A2 cows do not result in BCM7 • You can look for a label that would say it is from an A2 cow • I’ve never found A2 cow milk myself

18. Dairy – Other issues • Dairy is related to infant colic • Dairy at ages 1-2 yrs increases risk of Type 1 diabetes • Dairy is related to autoimmune diseases (MS, Crohn’s, ulcerative colitis, among others) • Large epidemiologic studies show dairy is related to acne • Dairy has been shown to promote heart disease from a variety of mechanisms other than fat content • High levels of estrogens in milk promote risk for breast, ovarian, prostate and testicular cancers

19. Dairy – Other issues • Dairy promotes insulin resistance in children, which promotes metabolic syndrome and obesity • 24 8-year-old boys given high milk diet for 1 week became insulin resistant. Normalized after milk was replaced with meat. • Meta analyses worldwide shown relation b/w dairy and Parkinson’s Disease • Recent studies show relation b/w dairy and asthma • High calcium content of milk impairs absorption of zinc, iron and magnesium

20. Dairy – It’s Your Decision • Go off dairy for 30 days and see what happens when you are off it and when you reintroduce it • Your personal experience of it is key • Does dairy seem to cause digestive upset (lactose) • Does dairy cause leaky gut or autoimmune symptoms? (casein) • Does dairy cause cravings and hunger (insulin response) • Does dairy cause nasal congestion or joint pain? (A1 cows) • Also decide for yourself if you are persuaded that it is related to cancer – jury is out on that one • It can be a good source of saturated fat – keeping you full and giving you energy

21. Dairy – Effects of Modern Processing • In the 1920s, fresh raw milk and milk products were the norm • 1920 – Pasteurization begun to combat TB, infant diarhea, and undulant fever caused by unsanitary farming and processing • Todays’ sterile farms and processing wouldn’t require it • Today cows are bred to produce 3x as much milk as normal • Cows given antibiotics and growth hormone and fed grains and raised in confinement • Conventional milk has • Reduced Vitamins A, B12, B6, C, D, and K • No beneficial enzymes • Reduced CLA

22. Dairy – Effects of Modern Processing • Pasteurization • Destroys beneficial enzymes that promote digestion • Reduces Vitamin content (A, B6, B12, C, D, K) • Kills beneficial bacteria that promote immune function • Is thought to be related to allergies, tooth decay, colic, growth problems in children, arthritis, other autoimmune diseases, heart disease, and cancer • Unnecessary now for grass-fed cows because of sanitary conditions

23. Dairy – Effects of Modern Processing • Homogenization • Breaks down fat globules so that it does not rise to the top • Because consumers think that separated milk is “icky” • Linked to heart disease

24. Dairy – Effects of Modern Processing • Reduced Fat • The fat contains the healthy saturated fats that promote satiety and reduce insulin response • The fat contains the Vitamins A and D needed to absorb calcium • The fat contains the CLA, which fights cancer cells

25. Dairy – Best Sources • Raw, fermented, full-fat dairy • Uncultured butter, yogurt, kefir, cheese • Fermentation reduces/eliminates lactose and may affect casein • Raw, high-fat dairy • Raw butter and raw cream and ghee • Very little to no lactose or casein • Raw whole milk • Occasional indulgence • Organic, hormone- and antibiotic-free full fat dairy • Heavy cream, half and half, pastured butter

26. Dairy Do you suspect that you are dairy-intolerant? Are you willing to go for one month without dairy to see what happens? What changes will you make in what kinds of dairy you consume?

27. Legumes Not the best, and not the worst.

28. Legumes • What are legumes? • Any kind of bean, including green beans, Lentils, Peas, Cashews and peanuts, Carob, Soy • Not the worst thing you could eat • Not the best thing either • Okay to use legumes sometimes for flavor, enjoyment, side dish, ingredient in a main dish • Go ahead and enjoy green beans and peas • But don’t make them the basis of a meal

29. Legumes • They do offer minerals like potassium and magnesium • They offer moderate protein • Usually about 4-9 grams of protein per ½ cup • Compared to 28 g in ½ cup cottage cheese • Compared to 50 g in 6 ounces of meat

30. Legumes • They are often high carb • 3 g carb in ½ cup green beans • 7 g carb in ½ cup peas • 13 g carb in ½ cup black beans • 18 g carb in ½ cup navy beans • They are high in insoluble fiber • Reduces the insulin impact of the beans – won’t spike blood sugar as much • Net carb effect is reduced

31. Legumes • Legumes are high in lectins • Lectins damage the gut (just like wheat), leading to autoimmune diseases like IBS, Crohn’s, colitis, thyroiditis, fibromyalgia, chronic fatigue syndrome, arthritis, MS • Lectins reduce absorption of vitamins and minerals via their effect on a damaged gut • Lectins alter gut flora • Bioavailability of vitamins and minerals is reduced by problems we have digesting legumes • Flatulence is an indication that you are not absorbing it • Properly soaking and cooking legumes can minimize this effect

32. Legumes • Moderate protein, some minerals, add flavor and texture • Higher carb • Lectins can damage gut • Can limit nutrient absorption • Not the best thing you can eat, but not the worst • Test yourself and see • If you have an autoimmune disease or a leaky gut, steer clear