Nutrition challenge Summer 2012

1. Nutrition challenge Summer 2012 August 27- October 8 2012

2. CFNFC Nutrition in a Nutshell CFNFC’s nutrition protocol has it’s basis in Paleo nutrition; the idea that cavemen had better overall health, lack of CVD and few if any of our modern disease primarily due to what they ate: Meat, nuts and seeds, vegetables, fruits and fats, no sugar.We’re going to further refine those ideas with an eye on body composition and performance.

3. Evil Grains What do vegetarian zombies eat? Graaaaaains!

4. No bread, pasta, cereal, no pizza? No way! News Flash! The biggest hurdle folks have with adopting this lifestyle is the apparent lack of carbohydrates. The lack of grains (and legumes and dairy) in this lifestyle change is crucial. By removing these items, your gut (everything from your input to your output) will heal. This healing will cause crazy beneficial things to happen, like you actually absorbing and using all the stuff you eat. First a naughty grain anatomy lesson. Vegetables ARE Carbohydrates With vitamins and minerals and fiber and…

5. Grain’s Anatomy. Bran- vitamins and minerals (yay!) tons of proteins and antinutrients that prevent the eating of the grain (aww.) shell on brown rice Endosperm- starch with small amount of protein. IE. white rice. Germ- reproductive portion of grain Grains contain lectins. In particular wheat carries a nasty lectin called wheat germ agglutinin or WGA. (All grains carry similar molecules)

6. The problem with grains WGA is not broken down in the digestive process, leaving large intact proteins in the gut. It also contains protease inhibitors that block digestion of lectins. These proteins bind to receptors in the lining of the gut and are then passed through (rather than broken down by the microvilli of the small intestines.) These proteins are followed by other whole food proteins and are then mistaken by the body as foreign substances.

7. Autoimmunity The reaction your body mounts as a defense to these proteins is problematic. Let’s say the WGA or another whole food protein like beef or egg passes through the lumen. You create antibodies to the WGA as well as the whole food protein. These proteins are similarly shaped to proteins your body needs to function causing 3 things to happen. Allergies to benign foods Autoimmunity Leaky gut

8. Protease inhibitors, phytates Protease inhibitors prevent the breakdown of proteins. When you consume grains, you do not effectively digest the protein with it. They also prevent the digestion of lectins such as WGA. Phytates prevent the grain from germinating too early by binding to metal ions in the soil. When we consume these they tightly bind to calcium, magnesium, zinc and iron making them unavailable. Osteoporosis, iron deficiency anemia, fatigue or heart problems associated with magnesium deficiency.

9. Cholecystokinin (CCK) Autoimmune Responses If damage occurs to the wall of the small intestine, CCK is not released. It acts as a messenger to the gall bladder to produce bile salts. Bile salts are critical to the digestion of protein, fats and fat soluble vitamins such as A, D, K and other nutrients. Infertility Type 1 diabetes Multiple sclerosis Rheumatoid arthritis Lupus (chronic inflammatory AI disorder) Vitiligo (pigment loss) Narcolepsy Schizophrenia Autism Depression Hypothyroidism (not enough T3, T4 causing change in metabolism) Porphyria (light sensitivity, heme malproduction)

10. What about legumes? It’s said that the combination of rice and beans makes a “perfect protein.” It’s true that the combination provides the essential amino acids for life, but they in no way provide enough to allow you to thrive. The gut irritating effects of the lectins (similar to WGA in wheat) in legumes causes even less of these amino acids to make it into your system.

11. Soy is a Bitch Soybeans have haemaglutinin that causes red blood cells to clump, phytoestrogen that mimics estrogen, goitrogens that inhibit thyroid function, phytates (like grains that inhibit uptake of minerals.) Soy Protein Isolate is not something you can make in your own kitchen. Industrial factories take slurry of soy beans, mix with an alkaline solution to remove fiber, then precipitate and separate using an acid wash and, finally, neutralize in an alkaline solution. When precipitated soy products like tofu are consumed with meat, the mineral-blocking effects of the phytates are reduced. The Japanese traditionally eat a small amount of tofu or miso as part of a mineral-rich fish broth, followed by a serving of meat or fish.

12. Addicted to grains? You must be joking. Gluten containing grains have molecules that bind to opiate receptors in the brain. The same that work with heroin, morphine, vicodin etc.

13. Nuts! Nuts are a source of fats, however there are some unreasonable omega 3: omega 6 ratios out there. There is no good nut, just okay and bad. Skip these as much as possible. Okay: Walnuts Macadamia Nuts Bad: Almonds Cashews Peanuts (Legumes!)

14. Meat. It’s what’s for dinner (and breakfast, and lunch and snacks…)

15. It must have a face and a soul. Humans cannot thrive on vegetable protein alone. Cows and sheep have ruminant stomachs that allow them to process plant proteins. We don’t. Proteins from animal sources provide the basic building blocks for your muscles as well as hormones and neurotransmitters. Grass-fed meat and wild caught seafood have high levels of B-vitamins, zinc and iron.

16. *if you cannot get/afford grassfed, choose lean cuts of meat and supplement with Omega 3s

17. Fats make you fat And other fairy tales

18. Trans fats Caused by exposing polyunsaturated fats from corn, soy and similar oils to heat. These ruin liver function, negatively impact blood lipids and destroy insulin sensitivity. Think deep-fried anything or Crisco. These should never factor into your diet.

19. Saturated fats 10-15% of our ancestral diet Increased to 40% in populations near coconut sources. Given those fairly high percentages, neither populations had significant CVD. Cooking with coconut oil (more heat stable) increases saturated fat intake, but does not increase LDL cholesterol. Lauric Acid Palmitic Acid Stearic Acid

20. Monounsaturated fats (MUFAs) Oleic acid- olive oil, avocados, nuts, Primary fat in the ancestral diet.

21. Polyunsaturated fats (PUFAs) Omega 3s: Alpha Linolenic Acid (ALA)- hemp flax and other plant sources. Short chain and not sufficient to thrive. Eicosapentaeoic Acid (EPA)- Potent anti-inflammatory, thins blood, blocks angiogenesis (necessary for the spread of cancer) Docosahexaenoic Acid (DHA)- Critical for fetal brain development and normal cognitive functions. Potent anti-tumor and anti-inflammatory actions Omega 6s: Linoleic Acid (LA)- corn, soy, safflower and sunflower oils. Pro-inflammatory (bad) Cause “paleo” foods to be bad because can block EPA/DHA Dihomo gamma-linolenic acid (DGLA)- regulation of immune function, inflammation and pain Arachidonic Acid (AA)- predominantly in animal products, regulates metabolic function. Bad in large amounts, but necessary. Aspirin works by blocking the cascade of AA.

22. Omega 3 (n-3) and Omega 6 (n-6) These fatty acids are important in every aspect of inflammation. They control elements of cancer, Parkinson’s, Alzheimer’s and fertility. N-3s categorized as anti-inflammatory, while n-6s are pro-inflammatory. Problem arises with the ratio. Ancestral diets were about 1:1-2 where our current diet is about 1:10-20 We fix this by eating grass-fed meats and wild-caught fish, as well as some fish oil supplementation Omega 3 superfoods: Wild Alaskan Salmon Sardines Anchovies Mackerel Herring Trout Grass-fed meat Omega-3 enriched eggs -from www.paleodiet.com/nutritional_tools/fats.shtml

23. Insulin resistance

24. Quick and dirty hormones Insulin is a storage hormone that maintains blood glucose levels and regulates fat and protein storage. Glucagon is a release hormone that tells the liver to release energy as well as makes it easier for us to use fat as fuel. Leptin is a appetite and metabolism signaler. Tells us how “full” we are Ghrelin tells us how hungry or low on fuel we are. Stimulates hunger, increases food intake in increases fat mass. Adiponectin tells us we’re full, secreted by adipose tissue but inversely proportionate. Peptide YY-release is caused by ingesting protein and fat, tell us we’re full, not released very much by carbs (Chinese-food hunger) Cortisol raises blood sugar levels, causing fat gain primarily due to lack of sleep and increased stress. Insulin-like Growth Factor 1- aids in recovery, but abnormally high levels increases chance for cancer and rate of aging.

25. Insulin resistance Think about walking into a room that smells strongly of perfume. After a little while you stop smelling it. That’s olfactory resistance. Your insulin response works in a similar fashion. When you continually bombard your system with sugar and carbohydrates. (Carbohydrates are strings of sugars. “Complex” or not, the only way you can use them is by chopping them up and making “simple” sugars)

26. The bottom line Every meal should look similar to this: -8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood. Then add several servings of multicolored vegetables, either raw, steamed or lightly cooked. Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts such as almonds, pecans, macadamias or walnuts. Think about meals as meals, not “breakfast, lunch and dinner” You’re only limited by your own imagination; spices and veggies come in thousands of combos Don’t be afraid to experiment! • If the meal isn’t all that tasty, just make note and don’t do it again!

27. The Challenge Week 1: Before photos, challenge money collected. Clean out your pantry. Eat or throw away anything that isn’t a meat, vegetable or acceptable fat. Week 2: Kick it into gear: Meat veggies and fat at every meal, drop caffeine Week 3: Should be pretty well adapted Week 4: Should be motoring right along, feeling/seeing changes Week 5: Further refinement, addition of post-workout nutrition if applicable Week 6: Wrap up, after photos, after-action review and prizes awarded. Think about meals as meals, not “breakfast, lunch and dinner” You’re only limited by your own imagination; spices and veggies come in thousands of combos Don’t be afraid to experiment! • If the meal isn’t all that tasty, just make note and don’t do it again!

28. Sources and Resources Sample Meal Plan: The Power Athlete Breakfast: 4-6 egg omelet with 1 whole avocado. Bell peppers and onions. Pre-workout snack: 2-4 oz grilled chicken, tomato slices. Post-workout meal: 6-8 oz grilled salmon, asparagus, mushroom, bamboo shoot, coconut milk curry. Snack: Canned salmon salad with olive oil, avocado, tomatoes and red onion. Dinner: Grilled grass fed Rib eye with grilled shrimp. Large mixed salad with greens, red onions and ginger sesame dressing. www.robbwolf.com www.openutrition.com www.marksdailyapple.com www.balancedbites.com www.everydaypaleo.com http://www.btbfitness.com/nutrition-and-performance/2010/6/24/meals-for-the-week-paleo-style.html The Paleo Solution. The Original Human Diet. –Robb Wolf The Paleo Diet. –Dr. Loren Cordain