Nutrition

1. Nutrition A Radical Approach to Health Linda Diane Feldt With credit to Coco Newton MPH, RD, CCN for slides 4-10, 12-17, 19-20, 23-25, 30-36, 38-45, 49, 51

2. Outline • Food that promotes health • Food that hurts us • Controversial diets • Dietary related illnesses • Organic and sustainable • The good news

3. What food can do for us • Anti-inflammatory • Antioxidant • Cell repair • Decrease insulin resistance • Hormonal balancing • Energy

4. Lignans Flavonoids Isoflavones Polyphenols Terpenes Plant sterols Complex phospholipids Carotenoids Amino acids Peptides Most thoroughly studied foods: Cruciferous vegetables Soy Green leafy veggies Red-orange fruits/veggies Citrus Garlic Phytonutrients

5. Free Radicals • Free radicals are by-products of oxidation- the process by which body uses O2 to burn food as fuel, producing energy, and to destroy harmful chemicals. • Excess free radicals produced by nuclear radiation, pollution, smoking, alcohol, sunburn, stress • The fires of oxidation can produce chemical “sparks” that fly off and start fires where they aren’t wanted. Those “sparks” are free radicals. • Normally electrons spin in pairs in opposite directions at 186,000 miles/sec. Free radicals are unpaired electrons that “rip each other off” in chain rxn • Free radicals damage tissue, blood, bile, cells, and DNA • Antioxidants are protective enzymes and circulating chemicals that protect the body’s cells from harmful oxidation and limit free radicaldamage.

6. Top Dietary Sources of Antioxidants Foods generally rich in antioxidants Red, yellow, and green vegetables, raw nuts and seeds, legumes, whole grains, garlic, shrimp, scallops Foods rich in carotenoids Apricots, broccoli, cantaloupe, carrots, collards, dandelion greens, kale red peppers, mustard greens, papaya, pumpkin, sea vegetables, spinach, sweet potatoes, Swiss chard, tomatoes, winter squash Foods rich in bioflavanoids Beets, black cherries, blackberries, blueberries, buckwheat, cranberries, asparagus tips, green tea, purple corn, purple onion, radishes, raspberries, red cabbage, red grapes, rhubarb, sweet potatoes, spices (ginger, parsley, rosemary, sage, thyme, turmeric)

7. Antioxidants DIETARY SOURCES: vit E, vit C, vit A, carotene, related carotenoids, bioflavanoids, selenium, manganese, copper, zinc, sulfur • Inhibit free radicals directly by quenching “sparks” • Inhibit free radicals indirectly by activating liver detoxification enzymes (cytochrome P450 system) that convert them into less destructive compounds • Need balanced anti-oxidant defense system to protect mitochondria (energy center of cell)

8. Carotenoids • Carotenoids are fat soluble compounds that provide the light yellow to deep orange colors to fruits and vegetables. • Beta-carotene, alpha-carotene, lutein, lycopene, xanthins • Foods, not individual supplements, fight cancer, macular degeneration

9. Bioflavanoids Bioflavanoids are potent antioxidants that provide the bright yellow to deep purple colors to fruits and vegetables, and spices. • Quercitin, proanthocyanadins (grape seed extract, pine bark extract), epigallo-catechin galactate (DGCG) found in green tea • Protect against cancer, heart disease, allergies, circulatory disorders, inflammation • Stimulate immunity by increasing • NK cell activity • Interleukin 2 (T-cells, lymphocytes)

10. Cruciferous Vegetables Broccoli, cauliflower, brussels sprouts, bok choy, and cabbage are potent cancer fighting foods: • Sulphoraphanes • anti-oxidants that stimulate release of detoxification enzymes in liver • may inhibit early tumor growth • Indole-3 Carbinol • supports detoxification of estrogens and xenoestrogens (pollutants that mimic estrogen activity in body) • promotes formation of beneficial estrogen metabolite (2 hydroxy estrone)

12. Healthy Eating PyramidHarvard School of Public Health Carbs, fats, proteins separated by quality Multi vitamin recommended Option calcium supplement

13. Fatty Acids • Omega 9 fatty acids Olive, canola (oleic acid) • Omega 3 fatty acids flax seeds, flax oil, fish oil ( alpha-linolenic acid, eicosapentanoic acid) • Omega 6 fatty acids corn, safflower, sunflower, sesame (linoleic acid) evening primrose oil, borage oil, black currant seed oil (gamma linolenic acid) Optimal Omega-3: Omega-6 Ratio is 1:3 Standard American Diet (SAD) is 1:25

14. Omega 3 Fatty Acids precursors of prostaglandins Prostaglandins are chemical messengers in every cell of the body, regulating the rhythm and inflammatory process.

15. Omega 3 Fatty Acids Benefit Heart disease- homocysteine, VLDL, Apo B, increases HDL Hypertension- avg  of 3.5mm diastolic, 5.5 mm systolic Cancer- growth of precancerous cells, tumor initiation, tumor growth, enhances chemotherapy Brain- low omega-3 assoc. with ADD, depression, bipolar, schizophrenia, learning disorders, Alzheimer’s, Rheumatoid Arthritis- inflammatory leukotrienes Digestion- inflammatory leukotrienes (Crohn’s , Ulcerative Colitis) Dysmenorrhea- pain after 2 months Diabetes- insulin resistance, obesity, triglycerides, blood glucose

16. NSAIDS • Blocks all prostaglandins, even the beneficial ones, thereby suppress body’s own anti-inflammatory response • Blocks intestinal lining repair (every 3-5 days) • Causes intestinal permeability “Leaky Gut” • Increases risk for stomach and duodenal ulcers • Increases risk for dysbiosis

17. For the love of chocolate Cocoa contains procyanidins and phytosterols •  total cholesterol, LDL cholesterol • high in Mg, Cu, Ca, P, Fe, Zn (magnesium, copper, calcium, phosphorous, iron, zinc) • Fatty acids oleic, stearic, palmitic pose no harm

19. Nutritional Crisis • 35 % of Americans are overweight • 26% of Americans are obese 1990- 40% fat in diet 2000- 34% fat in diet 1960- 3100 calories/day 1990- 3700 calories/day

20. 68% of all deaths are associated with imbalances in diet and nutrition 1988 Surgeon Generals Report

21. Diet changes in conjunction with physical activity and normal BMI could reduce cancer incidence by 30–40%. 1997, The World Cancer Research Fund and the American Institute for Cancer Research report, "Food, Nutrition and the Prevention of Cancer: A Global Perspective"

22. 20% of deaths from heart disease could be avoided by reducing fats and increasing fruits, vegetables, breads, cereals, and legumes (dry beans and peas). The 1989 National Academy of Sciences report, Diet and Health: Implications for Reducing Chronic Disease Risk

23. USDA 1988-89 Americans each ate on average/year 638 serv soda pop (ages 12-29) 134 lbs. sugar 90 lbs. fats-oils 63 doz donuts 82 lbs. cakes, cookies, candy 23 gallons ice cream 15 lbs chips 2.65 gallons pure alcohol= 50 gallons beer 20 gallons wine 4 gallons distilled liquor

24. $$$$ spent on supplements • $1.7 billion/year on vitamins/minerals • $3.8 billion/year on herbs • $33 billion/year on weight control products Center for Disease Control and Prevention FDA Consumer Reports

25. Illusion of the Perfect Dietone size does not fit all • Blood type • Metabolic type • Raw foods • Vegetarian • Vegan • Macrobiotic • High protein, low carb • Low fat, high carb • USDA pyramid • Asian pyramid • Harvard pyramid • Etc………

29. The Myth of Fasting • The body does a good job of “purifying” every day • The colon is a muscle that does not need to rest • “set point” change is a real danger of fasting • There is no evidence for the claim that the colon is caked with a rubbery residue • Healing systems that routinely require fasting and purifying are rarely evidence based • Fasting can affect adrenal function and other systems, creating feelings of euphoria *Fasting for spiritual reasons has a different purpose and effect*

30. 1987 National Academy of Sciences Report • 20,000 cases of cancer per year can be linked to US pesticide use • The biggest dietary offenders are meats, dairy, and produce

31. Environmental Toxins in Food • Pesticides • Herbicides • Fungicides • Rodenticides • Hormones • Antibiotics

32. A Research News Release on March 3, 2003 • Fruits and vegetables grown organically have significantly higher levels of cancer fighting anti-oxidants than conventionally grown foods. • The research suggests that pesticides and herbicides actually thwart the production of phenolics- chemicals that act as a plant’s natural defense and are good for our health

33. Parkinson’s and Fruits • Correlation between high fruit and fruit juice intake and risk of Parkinson’s disease “We speculate that this increased risk may be due to plant borne toxins, pesticides, or herbicides, rather than the fruit itself.” American Academy of Neurology Annual Meeting in Honolulu, March 29 – April 5, 2003

34. Pesticides in Children’s DietsOrganic vs. Conventional • Children fed predominantly organic produce/juice had one-sixth the level of pesticides compared to children fed conventional produce/juice. • EPA risk levels above for conventional and negligible for organic Environmental Health Perspectives, March 2003 Cynthia Curl, et al (University of Washington) “Organophosphorus pesticide exposure of urban and suburban preschool children with organic and conventional diets”

35. NIH National Children’s Study • Examining the relationship between environmental exposures and health and development by following more than 100,000 children from birth to 21yrs • Hypothesis: pre-conceptual, prenatal, and/or early childhood exposure to pesticides and other environmental contaminants increases neuro-developmental disorders

36. “Well run organic farms often match conventional ones for productivity, even beat them when water is scarce. Creating a sustainable food supply may well require advanced technology as well as ecological awareness. But an organic ethic could be the very key to our survival.” Newsweek Sept. 30, 2002

38. RDA = Really Dumb Allowances Based on the “normal” 70 kg man a statistical construct, a mythical man The mean requirement of a nutrient increased by 2 standard deviations Nutritional needs of “practically all healthy people”- no relevance to individual Use Optimal Daily Intake: 10 – 100X RDA Half way between RDA and Upper Limit (UL) UL = highest level that poses no adverse effects in general population

39. Stages of Nutrient Depletion • Dietary inadequacy • Diminished tissue reserves • Decreased body fluid levels • Decreased functional levels in tissues • Decreased activity of nutrient dependent enzymes • Functional change 7. Clinical symptoms 8. Anatomical Signs 9. DISEASE 1 – 6 functional/nutritional medicine 7 – 9conventional medicine

40. Surfing the Nutrition WEBgastrointestinal Gut is the most important gateway to your body’s health. Look here first! • Protective barrier • 60% of immune system (GALT-gut associated lymphatic tissue) • Enteric nervous system- our 2nd brain

41. Surfing the WEB- G.I. • Approx 26 feet long • 2 + lbs of bacteria • Normal g.i. tract 85-90% good, 10-15% bad • symbiotic- acidophilus, bifidobacteria, eubacteria • commensals- e.coli, streptococcus • villains- clostridium, salmonella, staphylococcus, proteus, campylobacter, listeria, pseudomonas, klebsiella • Too many villains cause dysbiosis.

42. Major Causes of Dysbiosis • Poor diet • Poor nutritional status • Antibiotic/drug therapy • Decreased immune status • Decreased gut motility • Maldigestion • Intestinal infection • Xenobiotics • Increased intestinal pH

43. Vitamin B vitamin deficiency Steatorrhea Irritable bowel syndrome Inflammatory bowel disease Auto-immune disorders Arthritis Colon and breast cancer Psoriasis Eczema Cystic acne Chronic fatigue Fibromyalgia Headaches Food allergies Weight gain Candida albicans Emotional Elevated cholesterol Major Effects of Dysbiosis “Leaky Gut” is to blame

44. “Leaky Gut” • Excess toxins pass through damaged intestinal wall to blood stream and are carried to liver • Liver must detoxify, yet is overworked • Liver has Kupffer cells which transfers immunological message from liver to rest of body that toxins are coming from gi tract • “TOXIN ALERT”- overactive immune system causes toxic response systemically (auto-immune, arthritis, etc.)

45. Some Foods to Support G.I. Health • Rice carbohydrates and protein • Dietary fiber (best are rice bran and barley bran) • Friendly bacteria ferment them to short chain fatty acids which nourish intestinal cells. • Probiotics and prebiotics in foods • For hypoallergenic and anti-inflammatory effect: • Avoid gluten-containing flours, dairy, eggs, soy, peanuts, caffeine, sugar, alcohol, shellfis • Include ample vegetables, fruits

48. Candida overgrowth Popularized by “The Yeast Connection” by William Crook, MD requires a strict elimination diet. An alternative is to crowd out candida by encouraging healthy intestinal flora. Tempeh, miso, pickles, yogurt, and other fermented products are used as well as acidophilus and probiotics

49. Sinful Side of Sugar  DM, CHD, cancer (breast and colon), obesity, ADD, tooth decay, nutritional deficiencies, Candida albicans  immune function, B vits, Cr, Cu, Mb