4. Why?
• Need to meet the “Good Food Standards”
1. Psychological response
2. Hormonal effect of food
3. Intact gut and balanced gut microbiota
4. Absence of inflammation
6. Psychological Response
Therapist
• Cookie Jar Therapist
– Stress increases sweet consumption1
• “Food is more than just a mode of transportation
for nutrients into the body.”
7. Hormonal Effect
• Hormones = messengers
• Balance hormones
• 4 big ones: insulin, glucagon, leptin, cortisol
– Thyroid and Vitamin D
• Food directly influences hormones
– Example: insulin drives nutrients into cells
10. Gut Integrity
• Example: Lectins (anti-nutrient)
– Found in cereal grains and legumes
– Increase gut permeability5 + gut bacteria
imbalance6
– Inflammatory Bowel Disease (IBD), Crohn’s
Disease
11. Gut Microbiota
• Digestion, absorption, synthesis
• Preserve gut homeostasis, regulate energy
Altered: obesity7, inflammation8
25. Meal Planning
• Breakfast upon waking
• Eat every 3-4 hours
– 3 meals per day
• Limit snacks
• Sit & enjoy food
• Make time
• No food before bed time
26. Other Tips
• Sleep
– 7-10 hrs; dark, cold rm; no caffeine/exercise, avoid
bright lights
• Training/Exercise
– “We have brains so we can move.”
– Functional
• Vitamin D
– Sun exposure and foods (animal)
– Example: cod liver oil
• Social
– Be with others, laugh, enjoy life!
27. Post-Workout
• No supplements post-workout (i.e whey protein)
• Eat within 1 hr after workout
• Consume lean protein sources + vegetables/fruits
• Extra serving vegetables/fruits in post-workout
meal
– Best carbohydrates: root vegetables, dried fruits, fruit
juices.
• Glycogen synthesis
29. Resources
Books Cookbooks
It Starts With Food - Hartwig Practical Paleo – Sanfilippo
The Paleo Solution - Wolf Everyday Paleo - Fragoso
The Paleo Diet - Cordain Paleo Slow Cooker - Gower
Primal Blueprint - Sission Well Fed - Joulwan
The New Evolutionary Diet- Eat Like A Dinosaur – Paleo
DeVany Parents
• Handouts and links online
30. • Start: January 14, 2013
• End: February 12, 2013
• 30 days…that’s it.
• No cheats, excuses, slip-ups, no scale, no
measurements for 30 days!
• Whole9life.com
31. What to Expect
• Week 1: fatigue, “carb flu”, cravings
• Week 2: increase energy, sleep; possible
digestive issues
• Week 3: health history & habits; physically &
mentally better
35. Table 3: Good to Go!
Foods to consume
Clarified butter or Ghee
Fruit Juices (i.e. orange, apple)
Green beans, sugar snap peas, snow peas
Vinegar
Coconut milk, almond milk
Canned olives, tomato sauce, tomato paste
Bone broth
Applesauce
36. Re-Introduce
After 30 days are over:
Day 1: Dairy products – evaluate
Day 4-5: Gluten-containing grains– evaluate
Day 7-8: Non-gluten grains—evaluate
– Rice, quinoa
Day 10-11: legumes—evaluate
No magical number…Whole35, Whole60. You can
keep going.
38. References
1. Kim Y, Yang HY, Kim AJ, Kim Y. Academic stress levels were associated with sweet food
consumption among Korean high-school students. Nutrition. 2013; 20(1)): 213-8.
2. Aljada A, Friedman J, Ghanim H, Mohanty P, Hofmeyer D, Chaudhuri A, Dandona P. Glucose
ingestion induces an increase in intranuclear nuclear factor kappaB, a fall in cellular inhibitor
kappaB, and an increase in tumor necrosis factor alpha messenger RNA by mononuclear cells in
healthy human subjects. Metabolism. 2006;55(9):1177–1185.
3. Quiner, Trevor E., et al. "Soy Content of Basal Diets Determines the Effects of Supplemental
Selenium in Male Mice." The Journal of nutrition 141.12 (2011): 2159-2165.
4. Messina M & Redmond G. “Effects of soy protein and soybean isoflavones on thyroid function in
healthy adults and hypothyroid patients: a review of the relevant literature.” Thyroid. 2006;
16(3): 249-58.
5. Liener IE. “Nutritional signficance of lectins in the diet. In The Lectins: Properties, Functions and
Applications in Biology and Medicine. Acad Press. 1986: 527-52.
6. Banwell JG et al. “Bacterial overgrowth by indigenous microflora in the phytohemagglutinin-fed
rat.” Canadian J Microbio. 1988; 34:1009-13.
7. Cani PD, Delzenne NM, Amar J, Burcelin R (2008) Role of gut microflora in the development of
obesity and insulin resistance following high-fat diet feeding. Pathol Biol (Paris) 56: 305–309.
8. Cani PD, Bibiloni R, Knauf C, Waget A, Neyrinck AM, et al. (2008) Changes in gut microbiota
control metabolic endotoxemia-induced inflammation in high-fat diet-induced obesity and
diabetes in mice. Diabetes 57: 1470–1481.
39. References
9. Ghanim H, Abuaysheh S, Sia CL, Korzeniewski K, Chaudhuri A, et al. (2009) Increase in plasma
endotoxin concentrations and the expression of Toll-like receptors and suppressor of cytokine
signaling-3 in mononuclear cells after a high-fat, high-carbohydrate meal: implications for insulin
resistance. Diabetes Care 32: 2281–2287.
10. Patterson E, Wall R, Fitzgerald GF, RP Ross, Stanton C. Health Implications of High Dietary Omega-
6 Polyunsaturated Fatty Acid. 2011.
11. Jeckel KM, Veeramachaneni DNR, Chicco AJ, Chapman PL, Mulligan CM, et al. (2012)
Docosahexaenoic Acid Supplementation Does Not Improve Western Diet-Induced
Cardiomyopathy in Rats. PLoS ONE 7(12): e51994.
12. Hartwig D. It Starts With Food. 2012.
13. Christopher E. Ramsden, Joseph R. Hibbeln, Sharon F. Majchrzak and John M. Davis (2010). n-6
Fatty acid-specific and mixed polyunsaturate dietary interventions have different effects on CHD
risk: a meta-analysis of randomised controlled trials. British Journal of Nutrition, 104, pp 1586-
1600. doi:10.1017/S0007114510004010.
14. Jakobsen MU et al. “Major types of dietary fat and risk of coronary heart disease: a pooled
analysis of 11 cohort studies.” Am J Clin Nutr. 2009;89(5):1425-32.
15. Liu s et al. “A prospective study of dietary glycemic load, carbohydarte intake, and risk of
coronary heart disease in US women.” Am J Clin Nutr. 2000;71(6):1455-61.
16. Siri-Tarino et al. “Meta-anyalysis of prospective cohort studies evalutating the assocaition of
saturated fat with cardiovascular disease1-5.” Am J Clin Nutr. 2009
Notas del editor
Good morningThanksBackground + nutrition
Why is there a blank slide?We need to wipe our beliefs, ideas of nutrition clean—most of what people hear, say is incompletely or completely false.So lets start over… Therefore, I give you the Whole30
Reset button in the form of a lifestyle change
Want to meet standards. Why?Standards: a level of qualitity.Example:
What are 2 key things in this slide?Biologically drawn towards foods. However, much of the food we eat today lacks the nutrietns we need for surivivalReward out does the benefit.Satiety and satiation: signals are lostSatiety: intestines; actual foodsSatiation: brain; “fullness”-- estimated
What are two key things with this slide?Reward rewiringCookie Jar Therapist: stress response is eating those “feel good” foods that are sweet, fatty and delicious but NOT nutritious! Emotional eating, stress rewarded by food. We want to avoid emotional eating, and stress but also avoid those “bad” foods.Kim Y, Yang HY, Kim AJ, Kim Y. Academic stress levels were associated with sweet food consumption among Korean high-school students. Nutrition. 2013; 20(1)): 213-8.
Talk about each hormone
Draw a flow chart and connect all of these2.Aljada A, Friedman J, Ghanim H, Mohanty P, Hofmeyer D, Chaudhuri A, Dandona P. Glucose ingestion induces an increase in intranuclear nuclear factor kappaB, a fall in cellular inhibitor kappaB, and an increase in tumor necrosis factor alpha messenger RNA by mononuclear cells in healthy human subjects. Metabolism. 2006;55(9):1177–11853. Quiner, Trevor E., et al. "Soy Content of Basal Diets Determines the Effects of Supplemental Selenium in Male Mice." The Journal of nutrition 141.12 (2011): 2159-2165.4. Messina M & Redmond G. “Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: a review of the relevant literature.” Thyroid. 2006; 16(3): 249-58.
Open to the environment.Food is not “in” the body until it is absorbed: depends on the intestintinal cells (enterocytes) and their function.Barrier: let good in and keep bad outTightly regualted for digestion and absorptionKeep toxins and bacteria outRelease hormones, and enzymes: PYY and CKK
Increase gut pearmeability barrier is brokem inflammation systemic inflammation of the body 5.Liener IE. “Nutritional signficance of lectins in the diet. In The Lectins: Properties, Functions and Applications in Biology and Medicine. Acad Press. 1986: 527-52.6. Banwell JG et al. “Bacterial overgrowth by indigenous microflora in the phytohemagglutinin-fed rat.” Canadian J Microbio. 1988; 34:1009-13.
Forgotten organFunctions of gut bacteria NOT encoded in our genesLarge intestine7. Cani PD, Delzenne NM, Amar J, Burcelin R (2008) Role of gut microflora in the development of obesity and insulin resistance following high-fat diet feeding. PatholBiol (Paris) 56: 305–309.8.Cani PD, Bibiloni R, Knauf C, Waget A, Neyrinck AM, et al. (2008) Changes in gut microbiota control metabolic endotoxemia-induced inflammation in high-fat diet-induced obesity and diabetes in mice. Diabetes 57: 1470–1481.
Inflammation: body’s immune response to injury, bacterial infection, forgein substance. Acute and local then good to go!Mention acute and local. Chronic and systemic (whole body)C-reactive protein: testImmune system always in a battle!9. GhanimH, Abuaysheh S, Sia CL, Korzeniewski K, Chaudhuri A, et al. (2009) Increase in plasma endotoxin concentrations and the expression of Toll-like receptors and suppressor of cytokine signaling-3 in mononuclear cells after a high-fat, high-carbohydrate meal: implications for insulin resistance. Diabetes Care 32: 2281–2287.Want at 3:1 or 1:! RatioDecrease n6 is a great way to lower inflammation10.Patterson E, Wall R, Fitzgerald GF, RP Ross, Stanton C. Health Implications of High Dietary Omega-6 Polyunsaturated Fatty Acid. 2011
Published earlier this week. Can’t cover up a poor diet with supplements.Cardiomyopathy: heart muscle dysfucntion, calcifaication, hardening of the heart valve and muscles.11. Jeckel KM, Veeramachaneni DNR, Chicco AJ, Chapman PL, Mulligan CM, et al. (2012) Docosahexaenoic Acid Supplementation Does Not Improve Western Diet-Induced Cardiomyopathy in Rats. PLoS ONE 7(12): e51994.
Mention that each food doesn’t just have one nutrient,vitmain, mineral in it. You can’t look at a piece of chicken and say this is only protein. I cant do that for fats eighter. People look at bacon like its all saturated fat, in fact it has oleic acid in it—the same fat predominately found in olive oil. Does this give me a reason to eat it? Not all the time.Essential amino acids: 9 methionine and BCAAs important
12.Hartwig. ISWF. 2012
Disconnect b/w dietary SFA an serum SFA, serum palmitate is largely from endogenous synthesis from CHOs, and palmitate is toxic whey is it the only FA we evolved to store.Saturated fat does increase cholesterolBut high cholesterol does not lead to heart diseaseOnly association not cause effectHeart disease and refined carbohdyartes have stronger relationship14. Christopher E. Ramsden, Joseph R. Hibbeln, Sharon F. Majchrzak and John M. Davis (2010). n-6 Fatty acid-specific and mixed polyunsaturate dietary interventions have different effects on CHD risk: a meta-analysis of randomised controlled trials. British Journal of Nutrition, 104, pp 1586-1600. doi:10.1017/S0007114510004010. 13. Jakobsen MU et al. “Major types of dietary fat and risk of coronary heart disease: a pooled analysis of 11 cohort studies.” Am J ClinNutr. 2009;89(5):1425-32.15. Liu s et al. “A prospective study of dietary glycemic load, carbohydarte intake, and risk of coronary heart disease in US women.” Am J ClinNutr. 2000;71(6):1455-61.
Meta-analysis: common measure of effect size..looking at a larger population by pooling a number of scienctific studies. Give inside as to the data, and effects.16. Siri-Tarino et al. “Meta-anyalysis of prospective cohort studies evalutating the assocaition of saturated fat with cardiovascular disease1-5.” Am J ClinNutr. 2009
Not limited to JUST these
Discuss the benefits of MCTs—brieflyDifference btw clarified butter and ghee
Unstable at higher tempsCold and raw: no cooking b/c they have
Limit those nut buttersPeanut butter =
Clean out kitchen, separate food from others if you live with someone who is NOT doing a whole30Time savers, slow cooker, pressure cooker, food processorAlways be thinking of next meals—not just meal!Action: grocery shop, eating out
Supplementation:There’s no recreating what nature makes
Questions about this informationNow for the challenge outline
Encourage you to take some measurements before hand, take a picture of yourself in the mirror.NO scaleONE thing: you must take a picture of each meal you make—take at least 1 picture a day.
A few things we are going to do:Email: focus groups—questionaires!Resources—meetings
Carageenan: inflammatory and increases gut permeabilityMSG: obesity and leptin resistanceSulfities: sulferdixiode, potassium bisulfite; dried fruits and wines; food allergen
Gheevs clarified butter: Ghee- class of clarified butter-> cooked longer, remove moisture, milk solids brown and fat is strained out.Clarifed butter: melt butter allow fats and proteins to separate; evaporation. Rendered milk fat—no proteins
Keep in mind after 30 days you don’t have to stop. You can keep going!No magical number here
