Eating for Vibrant Health - Achieving a Healthy Weight

Eating for Vibrant Health Achieving a Healthy Weight
Sataurday, January 18, 2014
577 Foundation
Kris Johnson, MS, & Lisa Bowe, CHP
We have a Chronic
Disease Epidemic!
• 12 states now have obesity
rates above 30% (4 years ago
there was only one) Ohio 29.6%
• 33% of adults who did not graduate from high school are
obese, compared to 21.5% who graduated from college
• One out of every four Americans suffers from metabolic
syndrome, a combination of Type-2 diabetes,
hypertension, and abnormal levels of fats in the blood,
which increase the risk of cardiovascular disease,
diabetes, cancer, kidney disease, arthritis, and other
conditions. And there are more who don’t know it.
1
What are the
“experts” saying?
•Fill half your plate with
fruits & grains – lots of
fattening carbs!
•Go lean protein – but you
need the fat to avoid hunger
and absorb nutrients!
•Skim milk – but butterfat
is good for you!
From AARP
2
The New American Diet –
What’s wrong here?
• Have breakfast every
• Be wary of “diet”
day
foods
• Drink more water
• Don’t eat out for two
• Get fishy
weeks
• Embrace whole grains • Inspect food labels
• Fill up on fruits and
• Snack often
veggies
• Chew gum
• Include low-fat dairy
foods
What’s the real story?
You must take care of your own health!
• Poor info from
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–
–
–
Media
Doctors
Dietitians
Many health spas
• Too many are stuck in the low fat mode!
Fact: children who drink whole milk tend to
be leaner that children who drink skim milk!
3
What about the Paleo Diet?
Good question!
There’s a better guide…
Words of Wisdom from
Weston A. Price, DDS
The writer is fully aware that his message is not
orthodox; but since our orthodox theories have
not saved us we may have to readjust them to
bring them into harmony with Nature's laws.
Nature must be obeyed, not orthodoxy.
Nutrition and Physical Degeneration, 1939
4
Research of Dr. Weston A. Price
shows that it does make a difference!
• In the 1930’s, Dr. Price, a
well-known Cleveland
dentist, was concerned
because his patients had so
many cavities.
• He heard that there were
isolated communities
around the world who
were known for their
perfect teeth, and set out
to visit them.
These healthy people ate whole foods!
• He documented what they
were eating – very
nutritious local, unrefined
foods, many of them raw,
including raw milk and
lots of saturated fat
• Their diets were much
higher in nutrients than the
diets of his patients back
home.
5
Western refined food brought bad
teeth and poor health
• Sadly he found that in
neighboring
communities that had
access to Western
refined food, tooth
decay was rampant
• Poor health, including
TB, was common
And crooked teeth in the second
generation
• And in the next generation,
crooked teeth and poor bone
structure were common
• Children were sad and often
ill
• Childbirth was difficult
• And now we can add the
obesity epidemic.
• Poorer nutrition made a big
difference!
6
Today’s Children
Those missing
vitamins and
minerals make
a difference!
Modern Children
Most modern children
have thin faces and
need braces to
straighten their teeth
To lose weight you just need to eat less and
exercise more – right? Wrong!
Why weight tends to be stable:
• It is unmistakably a negative feedback system, in which the
more you eat above your appetite, and the more sedentary
you are to minimize the amount of calories you burn, the
more the body fights back against this surplus by:
∗ Raising the Metabolism
∗ Increasing body temperature
∗ Decreasing hunger
∗ Increasing physical energy
∗ Increasing the pulse rate
∗ Increasing the rate of lipolysis
(burning fat for energy)
http://180degreehealth.com/tag/calorie-restriction-myths
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Calories In = Calories used + Calories stored
“Overweight and obese people are hungry and
tired because they are starving. Sounds ironic I
know, but it’s simply a matter of food being
“siphoned off into body fat,” as world-renowned
obesity researcher M.R.C. Greenwood puts
it. This creates “a state in which the lean body
mass and selected vital organs are calorically
deprived.” This results in what Greenwood calls,
“compensatory hyperphagia.” (AKA – eating
more to compensate).”
Matt Stone
‘Metabolic Syndrome X Causes of Insulin Resistance &
Metabolic Syndrome Diet’
at 180degreehealth.com
Why? –
the Leptin story
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Leptin is secreted by white fat
cells
Lets brain (hypothalamus)
know how much fat is stored
If there is enough fat in storage,
hypothalamus turns down the
hunger signal NPY and turns up
the metabolic rate
You perk along with plenty of
energy and you’re not hungry
From Mastering Leptin, by
Byron & Mary Richards
8
How Leptin functions when food is available
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•
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Fat cells fill up with
fat (stored energy)
Increased fat stores
boost leptin levels
Hypothalamus senses
plenty of fat stores
and stops fat storage,
increases metabolic
rate, & turns off
appetite
Leptin Function when Dieting
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•
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On a low calorie diet,
the fat cells shrink and
send out less leptin
Brain senses less fat
stores & signals slow
down in metabolic rate
(depresses thyroid)
So eating too little puts
you in starvation mode
– protective when food
supplies are low – but
conserves fat
Low body temp indicates low metabolism
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Leptin Resistance in
Overweight People
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With obesity fat cells send
plenty of leptin, but the
message to brain gets
blocked (leptin resistance)
Brains senses low fat stores
and sends signal to eat
(over-rides will power)
Leads to more fat storage
rather than fat burning
Eating too little leads to
poor energy levels &
starvation mode
What causes Leptin Resistance?
• Sugar/fructose increase leptin resistance (glucose
does not affect it)
• Excess omega-6 polyunsaturated fats
• Fats damaged by processing – oxidized PUFA
• Other factors??? Nutrient deficiencies? Omega-3
deficiency? CLA? Choline? Vitamin D? Zinc?
• Starches generally lower leptin resistance
• Quality nutrition is called for!
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First Step
Matt Stone advocates the HED - High Everything Diet
for 30 days to restore low body temp to normal and
promote healing and weight loss - involves eating lots
of high quality whole foods, including starches (for
above effect), natural fats, and adequate, not excessive
protein, plenty of rest, and limited exercise,
no refined carbs, sugar or fructose (except for limited
whole fruit) and very limited omega-6 oils.
See 180DegreeHealth.com
By the way…
• Other factors causing low metabolism/poor fat-burning:
∗ Low-calorie dieting
∗ Low-carbohydrate dieting
∗ Low fat dieting
∗ Too much protein, esp with calorie restriction
∗ Other forms of restricted dieting
∗ Excessive mental/emotional stress
∗ Overexercising
∗ Insufficient sleep
∗ Consumption of caffeine, alcohol, or other drugs
• Legitimate nutrient deficiency, such as iodine, magnesium, Bvitamins, or vitamin D - and many other factors
11
What hinders fat burning?
• High carb intake lead to higher insulin levels
• Higher insulin levels block fat burning
• Elevated insulin levels lead to:
∗ Insulin resistance & elevated blood sugars
∗ Lower metabolism & weight gain
∗ Rising blood pressure
∗ Rising triglycerides (fats in blood), which also
increases insulin resistance
∗ Other signs of metabolic syndrome (diabetes, heart
disease, high blood pressure)
• Refined carbs lead to insulin resistance, due to lack of
nutrients to metabolize the carbs.
• Modern processed fats also contribute to IR
Insulin resistance is a primary problem!
Signs of blood sugar problems
(insulin resistance)
• You’ve gained some weight – especially around you
midsection
• You feel sleepy after you eat (energy isn’t getting into your
cells)
• You have unbearable afternoon craving for a candy bar or
some other snack (your cells need glucose)
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Carbohydrate
sensitivity is
highly
variable!
Carbohydrates and Insulin – a review
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Digestion breaks carbs down into
sugars
The body only allows so much
glucose in blood stream
Insulin is secreted to send the
glucose into cells.
Some glucose is burned for
energy, some is stored as glycogen
(quick energy)
The rest is sent to liver (some to fat
cells), converted to fat
(lipogenesis) and stored.
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In insulin resistance, the more
carbs eaten, the higher the insulin
levels.
Too many carb can lead to reactive
hypoglycemia & hunger
High insulin levels lead to insulin
resistance/diabetes
High insulin levels have many
adverse effects
You don’t want high insulin
levels!
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Second Step – Cut down on carbs
• Typical advice – eat less, esp. fat, &
exercise more
• Gary Taubes challenged
conventional wisdom on weight
control in Good Calories, Bad
Calories
• Carbs are not essential nutrients
• Low carb, high fat diet works better!
• Understanding insulin shows why
low carb works better –
. For the carb intolerant/ insulinresistant person the low carb
diet:
• improves insulin sensitivity
• stops lipogenesis
• Reduces triglycerides
• Promotes healthier TG/HDL
levels (<3.5)
• Fewer small dense LDL-C
• Reduces many signs of
inflammation
• probably due to reduced
damage to EFA by free
radicals.
• Salt & water are more
efficiently excreted – you
must consume adequate salt.
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What does that mean?
Small portions of:
• Potatoes
• Bread, white or wheat
• Pasta, rice
• Cereal
• Corn, legume beans, and
other starch veggies
• Sugar-rich fruits & juices
• Sugar-rich veggies –
sweet potatoes, carrots,
beets, winter squash
Plenty of low carb fruits &
veggies:
• Leafy greens, kale, cabbage,
broccoli, etc
• Celery, zucchini & other summer
squash, peppers
• Berries
Plenty of
natural fats!
Carb tolerance varies! Suggestion –
check blood sugar 1 hr after meal <100 mg/dl desirable
We’ll get to that
Or check weight AM & PM – 2 lb
wt gain suggests too many carbs
What else overcomes insulin resistance?
• Butyric acid tends to
∗ increase insulin sensitivity
∗ reduce fasting insulin levels
∗ increase metabolic rate
(inc. mitochondria activity),
∗ increase body temperature
∗ lower cholesterol and TG
• Butyric acid is found in butter and produced by bacterial
fermentation of soluble fiber in gut (from soluble fiber and
'resistance starch' in vegetables rather than the insoluble
fiber in grains)
• Lauric acid in coconut oil also boosts metabolism
• Fermented foods like sauerkraut & probiotics encourage
healthy gut flora.
15
Herbs that may help overcome
insulin resistance
• Irvingia gabonensis – overcomes leptin resistance
and increases insulin sensitivity
• Fucoxanthin activates a protein that boosts metabolism
(combined in Dr. Al Sears’ Primal-Lean: primal-lean.com)
• Berberine – improves insulin sensitivity & lowers blood
sugar (see Dr. Jonathan Wright’s blog) Better than
Metformin! (Sugarfreegoodies blog used metformin to
overcome her ‘inefficient’ insulin-caused IR)
• Exercise produces Irisin, that improves insulin sensitivity
– dependent on vitamins D & K - & triggers white fat to
become brown fat that burns energy to produce heat.
Important! - Don’t be afraid of fat!
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•
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•
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Fat phobia is based on poor research and
jumping to wrong conclusions
Fat phobia has served to fatten the coffers of
industry
Saturated fat does not cause heart disease or
cancer!
Cholesterol is not responsible for clogging
arteries!
Both are essential part of a healthy body!
Trust Us, We're Experts How Industry Manipulates Science and
Gambles with Your Future
See also “The Skinny on Fats” at westonaprice.org
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Benefits of Saturated Fat
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Lauric acid has antimicrobial properties and helps boost
the immune system.
Myristic and palmitic acids are involved in complex
processes of cell communication.
Omega-3 fatty acids, saturated fats, and cholesterol all work
together synergistically to maintain normal kidney function.
The lungs cannot work properly without adequate saturated fats in the diet.
Saturated fats are your heart's preferred energy food.
Saturated fats protect the liver from toxins like alcohol and Tylenol.
Saturated fats are essential for proper incorporation of calcium into bone.
Phospholipids, which are part of brain cell membranes, are 50% saturated
fat. (Example – lecithin, found in egg yolks)
When you consume adequate amounts of saturated fat, your body actually
needs only very small amounts of the essential fatty acids (omega-3 and
omega-6)
What about protein?
• A meal of greens and
berries will leave you in
starvation mode!
• Protein provides the
building blocks of body
function & maintenance.
• Why not eat lots of
protein?
• Higher protein levels
trigger insulin response
Protein sensor - mTOR:
• Activates reproduction, growth,
cell proliferation (cancer)
• Excess protein/calories boosts
mTOR & enhances activation.
• If protein & mTOR are too low
survival mechanisms kick in.
• Need right amount of protein to
meet needs for maintenance,
repair, regeneration
• ~50 gm/day,
60-70 gm for repair.
or 0.7-0.9 gm/lb goal weight
Volek & Phinney
17
Good idea! – Start the day with a good protein
breakfast
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Meat
Fish
Eggs
Cheese
Milk – significant carbs,
important nutrients in butterfat
Preferably pasture-raised
Beans & grains - lots of carbs
Soy – bad news
Veggies – meager amounts of
protein
Moderate amounts of protein –
easier to digest & reduced load
on liver
Eggs from hens raised on pasture
— compared to factory-farm eggs
• 1/3 less cholesterol
• 1/4 less saturated fat
• 2/3 more vitamin A
• Two times more omega-3 fatty acids
• Three times more vitamin E
• Seven times more beta carotene
Mother Earth News, Feb/March 2009
Score Ten for Grass-Fed Beef Grass-fed beef is better for human health than grain-fed beef
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3
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Lower in total fat
Higher in beta-carotene
Higher in vitamin E (alphatocopherol)
Higher in the B-vitamins thiamin
and riboflavin
Higher in the minerals calcium,
magnesium, and potassium
Higher in total omega-3s
A healthier ratio of omega-6 to
omega-3 fatty acids (1.65 vs
4.84)
Higher in CLA (cis-9 trans-11),
a potential cancer fighter &
possible help in weight control
9
Higher in vaccenic acid (which can
be transformed into CLA)
10 Lower in the fats linked with heart
disease
S.K. Duckett et al, Journal of Animal
Science, June 2009, “Effects of winter
stocker growth rate and finishing
system on: III. Tissue proximate, fatty
acid, vitamin and cholesterol content.”
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Balance your low carb, moderate protein
meal with good quality natural fats!
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Provide needed calories
This makes a meal that satisfies
for 5-6 hours.
Fats slow down the insulin peak
after a meal
Adequate fat (& fat-soluble
vitamins) needed to digest
protein.
Saturated fats protect delicate
essential fats
They help to conquer sugar/carb
craving.
Cell membranes are 50%
saturated fat
Good stable fats are:
• Butter
• Coconut & palm oils – coconut oil
boosts metabolism
• Lard from pastured pigs
• Duck or goose fat
• Extra virgin
olive oil (heat
minimally)
• Avocado
• Another
consideration essential fats…
The essential
polyunsaturated fatty acids
Omega-3 fats, ALA, EPA, DHA:
Essential in cell membranes
Essential for many body functions,
including weight control – antiinflammatory .
• DHA – high amounts in brain
(vision, serotonin, dopamine)
• ALA found in green plants, esp.
green leafy veggies, flax and chia
seeds, walnuts – poor conversion to
DHA, flax oil very perishable
• EPA & DHA found in wild caught
seafood, pasture raised animals, esp
organ meats, egg yolk
• Supplements – fish oils, krill oil –
but limit the amount & go for
quality!
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Omega-6 fats:
Arachidonic acid essential – proinflammatory, found in animal fats
Linoleic acid - found in vegetable oils
(corn, soy, etc.), nuts
Omega-6 and omega-3 must be in
balance.
Western diet too high in omega-6,
over-powering the minimal omega-3
intake, causing many
many health problems
Omega-6 oils must be
limited – avoid corn, soy,
canola oils
Evening primrose, borage
sesame – healing oils
Avoid heat processed oils
entirely (trans fats)
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Other Considerations
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Digestive issues are common Fermented foods like sauerkraut & kefir,
probiotics can be helpful
Food intolerance can cause problems –
eliminate problem foods – bones broths
are healing
Adequate vitamin D levels are essential
– check levels and supplement. Needs to
balance with vitamin A - High quality
cold liver oil is excellent.
Mineral deficiencies can lead to food
cravings
Stress will undermine efforts – nutrition
important, esp omega-3
Sugars promote AGE’s (advanced
glycosylation end products) – fructose
worse than glucose
Chemicals contribute to obesity
(obesogens) – Clean up your living!
From “Chemical Weight” in Jan/Feb 2014 Mother Earth Living
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Garbonzo Bean Salad
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Insoluble fiber is not important –
soluble fiber and resistant starch
are good for the gut flora, & other
nutrients in high fiber foods are
important.
Fats are needed to utilize those
nutrients - so butter your veggies
Exercise – some is good, too much
is stressful – see Dr. Al Sears book
PACE, www.alsearsmd.com
Trace minerals – use Celtic sea salt
or other natural salt
Nutrients of particular concern –
magnesium & iodine, Vit. B12
Adequate calcium (in balance with
other minerals) improves weight
control
Water – drink plenty of pure
mineralized water
Caprese Salad
Meal Timing
Helpful – 5-6 hours between meals –
No bed time snack – Why?
21
How leptin resistance drives overeating
Mastering Leptin
Your Guide to Permanent Weight
Loss and Optimum Health
•
•
Lots of good info in this book
Somewhat technical
–
•
Some good diagrams
A bit of fat phobia
- little about food fat quality
Perfect
Health Diet
•Safe starches Very interesting
concept
•Somewhat
technical
www.wellnessresources.com/leptin
The Liberation Diet
Setting America Free from the
Bondage of Health Mis-information
•Good ‘how to’ info
•Very WAPF friendly
Liberationdiet.com
22
Byron Richards’ 5 Rules to Live By
from Mastering Leptin
1.
Never Eat After Dinner. Allow 11-12 hours between dinner
and breakfast. Never go to bed on a full stomach. Finish
eating dinner at least three hours before bed
2.
Eat 3 Meals a Day. Allow 5-6 hours between meals. Do Not
Snack
3.
Do Not Eat Large Meals. If overweight, always try to finish a
meal when slightly less than full; the full signal will usually
catch up in 10-20 minutes. Eating slowly is important.
4.
Eat a high-protein breakfast
5.
Reduce the amount of carbohydrates eaten
More at www.wellnessresources.com/leptin
6.
We would add - eat whole natural foods with enough good
fats to be satisfied – avoid processed foods and unnatural fats
An excellent book – Primal Body – Primal Mind
Empower your total health the way nature intended
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Covers a wide range of topics
related to weight control
Author is a clinical Neurofeedback
Specialist
Very fat friendly
Very WAPF friendly
Long list of helpful supplement
suggestions to overcome hurdles
The Primal Mind section covers a
number of emotional, behavioral, &
memory problems from a nutritional
point of view
Appendix A – Where to Start? – has
18 steps to guide you toward
success
www.primalbody-primalmind.com
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So what does all this mean
in the kitchen?
• Eggs and quality sausage are
in for breakfast
• Cereal, skim milk and o.j. are
out
• Count most fruit in your carb
portion – eat more berries
• Make your own salad
dressings with good fats &
raw vinegars
• Eat the skin on your pastureraised chicken – supplies
vitamin A needed to digest
protein (but chicken fat is
higher in omega-6 fats)
Elegant food!
• Learn to fix nourishing
greens with fat
• Make stir-fry without
much rice
• Learn your high carb
foods, limit portions &
prepare with fat
• Learn your carb tolerance
• Include fermented foods,
sauerkraut, kimchi, kefir,
kombucha
• Season with Celtic Sea
Salt, herbs & spices
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Delicious food!
• Use whole milk and full fat
cheese (preferably raw)
• Eat more liver & other organ
meats – try making liver paté
• Have half a slice of whole
grain sourdough bread –
butter it well
• Learn to soak your nuts to
make them more digestible –
most nuts are high in omega-6
– walnuts are better –
almonds, cashews, &
macademia nuts are lower in
omega-6 fats.
Satisfying food!
• Learn to make bone broths and
make low carb soups
www.traditional-foods.com/
bone-broth/
• Season with full mineral salts,
pepper and herbs
• Seek guidance on appropriate
supplements – for further info:
www.MercyViewMeadow.org
- find ‘vitamins,’ ‘minerals,’
‘cod liver oil’ on site map
25
So let’s review some cautions about
what you are likely to read…
From The New American Diet
More common
advice to be
cautious
about!
26
A few final words
Avoid:
• MSG (the ‘Pusher’)
• Aspartame/Equal,
Splenda
• GMO’s
• High fructose corn syrup
• Soy, unless fermented
• Processed foods with
strange ingredients
• Avoid corn, soy, canola
& other modern oils
Do:
• Buy organic or pastureraised foods
• Visit Phoenix Co-op
(Toledo Natural Food Coop) or Health Foods by
Claudia
• Join our Farm Club
(ask Kris about that)
• Visit
www.WAPFToledo.org “Local Food Sources”
Phoenix Co-op
1447 W Sylvania Ave,
Toledo
Health Foods by Claudia
3904 Secor Rd, Toledo
C/J Natural Meats and
Canal Junction Farmstead Cheese
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References
•
Primal Body-Primal Mind* - Empower your total health the way nature
intended, by Nora Gedgaudas
The Liberation Diet* - Setting America Free from the Bondage of Health
Misinformation, by Kevin Brown, CPT, NC & Annette Presley, RD, LD,
CPT
Eat Fat, Lose Fat* - The Healthy Alternative to Trans Fats, by Mary Enig
& Sally Fallon
Mastering Leptin - Your Guide to Permanent Weight Loss, by Byron
Richards, CCN
Good Calories, Bad Calories - Challenging the conventional wisdom on
diet, weight control, and disease, by Gary Taubes
Why We Get Fat and what to do about it, by Gary Taubes
http://180degreehealth.com/ - sort of aimed at men.
Perfect Health Diet* - Regain Health and Lose Weight by Eating the Way
You Were Meant to Eat, by by Paul Jaminet Ph.D. & Shou-Ching Jaminet
Ph.D.
*WAPF-friendly
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More References
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Trust Us, We're Experts! How Industry Manipulates Science and
Gambles with Your Future, by Sheldon Rampton and John Stauber
Nourishing Traditions - The Cookbook that Challenges Politically
Correct Nutrition and the Diet Dictocrats, by Sally Fallon and Mary
Enig
The Art and Science of Low Carbohydrate Living, by Jeff Volek, PhD,
RD & Stephen Phinney, MD, PhD
www.health-and-wisdom.com/magnesium.htm
Iodine, Why you need it, why you can’t live without it,
3rd Ed., by David Brownstein, MD
http://sugarfreegoodies.wordpress.com/* - Debunks HCG programs
Lots of links at Kris’s website - www.MercyViewMeadow.org - find
‘Carbohydrate Issues,’ ‘Cod liver oil,’ ‘minerals,’ etc. on site map
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WAPF-friendly versions
of the Paleo Diet
• Modern Paleo Principles
www.modernpaleo.com/principles.html
• Beyond Paleo - Chris Kresser, L.Ac, "Medicine for the
21st Century" - www.chriskresser.com
The RD nutritionist on board is very WAPF-friendly
• Aglaee Jacob, Your Paleo RD –
www.eat-real-food-paleodietitian.com/
• More at www.MercyViewMeadow.org – find “Paleo” on
the sitemap
Paleo Food Pyramid
Courtesy of
guiltykitchen.com
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Supplements that might be helpful
•
ThinMist http://www.thinmistweightlossspray.net/
– ThinMist’s unique formulation of amino acids and other nutrients helps the body
produce what’s known as HGH, or human growth hormones. The body does this
naturally in the pituitary glands, but as we age, the production level drops
drastically. A lower HGH level has a negative effect on metabolism, which in turn
doesn’t help weight loss.
•
•
garcinia-cambogia
Primal Lean from Dr. Sears
http://www.primalforce.net/WIR/WIR343/Advertorial_20131229_PrimalLean.
html
– The secret weapon is a West African herb named Irvingia gabonensis (IG) – or
“bush mango” as it is more commonly called by the natives.
– IG contains a natural substance that helps your body adapt to stress and normalizes
blood fats. It ramps up your body’s ability to melt fat and also may help promote
normal cholesterol.
– How does it work? Well, it helps improve your brain’s ability to send “fat-melting
signals” to your body in order to help curb your appetite and melt excess fat by
burning it as energy.
Wishing you the best!
Kris Johnson, MS Nutrition,
www.MercyViewMeadow.org
[email protected]
4419-836-7637
Lisa Bowe, C.H.P., Health Counselor,
419-262-1023, [email protected]
Weston A. Price Foundation Chapter Leaders
www.westonaprice.org
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