Jeanne Peters RD Nourishing Wellness Medical Center Redondo … · 2017-04-25 · Do dietary lectins cause disease? BMJ. 1999 Apr 17;318(7190):1023-4. PMID: 10205084 Duhig, Charles.

Jeanne Peters RD Nutrition Director

Nourishing Wellness Medical Center Redondo Beach, CA

Objectives

Briefly, review the impact of diet on inflammation and chronic disease

Examine the beneficial foods found in an anti-inflammatory diet

Review meal ideas, tips and your personalized plan of to action to improve your meals and health.

Let’ s Get Started!

The Connection Between Disease and Chronic Inflammation

Testing for Chronic Inflammation Blood tests that can detect chronic inflammation

include: High sensitivity C-reactive protein (hs-CRP) fibrinogen tumor necrosis factor-alpha (TNF-α)-cytokine interleukin-1 beta (IL-1β) interleukin-6 (IL-6) interleukin-8 (IL-8)

The Connection between Diet and Chronic Inflammation

Americans get 50% of calories from processed foods:

1. Sugar 2. Refined Grains/Flour/ Gluten 3. Industrial Seed Oils : Canola,

soybean, safflower corn, cottonseed and other oils high in Omega- 6 fatty acids

Favorite Books to Learn More About Impact of Grains on Health

What is the Best Diet for Decreasing Inflammation?

Paleo benefits

From Mark Sisson, Primal Palate

6 Habits that Can Optimize Health

1. Select a Rainbow of Colorful Vegetable & Fruits 2. Add in Cultured Foods to Heal Your Gut 3. Choose Lean Quality Protein 4. Focus on Healthy Fats 5. Enjoy Plenty of Healing Herbs and Spices 6. Take a Green Tea Break

Health Habit #1: Eat a Rainbow of Color on Your Plate

Aim for a Pound of Produce a Day 3 Fist Size of colorful vegetables + 1 fist Size of fruit/day

A serving is: 1 cup of any berries 1 medium apple or other

fruit 1 cup of leafy vegetables 1/2 cup of cooked or raw

vegetables 1 green or veggie drink

made w/ mostly veggies

Health Habit #2- Enjoy a serving of Probiotic rich, naturally cultured foods daily

• Kefir or quality yogurt-try one that’s made from coconut milk

Fermented sauerkraut & Cultured pickles Raw Apple Cider Vinegar Kombucha beverage Miso Tempeh

Health Habit #3 : Eat Lean Quality Protein Best choices are: Grass fed, pasture raised meat

and poultry, wild game, free range eggs

Wild caught fish Small amounts of Fermented

Soy products like tempeh, natto,

High quality whey or egg protein powder or hypo-allergenic rice/pea protein,

Contain higher levels of CLA - conjugated linoleic Acid Anti-carcinogenic Reduces body fat Anti-inflammatory Improves blood lipids

Grass fed beef /poultry has an omega 6:3 ratio of 0.16 to 1

; Grain fed can have an omega 6:3 ratio higher than 20:1 Higher in protein Safer due to relative absence of E. coli 400% more Vitamin A 300% more Vitamin E 100% more iron 75% more Omega-3 78% more Beta-carotene

Dr. TilakDhiman, Professor, Utah State University, Utah

Health Benefits of Grassfed Meats and Pasture Raised Poultry

Aim for wild caught seafood vs. farm–raised

Best Bets: Sardines Flounder Haddock Herring Alaskan Sockeye

Salmon (wild Pacific)

From the Environmental Working Group http://www.ewg.org/files/fishguide.pdf

Quick Tip: Supplement Wisely with Omega-3 fatty Acids

Lowers Inflammation- A higher intake of

omega-3 fatty acids is associated with lower levels of markers of TNF-α activity, CRP, and IL-6.

Promotes insulin sensitivity Improves mood Acts like a ‘blanket’ around the nerves Fish: Aim to eat oily fish at least twice a

week. Sardines, Salmon, Black Cod

Fish Oil Dose: Aim for 1-2 grams/day of a product containing both EPA and DHA. Look for molecularly distilled products certified to be free of heavy metals and other contaminants.

Health Habit #4: Choose Quality Fats

Omega 3 Omega 6 Omega 9 Saturated Fat

Fish oil or cod liver oil Flax seed oil DHA and EPA supplements All Algaes like Chlorella, Spirulina and Blue-Green

Borage oil (GLA) Evening primrose oil (GLA)

Black currant oil (GLA)

Olive oil Avocado Nuts/seeds

Coconut oil Palm/Red Palm oil Animal fats – ghee/dairy, bacon Duck fat Butter

Nuts/seeds and their oil Hemp seeds/oil (GLA)

AVOID OILS BELOW

Vegetable oil: canola, safflower, corn, soy oils

Health Habit #5: Add Herbs and Spices

West, Sheila G., Skulas-Ray, Ann C. Spices and Herbs May Improve Cardiovascular Risk Factors. Nutrition Today. September/October 2014;49(5): p S8-S9.

Turmeric: Science confirms it is as effective as 11 common drugs

Over 5600 peer-reviewed and published biomedical studies avail at Pubmed-

It compares favorably to a variety of conventional medications, including: Lipitor Corticoidsteroids Metformin Prozac Aspirin, ibuprofen, naproxen,

indomethacin, diclofenac, dexamethasone, and tamoxifen

Health Habit #6: Enjoy a Cup of Green Tea

Tip: Enjoy a Cup of Matcha

Health Habit: Enjoy dark chocolate Look for dark chocolate

with 70-85% cacao solids and 10 grams of sugar or less/ serving

Aim for brands that contain cacao butter

Good brands: Lilly’s, Lindt Tip: Enjoy with a few nuts

or fresh berries for more sensory taste experience

Eat slowly and mindfully to enhance the pleasure and reduce portion

Lilly’s is sweetened only with Stevia

Tip: Select a Dark Chocolate with least amount of sugar/ serving

What is the Best Diet for Decreasing Inflammation?

Paleo benefits

From Mark Sisson, Primal Palate

Plan of Action: Identify 1-3 Habits You Are Inspired to Change

References The Academy of Nutrition and Dietetics. “Inflammation and Diet” by

Marisa Moore MBA, RDN, LD. September 1, 2014. http://www.eatright.org

Dr. Weil’s Anti-inflammatory Diet. http://www.DrWeil.com http://www.health.harvard.edu/staying-healthy/foods-that-fight-

inflammation http://umm.edu/health/medical/altmed/herb/turmeric https://authoritynutrition.com/13-anti-inflammatory-foods/ Freed DL. Do dietary lectins cause disease? BMJ. 1999 Apr

17;318(7190):1023-4. PMID: 10205084 Duhig, Charles. (2012). The power of habit: Why we do what we do

in life and business. New York: Random House. Hyman, Mark. (2012) The blood sugar solution: The ultrahealthy

program for losing weight, preventing disease and feeling great now. New York: Little, Brown. 2011

How to Stay in Touch~

Email me at [email protected] or sign your name at the back of room to receive a copy of the slide presentation, an anti-inflammatory meal planner, shopping list, and recipes

Go to Facebook or www.Nourishingwellness.com for more tips on healthy living