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Transcript of The Healing Properties of Food
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THE HEALING PROPERTIES
OF FOOD
EcoCare 2009Facilitator: Ashley Smyth, RHN,
NNCP, HBSc
19 October 2009
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FACILITATORASHLEY SMYTH, RHN, NNCP, HBSc
• Registered Holistic Nutritionist and professional
member of the Canadian ssociation of Natural
Nutritional !ractitioners
• "raduate of the Canadian #chool of Natural
Nutrition
• Honours $achelor of #cience %&ni'ersit( of
)aterloo*
• O+ner of !ure ,italit( in Chatham- ON- o.ering:
• Nutritional consulting
• )ellness plans and deto/ication support
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SEMINAR OVERVIEWTo!y "e "#ll$
• iscuss the histor( of the human diet
• 3dentif( the leading causes of death in Canada
4 diet• #cientic literature re'ie+ 'ersus impro'ing
diet for cardio'ascular disease- cancer- and
5(pe62 diabetes• iscuss ho+ +e should be eating
• iscuss eating locall( and creating mindfulness
• Ho+ do +e get our patients on board +ith a
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THE H%MAN DIET & ANOVERVIEWI' the (e)#''#')
• 4 million years ago – Australopithecus (bipeds)
• diet mainl( consisting of plant foods
• possibl( also small animals
• 2 million years ago – Homo habilis
• changes in tooth characteristics as +ell as introduction of tools
indicates a shift to+ards an omni'orous diet
• ma8orit( of meat +as most liel( carrion left b( predators
• 1.5 million years ago – Homo erectus (“upright man”)
• stature and brain 'olume more lie humans than apes
• increasingl( sophisticated hunting tools and rst use of re circa
00-000 (ears ago increased digestibilit( and nutritional 'alue of
meat ; brain de'elopment
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THE H%MAN DIET & ANOVERVIEW
I' the m#le
• 200,000 years ago < Homo sapiens
• diet largel( composed of gathered plants-
supplemented +ith meat hunted b( increasingl(
sophisticated hunting strategies
• co'ered appro/imatel( 10 m per da( in search of food
• anal(ses on preser'ed seletons indicate similar height
to modern da( man +ith no signs of serious nutritional
deciencies
• isolated communities- such as the =ung #an of the
=alahari esert in #outhern frica- still follo+ this
lifest(le- resulting in a consumption of o'er 100 di.erent
plant species- se'eral di.erent animal proteins- and
sometimes insects ; 'irtuall( no cardio'ascular disease-
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THE H%MAN DIET & ANOVERVIEW
P*ese't !y
• +, to +-, ye!*s !)o < the dawn of
agriculture
• it is belie'ed that climate change and subse>uent
temperature increase caused decline of a'ailable foodsources- mainl( game
• +heat- corn- rice- and potato %in this order* +ere the
rst culti'ated crops at ? completel( disparate regions of
the +orld
• mil +as introduced as a food source as sheep- goats-
and co+s +ere domesticated 9-000 (ears ago ; 0@ of
+orldAs population are unable to digest mil due to loss
of lactase upon adulthood
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DIETARY HABITS THRO%GHO%TEVOL%TION
dapted from $Bli'eau- R- and "ingras- Eating )ell- Di'ing )ell: n E'er(da( "uide for
Optimum Health cClelland 4 #te+art Dtd- 5oronto- 2009
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CHANGES IN THE H%MAN DIET
#ource: Eaton- #$- et al 199 !aleolithic nutrition re'isited: t+el'e6(earretrospecti'e on its nature and implications European Journal of Clinical
Nutrition- 1: 20621
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LEADING CA%SES OF DEATH
#ource: #tatistics Canada Online +++statcangcca#tatistics are for all ages- both se/es in all of Canada
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CARDIOVASC%LAR DISEASE
Wh!t oes th#s #'cl.e/• (ocardial infarction
• Cerebro'ascular accident
• eep 'ein thrombosis and pulmonar(
embolism
• Rheumatic heart disease
• Congenital heart defects
• !eripheral arter( disease
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CARDIOVASC%LAR DISEASEA DISEASE OF INFLAMMATION
amage to heart and blood 'essels
Fatt( pla>ue High blood
pressure
Reduces blood Go+ !la>ue rupture
5hrombosis
Heart attac #troe
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CARDIOVASC%LAR DISEASETHE ROLE OF CHOLESTEROL
• precursor of bile acids and se/ hormones
• re>uired for manufacture of cellular
membranes and ner'e sheaths$&5 cannot be transported easil( in the blood
5agged b( lipoproteins
HD DD
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CARDIOVASC%LAR DISEASETHE ROLE OF CHOLESTEROL
• HD cholesterol ; transports e/cessi'e
cholesterol from blood and tissues to li'er to be
metabolied and remo'ed from bod(• possibl( reduces inGammation in bod(
• DD cholesterol ; causes damage +hen
e/cess is stored in the lining of blood 'essels ;attaced b( free radicals and o/idies ;
damages arter( 4 acti'ates immune s(stem to
repair damage ; inGammation
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HEART DISEASE PREVENTIONA D#et!*y A00*o!ch
EAT LESS EAT MORE
#imple carbs#ugar and
associates)hite Gour)hite rice
Comple/ carbsFruits
,egetablesDegumes)hole grains
#aturated 4
5rans fats
!ol(unsaturated 4
mono6unsaturatedfats
0@ dar chocolate"reen teaRed )ine
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HEART DISEASE PREVENTIONRel!t#o' (et"ee' choleste*ol !'
c!*(ohy*!te so.*ceSt!)e+
St!)e-
St!)e1
St!)e2
#ource: )init- - et al 19? E.ect of dietar( carboh(drate on serumcholesterol le'els Archies of !iochemistr" and !ioph"sics- 10I: 69
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HEART DISEASE PREVENTIONF*.#ts, Ve)et!(les, !' Whole G*!#'s
• #ignicant reduction of heart disease +ith intae of:
• green 'egetables
• cruciferous 'egetables
•
est#m!te th!t e!ch !#ly 0o*t#o' o3 3*.#ts !'4e)et!(les *e.ces *#s5 o3 co*o'!*y #se!ses (y
26 and th!t (y *e0l!c#') "h#te (*e! "#th "hole
)*!#'s c!' *e.ce the *#s5 o3 he!*t #se!se (y
267
• pro'ides protection +ith ph(tochemical compounds
and antio/idants- ber- 'itamins and minerals
%specicall( folic acid and 'itamins $12 and C*
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HEART DISEASE PREVENTIONF!ts !' Choleste*ol
Ty0e o3 F!t M!#' So.*ces LDLLe4els
HDLLe4els
5rans !rocessed foods andcommercial baed goods-shortening- deep fried
foods- fast foods
J K
#aturated )hole mil- butter- cheese-red meat- coconut andpalm oils- lard
JJ
!ol(unsaturate
d %omega6L*
Canola oil- Ga/seed- chia
seeds- fatt( sh %salmon-sardines- macerel- tuna*-+alnuts
K J
ono6unsaturated
Oli'es and oli'e oil- canolaoil- cashe+s- almonds-peanuts- a'ocadoes
KJ
dapted from $Bli'eau- R- and "ingras- Eating )ell- Di'ing )ell: n E'er(da( "uide forOptimum Health cClelland 4 #te+art Dtd- 5oronto- 2009
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HEART DISEASE PREVENTION
Ho" m.ch 3!t/• man( studies ha'e demonstrated that
incidence of heart disease and cholesterol
le'els isnAt related to the amount of total fat-
but the #ind of fat consumed
•
e/amples include traditional diets of thepopulations of the 3nuit and the island of
Crete
• D on iet heart stud %be an in 19II*
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HEART DISEASE PREVENTION
8Yo. c!' l#4e to (e !
h.'*e #3 yo. )#4e .0 !llthe th#')s th!t m!5e yo.
"!'t to l#4e to (e !
h.'*e9
M )ood llen
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HEART DISEASE PREVENTION
It:s 'ot !ll th!t (!7• ;6 !*5 chocol!te ; cacao pol(phenols ha'e
been pro'en to dilate arteries %b( releasing NO* and
decrease platelet aggregation il pre'ents the
absorption of the pol(phenols
• G*ee' te! ; studies ha'e sho+n that green tea
reduces mortalit( rates b( 2@ for coronar( disease
and 0@ +ith stroe
• Re W#'e ; contains the po+erful antio/idant
res'eratrol has been sho+n to restrict the formation
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CANCERThe most feared of all diseases
Cell #4#s#o'
I'#t#!l m.t!t#o'
P*e<c!'ce*o.s cells
He!lthy (oy %'he!lthy
(oy
%'3!4o.*!(le co'#t#o's F!4o.*!(le
Co'#t#o's
Cells est*oye
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CANCERWh!t c*e!tes !' un3!4o.*!(le
e'4#*o'me't/
#ource: $Bli'eau- R- and "ingras- Eating )ell- Di'ing )ell: nE'er(da( "uide for Optimum Health cClelland 4 #te+art Dtd-
5oronto- 2009
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CANCERWh!t c*e!tes !' 3!4o.*!(le
e'4#*o'me't/
• Dargest stud( e'er conducted on the lin bet+een
lifest(le choices and cancer: merican 3nstitute for
Cancer Research and Fonds ondial de Recherche
contre le Cancer %FRC* Report on $oods% Nutrition%
&h"sical E'ercise and the &reention of Cancer Alobal &erspectie
• published in fall 200
•
00-000 studies e'aluated
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+ RECOMMENDATIONS BYFMRC
1 #ta( as slim as possible- +ith a $3 bet+een 21 and 2L
2 $e ph(sicall( acti'e for at least L0 minutes a da(
L 'oid soft drins and eep consumption of calorie6rich foods to
a minimum
? Eat generous amounts of a 'ariet( of fruits- 'egetables-
legumes- and +hole grains
Reduce consumption of red meat to 00 grams per +ee
Dimit dail( consumption of alcohol to 2 glasses for men- 1 for
+omen
Dimit consumption of salt( picled foods
I onAt use cancer pre'enting supplements
9 others should breast6feed their children for months
10 Cancer sur'i'ors should follo+ the recommendations gi'en
dapted from $Bli'eau- R- and "ingras- Eating )ell- Di'ing )ell: n E'er(da( "uide forOptimum Health cClelland 4 #te+art Dtd- 5oronto- 2009
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CANCER PREVENTIONFoos = o3
0!*t#c#0!'tsTy0e o3 c!'ce* Re.ce
*#s5 >6?
Cruciferous'egetables ?-909 $ladder 0?-L09 Dung L0
29-L1 !rostate 0
5omatoes ?-L !rostate 2
Citrus fruits 21-? #tomach- esophagus 2
"reen 'egetables%dietar( folate*
I1-922 !ancreas
11-99 $reast %post6menopause*
??
Dignans I-0?9 $reast %post6menopause*
2I
Carrots ?90-I02 Head and nec ?pples- pears-plums
?90-I02 Head and nec LI
"reen tea 9-10 Colorectal
,egetable oils andnuts
29-L?? !rostate L2#ource: $Bli'eau- R- and "ingras- Eating )ell- Di'ing )ell: nE'er(da( "uide for Optimum Health cClelland 4 #te+art Dtd-
5oronto- 2009
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CANCER PREVENTION
#ource: $Bli'eau- R- and "ingras- Eating )ell- Di'ing )ell: nE'er(da( "uide for Optimum Health cClelland 4 #te+art Dtd-
5oronto- 2009
Phytochem#c!l 0l!'t com0o.'s
!harmacological etabolic
e.ects e.ects
nticancer Cell 3ncreased Reduced
c(toto/icit( en'ironment bioa'ailabilit(
calorie intae
3mmuno6 nti6 nti6
ecrease
modulator inGammator( angiogenic in
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CANCER PREVENTIONA #et!*y !00*o!ch
• C*.c#3e*o.s 4e)et!(les ; high content of glucosinolates
that act to increase our immune s(stem reaction- as +ell as
increasing free radicals that ill cancer cells
• boiling causes a @ loss of glucosinolate content
• best steamed- micro+a'ed- or stir6fried %al dente* ; no
loss
• All#.m ; garlic- onions- chi'es- lees
•
lined to sulphur compounds %eliminate to/ic substances*• particularl( helpful for stomach and colon cancer garlic also
pre'ents cancer cell gro+th
• G*ee' te! ; rich source of catechins %1L of lea'esA +eight*
pre'ents microtumours from de'eloping ne+ blood 'essels
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CANCER PREVENTION• C#t*.s 3*.#ts ; anticancer e.ect probabl( lined
to
1monoterpenes ; bloc protein acti'it( in'ol'ed in
tumour gro+th- as +ell as reducing tumours abilit(
to in'ade ad8acent tissue
2Fla'anones ; preser'es blood 'essel structure-
pre'enting inGammation and depri'ing tumour of
food• grapefruit compounds bloc the s(stems in the
li'er from eliminating anticancer molecules-
increasing o'erall le'els
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CANCER PREVENTION• S.0e* 3*.#ts ; berries ; contain the pol(phenols
ellagic acid and delphinidin ; bloc angiogenesis
• pomegranate ; high content of punicalin-
punicalagin- and ellagic acid
•antio/idant acti'it( L times that of red +ine or
green tea
• 'er( helpful +ith prostate and lung cancer
•
Soy ; rich in ph(toestrogens- specicall(isoGa'ones
• reduces ris of breast cancer onl( if consumed
before pubert(
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CANCER PREVENTIONThe *ole o3 #'@!mm!t#o'
• helps pre6cancerous cells de'elop into mature
cancer cells b( increasing N mutations caused b(
free radicals
A't#<#'@!mm!to*y 3oos
• Re "#'e ; res'eratrol
•
T.*me*#c ; curcuma ; highest anticancerproperties of all
• G#')e* ; gingerol
•
Ome)!<1:s ; produces H and E!
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CANCER PREVENTIONImm.'omo.l!to*s
• increase the abilit( of the immune s(stem to
identif( and destro( an( potentiall( harmful cells-
including cancer cells
Foos !s #mm.'omo.l!to*s
• P*o(#ot#cs ; (ogurt- fermented foods ;
benecial bacteria in the gut- specicall(
bidobacteria- and lactobacillus acidophilus
• increases immune function against foreign
in'aders
• M.sh*ooms ; contain pol(saccharides
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CANCER PREVENTION• Se!"ee ; specicall( ombu and +aame ;
high content of
1Fuco/anthin ; carotenoid famil( ; e/tremel( high
anticancer acti'it(- specicall( seen for prostate
cancer %e'en higher than l(copene in tomatoes*
2Fucoidan ; pre'ents gro+th of cancer cells
•C(toto/ic acti'it( as +ell
•Reduces inGammation
•3ncreases benecial immune acti'it(
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TYPE<- DIABETESGlo(!l I'c#e'ce o3 Ty0e<- D#!(etes
#ource: Dieberman- D# 200L ietar(- e'olutionar(- and moderniinginGuences on the pre'alence of t(pe 2 diabetes Annual *eiew of
Nutrition- 2L: L?6L
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PREVENTING TYPE<-DIABETESAo0t#') ! he!lthy l#3estyle c!'
0*e4e't .0 to 6 o3 Ty0e<- #!(etes
c!ses777
+Re.ce s#m0le s.)!*s ; learn ho+ to read food
labels to nd Phidden sugarQ
•3n 2001- Canadians ate an a'erage of 0 grams of sugar
per da( 12 teaspoons
Doo for the names: sugar- sucrose- de/trose- fructose-
corn
s(rup- malt sugar- cane sugar8uice
) + te!s0oo'
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PREVENTING TYPE<-DIABETES- E!t lo"e* )lycem#c lo! 3oos calculated b(
multipl(ing the gl(cemic inde/ %a measure of ho+ a
food increases blood sugar in comparison to pure
glucose* b( the amount of carboh(drates in a ser'ing
of food
• Foc.ses o' "hole )*!#'s, 4e)et!(les, 3*.#t, !'
le).mes
• 3n 2 ma8or studies follo+ing health professionals o'er
a span of L0 (ears %NursesA health stud( and Health
professionals follo+6up stud(* found that participants
+ho ate the e>ui'alent of a bo+l of oatmeal and 2
pieces of +hole +heat bread % g of +hole grains*
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#ource: Foster6!o+ell- =- et al 2002 3nternational table of gl(cemic inde/ and gl(cemicload 'alues: 2002 American Journal of Clinical Nutrition- : 6
Foo Glycem#c I'e Glycem#c lo!
High Doad
Corn Gaes I 2
)hite bread I 9
#+eetened cereals 0
!otato chips I0 L9
Chocolate cand( 0 ?2
edium Doad
)hole +heat bread 0 2?
$anana 1L
$asmati rice 0 12
pple LI
$oiled potato 9
Do+ Doad
Dentils 22 ?
Carrots I
Nuts 1 1
"reen $eans L0 1
"reen 'egetables-mushrooms- tomatoes
10 1
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PREVENTING TYPE<-DIABETES1 M!5e he!lth#e* 3!t cho#ces certain saturated
fats ha'e been sho+n to indirectl( cause insulin
resistance %inGammation*
• Omega6L fats impro'e the insulin response of our
organs- and oleic acid %oli'e oil* reducesinGammation- impro'ing insulin response
2 S0#ces7
•
C#''!mo' impro'es glucose tolerance- interferes+ith gl(cation products that harm blood 'essels
• !m!#c!' !lls0#ce, (l!c5 0e00e*, !' thyme
bloc gl(cation
• T.*me*#c reduce blood lucose anti6inGammator
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HOW TO EATT!*)et
o*)!'system
P!*!sym0!thet#c
eects
Sym0!thet#c eects
igesti'e s(stem 3ncreases smoothmuscle mobilit(%peristalsis* andamount of secretion ofdigesti'e glandsSrela/es sphincters
ecreases acti'it( ofdigesti'e s(stem-constricts digesti'esphincters
Di'er No e.ect Causes glucose to bereleased into blood
$lood 'essels No e.ect Constricts 'isceral andsin 'essels- dilates
those in seletalmuscles and heart
#ali'ar(- lacrimalglands
3ncreases productionof sali'a and tears
3nhibits functionS resultis dr( mouth and dr(e(es
#ource: arieb- EN Essentials of human anatom( 4 ph(siolog(-eighth edition !earson Education- 3nc- #an Francisco- 200
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HOW TO EAT
1 o not eat big- hea'( meals +hen (ou are
stressed
2 o not eat meals too late at night
L Eat smaller meals throughout the da(
? Eat +ith (our famil( %unless the( stress (ou out*
Eat at the dinner table
5ae (our time ; che+- che+- che+
Eat food +ith a minimal ingredient list- or none
at all
I Eat food prepared +ith lo'e
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WHY %SE N%TRITION FORHEALING/
Ch#m0!'Jee E!m0le
• Chimpanees are able to choose specic foods-
some that the( +ould not normall( eat- as
e.ecti'e treatments for parasites and in8uries
sustained from ghting
• 3f chimps can do it- +h( canAt +e7
• Cheap
• Do+ incidence of side e.ects
• O.ers 'ariet(
•
Completel( able to be personalied
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FACING OPPOSITION
T1 e/cuse for a patient not changing diet or
lifest(le:
35 R&N# 3N U F3DU
8Ge'es lo! the ).', (.t
e'4#*o'me't 0.lls the
t*#))e*9M r a'id Heber %irector- &CD Center for Human
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FACING OPPOSITION• studies on identical t+ins sho+ that the ris of
de'eloping the same cancer is less than 1@
• adopted children +hose adopted parents died of
cancer ; times cancer ris
•
if biological parents died of cancer ; no increasedris
• 3nuit in Canada eating the traditional diet high in fat
had 'irtuall( no heart disease or atherosclerosis- but
no+ ha'e the highest rates of diabetes and heart
disease +hen eating traditional +estern food
• Vapan has a 'er( lo+ incidence of breast and prostate
cancer- but +hen Vapanese people mo'e to the &#-
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FACING OPPOSITIONT2 e/cuse for a patient not changing diet or
lifest(le:
3 CN V 5=E #&!!DEEN5#
• supplements ha'e been sho+n to ha'e a decreased
ris of certain cancers- C,- and diabetes
• ha'e also been sho+n to increase ris in certain cases
%breast cancer*
• ha'e none of the benets of ber
• does not include social aspect of eating
• to date- o'er 20-000 ph(tochemicals in food ha'e
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FACING OPPOSITION
Wh!t yo.* 0!t#e'ts 0.t #'
the#* mo.th #s o'e o3 the
th#')s th!t they DO h!4e
co't*ol o4e*
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EATING LOCALLY & CREATINGMINDF%LNESS
• food is the one thing that e'er( human being has in
common
• pa( attention to +hat (ou are putting in (our bod( ;
if (ou canAt pronounce it- donAt eat it
• go to the local farmerAs maret to see +hat is in
season- +hatAs fresh- and +ho is gro+ing (our food ;
usuall( cheaper
•
+hat is in season usuall( indicates +hat (our bod(needs for the climactic conditions around (ou ; light
foods in summer- etc
• fostering an attitude of appreciation for (ourself and
WALKING INSTEAD OF
7/23/2019 The Healing Properties of Food
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WALKING INSTEAD OFR%NNING
• start b( increasing fruit and 'egetable intae b( 1 per
da(- increasing the total intae each +ee
• drin more +ater b( slo+l( diluting 8uice until entirel(
+ater
•
tr( green tea• start b( maing one entire meal from scratch ;
#unda( dinners
• start a dinner time routine ; turn o. the 5,- stop
reading a boo- and 8ust focus on the food in front of
(ou
• tr( one ne+ foodfruit'egetable per +ee
• educate themsel'es ; tae accountabilit( and control