FDN Module 10: D.R.E.S.S. for Health Success Program: D for DIET
What does the Diet portion of the dress plan, always include?
- Test for Metabolic Type and Food Sensitivities ASAP, - Provide customized diet plan focused on eating a varied whole food diet minus foods bad for everyone and foods to which they are sensitive - Work with client to balance blood sugar - Help tweak macronutrient ratios using the DCR - Have avoid sugar and alcohol for 3 months - Until you have results of a food sensitivities test, avoid dairy & grains - Ensure adequate water intake - Focus on positives - what they can eat vs. what they cannot - As the client benefits from eliminating reactive foods, they learn how to listen to their body, becoming more aware of the effects that foods have on their health
What are the problems with sugar?
1. It contributes to Metabolic chaos; 2. Highly addictive and toxic 3. Can spike blood sugar levels within minutes, and over time it decreases the ability of insulin to perform its job of making the cells take up glucose, which leads to insulin resistance and diabetes. 4. It is not needed for immediate energy 5. It decreases immunity, by inhibiting neutrophils, the immune cells responsible for engulfing and destroying pathogenic microorganisms. 1 Study: 100 g of sugar will inhibit the immune system by 50% for up to 5 hrs. 6. Strongly implicated in gut dysbiosis and candida overgrowth, as well as tooth decay, PMS, depression, ADHD, cardiovascular disease, degeneration of bone & tissue, as well as cancer. 7. Some portion of it (due to the fructose) must be converted to fat.
What are the factors influencing blood sugar balance?
1. Stress response - e.g. epinephrine (adrenaline) stimulates the breakdown of glycogen into glucose to raise blood sugar levels. If the stress response is activated too often, maintaining blood sugar balance becomes more difficult. 2. Glycemic response - is how fast glucose is absorbed from a meal, how high blood glucose rises, and how quickly it returns to normal. A low glycemic response is the ideal (i.e. slow glucose absorption, with only a small rise in blood glucose, and a smooth return to normal levels). A high glycemic response is an unhealthy response (i.e. rapid glucose absorption, a surge in blood glucose, followed by glucose levels plunging to below normal).
How much water do we need?
A general rule of thumb, the amount of pure water per day to maintain hydration is 1⁄2 bodyweight in ounces (ie. someone weighing 160 lb. would need 160 ÷ 2 = 80 oz. pure water per day). Note: the actual amount required depends on many factors including whether they eat a diet rich in fruits and vegetables, the climate and activity levels which influence the amount of water lost through sweat, and certain health conditions (like, fever, diarrhea, kidney disease, urinary tract infection, constipation, diabetes, arthritis, pregnancy, and many skin conditions) which all increase the body's requirement for water
What about drinking alcohol?
Alcohol contributes to metabolic chaos, in many ways, including: - Alcohol is a diuretic and contributes to dehydration. - Excess alcohol stresses the liver. - It can exacerbate symptoms of yeast infection. - It can increase blood sugar levels. - Calorie-rich, displacing nutrient-rich calories in the diet, may contribute to weight imbalance - It depletes vitamins A, B1, B2, B3, B5, B6, B9, B12, and K, copper, magnesium, potassium, and zinc. - It decreases zinc absorption and increases urinary zinc excretion, which is needed for the production of HCl. Note: Over 50% of people who drink moderate to high amounts of alcohol are severely zinc deficient. Take your zinc if you drink :) Best to avoid drinking for at least 3 months to encourage healing. Hard liquor, with dinner, is the best thing you can do.... if you're going to drink.
What are anti-nutrients?
Anti-nutrients are, usually plant defense, which take nutrients away from us, because it takes nutrients to metabolize these things but they do not provide them in return. They are found in refined foods such as white flour, rice, and sugars. They include: Phytic acid, Oxalic acid, tannins, goitrogens, etc.
What about artificial sweeteners?
Artificial sweeteners have been found to increase weight gain, likely because they slow metabolism and increase appetite. Note: Saccharin and sucralose have been linked with several disorders, including cancer & many hormonal, immunological, and neurological conditions; and aspartame accounts for more than 75% of adverse reactions to food additives reported to the FDA, including cancer, asthma, depression, epilepsy, and diabetes.
What is the role of carbohydrates?
Carbohydrates are a source of energy and fiber in the body. It is also used a structural component of cell membranes. Note: Some people have a strong hereditary need for a diet high in carbohydrates; others tend to burn them too quickly, and experience undesirable results such as symptoms of irritability, food cravings, thinking about food a lot,and fatigue.
What about cholesterol?
Cholesterol is a waxy substance found in most body tissues, with high amounts in the liver, brain, nervous tissue, and blood. Cholesterol is primarily produced by the body (20% in the liver, and 80% in other tissues) from fragments of carbohydrate, protein, and fat. Only small amounts come from the diet (meats, animal fats, dairy products, and egg yolks). How is it used? Cholesterol is carried from the liver to the body cells by LDL (low density lipoprotein), where enzymes liberate the cholesterol so it can be used by the cell for various functions including: - As a structural component of the cell membrane; - To make steroid hormones (sex hormones and adrenal hormones); - To make vitamin D (necessary for bone health, immunity, and mood); - To make bile salts (essential for fat assimilation) Excess cholesterol is carried to the liver by HDL (high density lipoprotein) where it can be excreted in the bile (and is re- circulated). Important Note: High levels of LDL (recognized as bad) indicates lots of fats are being distributed to the cells. High HDL (recognized as good) indicates lots of fats are being taken away from the cells. Like everything, the best case is a proper ratio.
What are the elements and sources of complex carbohydrates?
Complex carbs: or polysaccharides (consisting of more than two sugar molecules) are primarily found in starches and fiber. Note: these should make up the bulk of your carbs.
What does the D in DRESS stand for?
D stands for Diet. It's the first letter, because its the most important.
What about dairy?
Dairy can be a bit controversial, because it does have some nutritionally beneficial elements, but it may or may not be tolerated; it can be healthy for some individuals but inflammatory for others. There are two main problems, that some people have: 1. Milk protein (casein) is one of the most difficult proteins to digest. 2. Milk sugar (lactose) Many people lack intestinal lactase, the enzyme that digests lactose. Some individuals possess a gene that allows continued production of lactase after weaning. However, with gut dysfunction (damage to the lining of the small intestine), ability to produce lactase is impaired. 3. Milk proteins commonly cross-react with gluten. 👇 Note: If dairy is tolerated, raw is best, as it contains the enzymes to help digest & absorb nutrients. Purchase only if organic and derived from pasture-fed cows. Avoid pasteurized, homogenized milk and processed cheeses.
What is dehydration?
Dehydration occurs when there is not enough water, causing the blood to become viscous. The heart needs to work harder to move the blood around the body, blood circulation becomes less efficient, and body functions (previous slide) become impaired. Common signs and symptoms include: Thirst, Dry skin, Dark-colored urine, Dry mouth, Brain fog, & Headache. Important Note: If chronic, increased heart rate and high blood pressure can occur, along with muscle cramps and fatigue, dizziness, vomiting and possibly unconsciousness.
What about coffee?
Drinking coffee also contributes to Metabolic Chaos, in many ways, including: - Coffee is a diuretic and contributes to dehydration, - - Caffeine is a stimulant that causes the liver to release glucose into the blood contributing to blood glucose imbalances. Note: Drinking coffee with meals causes gastric emptying too soon, which can lead to inflammation and nutrient deficiencies. The tannins in coffee interfere w/ mineral absorption. When consumed with a meal, coffee can reduce iron absorption by 40%.
What is the dominance factor?
Each person will be either ANS dominant or Oxidative System dominant. You need to know that in order to determine which system needs to be balanced more.
What about eggs?
Eggs are a good source of complete protein, omega-3 fatty acids, lutein, zeaxanthin, choline, selenium, phosphorus, vitamin A, vitamin D, and B vitamins, but may or may not be tolerated and may be healthy for some individuals but inflammatory for others because certain enzymes in egg whites can be problematic. In the case of autoimmune disease or leaky gut, it may be best to avoid eggs until a food sensitivities test is run. Note: Choose organic eggs from pastured free-range poultry (contain more of the healthy omega-3 fats). Important Note: Consider the BloodPrint One from Immunolabs (MDP), which is able to distinguish between the white & the yellow of an egg intolerance.
How does food regulate metabolism?
Every cell is pre-programmed and knows exactly what to do and how to do it properly. But...Only the correct diet allows that genetic, cellular "good health program" to run to completion... Different metabolic "types" require different kinds of food. Tens of thousands of biochemical reactions take place daily in metabolism, and every one of them, is governed by a small number of Fundamental Homeostatic Controls (FHCs). Every food & nutrient has a stimulatory or inhibitory effect, on one side or other, of one or more of the FHCs" ~ Bill Wolcott
What is the FDN Approach for Diet?
FDN's treat the client holistically and individually, based on the concept of biochemical and metabolic individuality. Each person has unique nutritional requirements dependent upon genetics, physiology, pathology, environmental factors, medications, psychological factors, and lifestyle. Note: Being able to customize dietary recommendations to the needs of the individual increases successful outcomes, enhances compliance, and empowers the client to be in control and make good dietary choices.
What is the role of fats?
Fats have many roles in the body, including: 1. a source of energy; 2. drive metabolic processes, help heat the body and move muscles; 3. component of cells and cell membranes (maintains fluidity, enhances hormone and neurotransmitter cell communication); 4. precursors for molecules (e.g. prostaglandins) that regulate cell functions; 5. covers the nerves, allowing for proper nerve transmission; 6. cushions and insulates internal organs; 7. waterproofs the skin; 8. transports fat-soluble vitamins A, D, E, K; 9. increases absorption of calcium and magnesium; 10. Provide a feeling of satiety and prolong digestion (slows release of sugars into the blood)
Why is fiber so important?
Fiber, which forms the structural parts of plants, made up of non starch polysaccharides, as well as dextrins, chitins, pectins, inulin, lignin, beta-glucans, waxes and oligosaccharides. They are found in all plant foods (grains, legumes, fruits, and vegetables) and cannot be broken down by the body's digestive enzymes. Comes in two types: soluble and insoluble fiber.
What is a complete protein? Why are they important?
For the body to make a particular protein, all the amino acids for that protein must be present in the cell at the same time. If any are missing, the protein cannot be made and, instead, the amino acids are either oxidized for energy or converted to carbohydrates or fats. Which is why it is so important to eat complete proteins. Excess amino acids are converted to fat and stored in adipose tissue. But if blood glucose is low and there are no glycogen stores, the liver can synthesize glucose from amino acids (gluconeogenesis). Good sources: meat and poultry: grass-fed meat contains more healthy omega-3s than non-grass. All meat and poultry should ideally be organic, pasture-fed, free-range, and free from hormones and antibiotics. Avoid processed meats (e.g. luncheon, deli meats, salami, and bacon) that contain additives and preservatives. as well as only wild caught fish.
Why does every diet recommend fruits & vegetables?
Fruits & vegetables are a good source of complex carbohydrates, fiber, and beneficial micronutrients (e.g. antioxidants, vitamins, and minerals). Non-starchy vegetables are very low on the glycemic index scale and provide the body with adequate fiber without the excess sugars. Important Note: People with blood sugar problems, or people who oxidize fuel quickly need to be wary of fruits and high starch vegetables (high on the GI scale) like beet, potato, yam, summer or winter squash, and sweet potato. Watch for reactions from low blood sugar, like hunger, feeling physically full but still hungry, or sweet cravings soon after eating. Try reducing quantities of foods or eating them alongside increased quantities of fats and protein. Also consider avoiding fruit juice (and some juiced veggies), as they are essentially highly concentrated sugar. (Adding raw cream or an egg may help.)
How is glucose metabolized?
Glucose, is the end result of carbohydrates, that your body can actually use. When blood glucose levels rise, the pancreas secretes insulin, which signals the body's cells to take up glucose. Once in the cells, glucose is used in the process of cellular respiration to produce adenosine triphosphate (ATP), which stores the energy needed for cellular activity. Any excess glucose is either converted to glycogen (glycogenesis) and stored in the liver and skeletal muscles, or converted to fat and stored in adipose tissue. Note: The glycogen stored in the muscle cells serves as an immediate reserve (of glucose) for those cells.
What is glycemic load?
Glycemic load (GL), measures the amount of carbohydrate present in a food. Pure glucose has a GL of 100. The higher the number, the more insulin is released. Note: GL is a more accurate prediction of the effect on blood sugar (e.g. watermelon has a GL of 4).
What is important to know about goitrogenic substances?
Goitrogenic substances, are naturally occurring in non-fermented soy and raw cruciferous vegetables, like broccoli, cauliflower, cabbage, Brussels sprouts, and kale. They are known to inhibit iodine absorption, and therefore produce goiters. Important Note: most cooking methods reduce but do not eliminate the goitrogenic effect. Boiling not only leaches goitrogens into the cooking water, but brings the food to a temperature that destroys its goitrogenic properties. Boiling cabbage for just 5 minutes results in a 35% loss of goitrogenic activity; thereafter, each additional 5 minutes results in another 5%-10% loss. By 30 minutes of boiling, 87% is eliminated
What are the best and worst sources of water?
Good sources of water include: well & spring waters from good locations (which contain atmospheric gas and minerals), glass bottled spring water (depending on the source) and reverse osmosis purification systems. Poor sources of water include: water that has run through lead or copper pipes, rain water collected in cities (which has pollutants from the air, chlorine and sodium fluoride), bottled water, distilled water (which leaches minerals from the body) and alkaline water. Note: Fluoride is an enzyme inhibitor that contributes to bone loss and other illnesses. Important Note: Alkaline water neutralizes stomach acid and can put too much strain on the body's ability to maintain pH balance. It binds with minerals to form hydroxides, such as magnesium hydroxide, which are caustic and chemically burns the intestinal wall and results in diarrhea.
What about grains?
Grains, are very controversial, but some metabolic types can actually do well on grains. Basically, they may or may not be tolerated and may be inflammatory for some, become they contain Gluten, a protein in many grains is very difficult to digest, and phytic acid. No matter what, it is best to avoid grains until a food sensitivities test is completed. Note: grains are not necessary for a healthy diet, they are much less nutrient dense than organ meats, fish, meats, vegetables, and fruits. Fruits and vegetables provide the body with adequate fiber. And remember, gluten activates zonulin and therefore contributes to intestinal permeability even if not "sensitive" or allergic to it.
What are the best sources of fat?
Healthy sources of fat include: - raw / fresh or cultured butter, ghee, and cream from pasture-fed cows, (if tolerated) - Lard/dripping, beef fat, lamb fat, goose fat, and duck fat from pastured animals - Cold-pressed extra virgin olive oil and avocado oil, - Unrefined flaxseed/linseed oil - Unrefined coconut oil - Fish or krill oil Important Note: Keep nut & seed oils high in omega-6 (e.g. peanut and sesame) to a minimum. Healthy fats fill you up and keep you satisfied for longer.
What is hydrogenation?
Hydrogenation involves the heating of unsaturated vegetable oils (like polyunsaturated oils) to high temperatures for many hours, with a catalyst (such as the toxic metal aluminum), in order to add hydrogen atoms to the fatty acids, thereby making them more saturated, and more shelf-stable. The process results in converting some of the fatty acids into trans fatty acids (aka trans-fats).
How can you adjust macros based on the DCR?
If the meal did not provide, satiety, energy and wellbeing, then adjust macronutrient ratios: - If they ate a high-carb/low-protein meal, try adding a lot more protein and fat. - If they ate a high-protein/low-carb meal, try adding a lot more carbohydrate.
How are carbs digested (aka broken down)?
In the mind, things enzymes are produced from seeing and smelling food. In the mouth, starch is broken down into smaller chains of sugars, called oligosaccharides, by the enzyme salivary amylase. In the stomach, HCl (hydrochloric acid) breaks down cell walls of plant-based foods. In the small intestine: - oligosaccharides are further broken down into disaccharides (2 molecules of sugar) by pancreatic amylase; - disaccharides are broken down into simple sugars (monosaccharides) by brush border enzymes like lactase (which catabolizes lactose to glucose and galactose), sucrase (which catabolizes sucrose to glucose and fructose) and maltase (which catabolizes maltose to two units of glucose).
How are fats digested (aka broken down)?
In the mouth: Chewing helps separate the fats. Long-chain triglycerides are broken down into partial glycerides and free fatty acids by lingual lipase. In the stomach: HCl frees the fats from the food in the stomach. Of the gastric contents, fats are acted upon last, as they rise to the top (therefore take longest to digest and is why they satisfy us longer). One fatty acid is removed from each triglyceride by gastric lipase. In the small intestine: They are emulsified (fat globules are dispersed within the watery medium of the food) by bile (secreted from the gallbladder), so that enzymes (mainly pancreatic lipase) can work on the individual triglycerides, splitting them into diglycerides, monoglycerides, and glycerol. Note: When we have cases of gut dysfunction or any other hidden stressor that is interfering with optimal digestion, having an understanding of the role of HCl and digestive enzymes helps us understand why we may need to support digestion with supplements until those things are addressed. So, typical digestion supplements will include amylase (to break down carbs), lipase (to break down fats) and protease (to break down proteins).. and often HCl as well.
How are carbs absorbed?
In the small intestine, the monosaccharides (glucose, fructose, and galactose) pass into the blood capillaries within the villi; They then travel in the blood from the small intestine to the liver; where fructose and galactose are also converted to glucose.
How are fats absorbed (aka metabolized)?
In the small intestine, within the lumen, monoglycerides and fatty acids associate with bile salts and phospholipids to form micelles, which travel to the surface of the enterocytes (the cells lining the small intestine) and are small enough to fall between the microvilli. The monoglycerides and fatty acids are then released from the micelles and absorbed (diffuse across the plasma membrane of the enterocyte). Within the enterocytes, monoglycerides and fatty acids are resynthesized into triglycerides. The triglycerides are packaged, along with cholesterol and fat-soluble vitamins, into chylomicrons (lipoproteins). The chylomicrons are absorbed into the lacteals of the villi. Within the lymphatic vessels (through the lacteals), the chylomicrons travel via the lymph to the vena cava and then to the heart (the blood supply). Via the capillaries, chylomicrons deliver the triglycerides to the body's cells. The triglycerides are broken down (by an enzyme found in capillary endothelial cells, lipoprotein lipase) into monoglycerides and fatty acids, which then pass through the capillary wall to be taken up by the cells.
How is protein absorbed (aka metabolized)?
In the small intestine: The amino acids pass into the blood capillaries within the villi and initially travel to the liver. The ones that can be immediately used by the liver: have their amine group removed (as ammonia, which combines with carbon dioxide to form urea to be excreted in the urine) in phase one metabolism. The remaining portion of the amino acid is used to form keto acids (e.g. acetyl CoA), which can then be used for energy production, as part of the Kreb cycle, in phase two metabolism. Amino acids that the liver does not require for immediate use are returned to the blood, where they are taken up by the cells to form the functional and structural proteins for the body.
How is protein digested (aka broken down)?
In the stomach, we know HCl denatures proteins. HCl converts the inactive enzyme pepsinogen to its active form, pepsin. Pepsin breaks down long-chain polypeptides into short-chain polypeptides. In the small intestine, short-chain polypeptides are further broken down into into even shorter chains and dipeptides (two amino acids joined) by pancreatic enzymes (like trypsin, chymotrypsin, and carboxy-peptidases). These are further broken down into single amino acids and some di- and tri-peptides by brush border enzymes (like aminopeptidase, carboxy-peptidase, and dipeptidase), which are used for neurotransmitters & other building blocks of the body. Important Note: Low HCl or lack of digestive enzymes can impair protein digestion. Long term, poor protein digestion can lead to hormone imbalance, poor glycemic control, water imbalance, and eventually malabsorption of all nutrients. Urinary indican is an effective screening to assess of protein digestion.
What is insoluble fiber?
Insoluble fiber does not absorb water and is less readily digested by bacteria in the colon. It therefore remains intact and provides bulk to feces, facilitating the passage of solid waste through the large intestine. Good sources include: spinach, grapes, broccoli, whole grains, other vegetables, nuts, and seeds.
What about irradiated foods?
Irradiation alters the cell structures of food and can deplete B vitamins and fat-soluble vitamins (e.g. vitamins A and E). Although further studies are needed, consumption of irradiated wheat has been suspected of increasing polyploidy (a genetic condition where multiple sets of chromosomes are created in animals and humans). Important Note: FDA requires that irradiated foods show the international symbol for irradiation, but does not require that individual ingredients in multi-ingredient foods be properly labeled.
What is the diet check record sheet?
Its a document, available in FDN Docs, which allows people to notice (and check-off) the reactions that had to different "challenge-type" meals. After a meal, consider whether the meal provided: 1. a sense of satiety (satisfaction until the next meal, and not craving anything), 2. good solid energy (no slumps, and not nervous energy), and 3. a sense of wellbeing (happy, and not irritatterm-18ed). Note: every meal must contain all three types.
What's important to know about the Omega-6: Omega-3 Ratio?
Keeping PGEs balanced can be achieved by balancing our dietary intake of omega-3 and omega-6 fatty acids by replacing some of our dietary omega-6 fatty acids with omega-3 fatty acids. Good swaps include: - eating dark oily fish (e.g. tuna, salmon, mackerel, and sardines) in place of chicken, pork, or beef; - choosing pasture-fed over grain-fed meats; - choosing walnuts, sesame seeds, flaxseeds, and pumpkin seeds over peanuts; - increasing consumption of dark green vegetables; - reducing consumption of processed foods, including fried foods, commercial baked goods, and margarines. Note: Some studies support an ideal ratio of omega-6 to omega-3 of approximately 1:1, and others support a ratio of between 2:1 and 4:1.6, but the present common ratio in the Western diet is closer to 20:1.6
What is important to know about Ketoacidosis?
Ketosis can lead to ketoacidosis when the body cannot use up or excrete ketones fast enough, and blood pH drops to dangerously low levels (highly acidic, which can lead to gout and increased risk of kidney failure) and breathing rate increases (excreting more CO2 so as to increase pH). Note: Breath smells fruity due to acetone (a ketone body) vaporizing from the lungs. Important Note: In severe cases, the person can become unconscious or even die as the acid pH depresses the nervous system. This illustrates the importance of determining proper macronutrient ratios for each individual client - some people need a higher proportion of carbohydrates for optimal energy production.
What is important to know about Ketosis?
Ketosis occurs when carbohydrate intake is insufficient to maintain sufficient energy production, and the liver metabolizes fats to produce ketones (ketogenesis), and releases them into the bloodstream so they can be used by the cells of the body for energy production. If ketones accumulate (aka ketosis), excretion of sodium and water is increased and large amounts of ketones are excreted in the urine. The person may feel sluggish and tired, or experience constipation and gas; mental processing and flexibility is adversely affected.
What about legumes?
Legumes (beans) are similar to grains, in that they contain both proteins (incomplete) and carbohydrates, but may or may not be tolerated. They also contain phytic acid. They will be healthy for some individuals but inflammatory for others. For this reason it's best to avoid legumes and soy products until a food sensitivities test is completed Important Note: Legumes contain two complex sugars, farrinose and stachyose, which are difficult to digest. Soaking them overnight begins the breakdown of these sugars. Note: Soybeans are especially problematic, discussed separately later.
What factors affect nutrient absorption?
Many things can affect nutrient absorption: - Fat in the diet, is required for the absorption of fat-soluble vitamins (A, D, E, and K); - Medications can alter gut bacteria (depleting synthesis of certain vitamins), inhibit absorption by knocking out nutrients from cell receptor sites, and cause excess urinary excretion. - Alcohol depletes vitamins A, B1, B2, B3, B5, B6, B9, B12, and K, copper, magnesium, potassium, and zinc, decreases zinc absorption and increases urinary zinc. - Tobacco depletes vitamins B1, B2, B5, B6, B9, B12, C, and E, beta-carotene, and potassium and is just awful.
Why is dairy bad for leaky gut?
Milk proteins commonly cross-react with gluten, so if someone reacts to gluten, they are more likely to have a sensitivity to dairy. In cases of leaky gut, it's more likely that the immune system responds to potentially allergenic components in dairy. It's best everyone avoids dairy until a food sensitivities test is run. Note: When the gut is healed, client may be able to tolerate dairy. Important note: Avoid dairy in cases of SIBO - bacteria in the small intestine aggressively ferment lactose, causing gas, bloating, and other intestinal symptoms.
What is important to know about monounsaturated fats?
Mono-unsaturated fats, which have one place on the chain where there is a double bond between two carbon atoms and only one hydrogen atom attached to each of them (ie. they are mostly saturated, or mono-un-saturated), are also considered "healthy fats". They are slightly less-stable than saturated fats, which means they can be used for light sautéing; but it's best to add oil before serving for taste and texture. Sources include: Olives, avocados; olive and avocado oils; various nuts and seeds. Important Note: Olive and coconut oils should be labeled "extra virgin." Obtain only organic, raw, cold-pressed oils in dark bottles, store in the fridge, keep the lid on tight. Light and temperature destroy oils.
What is the issue with nightshades?
Nightshades, contain lectin, saponin, & capsaicin, and may or may not be tolerated. They may be healthy for some individuals but inflammatory for others. In cases of AID, or degenerative problems involving the bones or joints, it is recommended nightshades be avoided until food sensitivities test is completed. Sources include: potatoes, tomatoes, eggplant, peppers, pepinos, cape gooseberry, Chinese lanterns, tomatillo, ground cherry, naranjilla, tree tomato, garden huckleberry, chili, and paprika.
Does one diet work for everyone?
No. Throughout evolutionary history, people in different parts of the world adapted to very different diets, depending on climate, geography, and whatever plant and animal foods were available to them. As a result, we all have different nutrient requirements, especially with regard to the macronutrients (carbohydrates, proteins, and fats). "It is these differing genetically based requirements that explain why a certain nutrient can cause one person to feel good, have no effect on another, and cause a third person to feel worse." ~ Bill Wolcott
Why are omega-3 and omega-6 essential?
Omega-3 and Omega-6 are essential because mammals lack enzyme to add double bonds beyond C-9 and therefore must be provided by the diet, in order to make prostaglandins (PGEs), which belong to a group of regulatory molecules called eicosanoids.
What are fats used for in the body?
Once delivered to the cells, fatty acids and glycerol are either used for cellular function (i.e. to make energy via cellular respiration) or to form specific structures such as myelin, bile salts, cell membranes, steroid hormones, and vitamin D. Excess fatty acids, monoglycerides, and glycerol are recombined into triglycerides and stored in the fat cells of adipose tissue. Note: If blood glucose is low and there are no glycogen stores, the liver can synthesize glucose from fats (gluconeogenesis).
What other problems occur with shelf-stable oils?
Other processing methods include degumming, bleaching, and deodorization, which use various chemicals, to strip the oils of such nutrients as vitamin E, beta-carotene, calcium, magnesium, phosphorus, iron, copper, lecithin, and chlorophyll. Common sources include: margarines, shortening, salad oils, polyunsaturated oil, unsaturated oil, vegetable oils like peanut oil, soybean oil, corn oil and canola oil, as well as deep fried foods, & commercially baked goods (like biscuits, crackers, cakes, & pastries).
Why paleo?
Paleolithic meaning "Old Stone Age," was a time period representing 95% of human history, when they had no CVD, diabetes, acne, cavities, a low infant mortality, an absence of disease-caused bone malformations, and no signs of nutritional deficiencies.
What are the behavioral tendencies of fast oxidizers?
People who are fast oxiders tend to be: - Alert - wide awake - DrivenAnxious - nervous Impatient - Hyper yet exhausted - acid pH Note: similar to Sympathetic traits
What are the dietary tendencies of fast oxidizers?
People who are fast oxiders tend to eat: - Lower carbs - High fat - High protein - High purine - Strong appetite - Eat often Note: These are "live to eat" carnivores
What are the behavioral tendencies of parasympathetic dominants?
People who are predominantly parasympathetic are: - Lethargic - Procrastinators - Slow to anger - Deliberate - cautious - Warm emotionally - Socially outgoing
What are the physical tendencies of parasympathetic dominants?
People who are predominantly parasympathetic, physically, tend to have: - Diarrhea - Allergies - Low blood sugar - Irregular heartbeat - Chronic fatigue - Cold sores - Excessive appetite - Round face and skull - Shorter, wider build
What are the behavioral tendencies of sympathetic dominants?
People who are predominantly sympathetic are: - Excellent concentrators - Highly motivated - Cool emotionally - Irritable - Hyperactive - Socially withdrawn
What are the physical tendencies of sympathetic dominants?
People who are predominantly sympathetic, physically, tend to have: - Indigestion - Heartburn - Insomnia - Hypertension - High blood pressure - Predisposition to infection - Low appetite - Angular facial structure - Tendency to be tall, thin
What are the behavioral tendencies of slow oxidizers?
People who are slow oxiders tend to be: - Spacey - drowsy - Lacking motivation - Depressed - Patient - Hypoactive - alkaline pH Note: similar to Parasympathetic traits
What are the dietary tendencies of slow oxidizers?
People who are slow oxiders tend to eat: - Higher carbs - Low fat - Low protein - Low purine - Low appetite - Eat frequently Note: These are "eat to live" vegetarians
How do you measure the percentage of macros?
Percentages are based on volume, the way it looks on your plate. Do not bother with counting calories or grams or anything else.
What is important to know about phytates / phytic acid?
Phytic acid, naturally occurs in whole grains, legumes, nuts, and seeds, and forms phytates by binding to minerals in the digestive tract (especially calcium, magnesium, zinc, and iron), thereby inhibiting absorption of these minerals. Phytic acid also inhibits digestive enzymes (e.g. pepsin, trypsin, and amylase). What can you do? Soaking these foods (discarding the water), or sprouting or fermenting them helps to activate phytase, the enzyme required to neutralize phytic acid. Important Note: beneficial gut microbes in the gut produce phytase helping to breakdown phytates.
What is important to know about polyunsaturated fats?
Poly-unsaturated fats, which have at least two places on the chain where there is a double bond between two carbon atoms and only one hydrogen atom attached to each of them (meaning they are even less saturated). They are the least stable fats, which means they should never be used in cooking. Important Note: Polyunsaturated fats include the Omega-3 and Omega-6 Fats., which need to kept in balance, but are required for many bodily functions.
What is important to know about PGE1s?
Prostaglandin type 1 or PGE1s are produced from the omega-6 fatty acid DGLA, and work in opposition to the PGE2s, promoting an anti-inflammatory response by relaxing blood vessels and preventing blood platelets clumping together, through the regulation of blood fat levels. Note: PGE1s are essential for the control of acne, eczema, arthritis, circulation, menopause, menstrual cramps, and weight, and have a role in immune function, cancer cell reversal, artery protection, and brain function regulation. Important Note: The omega-6 fatty acids LA and GLA convert to DGLA in the body and thus increase PGE1 levels.
What is important to know about PGE2s?
Prostaglandin type 2 or PGE2s are produced from the omega-6 fatty acid AA, and promote an inflammatory response by constricting blood vessels and clumping together of platelets. Note: This inflammatory response can either be a natural and beneficial part of the healing process, or it can be an undesirable response, triggered by something other than physical or chemical injury.
What is important to know about PGE3s?
Prostaglandin type 3 or PGE3s are produced from the omega-3 fatty acid EPA and promotes an anti-inflammatory response modulating the effect of PGE2s. Note: They heal and repair neural circuits in the brain, arteries and heart, and digestive and reproductive processes. Important Note: ALA converts to EPA in the body and thus increases PGE3 levels.
What are prostaglandins?
Prostaglandins (aka PGEs) are local hormones, produced by most body tissues, which play a role in the function of every cell in the body and help regulate inflammation. There are 3 varieties of prostaglandins: PGE1s, PGE2s and PGE3s.
What is the difference with refined carbohydrates?
Refined carbohydrates are especially troublesome, because the removal of the germ and husk from grains removes certain cofactors (e.g. B vitamins, chromium, magnesium, and zinc) required for the assimilation of the food in which they are normally contained. The body has to draw on its own stores of those nutrients in order to assimilate the food, which can then lead to nutrient deficiencies. Refined carbohydrates are also rapidly broken down into glucose and spike blood sugar levels, as well as stimulate an overgrowth of Candida albicans.
What about fish and mercury?
Risks of mercury toxicity are greatest for young children, pregnant and breastfeeding women, women who might become pregnant, and individuals with heart disease. Even small amounts can harm a developing fetus and permanently reduce a child's intellectual abilities. Mercury can also inhibit the absorption of vitamin B12, cobalt, iron, selenium, sulfur, and zinc. Environmental Working Group (EWG) recommends one or two servings per week of seafood high in omega-3s and low in mercury. Avoid: king mackerel, swordfish, shark, tilefish, marlin, orange roughy, and tuna (high in mercury). Choose: wild salmon, sardines, mussels, rainbow trout, and Atlantic Mackerel (high omega-3s, low mercury, and sustainable).
What is important to know about saturated fats?
Saturated fats, which have two hydrogen atoms bonded to each carbon atom of the chain (the maximum they can hold, ie. saturated) are typically considered "healthy fats". They are typically solid at room temperature and are a stable source for cooking. Sources include: butter, ghee, meat fat, egg yolk, cocoa butter, coconut oil. Important Note: Modern research has found that diseases such as cardiovascular disease, once thought to be caused by excess saturated fats in the diet are, in fact, due to too little omega-3 fats.
What is important to know about oxalic acid?
Similarly, Oxalic acid forms oxalates by binding to minerals (e.g. calcium, magnesium) during cooking or in the digestive tract, thereby limiting the absorption. Found in: rhubarb, spinach, sweet potato, beetroot, cacao
What is soluble fiber?
Soluble fiber absorbs water and becomes gelatinous, facilitating the passage of waste through the digestive tract, providing food for "friendly" bacteria in the colon, binding to toxins (and the cholesterol contained in the bile that has been secreted by the liver) and slowing the absorption of blood sugar. Good sources include: linseed, chia seeds, legumes, mushrooms, apples, barley, oats, figs, prunes & sweet potatoes.
How do foods stimulate or support the ANS?
Some nutrients stimulate, strengthen, or support the sympathetic system while having an opposite effect on the parasympathetic system, others have just the opposite effect. A metabolically correct diet helps to balance body chemistry by strengthening the weaker 'side' of the ANS, while at the same time supporting the stronger side.
What about soy?
Soy contains high levels of phytoestrogens (plant based hormones), which are endocrine disruptors. They also contains extremely high levels of phytic acid and goitrogens (discussed later in this lesson) as well as enzyme inhibitors that interfere with protein assimilation. Note: Best eaten fermented (ex. miso, natto, & tempeh); however, this does not remove the phytoestrogens. Soy sauce should be naturally fermented. Avoid: all highly processed soy (e.g. soy milk and soy derivatives such as hydrolyzed protein and protein isolates).
What about polyols or sugar alcohols?
Sugar alcohols, should still be considered artificial sweeteners. They may not be as bad, having less of an effect on blood sugar levels, and they might be considered a better alternative than sugar itself. However, they should still be avoided because: 1. They are hard to digest because a portion of them are not fully digested, leading to gas, bloating, diarrhea, and painful cramping in some people. 2. Although they occur naturally in some foods, there is some evidence that the amounts added to foods are too high for the body to process properly. 3. Can actually develop an intolerance to them. 4. Can exacerbate / be harmful to SIBO.
What is important to know about tannins?
Tannins, which are naturally found in tea, coffee, wine, grapes, and cacao, also interfere with mineral absorption. Tea with a meal can reduce iron absorption by 60%; coffee with a meal can reduce iron absorption by 40%. Note: Best taken away from a meal
What is the glycemic index (GI)?
The Glycemic index (GI), is the rate at which a carbohydrate is broken down into glucose. Pure glucose has a GI of 100. The lower the number, the less our blood sugar is spiked, and the longer our hunger is kept at bay. Note: the GI is of limited use as it does not take into account the non-carb portion of food (e.g. watermelon has a GI of 72 but is mostly water (91%) and only 7% carb; bread has a GI of about 72 but is 50% carb).
How do you determine correct macronutrient ratios?
The best way to determine the macronutrient ratios, is to educate your client on how to listen to their body. By using the Diet Check Record sheet (DCRs), they consider each meal in terms of overall metabolic effect, largely dictated by macronutrient ratios.
What is the best way to monitor blood sugar?
The best way to monitor blood sugar is to purchase a glucometer. General ideal range is 80-90 mg/dL (4.2-5.0 mmol/L), but ideals can vary slightly from person to person. Note: Check blood sugar before breakfast, lunch, dinner and before bed for 3-4 days.
What does the body do if blood sugar gets too high?
The body strives to maintain balanced levels of blood sugar in order to maintain homeostasis. If blood sugar levels are too high (hyperglycemia), the person may experience drowsiness and vomiting. The pancreas halts its secretion of glucagon and begins releases insulin, a hormone that signals the body cells and the liver to take up glucose from the blood. The liver converts the glucose to glycogen (in a process called glycogenesis) for storage. Blood glucose levels therefore drop.
What does the body do if blood sugar gets too low?
The body strives to maintain balanced levels of blood sugar in order to maintain homeostasis. If blood sugar levels are too low (aka hypoglycemia), the person may feel weak and dizzy. The pancreas halts its secretion of insulin and instead releases glucagon, a hormone that signals the liver to convert glycogen (the stored form) to glucose (the useful form) (in a process called glucogenolysis) and release it into the bloodstream. If there are no glycogen stores available, the liver synthesizes glucose from fats and amino acids (in a process called gluconeogenesis.) ...and the cycle continues
What is important to know about pesticides and other pollutants in our food and water?
The human body cannot metabolize pesticides, nor can the body excrete them efficiently, which adds to the body's toxic load. Pesticides disrupt hormone balance and cause changes in gene expression. Important Note: The commonly used pesticide glyphosate has recently been declared a carcinogen by WHO. Residues of this pesticide are in many foods (not only GE foods) and are especially high in wheat. Note: See EWG Clean 15 and Dirty Dozen!! Also consider running an Environmental Pollutant Profile (EPP), an easy urine test to determine pesticide levels.
What is important to know about omega-6 polyunsaturated fats?
The important omega-6 fats are LA (linoleic acid) ; GLA (gamma-linoleic acid); AA (arachidonic acid) ; and DGLA (dihomogamma-linolenic acid). LA is found in found in bean, seed, and grain oils; GLA is found in evening primrose oil, borage, and blackcurrant; AA is found in animal fats, egg yolks, organ meats, and seaweed DGLA is found in organ meats.
What are the least harmful sugars?
The least harmful sugars, to use sparingly, would be: - Raw Honey, which is unprocessed (has not been heated above 117°F) as it contains beneficial enzymes and nutrients. - Date Sugar, which is high in tryptophan. - Maple Syrup, not to be confused with maple-flavored syrup, due to it's level of trace minerals - Malt Syrup, contains less fructose that sugar - Sorghum Syrup, which contains B vitamins, iron, calcium, and phosphorus. - Molasses, which is waste product from refining sugar, but is high in minerals, especially iron, calcium, zinc, copper, and chromium. - Monk Fruit Extract, whose sweetness comes from natural plant constituents that are 300 times sweeter than sugar, because it has little or no effect on blood sugar levels. Note: there is the potential for any sweet foods to trigger an insulin response, as the body is tricked into thinking glucose is coming.
What are the macronutrients?
The macronutrients are: 1. Carbohydrates, including simple (sugars), complex and fibers. 2. Proteins, including high and low purine. 3. Fats, including saturated and unsaturated fats.
Why is diet the first step in the DRESS Program?
The right foods can heal you...The wrong foods can kill you... because..."Foods directly impact and regulate all elements of metabolism" ~ Wm. Wolcott
How do you balance your blood sugar levels?
The ten ways to balance blood sugar are: 1. Do not skip meals. Skipping meals disrupts blood sugar levels, slows metabolic rate, and sets one up for binges and cravings. 2. Include fiber, protein, and fat at each meal, in the right macro nutrient ratios for you, to slow the passage of carbohydrates through the digestive system. Fiber also slows the rate at which glucose is absorbed. 3. Eliminate refined carbohydrates. They are low in fiber and therefore raise blood glucose levels too quickly, because cofactors needed for carbohydrate metabolism that are present in the germ and husk of grains are removed during the refining process. Also, 80% of chromium, which is essential in enhancing the activity of insulin, is lost when refining wheat flour (as are B vitamins, zinc, and magnesium, also needed for carbohydrate metabolism). 4. Avoid high glycemic foods which raise blood sugar. Eliminate all grains (including wholegrain and sprouted breads), sugars, and fruit juices. Avoid cereals, flour, rice, corn, and white potatoes. Limit fruits to berries and other low glycemic options, avoid dried or tinned fruits. 5. Avoid alcohol, because it is a perfect carb, and it also affects blood sugar regulation. 6. Get a wide array of minerals throughout the diet, including broccoli, green beans, raw cheese, and grass-fed beef, which are high in chromium. 7. Take some supplements, (customized to client) Including magnesium, vitamins D and C, chromium and vanadium, alpha lipoic acid, and coenzyme Q10. Note: Craving sweets can be a sign of a chromium deficiency ,and craving chocolate is often a sign of a magnesium deficiency. 8. Get adequate sleep and exercise. 9. Reduce Stress 10. Investigate hidden stressors.
What is important to know about omega-3 polyunsaturated fats?
There are 11 omega-3 fats in total, three of which are essential: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). From these three, the body can make the other eight. DHA is found in fish liver oils and fish eggs; ALA his found in leafy vegetables and flaxseed.
What are the Fundamental Homeostatic Controls (FHCs)?
There are a few different Fundamental Homeostatic Controls. The first two, we discuss as part of the diet, are: 1. The Autonomic Nervous System, is a neurol-endicrine system is the master regulator of metabolism. It has two "modes" or types: sympathetic and parasympathetic. 2. The Carbo-Oxidative System controls the intra-cellular oxidation (or burning of fuel) for energy. The common types are either fast or slow oxidizers.
What are the elements and sources of protein?
There are two main types of proteins: structural proteins (form the building blocks for structures of the body) and functional proteins (which regulate body functions). Structural proteins: include keratin in skin, collagen and elastin in connective tissues, and actin and myosin in muscle tissue. Functional proteins: include enzymes and some hormones. Sources: include both animals (which contain the highest quality complete proteins) and plant sources (which usually contain lower quality incomplete proteins). Best choices for animal sources are pasture-fed, free-range and organic. Best choices for plant sources are legumes, nuts and seeds.
What are the elements and sources of simple carbohydrates?
There are two main types of simple carbs: Monosaccharides (consisting of one sugar molecule) and disaccharides (consisting of two sugar molecules joined together). Monosaccharides: are easily absorbed, providing instant energy. Examples include glucose, fructose and galactose. Disaccharides: are mostly sugars like sucrose (table sugar), lactose (milk sugar) and maltose (malt sugar). Sources: are primarily plants, fruits, vegetables, and honey, and occasionally animals, as in lactose. Important Note: simple sugars require B vitamins and zinc to be metabolized, so an excess, can rob the body of these nutrients.
What are the types of fatty acids (aka fats)?
There are two types of fats: Saturated Fatty Acids and Unsaturated Fatty Acids (which include Monounsaturated and Polyunsaturated).
What's important to know about the Carbo-Oxidative System?
There area many different types of intracellular oxidation (ways to burn fuel), such as glycolysis, the citric acid cycle, beta oxidation etc, which produce ATP, or cellular energy. Some people oxidize fuel quickly, and others oxidize fuel slowly, and there are others who are in-between. Fast oxiders, tend to more acidic, and require slow bringing fuel (with a higher percent of protein & fat). Slow oxiders, tend to more alkaline, and require fast burning fuel (with a higher percentage of carbs). Note: to optimize energy, you need to get fuel right.
How do the good bacteria benefit from soluble fiber?
These comensal bacteria benefit the body by preventing the colonization and/or proliferation of pathogens by competing for attachment sites and nutrients, thus preventing microbial imbalance (dysbiosis). They also synthesize B vitamins and vitamin K (that can then be used by the liver to produce clotting proteins) and provide 5% of the body's energy needs (via synthesis of fatty acids).
What are trans fats?
Trans fats are the type of fat produced when manufacturers add hydrogen to the fat molecules in vegetable oils. These trans fats are not easily broken down in the body (if at all) and are commonly stored as belly fat or hidden visceral fat (around the organs). Effects: They put an extra burden on the liver, damage cell membranes, create systemic inflammation, and increase blood cholesterol & LDL cholesterol. Important Note: Current labeling laws allow nutrition labels to say "0 trans fat" even if each serving contains up to 0.5 g of these fats, per serving.
What is the role of water in the body?
Water has many roles in key body functions, including: - Helping to regulate body temperature, blood pressure, and pH levels; - Key component of digestive juices; - Dissolving minerals and water-soluble vitamins, and transporting them around the body; - Aiding in the release of energy from food; - Delivering oxygen to the cells; - Facilitating movement of feces through the colon; - Dissolving wastes and toxins and reduces the burden on the kidneys and liver; - Excreting waste materials; - Moistening tissues of the mouth, eyes, and nose; - and Lubricating joints
How is fructose metabolized?
When a large amount of fructose is consumed at once, at least one-third of that converted to glucose by the liver and then directly converted to fat. Excess fructose can also interfere with leptin (a hormone that regulates appetite). Note: table sugar is half fructose and half glucose
Why is understanding the break-down of carbohydrates, important?
When we have cases of gut dysfunction (or any other hidden stressor that is interfering with optimal digestion), having an understanding of the role of HCL and digestive enzymes helps us to understand why we may need to support digestion with supplements until those things are addressed.
Why is the blood sugar cycle so important to diet?
"Blood sugar dysregulation can be a Primary Stressor and will force hormonal defense for failure to provide regulation from food. Chronic hormonal compensation leads to adrenal (HPA) dysfunction and alone can cause dysfunction in any process regulated by the adrenals (HPA)" ~ Bill Wolcott
