Culinary Medicine for Mental Health · •May be deficient in essential fatty acids •Replace...

LeslieKorn,PhD,MPHLMHC,ACS,RPP,NTP,NCBTMB

CopyrightDr.LeslieKorn,2020

Culinary Medicine for Mental Health

Copyright,LeslieE.Korn,2020


Outline for this Module

• CulinaryPrinciplesthatapplytoeveryone

• FoodPreparationstrategies• Specificfoodsformentalhealth

• Access&moneysavingtips

• Thekitchenisyourpharmacy

• Spicesformentalhealth

• AntidepressantFoods

• Fermentedfoods&someunusualfoods

• Hypoglycemia,comfortfoodscravings

• Principleofsubstitutions• Genetics&biochemicalindividuality

• Traditionalancestralfoods• Foodallergies&sensitives


Nutrition is the most important missing link to mental health in society today.

— Leslie Korn

Copyright,LeslieE.Korn,2020 6


• Theartofcookingforhealth• Thescienceoffood-as-medicine• Targetsspecificfoods&preparationsforhealthconditions• Educates&supportclientstomakeinformeddecisionsaboutpersonaldietaryneeds

• Howtoaccessgoodqualityfood&developpreparationskills• Bringsawarenessabouttheeffectsoffoodonhealth&wellbeing


• Everylittlechangehelps,butatotalapproachismosteffective• Eatgoodfatsbutisthatenough?No!

• Foods:• VitaminsMinerals&Fats• Antioxidants&antiinflammatories• Volatileoils• Glucosetolerancefactors(fibers)• Detoxification/sulfurs• Altersconsciousness(drinks/beer/fermented)

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The 10 Diet Essentials

1. Noonedietisrightforeveryone

2. Ifyouimprovedigestionyouimprovementalhealth

3. Eatonlywhenrelaxed

4. Moodfollowsfood:Eatbreakfast

5. Eliminateallrefinedcarbohydrates

6. Eliminateexposuretoadditives,preservatives,hormones,toxicpesticides,&fertilizersonfood

7. NourishtheFirstBrain&theSecondBrain

8. Eatallthecolorsofthe“brain-bow”

9. Dietisessential,butnotsufficient

10.Choosehealthyfoods&nutrientsoveralcohol&drugstoalterconsciousness


The Kitchen is your Pharmacy

Diet Essential Prepare Fresh Foods Daily


Gather, Prepare & Share Fresh Food Daily

• Preparingfreshfoodisanactofemotionalandphysicalself-nourishment

• Foodgathering,preparation,&sharingisaritual

• Parasympatheticstate

• Endorphins• Attachment&connection


Preparation Strategies

• Foodtaste&qualityisenhancedbyfoodspecificpreparation

• Boiling,broilingsteaming,baking,slowcooking,quickfry/sautée

• Darkleafygreensarebesteatenlightlysteamed/cooked

• Cookingcruciferous(broccoli,Brusselssprouts,cabbage,cauliflower,kale,mustardgreens,radishes,rutabagas&turnips)reducesgoitrogensthatinterferew/thyroidfunction

• Specificoilscanhavehighersmokepoint:Smokepointreferstothetemperatureatwhichanoilstartstoburn&smoke&decreasenutrients.Thisdefinesbestoilsforoccasionalfrying


Microwave Radiation & Benzodiazapam Receptors

• Usingshort-termexposuretolowintensitynon-thermalmicrowaveradiationproducedalterationsinbenzodiazapamreceptors

• Thesereceptorsplayacentralroleinmediatinganxiety&stress

(Becker,1992) LazySusanforherbsandspices!

Basics of Mental Health Nutrition


Choose Initial Goals

• ChoosegoalsbasedontheFoodMooddiarysession

• Managebloodglucoselevels

• Eatorsnack:breakfast,lunch,dinner,&asnackbeforesleep

• Decreasestimulantfoodsifanxious

• Reduceoreliminatesugar/refinedfoods

• Eliminate“enriched”foods

• Planyourshopping&foodmenuinadvance

• Obtainacrockpot

• Prepareatleastonefreshmealaday;savetheleftoversforanothermeal


Choose from a Spectrum of Foods

• SpectrumfromCarnivoretoVegetarian• Proteins(animal,fish,dairy,nut,legume)• Dairy:Goat/sheep

• Eggs:1-3daily

•Meats—saturatedfats

• Coconut/Olive/SesameOil/RawButter

• RawNuts


Essential: Choose from a Spectrum of Foods

•RootVegetables• Solublefibers(flaxoatmeal,psylliumseeds,fruits,&vegetables)

• FreshGreens(cooked&raw)• Fermentedfoods• Fruit•Berries

•Grains(gluten/nongluten)

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Anthocyanins,Betalains,Carotenoids,ChlorophyllsBetalains •Flowers,fruitsandfungi •Red/violetoryellow

Beetroot,amaranth,pricklypearandredpitahaya,chard

Antioxidant,anti-cancer,anti-lipidemicandantimicrobial

BrainBow Blueprint Healthy Plant Pigments


β-cryptoxanthin,β-carotene,andlycopene.

•Beta-cryptoxanthin•AprecursorofvitaminA,•HighlyBioavailable•Essentialnutrientforeyesight,growth,&immuneresponse

•Orangerind,papaya,eggyolk,butter,apples•Mandarinorangeshavehighestlevels

Gengatharanetal.2015

Carotenoids


Mood Follows Food

•Focusonglucosecontrol ‘MoodfollowsFood’

•Mood(&energy)respondstoglucoselevelsinthebody


• Organicbeef,lamb,chicken

• PintoBeans• Eggs• SalmonorTuna(freshwild,orwildcanned)• OliveOil,RawUnsalted,Butter,CoconutFat• Sweetpotatoes• Blueberries,Raspberries

Best Foods for Moods

• Lemons

• Oats• GreenTea• Coffee• Beets• Basil• Figs• Bittergreens(arugula,dandelion,watercress)


Reactive/ Functional Hypoglycemia

•Reactivehypoglycemia• Excessivereleaseofinsulinfollowingahigh(refined)carbohydratemeal

•Primaryhypoglycemia• Inadequatesupplyofcarbohydrates

•Peoplemay“withdraw"fromaddictiontorefinedcarbohydrates


Hypoglycemia & Mood

• Hypoglycemia,orlowbloodglucose,occurswhenthelevelofglucoseinyourblooddropsbelownormal

• Dropinbloodglucose• Irritability,anxiety,nervousness,cravingsweets,panic,crying,fainting,motorweakness,changestothepersonality,headaches,visualdisturbances,confusion,&shakiness

• Hypoglycemiacanbemistakenfor• Anxiety,worry,bipolarsymptoms,inabilitytofocus,irritability,restlessness,insomnia,tempertantrums,hyperactivity,&depression


Hypoglycemia & Addiction

• Hypoglycemiaiscommoninalcoholism

• Hypoglycemiaiscommonlyseeninpeoplewithdrug&foodaddictions

• Inadditiontohighcarbohydratemeals,smokingcigarettesmayincreasehypoglycemia


Hypoglycemia & Food

•Maybedeficientinessentialfattyacids•Replacerefinedcarbsw/

•High-qualityproteins&fats(avocado,coconut,nuts,&eggs)•Organic,starchy,&non-starchyvegetablesastheprimarysourceofcarbsisoptimal

• Eatsmallamountsevery3-4hours• Supportadrenalhealthwithadrenalglandular,adaptogens,seasalt


Anti Depressant /Anti-Inflammatory Foods

• Anthocyanins:(Red&BlueBerries;Cherries,Jamaica)

• Turmeric(Curcumin)&Ginger

• MixTurmericwithBlackpepperforabsorption• HomemadeChai:w/turmericginger,blackteaorGreentea

• Vit.DandE

• Papaya&Bromelain

• FishOil

• StudiesofSaffronalone&combinedwithcurcuminfordepression

• (250 mgb.i.d.),high-dosecurcuminextract(500 mgb.i.d.),orcombinedlow-dosecurcuminextractplussaffron(15 mgb.i.d.)


Fermented Foods

Kimchee↓depression&anxiety↑moodstates↑BDNF

Lowlevelsofhippocampalbrainderivedneurotrophicfactorareassociatedwithdepression,dementia

Bested,Logan,&Selhub,2013)


Humbaba: The Breath of Death

• The“sevenfoldterror”whose“breathisdeath”

• Representsthebowels(colon)inancientMesopotamianmythology

• Theancientsknewwhatweknowtoday

• The“breathofdeath”isasignofpoorlydigestedfood


Two Fermented Foods: Natto & Miso

• Addressfermentingcolonw/fermentedfoods!• Fermentedsoybeans• Iron,calcium,magnesium,protein,potassium,vitaminsB6,B2,E,K2• Nattokinaseenzyme:supplementbenefitsforbones,bloodpressure,fibrinolytic(anti-clotting),fibromyalgia,pain&chronicfatigue• UseinPTSD/heartdiseasecomplex


Natto & Miso

•NattoMK-7synthesizedthroughaprocessofbacterialfermentation,makingitahighlybioavailablesourceofK2• Cautions:bloodthinner

•Miso:fermentedsoy,barley,rice.Soups&saladdressings• Lighttodarkmiso


How to Use Soy

Soybeans • Avoidsoyexceptwhenfermented

•Miso• Shoyu• Tempeh,Natto

• Highlevelsofphyticacid

•⬇digestiveenzymes⬇thyroidfunction

• Highinproteaseinhibitors⬇pancreaticenzymes

• Phyticacid⌧assimilation:calcium,magnesium,copper,iron,&zinc

(Fallon&Enig,1999)


•Best:Raw,unpasteurized•VitaminK2inbutterfat• TheWulzenfactor• Protectsagainstcalcification;prevents&decreasesarthritis,jointstiffness&pain

Wulzen"AmericanJournalofPhysicalMedicine,1941,133;PhysiologicalZoology,19358:457

Butter is Better


• Lactoseintolerant(allthemilkproteinshavebeenremoved)

• Highsmokepoint➡idealforcooking

• Goodfordigestion

• AyogavahiinAyurvedicmedicine—acatalyticagentthatcarriesthemedicinalpropertiesofherbsintothetissuesofthebody

Ghee / Clarified Butter

Ghee


Extra Virgin Olive Oil • Coldpressed

• Deepgreencolor

• Darkbottleorcan

• Awayfromlight

Useitfor

• Saladdressings

• Drizzled:Steamed/Bakedvegetables+butter

• CaliforniaorChilean(unadulterated)

Storing Fats


Best Fats for Mental Health

• FatsandGreensgoTogether

• WithoutsaturatedfatscannotabsorbvitaminsADEK

• Butter+SteamedVegetables+SeaSalt• Mood&MentalStamina


Coconut Oil • Mediumchainfattyacid

• Easilydigested

• Brain&aidsmemory

Uses

Cooking

• Smoothies

• Bakedgoods

• Rubitondryskin

• Waterisrichinelectrolytes

Coconut


Sesame Oil

• HealingoilinAyurvedicmedicine• Toasted➡vegetablestir-fry• Raw➡MixwithOliveOilasdressing• OilPulling:2tablespoonsofrawsesameoilinyourmouthbeforebed(norinsing)

• Ayurvedicremedyforgumproblems

• Gumproblems➡heartdisease➡dementia


Brain Bolt Salad Dressing

• Ingredients:• 1cupextravirginoliveoil• ¼cuporganichempoil• ¼Flaxseedoil• 8tablespoonsbalsamicvinegar(optional)• 8-10tablespoonsrawapplecidervinegar• 6tablespoonsordarkagave,GradeBmaplesyruporrawlocalhoney• 1teaspoonseasalt• 2-3mincedclovesoffinelychoppedgarlic• FreshlyGroundblackpeppertotaste


Bitter Greens• Eatyourdandelions,don’tspraythem!

Bitter Greens Aid Fat Digestion


Bitter Greens for the Liver

Fordepression,addictions,anger,“bile”fatigue,fattyliver


Nutrients for Fat Emulsification

•Betaine(BeetJuice)•Taurine•VitaminC

•Bilesalts•Inositol•Pancreaticenzymes•Herbsforlivercleanse-(sylmarin)•Phase2detoxification-coffeeenemas

•Liverglandular/phosphytidalcholine


Spices & Mental Health


Sea Salt

•Richinminerals➡adrenalfunction➡stress-reductiondiet

•Notablesalt•Usepink&graysaltsfromdifferentshoresaroundtheworld


Kitchen Spices & Condiments

•Medicine&aromatherapy

• Basil&oregano,arebestusedwhenfresh

• Cardamom,cinnamon,&driedherbs storeinacool,dryplaceintightlysealedcontainers

FamilyExercise:Growanherbgardenindoors&out


Three Hot Cousins: Ginger, Turmeric, & Saffron


Turmeric

• Curcumin➡potentanti-depressant&anti-inflammatory• Depression⬌chronicpain

• Roots-localIndian,MexicanorAsianmarket• Mainingredientincurry• Addtovegetables,chicken,meat&smoothies

How to use Turmeric?


Ginger

• Stimulatestheliver• Nauseainpregnancy&chemotherapy• Anti-inflammatory:painfibromyalgia

• Suppressesprostaglandinsynthesisthroughinhibitionofcyclooxygenase-1&cyclooxygenase-2andleukotrienebiosynthesisbyinhibiting5-lipoxygenase

• Orangejuice&gingersmoothie• Tea&Cookeddishes


Garlic

• Hearthealth• Helpsdetoxifytheliver• Aidsinthemethylationprocess,necessaryforgoodmentalhealth

• GarlicOnionsoup


Vinegar

•Bloodglucosecontrol• FruitAnthocynanins•VitaminC•Antimicrobial•Antifungal•Boostenergy•Reduceanxiety


Organ Meats

• Liverpâtés

• Sweetbreads(thymusorpancreas)

• Driedsalami

• Chickenliverpâté

• Preparedbeef,goat,orlung

• Menudo(tripe)

• Haggis(sheepstomachstuffedwithcookedoats,blood,&organmeat)

• Bloodpudding,kidneys,goat&porktesticles,tongue,heart,pancreas,bonegels,&headcheese(meatgels)


Medicinal Mushrooms

• Shiitake

• RichBvitamins:B6,niacin,choline,&folate•Mineralslikeselenium,copper,zinc,&manganese• ReishiImmunesystem

• Lion’sMane(Hericiumerinaceus)=yamabushitake=brain&nervoussystemsupport

• Yamabushitakeiseffectiveinimprovingmildcognitiveimpairment

Mori,Inatomi,Ouchi,Azumi,&Tuchida,2009)


Plant Proteins

Micro-Algae Spirulina&chlorella(protein,chlorophyll)

Easytoputatablespooninasmoothie


•Thebloodofplants!•Plantsusechlorophylltotraplightneededforphotosynthesis• It’sbasicstructureisaporphyrinringsimilartohemeinhemoglobin•Thecentralatominchlorophyllismagnesiuminsteadofiron

Chlorophyll


• Adeodorizer(colostomypatients)

• Chlorophyllinbeforemeals⬇urinarybiomarkerofaflatoxin-inducedDNAdamageinaChinesepopulationathighriskoflivercancer•Ointmentsusedforwoundhealing

• RelevanceinDetoxification

• Supplement:Standardprocess:ChlorophyllComplexfromAlfalfa• EgnerPA,MunozA,KenslerTW.Chemopreventionwithchlorophyllininindividualsexposedtodietaryaflatoxin.MutatRes.

2003;523-524:209-216.taryaflatoxinexposurefrommoldygrainsandlegumes.(e.g.Peanuts)• WeirD,FarleyKL.Relativedeliveryefficiencyandconvenienceofsprayandointmentformulationsofpapain/urea/chlorophyllin

enzymaticwoundtherapies.JWoundOstomyContinenceNurs.2006;33(5):482-490.

Chlorophyll


Plant Proteins

Pea 25%[protein Pea&(whey)increasemusclethickness https://jissn.biomedcentral.com/articles/10.1186/s12970-014-0064-5

https://jissn.biomedcentral.com/articles/10.1186/s12970-014-0064-5





Cruciferous

Broccoli & Cruciferous Vegetables

•Brassicavegetables➡Glucoraphanin•Anti-carcinogenic,Antioxidant,Anti-inflammatory•⬆Phase2detoxification

•ConcentratedamountsofGlucoraphanin•AutismSpectrumTreatment:wasfoundtoreverseoxidativestress&improvemitochondrialfunction➡improvedbehaviors

(Singhetal.,2014)

• 30mgaday➡toomanydepressthyroidfunction


Kelp is the New Kale!

Seaweed • Richminerals(calcium,phosphorus,magnesium,iron,iodine&sodium)

• Brownseaweeds➡alginates➡ionizingradiation➡heavymetaldetoxification

Resources:


Seaweed

•Noricontains1.5timesmoreVitaminCthanoranges• Iodine• VitaminA,Folacin,Calcium&Iron• VitaminBcomplex(includingB-12)• RichsourceofProtein• Noriis25%-35%• Kelpis9%protein

• Excellentforreducingbodyweight• Seehandout:SeaweedSalad


Seaweed Salad


Nopale (Prickly Pear Cactus)

•Richinmanganese+fiber• Slowsdownabsorptionofsugar&lowersbloodsugar•Mucilaginouscontent:soothingtomucusmembranes

•Nopal&cinnamontea:traditionalmexicanbreakfastalongwithcorn&beans•Useitraworcookedinsmoothies,eggs,&salads

• MBacardi-Gascon,DDuenas-MenaandAJimenez-Cruz(May2007)."LoweringeffectonpostprandialglycemicresponseofnopalesaddedtoMexicanbreakfasts".DiabetesCare.30(5):1264–1265.doi:10.2337/dc06-2506.PMID17325260.


Nopale Salad

•Pickfreshnopale•ORpurchaseit&makesurethelittlespineshavebeencutoff•Orsometimesyoucanpurchaseitcut


Nopale & Eggs


Fiber: Our Prebiotics

•Foodshighinwater-solublefiber

•Flaxseed,pectin—fromapples—•Guargum,&seaweeds

•Highlybeneficial80–100gramsperday

Comfort Food


Xocoaltl

Theobromine(fromtheo&broma=foodofthegods)

“All you need is love. But a little chocolate now & then doesn’t hurt.”

—CharlesM.Schulz


Benefits of Chocolate

• Antiinflammatorycompounds• Flavanols/antixoidants:epicatechinhighestinchocolate(alsofoundinGreentea)• Epicatechin1-2mg/kgofbodyweight• Bitterelement&theLiver• ReducesCRP

• Enhancesmitochondrialfunction• Epicatechinenricheddarkchocolateimprovesmitochondrialstructure

• TaubPR,Ramirez-SanchezI,CiaraldiTP,etal.AlterationsinSkeletalMuscleIndicatorsofMitochondrialStructureandBiogenesisinPatientswithType2DiabetesandHeartFailure:EffectsofEpicatechinRichCocoa.ClinTranslSci.2011;5(1):43-47.)


Benefits of Chocolate

•Prebioticfunction• Gutfermentstheflavanolstheyareabsorbedintoblood

• Increasesendorphins• Dopamine—focus

• Magnesium—womenneedmagnesium!• Theobromine&caffeinecoughsuppressant,antiasthma,vasodilator,mood

TaubPR,Ramirez-SanchezI,CiaraldiTP,etal.AlterationsinSkeletalMuscleIndicatorsofMitochondrialStructureandBiogenesisinPatientswithType2DiabetesandHeartFailure:EffectsofEpicatechinRichCocoa.ClinTranslSci.2011;5(1):43-47.)


Chocolate Recipe

•HealthyCocoa• ChocolateAlmondJoyrecipe• AddchocolatetoyourFreshbeanchile•MochaMatchaSmoothie• (Twicethecatechins!)

• SeeHandouts:ChocolateAlmondJoy


Comfort Foods: Anxiety

•Bananas•Figs•Vinegar•Oats


Oats & Anxiety

• Laterintheday➡relaxing•Wholeoatsorsteel-cutoats•Gluten-sensitive/intolerant➡Gluten-Freeoats

• Steel-cutoatsarerichinsilicon,phosphorus,&magnesium➡calming,nourishingeffect

•Blackstrapmolassessweetener=iron,copper,magnesium,potassium,&manganese

•Addraisins&walnutsforrelaxation&sleep

Oats


Eating Disorders & Comfort

• Bulimia(whey)

• Tryptophanrichfoods;healthyfats&complexcarbs

• Bulimia&Purging• Anorexia• Orthorexia

• Nighttimeeating


Whey Protein

•Cheesemakingprocessby-product• Lowlactose•Nineessentialaminoacids•Recoveryfromeatingdisorders

•MostsatiatingnutrientsduetochangesinCCKCholecystokinin,GLP-1Glucogenlikepeptide,PYY,⬇appetite.ProteinboostPYY

•Glucomannan(dietaryfiberkonjacroot)satiety 72


Orthorexia Nervosa

•NotinDSM5&maybestigmatized

•Fixationonrighteouseating

•Addictionrecoveryclients•Chemicalsensitivity

•Veganism

•Rawfooddiets•Vegetariandiets•Groupbonding•Survivorsofcults•Dietchoicesreflectstage


Alcohol & Drug Recovery

• Easilydigested,nutrientdense,collagenrich:BoneBroth/ChickenBroth• Carrot/Beet/AppleJubilee—satisfiessweetaswithdrawing;livernourishment

• Ingredients:• 1lb.oforganiccarrots,1organicbeet,1organicapple• Smallpieceoffreshginger•Optional:add1tsp.coconutoil•Wash&cutallthevegetablesandfruitssotheypassthroughthejuicer.Keeptheskinintact.Strainthejuicelightly,keepingsomeofthepulp.Makes2glasses.


Gelatin & Collagen

• Collagen&aminoacidsfromgelatin-richmeat,fish&poultrybroths• Easytoassimilate&helpbrainfunction• Freshlymadebone&vegetablebrothisthe1stfoodtochooseasastapleinhelpingpeoplerecoverfrommentalillness•⬆satiety

• Supports1st&2nd“SecondBrain”• I.G.S.RubioG.CastroA.C.ZaniniG.Medeiros-Neto.EatingandWeightDisorders-StudiesonAnorexia,BulimiaandObesityMarch2008,Volume13,Issue1,pp48–53Oralingestionofa

hydrolyzedgelatinmealinsubjectswithnormalweightandinobesepatients:Postprandialeffectoncirculatinggutpeptides,glucoseandinsulin


Substitute for Food Cravings

• Weneedthenutrientstheyoffer• Weareallergic&theyfunctionlikeadrug• Wheat&glutenarehighlyallergenictopeopleforwhomittriggersopioid-likereactions

• Theyremindusofacertaintimeinourlife,peoplewehaveloved&lost,ourcountryoforiginorholidays

• Wewanttoalterourconsciousness• Forcomfort&anxietyreduction,weingestcarbohydrates&fats• Forenergy&focus,weingestproteins&dopamine-richcoffee

We crave foods for a variety of reasons

Principle of Substitutions


Principle of Substitutions

•Understandthe(emotional)biochemistryofthefoods•Findsubstitutionsthataddresstheseneeds,butarehealthier&withoutthesideeffects

•Findanalternativefoodtoprovidethesameeffectasthefoodsyoucrave

•Slowuptakeofglucose•Alwaysmixafat&proteinw/acarbohydrate


Substituting Unhealthy Comfort Foodswith Healthy Options

UnhealthyComfortFoods

HealthySubstitutions

Breadorsweets Sweetpotatoes

Sugarytreats Smoothiesweetenedwithstevia

Chocolatew/sugar Unsweetenedcocoapowderw/stevia/homemadesteviasweetener

Canesugar Honeyormaplesyrup

Honey Stevia

CoffeeBlacktea,decaffeinatedcoffee,herbalcoffeesubstitutes(roasteddandelionroot,ramonnut[breadnut]),greentea,chai,orTurmeric-RooibosBrainChai

Neurotransmitters & PrecursorsNT’S AMINO ACIDS/ NUTRIENTS BOTANICALS FOODS ENTHEOGENS

GABAGlutamine, taurine

milk derived neuropeptides. lithium orotate, phenibut

Valerian, hops, skullcap, green tea,

kava

Walnuts, oats, spinach, beans liver, mackerel

SerotoninTryptophan,

5 HTP, B-vitamins, esp B-12, B-6, niacicinimide, folic acid

St. John’s wortSalmon, beef, lamb, figs bananas, root vegetables,

brown rice

LSD, Psilocybin, DMT, Ibogaine, Ayahuasca

Dopamine Tyrosine, DL- Phenylalanine, B-12, B-6 Ginseng, Fenugreek

Coffee, tea, eggs, pork, dark chocolate, ricotta

cheese

MDMA/MDE Mescaline

Norepinephrine Tyrosine St John’s wort, Holy basil,licorice Meats, fishes cheese MDMA/ MDE

Mescaline

Acetylcholine

GPC choline phosphatidylserine, acetyl-L-carnitine,

huperzine

Sage, Bacopa , Melissa, Ginkgo, Ashwaganda

Eggs, liver, salmon shrimp, nut butters,

coffee

Scopolamine (contraindicated)

Glutamate Glutamic Acid Gotu Kola, Kava, Passionflower

Caffeine, fermented foods, chicken, eggs,

dairy

Ketamine Ibogaine

Endogenous opioids Milk biopeptides Papaver somniferum

Casein (milk), gluten (grains), spinach, fat,

fasting

Ibogaine, Salvia divinorum


Ramon/ Capomo •A.K.A.Ramon,madefromtheBreadnut(Brosmiumalicastrum)

• RichinBvitamins(particularlyB6),calcium,vitaminC,&traceminerals

•⬆aminoacids&folate

• Liftsmood

•⬆breastmilkinnursingmothers

Coffee Substitutes


Coffee Substitutes

Green Tea •Atleasttwoimportantconstituents•Epigallocatechingallate(EGCG)•Theaninebeneficialforcognitivehealth&preventionofAlzheimer’s

• (Hyungetal.,2013)


Exercise: Make a Food Substitutions List

Buildingonourconceptofsubstitutinghealthyfoodsforunhealthyonesbutstillsatisfyingourneeds,trythisexercise.Usingtwocolumns,makealistofthefoodsthatcomfortyouintheleftcolumn.Asyoureviewthelist,makealistof

healthysubstitutionsforthesefoodsintherightcolumn.Forexample:

ComfortFoodsyouEnjoy HealthySubstitutions

Wheat–toastw/

butter&jamBakedpotatowithallthefixings

Chocolatebarw/sugar Hotcocoasweetenedw/stevia&realwhippedcream

Fast-FoodFrenchfriesFriesbakedinoliveoil&toppedwithcilantromayonnaisedip


Types of Diets

• Ancestral• Atkin’s(Carnivore)• Paleolithic(Paleo)•ModifiedCarnivore• Ketogenic• Anti-Inflammatory• Gut&PsychologySyndrome(GAPSDiet)

•Mediterranean• Raw• Vegetarian• AyurvedicDiet• ChineseFiveElementDiet•Macrobiotic• FODMAP• Vegan• Fasting&DetoxificationDiets

What are Ancestral Diets?


Ancestral Diets

•Typesoffoodsourancestorsate•Foodsfreeofrefinedsugars&grains•Nosyntheticpreservatives/foodcoloring•Minimallyprocessed•Preparationhighlightstheirnutritionalvalue

•Bothraw&cooked•Lowglycemic,anti-inflammatory,&richinomega-3fattyacids

Food is much more than nourishment. Food is medicine. Food is nutrition. Food is ceremonial Food is sacred. Food is culture & tradition.


Ancestral Foods

•Antioxidant-rich(redpurplecolorsberries&fruits)•Brainbowcolors•Fiber/Prebioticsbarkflour,psyllium,chia,cactus,bran,oatmeal

•Fermentedfoods/Probioticsenzyme-richfordigestion&colonhealth,detoxification


Ancestral Foods of Pacific Northwest


Natural DHA & EPA Sources

Docosahexaenoicacid,brain&retina/eicosapentaenoicacid

White Tail Deer

Smoked Oolichan

White Tail Deer

Smoked Oolichan


Inuit People

High fat, low carb


Eastern European Peoples


Traditional Irish Foods


Traditional Foods of Mexico



Amaranth (Alegrias)



Criadillas


Ancestral is Biochemical Individuality

• RogerWilliams,Biochemistwhoidentifiedfolicacid,B-6pantothenicacid(B-5),lipoicacid

• Eataccordingtoyourmetabolism

•Rateofglucoseoxidation• Determinedbycultural-geneticheritage• Determinedbyenvironmentalheritage

• Dietmustbetailoredtotheindividual• DietSpectrum:Vegetarian-Carnivore


Bio-individuality

Identifywhatyourbodyneeds.

Whatistheright“fuel”


Rate of Glucose Metabolism

• Acid/alkalinevariationsinbloodpH

•7.46.bloodpH

•Minutevariationsleadtodisease

• FastOxidizersburnglucosetoorapidly

•Requiremoreproteins&fatstoslowdowntherateofglucosecombustionintheKrebscycle(Inuitpeople)

• SlowOxidizersdonotburnupglucoserapidlyenough(Vegetarians)

•Requireahigherpercentageofglucose(lessprotein&fats)(PeoplesofTropics,India)

•MixedTypes


Individualized Nutrition

•Oxidation•Therateatwhichweburncarbohydratesorglucose

•Thisgovernstheamountofcarbohydrates,proteins,&fatsourbodiesrequireforour“fuelmixture”

•Someofusburncarbohydratesmorequickly,someburnmoreslowly


Slow Oxidizers

• EmphasizePlantproteins(low/noanimalproteins)• Lowerfatdiettospeeduptheirrateofoxidation&tostabilizetheirbloodsugar•25%protein,60%carbohydrates,&15%fats• Leananimalproteinsincludingnuts,legumesfish&eggs

Vegetarians: Vegetables, Fruits, Grains, Legumes


Fast Oxidizers

•Highproteinandhighfatdiettoslowdowntherateofoxidation&stabilizebloodsugar

•Purinefoods:organmeats,sardines,&anchovies•30%protein,20%carbohydrates,&50%fat•Fruits&vegetables,fewgrains

Carnivores: Animal Protein


Mixed / Balanced Oxidizers

•Mixedprotein&fat&carbohydratesdiettobalancetheirrateofoxidation&tostabilizetheirbloodsugar

•30%protein,40%carbohydrates,&30%fats

•Theywillbenefitfromarangeoffoods


Assessment

•4-hrglucosetolerance•Hairanalysis•Clinicalinterview

•Questionnaire•BroadNutritionaltypingonline/ProteinorCarbohydrateType


Feasting Vs. Fasting

Feasting• Promotesgrowth&plasticity• Physiology:• Glucosefromfoodprovidesenergy

• Fatstoredforfuelastriglycerides

FastingDefendsagainstoxidative&metabolicstressPhysiologyTriglyceridesbrokendowntofattyacidsandglycerolLiverconvertsfattyacidstoketones=>ENERGYKetonesprovideenergyforthebrain


•Ketonelevelsrisewithin8-12hoursafteronsetoffasting

•Regulatethemanyproteinsandmoleculesknowntoinfluencehealthandaging

•Stimulateexpressionofthegeneforbrain-derivedneurotrophicfactor(BDNF)• BDNFhelpsbuildandstrengthenneuronsandneuralconnectionsinareasofthebrainresponsibleforlearningandmemory

Ketone Bodies


MetabolicShift•Shiftofusingfattyacidsasfuel→greatermetabolicflexibility•efficiencyofenergyproductionfromfattyacidsandketonebodies

StressResistance

•Fastingcellsengageinacoordinatedadaptivestressresponseleadstoincreasedexpressionofantioxidantdefenses,DNArepair,proteinqualitycontrol,mitochondrialbiogenesisandautophagy,anddown-regulationofinflammation

Benefits of Fasting

DiFrancescoA,DiGermanioC,BernierM,deCaboR.Atimetofast.Science2018;362:770-775.AntonSD,MoehlK,DonahooWT,etal.Flippingthemetabolicswitch:understandingandapplyingthehealthbenefitsoffasting.Obesity(SilverSpring)2018;26:254-268.


HealthandAging•Researchonrats:reducedfoodintakerobustlyincreaseslifespan

•Inhumans:amelioratesobesity,insulinresistance,dyslipidemia,hypertension,andinflammation

Benefits of Fasting

PhysicalandCognitiveEffects

•Youngmenwhofastdailyfor16hourslosefatwhilemaintainingmusclemassduring2monthsofresistancetrainingImprovementsinverbalmemory,executivefunction,globalcognitionandworkingmemory

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2851235/https://www.ncbi.nlm.nih.gov/pubmed/29576535

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2851235/

https://www.ncbi.nlm.nih.gov/pubmed/29576535


AlternatedayfastingRegulareating/calorierestricted5:2intermittentfasting2days/weekDailytimerestricted8PM-10AMfasting,10AM-8PMfeeding

Fasting Techniques


Mental Health • Affectedbyallergies,sensitivities,&toxicexposuresinfood&theenvironment

Keyprinciples

• Reduceexposure• Respondtotheexposure

Food Allergies, Sensitivities & Special Diets


Food Allergy: Definitions

•Reactivityoftheimmunesystem• Genetic&hereditary• Chronicinfections• Eatingpoorqualityorpro-inflammatoryfoods• Toxicexposure• Nutritionaldeficits• Chronicstress

•Symptomsoffoodallergycanoccurimmediatelyafteringestingthefoodoruptoseveralhourslater


Common Allergens

•Anyfood•Milk,eggs,wheat,soy,treenuts,peanuts,fish,strawberries&shellfish

•Pollen-foodallergysyndrome

•Ragweedallergy➡bananas/tomatoes/melons•Cookingfoodpreventsthisresponse


Food Sensitivities/Intolerance

Mostcommondiet-inducedinflammatoryreaction

Food&food-chemicalsensitivities➡inflammation&symptomsdifficulttoidentifytriggerfoods

food-chemicalsensitivitiesintolerances

non-allergic(non-IgE)

FOODALLERGIES


Symptoms of Food Intolerance

• Skinshowssigns•Digestivesystem

•Respiratorytract

• Fibromyalgia,GERD,IBS,obesity,migraines,ADHD,autismspectrumdisorders,depression,insomnia,&chronicfatiguesyndrome

• (OxfordBiomedicalTechnologies,2013)


Lactose• Age5⬇synthesizelactase

• Adulthood➡70%lactoseintolerant• ⬇Quantitiesenzyme

• Lactoseintolerance=geneticallybased• Cultureswheredairyanimalsnotnative•African&Asians80%-100%•AfricanAmericans&Mexicannatives70%-80%

•Mediterranean’s&Jewishdescent60%-90%

•NorthernEuropeans1%-5%


Lactose

Easiertotolerate•Higherfatcontent•Purecream/Butter

•Livecultures•Lactose➡Bacteria➡Lacticacid


Casein

Implicated•Schizophrenia•Depression•Autismspectrumdisorders

50%sensitivetodairy➡gluten-intolerant


Casein

Higherproteincontent• Yogurt•Cheese• Kefir•Milk• Icecream

Butter&creamsmallamounts


Gluten

• Proteiningrains• Gliadin+Glutenin➡immunesystemreactions

• Type1=CeliacDisease(autoimmunereaction➡smallintestines)

• Type2=Non-CeliacGlutenSensitivity(GS)• Nonceliacglutensensitivityisanimmuneresponse➡digestive&neurologicalproblemsbutmaynotmanifest• Maygoundiagnosed• (Jackson,Eaton,Cascella,Fasano,&Kelly,2012)

Cyrex Labs


Gluten & Depression

•1in250people=celiacdisease•1in10havesensitivities

•Cravewheat/grains=moodelevationuponeatingthesefoods•Peoplew/TypeObloodareoftenintolerantofgluten


Intestinal Permeability

•Gluten&caseinintolerancecontributesneurodevelopmentalillnesses,autoimmune,neurological(Fasano,2011)•⬆intestinalpermeability

(Herbert&Buckley,2013;Pedersen,Parlar,Kvist,Whiteley,&Shattock,2014;Whiteley2014;Whiteleyetal.,2013)

• Triggerszonulin• Aproteinthat⬆thepermeabilitybetweencellsofthewallofthe

digestivetract•➡systemwideinflammation


Casein & Gluten Sensitivity

•Gluten&caseincontainproline•Prolylpeptidesactlikeopiatesinthebrain

• Significantclinicalevidencehasestablishedcasein&glutensensitivityinpeoplew/mooddisorders,anxiety,majordepression,&schizophrenia

• (Cascellaetal.,2011;Samarooetal.,2010).

•BiPolar(Dickersonetal.,2012)


Gluten

•Wheat,barley,rye,bulgur,couscous,farina,kamut,seitan,barley,farro

•Alternatives• Rice,potato,coconut,almond,buckwheat,sorghum,sweetpotato,bean/cassava/ricemixtures&tapioca


Gluten Elimination

90dayeliminationReadLabels!!!

Rootvegetables• Sweetpotatoes• Yucca(maniocorcassava)

• Parsnips•Carrots• Squash


Nightshades

•Intestinalpermeability&inflammation

•Useofpainmedications&antacids


• Self-inventoryofpain&swellingofjoints• Ratescaleof1-10with10beinginterriblejointpainw/stiffness• Eliminateallnightshadefoods2weeks

• Conductanotherself-inventory

• Ifyouaresensitivetonightshadesyouwillfeelbetterafter2weeks

• Challengetest:usenightshadesfor1-2weeks&observethechange

• Eliminate/sharplyreduceortolerateonoccasion

Test for Nightshade Sensitivity


Nightshade Substitutions

Plantain

Sweet, starchy filled with minerals…

Seehandout:Plantainsoup


Potato Substitution

Yucca


The Coca Modified Pulse Test

• Dr.Coca,Immunologist• Testforallergic/sensitivityreactions• Simple,do-it-yourselfmethodtodeterminenegativereactionstofoods• Notrecommendedincasesofsevereallergicreactionslikeanaphylaxis


Coca Neurolingual Testing

• 2hrs.aftereatinganything• Takeyourpulseforonefullminute…don’ttakeitfor30seconds• Putapieceofthefoodinquestioninyourmouth.Chew,butdon’tswallow.Tastethefoodforatleast30seconds.Then,takeyourpulseagainforafullminutew/thefoodinyourmouth• Spitoutthefood&rinseyourmouthw/filteredwater• Ifthepulseraterises6ormorepointsw/afood• Indicatesastressreaction&maybecausingsymptoms


Neurotoxins

Neurotoxins&excitotoxinssubstances

⬇nerveelectricalactivities

Ingredients • Doughconditioners

• Seasonings

• Yeastextract

• Carrageenan

• Maltodextrin

• Hydrolyzedvegetableprotein

• Wheyproteinconcentrate

• Naturalflavorsorspices

• Glutamate

• Aspartate


FermentableOligo-,Di-,Mono-saccharides&PolyolsShortchaincarbohydratesthatarepoorlyabsorbedinsmallintestine

•Shortchainoligo-saccharidepolymersoffructose&galactooligasaccharides, •Disaccharides,monosaccharides,

sugaralcoholssuchassorbitol,mannitol,xylitol,&malitolNaturallypresentinfood&humandiet, •Polyolsaddedartificiallyincommercially-preparedfood

FODMAP


Maycausedigestivediscomfortinpeoplewhoarehypersensitivetoluminaldistension, •DonotcauseintestinalinflammationProducebeneficialalterationsinthegutfloraAlow-FODMAPdietmighthelptoimproveshort-termdigestivesymptomsinadultsw/irritablebowelsyndrome&othergastrointestinaldisorders.AvoidingFODMAPslong-termcannegativelyimpactgutflora&metabolome

FODMAP


LOWFODMAPDIETFOODSTOLIMIT

FRUCTOSE LACTOSE POLYOLS FRUCTANS GALACTANS

ApplesMango PearWatermelonAsparagus Artichokes Sugarsnappeas FruitjuicesDriedfruit High-fructoseCornsyrup Honey

Custard Condensedmilk EvaporatedmilkIcecreamMilkCheeses Yogurt

ApplesApricots Longon LycheeNashipears NectarinesPeachesPears

Asparagus Brusselssprouts GarlicOnion RyeWheat

Plums CauliflowerMuhrooms Snowpeas IsomaltMaltitol Mannitol SorbitolXylitol

ChickpeasLegumes lentils PistachonutsCashews


Aspartame

• Depression&irritability(Lindseth,Coolahan,Petros,&Lindseth,2014)

•Migraines,oxidativestress,diabetes,seizures,blindness,obesity,neurologicaldisorders,carcinogen

(Soffrittietal.,2014)


Cooking Skills

• CookingMatters• Helpsfamiliestoshopfor&cookhealthymealsonabudget.http://cookingmatters.org/

• KnifeSkillVideoTechniques–HD• http://www.stellaculinary.com/knife-skill-video-techniques-hd

• FoodScoresApp• ProducedbyEnvironmentalWorkingGroup,thisappratesthequalityofthefood/brandname&producesanoverallscorebetween1&10. http://www.ewg.org/foodscores?inlist=Y&sdf=1

http://cookingmatters.org/

http://cookingmatters.org/

http://www.stellaculinary.com/knife-skill-video-techniques-hd

http://www.ewg.org/foodscores?inlist=Y&sdf=1


Kitchen Appliances

• Blenders• BrandstolookforincludeVitamix,K-TecBlender,JuicemanSmoothies,&TribestBlender.

• Juicer• ChampionJuicerisaveryhigh-qualityjuicer. http://championjuicer.com/

•Dehydrator• TheExcaliburisagoodchoice,asithastemperaturecontrol,itisfan-operated,anditiseasytoclean. http://www.excaliburdehydrator.com/

http://championjuicer.com/

http://www.excaliburdehydrator.com/


•ExplorefoodsoftheBrainBow• Limittheamountofgrains&legumes,&eliminateglutens•Eliminaterefinedcarbohydrates(flour&sugars)•Useproteins&rootvegetablestostabilizemood&bloodsugar• Includefermentedfoodsindailymeals• Identifynewfoodstotryfortheirmentalhealthbenefits•Emphasizeorganic,farmraised,hormonefree&antibioticfree

Summary


Summary

•Trynewrecipes&sharew/family&friends• Identifytheroleofallergiessensitivitiesinclientmentalhealth• Preparefreshfood&avoidpackagedfoodsw/preservatives&additives

• Conducteliminationdiets&otherteststoassessforsensitivities

• Workw/theclienttoidentifydiettypesthatareoptimal


Summary

• Identifytheratioofproteinscarbohydrates&fatsthatsuitsspecificbiochemicallyindividualmetabolism:Fast(Carnivore),moderate(mixedfoods)orslow(vegetarian-based)

• Minimizeexposuretotoxicheavymetals

• Undertakeperiodiccleansestodetoxify

• Differentiatebetweencloseadherencetoaspecificdietarysystemforhealth&orthorexia

Thank you!drlesliekorn.com [email protected]

http://drlesliekorn.com/

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