Using the Ancient Wisdom of Food to

Create a New You!

Why bother with food?

Of all lifes choices, food can be the most healing-

Typical reason for creating a new you

Your midlife doctor visit

A death in the family

Embarassment or guilt

Carrying around larger pill boxes

Feeling “cemented in your own body”

Scene 1: At the doc office

Doc: “I’ve found some risk factors”

Scene 2: Three months later

Patient: “I don’t have the time”

Scene 3: The red pill or the blue pill

Doc: “This should work”

Doc: “your doing great but I found newer risk factors”

Scene 4: A year later

Patient: “I gotta take another pill?”

True or False

Medicines can change lives!

Answer-True!!!

True or False

Medicines can kill!

Answer-True!!!

True or False

Food can kill?

Answer-True!!

With great power comes great responsibility

Eat responsibly…wait, what is responsible?

Cheap to makeChemically attractive (tasty)Causes emotional addictionGreat psychological advertising (banking on your weakness)Stays on the shelf for monthsIndustry contributes to growth of america ($ and

size)Targets children

The food industry is very powerful

(sounds like the tobacco industry!)

Cheap to makeChemically attractive (tasty)Causes emotional addictionGreat psychological advertising (banking on your weakness)Stays on the shelf for monthsIndustry contributes to growth of america ($ and

size)Targets children

The reason most modern diets don’t work:

It will be physically and economically harder to be healthy in the millennium

AtkinsPritikenSouthbeachPerriconeZoneBlood type

Popular fads

Flexitarian/semi vegitarianPollo-vegetarian (chicken, turkey, duck ok)Pescatarian (fish ok)Lacto-ovo vegetarian (dairy, egg ok)Lacto-vegetarian (dairy ok)VeganRaw veganFrog diet (just eat insects)

Popular followings

Low Sodium DietDASH DietTLC campaignGlycemic Index/load

Modern medicines answers

For Revie

w

http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

DASH (Dietary Approaches to Stop

Hypertension)

TLC (Therapeutic Lifestyle Changes)

http://www.nhlbi.nih.gov/health/public/heart/chol/chol_tlc.pdf

Glycemic Index (just know the concept!)

Glycemic Index (GI): Sample Graphs

Adapted from Good Carbs Bad Carbs Reprinted courtesy of Marlowe & Company.

www.eatgoodcarbs.com

The higher the GI,The faster the blood sugar rises,The faster the pancreas secretes insulin,The higher the insulin secreted,The greater the stress response,The more the cells protect themselves,The less the cells respond to insulin,The faster to metabolic syndrome,The faster to diabetes,The faster to heart attack,The faster to end of life.

Bad stuff

Good Stuff?

Pictures of Low/High GI

Meals & Snacks

GI = 60 GL = 48 GI = 42 GL = 31

www.eatgoodcarbs.com

Pictures of Low/High GI

Meals & Snacks

GI = 85 GL = 48 GI = 39 GL = 22

www.eatgoodcarbs.com

Pictures of Low/High GI Meals & Snacks

GI = 83 GL = 19 GI = 14 GL = 1

www.eatgoodcarbs.com

Pictures of Low/High GI Meals & Snacks

GI = 80 GL = 32 GI = 61 GL = 12

www.eatgoodcarbs.com

Pictures of Low/High GI Meals & Snacks

GI = 57 GL = 31 GI = 32 GL = 16

www.eatgoodcarbs.com

Glycemic loadGi for overall amount in a meal incorporates complexity of food mix of carb, fat and protein volume of food types

-request a visit with a registered dietician!

Get a Load of This!!

Mix and match to a proper GL

Proteins

FatsCarbs

NuVal (an alternative to numbers crunching)David Katz, MD1-100Looks for overall nutritionIndependent evaluationAvailable at Meijer!

http://www.nuval.com/

Look for the Hexagon!

Womens Healthy Eating and Living Study ½ Placed on a WHEL diet ½ Placed on NCI gen guidelines for cancer protection

study found the two groups had no great change in 7 years but reeval revealed the two groups had daily intakes of veg to begin with….ultimate info stated high carotenoid intake decreased recurrence rate of ca

WHEL Study

Lyon Diet Heart Study:The type of diet described by the

Healthy Eating Pyramid really does seem to be healthier than the currently conventional Western diet since a Mediterranean diet similar to the Healthy Eating Pyramid was trialed in the Lyon Diet Heart Study. This French study20 of patients who had survived a heart attack had to be stopped early after just two and a half years because the trial diet was so effective compared to the control diet (a mildly modified Western diet). All-cause death was 70% lower in the trial group than in the control group.

Walter Willet Pyramid

The Food Pyramid (how politics influences health)

Dr Weils Food Pyramid

200 years and going strong(coined by Hahnemann)

Highly technical and scientificPowerfulMostly pharmaceutical and surgical basedEvidence driven even down to the geneWeight loss can be achieved but it requires

multiple specialties and very well trained support system…..

Allopathic medicine

First Health Associates Largest Loser Program

Dan 55 pounds LDL 70 point lower

Tony20 pounds23% drop in Chol

Doris 12.6 pounds 39% drop in Chol

3 Legged Stool of Good Health

Good HealthPh

arm

aceu

tica

ls

Surg

ery

and

Med

ical

Pro

cedu

res

Individual Self Care

Most

Effective

Leg!!!!

Herb Benson MD

EpinephrinePrednisoneEstrogenMorphinePenicillinProzacAdipex

Powerful drugs in western medicine

Powerful drugs in eastern medicine

Breath

EpinephrineAdrenalineDopamine orSerotoninOxytocin

Breath Chemicals…..

Categorization of Macronutrients and Micronutrients

Insulin resistance (down-regulation or insensitivity)

Inflammatory processAdvanced Glycation EndproductsReceptors for Advanced Glycation

Endproducts

The Science of Eating/Health

For Revie

w

Macronutrients

ProteinsFatsCarbohydrates

VitaminsMinerals

Taking the Intelligence out of Food

Micronutrients

Water solubleB 1, 2, 6, 12NiacinFolic AcidBiotinC

ADEK

Vitamins

Fat soluble

Water solubleB 1 Thiamin

B2 Riboflavin

B6 Pyridoxal,pyridoxine,pyridoxamine

B12 cobalamin,cyanocobalamin,hydroxocobalamin

Niacin Nicotinic acid Niacinamide,nicotinamide

Folic Acid Folacin Vit M

Biotin Vit H

C Ascorbic acid

A Retinol

D Ergocalciferol/Cholecalciferol

E , , a b g tocopherols atocotrienols

K 1phylloquinone,phytomenadione

K2 farnoquinone, menaquinone

K3 menadione

Vitamins

Fat soluble

MicronutrientsBoronCalciumCholrideChromiumCobaltCopper FluorideIodineIronLithium

MagnesiumManganeseMolybdenumPhosporousPotasiumSeleniumSiliconSodiumStrontiumSulferZinc

International Micronutrient Malnutrition Prevention and Control Program (IMMPaCt)CDC skills and resources to the world -

eliminate vit and minr deficiencies (esp Preg,Lact,Children)

Established 2000Primarily focused on Iron, Vit A, Iodine,

FolateIron= intellect, maternal deathsIodine=MR, Brain DamageVit A= blindnessFolate= birth defects

Micronutrients are very important!!!

Insulin Resistance An Individual

Cell minding it’s

own business:

The Receptor/Door on the Surface:

The Receptors “feel” the

environment for signals on how to behave.

“Down-regulation”=self preservation

Doors closed means starvationCells

malfunction:

Closed cell “doors” mean sugar accumulates outside the cells…..GP

Hemoglobin A1c has “bad cousins”

Advanced Glycation EndproductsReceptors for Advanced Glycation

Endproducts

Science

“Use food as medicine”

So it's not all bad….Hippocrates said:

Switching gears….

John Kabat Zinn -control the fight or flight before coming in contact with food

Mindful eating

ShapeSmellTexture to fingersTexture to tongueTexture to teethTaste to tip of tongueTaste to back of tongueThroat feel going down……

Silence to decrease distractions:

Slow down!

AfricanFilipino IndianAsian (traditional chinese, japanese)Native american

Ancient medicine

Illness is a disharmony or imbalance directly related to spiritual causes

Life is understood as a balance and sickness is a manifestation of being off balance or harmony

Treatment of illness is often ritual and ceremonial involving the patient, family and often the tribe

American Indian

The Medicine Bag

PsychotechnologiesMindbody psychotechnologies are

methods of producing mindbody states. Common spiritual: entheogens, yoga,

contemplative prayer, meditation, fasting, isolation, chanting, etc.

Others: biofeedback, sleep, dreaming, sensory overload and isolation, movement routines, flow, medical and nonmedical drugs, martial arts

Overall there is a balance that exists with body mind spirit community nature and ceremony is a key in maintaining the balance

Osha (chuchupate) healing med and antibiotic

Ligisticum porteri -Osha root-ceremonial, symbolic and ritual med, analgesic for throat, antiviral

Plants for healing

Bark and tips-for aches and pains

Willow bark

Cough, asthma

Mullein

TeaFeverAllergiesCramps

Ecchinacea

DepressionCalmingIncreases serotonin

St Johns wort

Thistle-Yerba degurro-stubborn man, tough people, alcohol use-heals liver and cleans blood

Milk thistle

Heal bruises (like arnica)Clears bones and digestive disorders

Comfor

StimulantBronchial dilatorySinuscongestion

EphedraBanned b

y FDA

Topical healing

Arnica

Antiseptic topicalTea to sooth ulcers

Yerba manza (anamoxis californica)

AntisepticTopical cover

Pinon sap

Calming teaEar cones

Yerba buena

neutralizer

Cedar

Traditional Chinese MedicineYin foodsYang foods

4 primary patterns of Heat and Cold

Exces

s + h

eat

Excess

+ co

ld

Deficiency

+ heat

Deficiency

+ co

ld

yin yin yin yinyang yang yang yang

Healing with Whole Foods

Heated Cooling foods Apple Banana Pear Persimmon Watermelon Tomato All citrus Lettuce Cucumber Celery Eggplant Cabbage Broccoli cauliflower

Soy milk Soy sprout Tofu Mung Alfalfa sprouts Millet Barley Wheat Kelp Spirulina Yogur Crab Clam Peppermint Nettles Cilantro marjoram

Cold Ginger root Cinnamon Cloves Basil Lentils Oats Quinoa Sunflower seed Sesame seed Walnut Pinenut Fennel Dill Rice Corn Rye

Parsnip Parsley Sweet potato Kale Onion Garlic Scallion Cherry Citrus Hot peppers Cayenne but small amounts prevent

cooling

Eliminate rich fatty sweetened refined Use clensing like bitter raw:

sprouts, veggies, fruits, grains, legumes, flax

stevia Fewer warming foods and more cooling

for excess heat Fewer moistening mucus foods and add

drying foods for excess damp Reduce other excesses Fast with juices and water during acute

infection Take bitter herbs 2-3 times an hour

during severe infection

Excess

Deficiency Increase sweet nutritive

rice oats parsnips black strap molasses

soy dairy Decrease bitter May require animal meats For cold deficient-add warming For deficiency with heat-balanced

foods and supporting sugar and protein Avoid hot spices alcohol coffee tobacco

and excess of warming or refined foods Ample water like soups and stews

Rice Barley Millet Seaweeds Black beans Mung Tofu Teets String beans Tempeh Spirulina Dairy Egg Sardine Beef

Healing with Whole Foods

SourBitterSweetPungentSalty

5 flavors

Yang flavor, expansive dispersive warmingEnter and clear lungs of mucusImproves digestive activityStimulates blood circulation and cardiotonicClears obstructions and improves sluggish

liver circGood for sluggish dull lethargic

Healing with Whole Foods

Pungent flavor

Pungent Warming Spearmint Rosemary Scallion Garlic Onion Cinnamon Cloves Ginger black pepper Hot peppers Cayenne Fennel Anise Dill basil

Cooling Peppermint Marjoram Elder White pepper Radish

Yin cooling effect moves energy down and inMoistens dryness softens hardened

lumps/stiffnessDescending cooling nature Good for moistening can calming the dry

nervous one

Healing with Whole Foods

Salty flavor

Salt Seaweed Barley Millet Foods made with: soy sauce miso pickles

Salty food

Yin cooling quality causes a contraction and has a gathering absorbent astringent effect

Most active in the liver to counteract rich greasy food

Useful for the dispersed capriciously changing personality

Sour flavor

Hawthorne betty Lemon Lime Pickles Rose hip Sauerkraut Sour apple Sour plum

Sour food

Yin cooling causes contraction and encourages energy to descend

Helpful for inflammation, infections and overly moist damp conditions

Used to contract channel energy into lower body winter, heat symptoms neutralized by bitter

Used for slow lethargic watery damp individuals or overheated aggressive

Bitter flavor

Alfalfa Bitter melon Romaine lettuce Rye

Bitter food

Yang flavor full and empty sweetBuilds the yin of the body (tissue and fluids)Helps energy expand upward and outwardEnergizes yet relaxes bodyMoistens dry conditions of the lungGood for the dry cold nervous thin weak or

scattered person

Healing with Whole Foods

Sweet flavor

Sweet food Apple Apricot Cherry Date Fig Grape Grapefruit Olive Papaya Peach Pear Strwbetty Tomato Beet Button mushroom Cabbage

Carrot Celery Cucumber Eggplant Potato Shiitake Spearmint Sweet potatoe Yam Almond Sunflower seed Molasses Whole sugar Barley malt walnut

Ayurvedic healingTreats illness as an obstacle on the road to

spiritual enlightenment.Yoga is one of the means to which ayurveda is

used to healWhether thinking the concept of yoga or

ayurveda, great reliance is referred to the concept of the mind and everyone’s mind works differently.

There are multiple solutions to problems and multiple treatments for a given illness

Ayurveda

The Science of LifeThe Art of LivingThe Art of Being

Essentially composed of the same elements5 =Space Air Fire Water Earth

The Inner and Outer Milieu

Biological energies that govern function

Vata-Space and AirPitta-Fire and WaterKapha-Water and Earth

Physical and Psychological CharacteristicsComm0n Disorders of ImbalanceCommon Ways to Regain Balance

The Doshas

Vata PhysicalThin and bonyLightDry and rough skinDry and brittle hairHands drySmall dull darkThin dark red lipsTongue dry pale grey

coating

Variable appetitePoor digestion, weak

fireProne to constipationIrregular mense

crampyVigorous exerciseInsomniaPulse slithersFast speechVariable sex appetite

Stong communicatorArtistic AdaptableEmotionally sensitiveSpiritually inclinedSensitive to subtle energiesCharismaticAlert

Vata Psychological

ArthritisMuscle stiffnessHeadachesConstipationChronic fatigueDry scaly skinDizzy, ringing earsIntolerance to coldFood allergies (wheat dairy)

Vata Disorders/Imbalance

Gentle exerciseMeditation dailySpecific diet Time in natureEat in peaceBright warming colors (orange and green)Massage daily (warm oil sesame)Lavendar cinnamon oils for aromatherapySpend time with grounding pitta and kaphas

Vata Balance

Aerobics low impactBicyclingDancingGymnasticsSwimmingTai ChiWalkingYoga

Vata activities

Grains - heavier like rice wheat quinoa and oat Fruits - heavier with sweet and sour taste –mangoes bananas dates

oranges grapes

grapefruits Vegetables – heavy moist veggies- squash sweet potatoes avocado cooked

carrots

(broccoli cabbage cauliflower raw onions cause gas) cooked steamed better

raw not good since difficult to digest legumes – difficulty with digestion (mung ok) Nuts/seeds – good especially in jut butter and milk form Dairy - benefit from grounding and nourishing effects but prone to food

allergies Oils/fats - important for vatas (sesame olive and ghee Seasoning – most beneficial especially sea salt ginger garlic (watch dry

pungent) Sweeteners – ok in moderation but use honey in moderation due to drying Drinks - plenty due to dry state ine ok but beer and alcohol create

imbalance Meats - ok with grounding and nutrient rich quality deepwater fish

chicken red meat

vata pacifying

Eat Taste Heal

Vata Balancing Diet

Pitta PhysicalMedium build

developedMedium heightHair fine lightOily skin, acneHands hot and

sweatyEyes medium

penetrating brightTeeth yellow and

prone to decayTongue moist pink

yellow coat

Strong appetiteStrong digestion

gerdSoft loose regularRegular mense

longerVigorous exerciseSexual arousalLight sleep not

disturbedSweat easilyPulse strong stable

Intelligent penetrating ideasCourageousHigh acheiverArticulateOrganized plannersAble to focus on single objective at handjoyful

Pitta Psychological

Overly intenseManipulative Stubborn/arrogantJealous/materialisticLoud aggressiveControlling of othersEgotistical critical judgementalSuppressive of emotionDemeaning

Pitta Disorder/Imbalance

Avoid stimulantsEat in peaceMeditate time in natureCalming exercisesCooling colors blue green whiteRestLearn to appreciate kapha and vata typesCool showers and oils like sandalwoodMassage oils like coconutJournal to get in touch with emotions

Pitta Balancing

Pitta activities Archer yBasketballBicyclingFootballIce hockeyIce SkatingMartial ArtsMountain Biking

SkiingSoccerSurfing TennisYogaWeight lifting

Grains - most good basmati quinoa couscous pasta wheat barley Fruit - sweet cooling and astringent like pears mangoes apples

coconut figs

cranberries pomegranates Veggies - pick bitter cooling kale broccoli zucchini potatoes squash

cucumer peas Legumes - pitta fire adapted for legumes mung lentils chickpeas soybeans

split pea Nuts/seeds- less suitable due to oily nature – coconut sunflower almonds

ok Dairy - good due to cooling- cow ghee cottage cheese panir (water

down yogurt) Oils/fats - less required but cooling are ok ghee sunflower coconut Seasonings – cooling spices and herbs dill fennel cardamom cilantro

coriander saffron Sweeteners – all types in moderation except molasses (heating) less so

honey (mild ht) Drinks - plenty! Sweet and astringent fruit juice apple cranberry

pomegranate

beer ok, wine and hard alcohol aggravating Meats - less since oily and heating – wite and fresh water fish

Pitta Balancing Diet

Eat Taste Heal

Kapha PhysicalHeavy bones broad

frameHeavy often obeseShorter or taller

than averageOily smooth skinThick oily hair curlyHands cool clammyEyes large and

calmingTongue pink white

coating

Mod appetite Slow metabolismWell formed stoolMense reg mod

crampSlow graceful mvmtSteady desire for sexDeep sleepPulse smooth

swanlike

Patient sweet forgivingEmotionally stable lovingDesire to helpCalm loyalAccepting of othersStaminaHomebodies romantic sensualLong term memory good listenerSatisfied with life

Kapha Psychological

Greedy hoardingUnable to say noEasily attached to people and thingsOverly passive, fearful of letting goUnable to express thoughts or emotionIntroverted depressedComplacent slow to understand

Kapha Disorder/Imbalance

Avoid luxurious lifestyleFocus on nonattachment in daily lifeTime for introspective activity writing

meditationStimulating activities (vigorous yoga)Bright colors red orange purple goldEnlivening musicObserve seasons and adjust diet and life

accordinglyFlower essense myrrh eucalyptus cedar

aromaVary daily routine

Kapha Balancing

AerobicsBasketballBicyclingFootballJoggingRock climbingRowingRunningTennisYoga

Kapha activities

Grains – less but ok for corn millet rye buckwheat Fruits - light and astringent apples pears cranberries pomegranate Veggies - most broccoli mushrooms celery kale green beans eggplant

steam/spiced Legumes - great balancing due to dry and astringent mung black red

beans lentils

tofu Nuts/seeds – heavy and oily so no but in place of meat- pumpkin and

sunflower Dairy - avoid (soy better than cow) Oils fats light oils like sunflower canola safflower Seasonings – all benefit especially spices Sweetners - small quantities- raw honey best Drinks - only when thirsty but hot spicey like ginger or chai tea, wine

better Meats - require less but ok for white poultry freshwater fish (roast

broil bake)

Eat Taste Heal

Kapha Balancing Diet

Ayurvedic basics to food classification

SweetSourSaltyBitterPungentAstringent

Food tastes in Ayurveda

Sweet - earth and waterSour - earth and fireSalty - water and fireBitter - ether and airPungent - air and fireAstringent - air and earth

Food tastes in Ayurveda

Sweet -most nutritive sugar honey milk butter rice breads

- build tissue meats pasta

• Sour -improves appetite citrus fruits yorgurt cheese tomatoes

and digestion pickles vinegar

-promotes digestion

• Salty -mildy laxative/sedative salt sauces salted meats and fish

-promotes digestion Pungent -stimulates digestion hot peppers salsa

ginger radishes

-clears congestion mustard cloves horseradish (oil) Bitter -antiinflamm green leafy veg celery

sprouts beets

-detoxifying lemon rind (alkaloids) Astringent -drying beans tea apples

cabbage

-compacts system pomegranates cauliflower dark leafy

greens (tanins)

Chopra Center Herbal Handbook

In General

Sweet Almonds Comfrey root Dates Fennel Faxseed Licorice maidenhar fern Marshmallow Psyllium Raisins Sesame seeds Slippery elm Soloman seal

Relatively uncommon Alleviates Pitta and Vata When in excess, exacerbates Kapha Nutritive, tonic and rejunvenative

The Yoga of Herbs

Sour Hawthorne berry Lemon Lime Raspberries Rose hips

Liquefies Kapha

Aggravates Pitta

Stimulant, promotes digestion, increases appetite

Largely from the acid in plants like fruit

The Yoga of Herbs

Salty Epsom salts Irish moss Kelp Rock salt Sea salt Sea weed

In small amount promotes digestion and increases appetite

Alleviates Vata Liquefies Kapha In excess aggravates Pitta

The Yoga of Herbs

Pungent Angelica Asafoetida Basil Bayberry Bay leaf Black pepper Camphor Cardamom Cayenne Cinnamon Cloves Coriander Cumin Ephedra Eucalyptus Garlic

Horseradish Mustard Onions Oregano Peppermint Prickly ash Rosemary Sage Sassafras Spearmint Thyme valerian

Stimulating promotes digestion increases appetite

The Yoga of Herbs

Bitter Aloe Barbaerry Blessed thistle Blue flag Chapparal Chrysanthemum Dandelion Echinacea Gentian Golden seal Pao d’Arco Peruvian bark Rhubarb Rue Tansy Yarrow

Detoxifying antibacterial germicidal Restores sense of taste Clears Pitta and Kapha Antiinflammatory

The Yoga of Herbs

Astringent Cranesbill Lotus seeds Mullein Plantain Pomegranate Raspberry leaves Sumach Uva ursi White pond lily Witch hazel

Alleviates Kapha and Pitta Sedative, stops diarrhea, aids healing Exacerbates Vata

The Yoga of Herbs

Triphala - can balance all three doshas used as the sole herbs in many practices Guggulu – plant resin useful for binding

ama Ashwagandha – calming on mind and

nerves reducing anxiety in both sexes and reversing sexual debilityShatavari – female disorders menstruation to

meno infertility low libido and hormone imbal

Special Mentions

Sound familiar?

BitterPungent Astringent

Sweet SourSalty

Decide to make a change in life for a reason/cause.

Use alternative medicine practitioners wisely.Maintain visits with a health professional

yearly +/- to control current illnesses.If medicines are necessary, don’t feel bad but

plan on when you will be off them.If a job change is necessary, don’t feel bad

but step into the new life with full commitment.

Find an activity that “touches your heart” and inspire others

Stay grounded daily with spirituality.

The Saguil Approach

Measuring just cholesterol or body weight as a success in changing a life is a very course representation of the benefits in dietary awareness.

As general guidelines exist for the population, I urge that everyone treat the challenge with a personal alternative in applying rules or criteria

No one should be forced to fit through a “pigeon hole”, although guidelines are for the “masses”, every living being exudes the life-force originally given by the universe in his/her own way (just like doshas).

The Saguil Approach

The universe will exist infinitely, events will occur, individuals will interpret some events as inspirational or demoralizing. There is an epidemic that is killing our society slowly….obesity. Tragic to witness, frustrating to treat, draining to maintain. It is our duty to control it now and help the next generation prepare for the conflict against this affliction to society. The only true thing we can control in this conflict is our reaction to it. Staying grounded with meditation, practicing mindfulness with eating, and asking “how would nature do it” will help prepare for battle against this tragedy.

Q & A

Xiexie!! Salamat!!

Mahalo!!Cheers!!

Danke!!

Merci!!

Arigato!!

Kwakwha!!

Gra

cias!

!

Anugurihiitosumi!!

Enrique (Ric) Saguil, MD

First Health Associates2010 Arlington Heights RoadArlington Heights, IL 60005

(847) 593-3330

heal@herbal411.com