What's Really in Your What's Really in Your Food?Food?

May 2013May 2013

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stress

anxiety

depression

exhaustion

headachesbloating

asthma

feeling powerlessacid-reflux

IBS

insomniayoyo weight loss/gain

hypoglycemia

diabetes

cholesterol problemshigh blood

pressure

poor circulation

belly fat

arthritisChronic post-

nasal drip

achiness

irritability Welcome to the Average American adult experience!

regular colds constipation

dementia

alzheimerscancer

Many can feel overwhelmed, scared, and disempowered.

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Making It SimpleMaking It Simple

““There is no ‘disease’ in the body, only dis-ease. There is no ‘disease’ in the body, only dis-ease. The origin is always unique for each person – always.”The origin is always unique for each person – always.”

Dr. Jeffrey BlandDr. Jeffrey Bland

GENES

ILL-NESS

ENVIRONMENT:

The Good, The Bad, and the Ugly

WELL-NESS

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““The Rest is Still Unwritten” The Rest is Still Unwritten” – Natasha Bedingfield– Natasha Bedingfield

Our overall genetic code changes very slowly (e.g. <0.1% every Our overall genetic code changes very slowly (e.g. <0.1% every 10,000+ years of evolution).10,000+ years of evolution).

BUT everything we do changes what genes (stories in our unique BUT everything we do changes what genes (stories in our unique book) are book) are expressedexpressed at a given time in our lives. at a given time in our lives.

Genes are turned off or on by our aggregate experience – what we Genes are turned off or on by our aggregate experience – what we eat, drink, say, do, think, feel, etc.. This begins in the womb!eat, drink, say, do, think, feel, etc.. This begins in the womb!

Food changes what genes are expressed: nutrigenomicsFood changes what genes are expressed: nutrigenomics

Gene expression can actually be inherited (epigenetics), but it is also Gene expression can actually be inherited (epigenetics), but it is also reversible. We usually behave our way into or out of many health reversible. We usually behave our way into or out of many health tendencies.tendencies.

Generally, we are less what we Generally, we are less what we inheritinheritand more what we and more what we expressexpress..

The twin on the right has chosen a lifestyle focused on heavy tanning, alcohol use, a diet high in processed foods,

and smoking 1 ½ packs for 16 yrs. and now has breast cancer, while her identical twin on the left does not.

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Optimal Health Optimal Health

MaximizeMaximize Put in what’s needed for your unique bodyPut in what’s needed for your unique body Raw materials your body needs to function and healRaw materials your body needs to function and heal Oxygen, Water, Vitamins, Minerals, Antioxidants, Protein, Healthy FatsOxygen, Water, Vitamins, Minerals, Antioxidants, Protein, Healthy Fats

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Optimal Health Optimal Health

MaximizeMaximize Put in what’s needed for your unique bodyPut in what’s needed for your unique body Raw materials your body needs to function and healRaw materials your body needs to function and heal Oxygen, Water, Vitamins, Minerals, Antioxidants, Protein, Healthy FatsOxygen, Water, Vitamins, Minerals, Antioxidants, Protein, Healthy Fats

MinimizeMinimize Take out what’s harmful for your unique bodyTake out what’s harmful for your unique body Toxins, Infections, Allergens, and Stress/TraumaToxins, Infections, Allergens, and Stress/Trauma

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Optimal HealthOptimal Health

MaximizeMaximize Put in what’s needed for your unique bodyPut in what’s needed for your unique body Raw materials your body needs to function and healRaw materials your body needs to function and heal Oxygen, Water, Vitamins, Minerals, Antioxidants, Protein, Healthy FatsOxygen, Water, Vitamins, Minerals, Antioxidants, Protein, Healthy Fats

MinimizeMinimize Take out what’s harmful for your unique bodyTake out what’s harmful for your unique body Toxins, Infections, Allergens, and Stress/TraumaToxins, Infections, Allergens, and Stress/Trauma

PrioritizePrioritize Create an environment for (and belief in!) healing for your unique bodyCreate an environment for (and belief in!) healing for your unique body Sleep, Rest, Laughter, Stress Reduction Sleep, Rest, Laughter, Stress Reduction Exercise, Stretching, BreathingExercise, Stretching, Breathing Meaningful RelationshipsMeaningful Relationships

And then the body can best heal itself – can naturally seek And then the body can best heal itself – can naturally seek wellnesswellness..

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Typical Modern LifestyleTypical Modern Lifestyle

Nutrient poor dietNutrient poor diet High in processed foods and/or sugars/sweeteners/flourHigh in processed foods and/or sugars/sweeteners/flour Low in whole, natural foods, especially vegetables and fruit Low in whole, natural foods, especially vegetables and fruit Chemical additives, preservatives, transfats, artificial sweeteners, colorsChemical additives, preservatives, transfats, artificial sweeteners, colors Hormone- and drug-laden animal foods, low mineral intakeHormone- and drug-laden animal foods, low mineral intake

High stress. Go, go, go, go. Do, do, do, do.High stress. Go, go, go, go. Do, do, do, do.Low sleep. Numbing recreation. Low sleep. Numbing recreation.

Unprecedented exposure to toxinsUnprecedented exposure to toxins Air, water, food, drugs, soil, playgrounds, furnitureAir, water, food, drugs, soil, playgrounds, furniture

Widespread development of allergies/sensitivitiesWidespread development of allergies/sensitivities

Growing risk of infections Growing risk of infections Superbugs, long-term effects of antibioticsSuperbugs, long-term effects of antibiotics

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Let’s start with food.

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We eat We eat several several

thousand thousand pounds of pounds of food in a food in a lifetime.lifetime.

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Protein

Food and Eating are Information.Food and Eating are Information.Food and Eating are Information.

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Food and Eating are Information.Food and Eating are Information.

Protein

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Inflammation & Cellular CommunicationInflammation & Cellular Communication

Inflammation is the body’s response to threat Inflammation is the body’s response to threat or injury. It is Necessary for triage. or injury. It is Necessary for triage. E.g. wound-healing (swelling, redness, fever)E.g. wound-healing (swelling, redness, fever)

Harmful if chronic and (often) systemicHarmful if chronic and (often) systemic Cells secrete chemicals (e.g. cytokines)Cells secrete chemicals (e.g. cytokines)

which communicate the need towhich communicate the need to CalmCalm the body (anti-inflammatory) orthe body (anti-inflammatory) or AlarmAlarm the body (inflammatory)the body (inflammatory)

Remember: everything you eat, drink, breathe, do, and experience causes Remember: everything you eat, drink, breathe, do, and experience causes one reaction or the other.one reaction or the other.

Common chronic inflammatory symptoms are often what our clients think of as Common chronic inflammatory symptoms are often what our clients think of as “just getting old”!“just getting old”! Swollen joints, achy muscles, congestion, headaches, diarrhea, constipation, GERD, Swollen joints, achy muscles, congestion, headaches, diarrhea, constipation, GERD,

depression, lethargy, ongoing fatigue, skin rashes, itchiness, bloating, poor memory, depression, lethargy, ongoing fatigue, skin rashes, itchiness, bloating, poor memory, irritability, brain fog…irritability, brain fog…

But they become things we know to be highly-debilitating or deadlyBut they become things we know to be highly-debilitating or deadly Diabetes, Atherosclerosis, Asthma, MS, Alzheimers, Cancer…Diabetes, Atherosclerosis, Asthma, MS, Alzheimers, Cancer…

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Nutrigenomics: An exampleNutrigenomics: An example

Study involved a large group of overweight adults with metabolic Study involved a large group of overweight adults with metabolic syndromesyndrome

All fed the same number of calories and mix of protein, fats, carbs, All fed the same number of calories and mix of protein, fats, carbs, and fiber for 12 weeks.and fiber for 12 weeks. One group fed whole kernel rye bread for starch carbsOne group fed whole kernel rye bread for starch carbs One group fed rolled oats, wheat flour, & potatoes for starch carbsOne group fed rolled oats, wheat flour, & potatoes for starch carbs

The whole rye group had smaller fat cells, down-regulated an The whole rye group had smaller fat cells, down-regulated an important enzyme that controls insulin and cholesterol metabolism important enzyme that controls insulin and cholesterol metabolism (actually lowering their risk of heart disease), and turned off 71 (actually lowering their risk of heart disease), and turned off 71 genes that promote insulin resistance and fat storage. genes that promote insulin resistance and fat storage.

The other group turned on 62 genes that promote fat storage and The other group turned on 62 genes that promote fat storage and insulin resistance, had increased inflammation, and increased insulin resistance, had increased inflammation, and increased oxidative stress.oxidative stress.

Food is information. It talks to your body.Food is information. It talks to your body.

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CRP is an powerful marker of systemic inflammation. Nuclear Factor kB controls how

aggressively cells secrete inflammatory chemicals! Elevated NFkB means elevated

inflammation of all types.

Food is powerful. It literally “talks to” our cells.

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Eat Whole foods, Eat Whole foods, not Broken ones. not Broken ones.

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Eat WHOLE foodsEat WHOLE foods* Whole = what it looked like when Mother Nature created it. * Whole = what it looked like when Mother Nature created it. Unprocessed. Something your great-grandmother could have Unprocessed. Something your great-grandmother could have eaten. For example, steel-cut oats vs. a granola bar.eaten. For example, steel-cut oats vs. a granola bar.

* Eat Food vs. Food-like Substances* Eat Food vs. Food-like Substances

* Read ingredient lists. If something doesn’t sound like a whole * Read ingredient lists. If something doesn’t sound like a whole food, it probably isn’t. food, it probably isn’t.

*Eat as much organic (or pesticide-free) food as you can find *Eat as much organic (or pesticide-free) food as you can find and as you can afford!and as you can afford!

* Broken foods are low on nutrition. Lack of nutrition can cause * Broken foods are low on nutrition. Lack of nutrition can cause cravings, belly fat, weight gain, inflammation, and (eventually) cravings, belly fat, weight gain, inflammation, and (eventually) chronic disease. chronic disease.

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We're Eating Too Much of This!

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We need More of this!

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WHOLEWHOLEVegetablesVegetablesFruitsFruitsMeats/Poultry/Eggs Meats/Poultry/Eggs (cooked gently) (cooked gently)Nuts/SeedsNuts/SeedsCheese/YogurtCheese/YogurtBeans/LegumesBeans/LegumesWhole GrainsWhole GrainsCold-pressed oilsCold-pressed oils

BROKENBROKENArtificial SweetenersArtificial SweetenersMSG/Artificial FlavorsMSG/Artificial FlavorsSugarSugarHigh-fructose corn syrupHigh-fructose corn syrupRefined/processed foodsRefined/processed foodsSodaSodaTransfatsTransfatsMost Vegetable Oils, (esp. Most Vegetable Oils, (esp. canola)canola)Charred meatsCharred meatsFried foodsFried foods

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Courtesy of Dr. Walter Willett

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Sources of Sources of Trans Trans FatsFatsCommonly found in Commonly found in industrially processedindustrially processed food items food items

Read labels! Don't consume any “partially hydrogenated” fats at all. When eating out, avoid all fried foods.

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Artificial SweetenersArtificial Sweeteners

Keep you addicted Keep you addicted to super-sweet flavorsto super-sweet flavors

Give youGive you sweet taste sweet taste without satietywithout satiety, , so you tend to eat more.so you tend to eat more.

Over time,Over time, large ingestion of large ingestion of synthetic chemicalssynthetic chemicals

Truths from long-term studies in humansTruths from long-term studies in humans– dose-response correlatdose-response correlation between ion between

consuming diet drinks and the development of obesity.consuming diet drinks and the development of obesity.– correlation between the consumption of diet drinks and the correlation between the consumption of diet drinks and the

development of metabolic syndrome and type 2 diabetes.development of metabolic syndrome and type 2 diabetes.

In a study on rats, they ate more, their body fat increased, In a study on rats, they ate more, their body fat increased, they gained weight, and their metabolism decreased.they gained weight, and their metabolism decreased.

Read labels! Don't consume aspartame, sucralose, neotame, acesulfame-K.

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Soda, lattes, and sweet Soda, lattes, and sweet drinks are the #1 source of sugar in drinks are the #1 source of sugar in

the western diet. the western diet.

At cafes, ask for unsweetened green or herbal tea or a plain latte.

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Drink water!

+

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The Yogurt!

Which has more sugar in it?

OR

Yogurt can be a great snack! Choose plain varieties (or one where you can add just a bit of honey or jam for flavor).

OR

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Read labels!

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Cliff bar = 23 g sugar (nearly 6 tsp)Cliff bar = 23 g sugar (nearly 6 tsp)

Pop-tart (one) = 19 g sugar (nearly 5 tsp)Pop-tart (one) = 19 g sugar (nearly 5 tsp)

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Metabolically, Sugar and any kind of Metabolically, Sugar and any kind of wheat flour are very close to the wheat flour are very close to the

same thing!same thing!

==

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Healthy Snack IdeasHealthy Snack Ideas

An orange and a small handful of peanutsAn orange and a small handful of peanuts Carrots with hummus Carrots with hummus Turkey slices rolled up in lettuce leaves Turkey slices rolled up in lettuce leaves Apple slices with almond butter Apple slices with almond butter Cucumber slices with guacamole Cucumber slices with guacamole If you need a sweet, try a coconut macaroon or If you need a sweet, try a coconut macaroon or

a few squares of dark chocolate.a few squares of dark chocolate. Stock your desk drawer on Monday morning!Stock your desk drawer on Monday morning!

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Eat WHOLE foodsEat WHOLE foods* Whole = what it looked like when Mother Nature created it. * Whole = what it looked like when Mother Nature created it. Unprocessed. Something your great-grandmother could have Unprocessed. Something your great-grandmother could have eaten. For example, steel-cut oats vs. a granola bar.eaten. For example, steel-cut oats vs. a granola bar.

* Eat Food vs. Food-like Substances* Eat Food vs. Food-like Substances

* Read ingredient lists. If something doesn’t sound like a whole * Read ingredient lists. If something doesn’t sound like a whole food, it probably isn’t. food, it probably isn’t.

*Eat as much organic (or pesticide-free) food as you can find *Eat as much organic (or pesticide-free) food as you can find and as you can afford!and as you can afford!

* Broken foods are low on nutrition. Lack of nutrition can cause * Broken foods are low on nutrition. Lack of nutrition can cause cravings, belly fat, weight gain, inflammation, and (eventually) cravings, belly fat, weight gain, inflammation, and (eventually) chronic disease. chronic disease.

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What is it?What is it?

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What is it?What is it?

Sugar, corn syrup, modified corn starch, citric acid, natural and artificial flavors, white mineral oil, carnauba wax, red 40, yellow 5, yellow 6, blue 1.

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What is it?What is it?Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid) , Vegetable Oil (Contains one or more of the following: Canola, Cottonseed, Palm) , Preserved by TBHQ , Salt , Dehydrated Vegetables (Carrot, Corn, Green Peas, Onion, Galic, Celery Stalk) , Maltodextrin , Monosodium Glutamate , Hydrolyzed Corn , Wheat and Soy Protein , Sugar , Powdered Cooked Chicken , Chicken Fat , Spices , Soy Sauce (Water, Wheat, Soybeans, Salt) , Yeast Extract , Chicken Broth , Soya Lecithin , Potassium Carbonate , Sodium (Mono, Hexameta, or Tripoly) Phosphate , Sodium Carbonate , Turmeric , Silicon Dioxide (Anti-Caking Agent) , Disodium Inosinate , Disodium Guanylate , Lactose

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What is it?What is it?

Milk, sugar, cream, nonfat milk solids, corn syrup solids, mono- and diglycerides, guar gum, dextrose, sodium citrate, artificial vanilla flavor, sodium phosphate,carrageenan, disodium phosphate, cellulose gum, vitamin A palmitate.

Sugar, water, corn syrup, strawberries, high fructose corn syrup, natural & artificial flavors, pectin, citric acid, xanthan gum, potassium sorbate, caramel color, calcium chloride, red 40.

+ = ?

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But what might be in thatBut what might be in thatstrawberry “artificial flavor”?strawberry “artificial flavor”?

Amyl acetate, amyl butyrate, amyl valerate, anethol, anisyl formate, benzyl acetate, benzyl isobutyrate, butyric acid, cinnamyl isobutyrate,

cinnamyl valerate, diacetyl, dipropyl ketone, ethyl butyrate, ethyl heptanoate, ethyl heptylate, ethyl lactate, ethyl methylphenylglycidate,

ethyl nitrate, ethyl propionate, ethyl valerate, heliotropin, hydroxyphrenyl-2-butanone, ionone, isobutyl anthranilate, isobutyl

butyrate, maltol, methyl benzoate, methyl heptine carbonate, methyl naphthyl ketone, methyl salicylate, nerolin, neryl isobutyrate, orris

butter, phenethyl alcohol, rose, rum ether, undecalactone, vanillin, and solvent.

Do you really want to eat this? Do you really want to eat this? How about your child?How about your child?

39MSG is a neurotoxin!

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Eat WHOLE foodsEat WHOLE foodsWhole = what it looked like when Mother Whole = what it looked like when Mother Nature created it. Nature created it. Unprocessed. Something Unprocessed. Something your great grandmother could have eaten.your great grandmother could have eaten.

Read labels.Read labels. If it doesn’t sound like a whole If it doesn’t sound like a whole food, it probably isn’t. food, it probably isn’t.

Restaurants are fun and convenient, Restaurants are fun and convenient, but beware…but beware…

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1370 calories, 86g fat, 4490 mg sodium

A large homemade sandwich would more likely provide about 500 calories. Generally speaking, all restaurant-quality cold cuts are loaded with sodium

and preservatives. Pick something else.

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2,100 calories, 130g fat, 169g carbs, 4,750 mg sodium

Sounds healthy doesn’t it? Isn’t fish always a healthier choice? A dozen crunchy tacos from Taco Bell will saddle you with fewer calories.

Instead, ask for grilled fish, choose the corn tortillas instead of flour (lower in calories and higher in fiber), and swap out the carbohydrate-

loaded rice for grilled vegetables.

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1,179 calories, 7g fat, 125 g carbs, 2,656 mg sodium

Chipotle prides itself on using healthy ingredients. The major issues here are serving size and sodium. Ask for it without the rice, eat half, and

realize most of the sodium is in the black beans. Alternatively, order it “naked” on a bed of lettuce.

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2,710 calories, 203g fat, 194g carbs, 6,360 mg sodium Hard to believe that a single onion can wreak so much nutritional havoc, huh?

But batter-frying with a rich dipping sauce will damage anything!

At Chili's, consider the "Sides" menu and try the Garlic & Lime Grilled Shrimp as a starter: 4 shrimp will only cost you 160 calories.

For lunch, order the Chicken Fajita Pita: at 450 calories and 43 grams of protein, it's one of the healthiest entrees you'll find in a chain restaurant.

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900 calories, 10g fat, 183g carbs (166g sugar)Jamba Juice calls it a smoothie.

I call it a sundae-for-two-in-a-cup. In fact, this drink contains more sugar than 2 pints Ben & Jerry's Butter Pecan ice cream.

A healthy breakfast on-the-go?A healthy breakfast on-the-go?

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Eat whole foodsEat whole foods

Whole = what it looked like when Mother Whole = what it looked like when Mother Nature created it. Nature created it. Unprocessed.Unprocessed.

Read labels.Read labels. If it doesn’t sound like a whole If it doesn’t sound like a whole food, it probably isn’t. food, it probably isn’t.

If you are eating out, stick to things that are If you are eating out, stick to things that are *fully* recognizable as natural and whole. *fully* recognizable as natural and whole.

– Avoid restaurant or prepared food sauces.Avoid restaurant or prepared food sauces. Ask Ask for specific ingredients instead (e.g. oil-and-for specific ingredients instead (e.g. oil-and-vinegar, butter-and-garlic, olive-oil-only). vinegar, butter-and-garlic, olive-oil-only).

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Avoid This!

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We need More of this!

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Questions?Questions?

Thank you!Thank you!

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Toxin Overload is commonToxin Overload is common

Genetic predisposition Genetic predisposition (that is, a “poor detoxifier)(that is, a “poor detoxifier)

Chronic, low-level exposureChronic, low-level exposure Tiny level exposure to multiple toxins can Tiny level exposure to multiple toxins can

completely overwhelm your body’s defensescompletely overwhelm your body’s defenses Our food choices are missing key ingredients Our food choices are missing key ingredients

to support liver’s natural function to support liver’s natural function (e.g. junk food)(e.g. junk food)

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Never fear: your liver is here!Never fear: your liver is here!

Processes toxins in two phases typicallyProcesses toxins in two phases typically Phase 1Phase 1

Turns typically fat-soluble toxins into Turns typically fat-soluble toxins into intermediate compounds. These are free intermediate compounds. These are free radicals which can damage tissues and DNA. radicals which can damage tissues and DNA.

Phase 2Phase 2 Turns intermediate compounds into water-Turns intermediate compounds into water-

soluble compounds that can be excreted from soluble compounds that can be excreted from the body (e.g. urine, stool, sweat)the body (e.g. urine, stool, sweat)

52 Liver detoxification pathways and supportive nutrients

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Broken BalanceBroken Balance

Phase 1 and Phase 2 Imbalance? Phase 1 and Phase 2 Imbalance? Oxidative damage!Oxidative damage! Out of the frying pan & into the FireOut of the frying pan & into the Fire

Phase 1 UpregulatorsPhase 1 Upregulators Caffeine, Excessive alcohol, Cigarette smoke, Charred Caffeine, Excessive alcohol, Cigarette smoke, Charred

meat, Many common medicationsmeat, Many common medications Phase 2 Upregulators Phase 2 Upregulators

Cruciferous vegetables, B-vitamins, free-range eggs, Cruciferous vegetables, B-vitamins, free-range eggs, healthy digestion, sufficient sleep, low insulin (low-healthy digestion, sufficient sleep, low insulin (low-glycemic diet)glycemic diet)

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Food SensitivitiesFood Sensitivities Antibody generation: IgE and IgGAntibody generation: IgE and IgG

IgE = Immediate (and usually fixed)IgE = Immediate (and usually fixed) IgG = Delayed (and frequently variable)IgG = Delayed (and frequently variable)

Leaky Gut Leaky Gut (Food on wrong side of the tracks)(Food on wrong side of the tracks)

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Happy Immune System

Alarmed Immune System

Inflammation!

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Food SensitivitiesFood Sensitivities

Antibody generation: IgE and IgGAntibody generation: IgE and IgG IgE = Immediate (and usually fixed)IgE = Immediate (and usually fixed) IgG = Delayed (and frequently variable)IgG = Delayed (and frequently variable)

Leaky Gut Leaky Gut (Food on wrong side of the tracks)(Food on wrong side of the tracks)

Often you are sensitive to something you eat all the Often you are sensitive to something you eat all the time, especially something you crave often or relishtime, especially something you crave often or relish

Some common sensitivitiesSome common sensitivities glutengluten (including wheat, barley, rye, and oats unless gluten-free), (including wheat, barley, rye, and oats unless gluten-free), dairydairy (milk, cheese, butter, yogurt), (milk, cheese, butter, yogurt), corn, eggs, soy, nuts, citrus fruits,corn, eggs, soy, nuts, citrus fruits, nightshade vegetablesnightshade vegetables (e.g. tomato, bell pepper, potato, eggplant) (e.g. tomato, bell pepper, potato, eggplant) yeastyeast (e.g. baker’s & brewer’s yeast, yeast extract, wine/beer, vinegar). (e.g. baker’s & brewer’s yeast, yeast extract, wine/beer, vinegar).

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Toxins are everywhere!Toxins are everywhere!

The Environmental Working Group’s website is The Environmental Working Group’s website is an excellent resource for clean household and an excellent resource for clean household and hygiene products. hygiene products. www.ewg.orgwww.ewg.org