ANTI-AGING (ANTI-INFLAMMATORY) DIET MODULE 1 ADDITIONAL HANDOUT

Transcription

1 ANTI-AGING (ANTI-INFLAMMATORY) DIET MODULE 1 ADDITIONAL HANDOUT Why We Age and How to Slow it Down Dramatically Our diet provides an abundance of micro-nutrients (vitamins, minerals, antioxidants) yet fosters a moderate calorie intake without being hungry. It is more about how to eat than how much to eat. Aim for 30% protein / 30% fat / 40% carb (which is the ZONE diet). Eat "organic" as much as possible and avoid GMO s (Genetically Modified foods.) The latest dietary craze is the "Paleo" Diet which is slightly different at 30% protein, 38% carbohydrate and 32% fat. While this diet is much healthier than the standard American diet, it contains far too many inflammatory omega-6 fatty acids to be considered "the best" way to go. If you are determined to follow this diet, you need a whopping dose of good omega- 3 fish oils to counteract the omega- 6 overload. Note that almost all processed foods contain GMO corn or soy products and are not labeled. Also note that in the U.S. just about all corn, soy and WHEAT products are GMO unless labeled otherwise. Hydrate with filtered water: 2 glasses beyond ½ your body weight in ounces of water. Adjust up for higher activity. Your "plate" should be 2/3 veggies and complex carbs, 1/3 lean protein. Protein: Lean meats as much as desired: turkey, free-range, antibiotic-free chicken, shrimp, mollusks and omega-3 rich, low mercury fish (sardines, wild caught Pacific salmon - safest is sockeye). Beware of unlabeled fish: it is usually farm raised and therefore toxic. The biggest culprit is Tilapia. Eggs: Unlimited including yolks. There is now no evidence that consumption of dietary cholesterol impacts our NMR cholesterol profiles. Best way to prepare is lowtemp hard boiled. Of course these also need to be from chickens "treated well" as per above guidelines.

2 Lean beef or other "game" meats such as venison: 3 times per week is the maximum), free range, grass-fed, no hormones, no antibiotics, only organic sources. If any inflammatory markers are up or you have an inflammatory disease, eliminate the meat sources of protein due to the high amount of inflammatory omega-6 fatty acids. Note that research has shown grass-fed beef to contain fewer omega-6 fatty acids. Soy: As tempeh or tofu can be used for 2 meals per week if non GMO and organic. Vegetables: as much as desired (aim for minimum of 12 servings per day): broccoli, green beans, spinach, leaf lettuce and other greens, tomatoes, cucumbers, peppers, onions etc. Avoid high density carbohydrate vegetables (high glycemic) such as potatoes and corn. If you have a borderline high blood sugar or insulin level, please refer to Handout 1 (Why we age and how to slow it down) to find the solution to these issues. Oils: Use only olive oil for salads, and cook with coconut oil. Heated olive oil produces AGE s (advanced glycation end products); remember them from the Webinar? If not just review that first Handout on "Why we age" if you want a review. Avoid trans-fats like the plague and minimize saturated fats as much as you can - more about fats in a bit. Starches: 1-3 servings daily: No "whole grain products" which are not sprouted because (see the *** below) we now know they make our bodies react the same as if we ate pure sugar but you CAN eat: - SPROUTED gluten free bread, and any other sprouted grain product which is not processed. - Quinoa (in its sprouted grain form.) - Sprouted brown rice. Processed grains are "inflammatory" and even small amounts of sugar + flour cause Leptin resistance which is highly linked to weight gain and inability to lose weight. Best breakfast idea= steel cut oats which have been sprouted first, eggs and berries. Best "side grains" are sprouted quinoa, and couscous. It is possible to find sprouted, gluten-free pasta and even pasta made from legumes!

3 *** Ideally, for the best metabolic control (meaning lowering cholesterol, glucose, insulin levels and body fat), we now know that even whole grain bread is processed by the body as if it were sugar. I KNOW! So, what to do? We eat grains that are "sprouted." Sprouted breads and all sorts of cook-able sprouted grains are indeed available. No one is perfect and if you eat totally "clean" during the week you can have a couple of "cheat items" on the weekend in this category. And as far as "starches" go, the BEST are "root vegetables" such as radishes, turnips, parsnips, rutabagas and carrots. One tip regarding bread: It is nearly impossible to find tasty gluten free sprouted bread anywhere! And when you find a loaf, it s usually frozen and then has "freezerburn" AND it s expensive. SOLUTION: Invest in a bread baker and find one that "does" gluten free bread. Find free recipes and "how to" sprout instructions on line. It s easy, ends up being a fraction of the price and tastes great! Fruit: 1-3 servings daily: only whole, fresh fruit. Best fruits are berries of all types, apples, and grapefruit. Just be careful not to mix grapefruit with statin drugs. No juices (or only a splash meaning a TBSP of juice in a large water bottle for taste is fine ). Substitute AWS Red/Green Superfood drinks because of everyone s lack of access to really nutrient dense fruits and veggies. It is also the most convenient way to prepare and eat 12+ servings per day (due to everyone s lack of time.) Coffee: Limit to 3 cups daily. Decaf herbal tea: unlimited. Sweetener: Stevia (available in grocery and health food stores in liquid, powder, packets). Use no other sweeteners! (and be careful of "fillers") Alcohol: 1 glass of red wine daily is optimal. The "hops" in beer in small quantities is anti-inflammatory but watch the un-sprouted "carb" factor with this. Also some beers contain gluten and not just wheat beers. Foods to avoid: sugar, fruit juice, refined carbohydrates (white bread, white rice, pasta), "low fat" labeled foods, high starch vegetables, white potatoes (white on inside), corn, and processed meats (bacon, hot dogs, etc) as well as all processed foods. If it has ingredients on the label you don't understand, run! Most processed foods contain either corn starch (GMO!) and/or HFCS which is getting renamed but is still high fructose corn syrup-worse than sugar and is also GMO!

4 Foods to avoid because they kill brain cells: Without burdening you with an enormous list, here are the top 4 culprits which just kill off brain cells like crazymuch worse than alcohol. Note that eating an inflammatory diet full of the foods on the "bad for you" list are also bad for your brain health. Now here are the 4 worst additives: Aspartame (Equal ) Sucralose (Splenda ) MSG and the fake butter flavoring on popcorn in microwave popcorn and movie popcorn. It's called diacetyl and you can pop your own non-gmo (it's out there) popcorn and add some real butter so all is not lost here! Specifically anti-inflammatory foods to incorporate as much as you can, while keeping it organic and non-gmo: broccoli, chick peas, and lots of ginger in either "strip" or powdered form, along with daily tomato juice prepared to your liking! What are AGE s and why should you care and what do you do to minimize them? - They are "Advanced Glycation End-Products". They depress your immune system and can lead to auto-immune diseases and cancer. The first thing to do is to get your fasting blood sugar well under 90 mg/dl, with 75mg/dL being ideal. Then avoid sugar, flour, fructose (fruit juice) and oil other than mentioned above. - The way to cook such that AGE s are eliminated from the cooking process: decrease cooking temperatures. You can boil eggs and things of that nature at a lower temperature and it just takes longer so it's not really a "big deal" in terms of "adjusting." When it comes to "cooking," we are not supposed to cook at a temperature beyond 185 o F if it is a protein/fat, which is just about everything. NOR should we "cook in oil." So, how do we do this? -» Poaching is great, steaming is great, slow-cookers are great and, of course, raw is ideal. You CAN bake, just know it will take longer. At 185 o F, it's about an hour to cook 2 salmon filets, for example. - This being said, yes, you DO have to "live," so here are some tips: if you want to "pan-cook" something like a piece of fish or eggs, take a paper towel, wipe a small amount of coconut oil on it and rub in a really thin coat on a cooking pan. Then cook on low. It WILL take longer but again honest - you can get used to it. - You will feel much better about eating out (because I know you re thinking how can you do THIS!) after you review Module 6 which deals with how to stay "detoxed" from the foods and other things we just can t avoid.

5 All diets need to be adjusted based upon an individual s health status. Needless to say grilled food (highly carcinogenic) is out. Now, this is eating "perfectly" and of course you can t change "all at once" so just make one important change each month; more if you can, but no "demerits from me" if you cannot. You truly "are what you eat". Of any health intervention we can do, eating properly is by far the most important! Next time you reach for that brownie, ask yourself: is this more important than my health? I think you ll agree it s not Kim Crawford, M.D.