The Basic Paleo Ideas from The Paleo Diet by Loren Cordain The Paleo Diet Solution by Robb Wolf

March 24, 2015 Grace Lutheran Church Toledo, Ohio Kris Johnson, MS Nutrition Lisa Bowe, CHP, Health Counselor

Here’s a “Plain Jane” version of the Paleo diet. Why would the ancients have wanted “lean” meat??

Ancient man: • Didn’t grow grain – so no grains • Didn’t grow legumes – so no legumes • Hadn’t domesticated cows – so no dairy • Animals were lean – so they ate lean meats • Ate nuts & fruit & greens • Had no food industry – so no processed food But we don’t really know much about what ancient man ate!

Here’s another version of the Paleo Diet

janeshealthykitchen.com/whats-the-paleo-diet

But something was wrong? Health problems galore! • Digestive issues – IBS, dysbiosis, leaky gut, gluten intolerance, Crohn’s disease • Inflammation – obesity, diabetes, heart disease, cancer • Auto-immune diseases – arthritis, allergies, food intolerances, and many more!p14 But conventional medicine, doesn’t really know how to deal with these chronic conditions!

So enter the Paleo Diet – maybe we’ll be better if we ate like our paleolithic ancestors. Did they have fat juicy apples in ancient times? “Paleo” is a convenient handle!

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A better way? Visit & learn from healthy isolated societies?

The Research of Dr. Price • In the 1930’s, Dr. Price, a well-known Cleveland dentist, was concerned because his patients had so many cavities. • He heard that there were isolated communities around the world who were known for their perfect teeth, and set out to visit them. Picture taken in Angola

These healthy people ate whole foods! • He documented what they were eating – very nutritious local, unrefined foods, many of them raw, including raw milk and lots of saturated fat • Some of them ate grains, carefully prepared • Their diets were much higher in nutrients than the diets of his patients back home. African tribesmen – drank lots of rich raw milk, but had very low cholesterol levels and no heart disease!

Dr. Price found crooked teeth in the second generation

• Sadly Dr. Price found that in neighboring communities that had access to Western refined food, tooth decay was rampant • Poor health, including TB, was common Eskimos living in town

Today’s Children • Narrow faces • Cooked teeth

• And in the next generation, crooked teeth and poor bone structure were common • Children were sad and often ill • Childbirth was difficult • Poorer nutrition made a big difference! There was clearly something going on here – nutrition made a big difference.

Western refined food brought bad teeth and poor health

Modern Children

• Less bone mass • Poor bone structure • Other health issues • Difficulties in childbirth

Aborigine 2nd Generation

Most modern children have thin faces and need braces to straighten their teeth

– It looks like we have a real nutrition problem!

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Enter Therapeutic Paleo…

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Basic Approach – a healing diet • Toxins in food cause problems – dysbiosis, leaky gut – Lectins – in grains, pseudograins (quinoa, buckwheat, chia) , legumes, nightshades (tomato, peppers, potato, eggplant) – Digestive enzyme inhibitors – in grains, pseudo-grains, legumes – Phytates – in grains, seeds – Saponins – legumes, pseudograins, nightshades

• Inflammatory foods – – – – – –

Sugar (glucose & fructose) Fructose Sugar substitutes Excess carbs Excess omega-6 oils, omega3/6 imbalance – Caffeine – alcohol

• Food intolerances – – – –

Gluten Milk proteins Eggs, whites or yolks Nuts

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• The Paleo Approach: Reverse autoimmune disease and heal your body, by Sara Ballantyne, PhD, www.thepaleomom.com • Your Personal Paleo Code, Chris Kresser, L.Ac, "Medicine for the 21st Century", chriskresser.com, chriskresser.com/beyondpaleo • Digestive Health with Real Food, by Aglaée Jacob, Your Paleo RD, radicatamedicine.com • The Perfect Health Diet, by Paul and ShouChing Jaminet - perfecthealthdiet.com • Much more at www.MercyViewMeadow.org, find “Paleo” on the site map. WAPF-friendly

Other considerations for healing • Stress management • Adequate sleep • Physical activity – mild to moderate • Meal frequency – large infrequent meals, don’t graze • Medications • Avoid Toxic chemicals

• Alternative/ supplemental therapies • Working with your doctor • Carb restriction • Ketogenic diet • GAPS & SCD diets • “Ethical” diets – vegan, vegetarian

It gets a bit overwhelming!

So what can you eat???

Crossfitfenrir.com/paleo-diet-for-dummies

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Digestive Health with Real Food Aglaée Jacobs, MS, RD radicatamedicine.com A practical guide Many recipes

Sara Ballantyne, ThePaleoMom.com

Why we don’t worry about fat and cholesterol • MYTH: Eating saturated fat and cholesterol-rich foods raises your cholesterol and increases heart disease risk TRUTH: Diet has little effect on cholesterol levels TRUTH: No good evidence that saturated fat and cholesterol-rich foods contribute to heart disease TRUTH: As Americans have cut back on these food, heart disease rates have gone up • MYTH: Countries that consume lots of animal fat and cholesterol have higher rates of heart disease, so eat a low fat diet TRUTH: There are many exceptions – France & Spain. Many other factors involved

Eat the other half of the animal – Offal, gristle, bones! • Half the animal is organ meats, skin, stomach, bones, & other “waste” • Offal is valuable source of nutrients – vitamins A, B12, folate, iron, selenium, phosphorus, zinc, copper. CoQ10 • Inexpensive nutrition! • Balances protein in flesh

• Skin, joints, etc. contain collagen, a rich source of amino acid glycine • Glycine essential for tissue repair, joint health, digestive health, connective tissue health (needed to synthesize DNA & RNA • Found in bone broths, meat juices

Details to think about Meat • Animals foods – best source of easily digested complete proteins & important vitamins in minerals • Quality – aim for grass-fed & finished – better omega 3/6 balance • Exception chicken – seed eaters – balance with seafood • Bacon okay – not Paleo!

• Feed should be GMO-free and pesticide/herbicide free • Mercury in seafood? methylmercury tied up irreversibly by generous selenium in most fish • Selenium is an essential trace mineral • Caution: eggs – yolks have more nutrition

Why Broth is Beautiful Some of the benefits of the nutrients in broth: • Healthy joints & bones – strong connective tissue • Healthy digestion • Better wound/tissue healing • It' s a liver tonic • Beautiful skin • Healthy growth in babies and children For more info go to my website & find ‘Soup’

• The amino acids in broth are

protective, & balance the amino acids in meat

• Add vinegar to water to draw minerals from bones • Add natural sea salt for flavor

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An Old-Fashioned Remedy for the Modern World! From back cover of Nourishing Broth “Whether sipped from a mug or used in soups, stews, and sauces, bone broth can be a vastly beneficial addition to any diet. This book explores the science behind its powerhouse components, including gelatin, glycine and collagen. Broth’s unique combination of amino acids, minerals, and cartilage compounds aids in quick recovery from illness and surgery, the healing of pain and inflammation, emotional balance, better digestion, lessening of allergies, and the treatment of many autoimmune disorders. And in addition to helping skin stay supple and bones remain strong, the elements in bone broth can help the symptoms of diseases such as osteoarthritis, osteoporosis, psoriasis and digestive disorders.”

Vegetables & Fruit • Rich source of nutrients, esp. leafy greens • Onion family – source of sulfur • Root veggies – source of starch • Sea vegetables – rich source of trace minerals • Chlorella & spirulina stimulate immune system

Eat the rainbow! Be conscious of carb content – check BS 2 hrs after meal -