1. Beyond the SAD* ? ? ?
*Standard American Diet by Vonnie Lincoln, M.Ed. © 2013

2. What’s out there. Why so many conflicting diets. Does it really matter
What’s out there? Why so many conflicting diets? Does it really matter? How do I choose?

3. Thanksgiving at Your House?

4. What’s out there? WAP FODMAPs Primal Plant-based PHD BED Ketogenic
GAPS
GFCFSF
RRARF
SCD
JERF
Failsafe
AIP
Wahls
LCHF GZ
Low-Histamine
Paleo
Vegan/Raw

5. Why is there so much conflicting advice about diet ?

6. Bad science
Preconceived ideas, “blinders”, pride
Profit motive, conflict of interest
Need to make a name for oneself
Doctors who have little training
in nutrition and do not read
the primary literature
Dieticians whose training is
controlled and sponsored by the
major food processors

7. John P. Ioannidis
Professor and Chairman at the Department of Hygiene and Epidemiology, 
University of Ioannina School of Medicine,
Adjunct Professor at Tufts University School of Medicine and
Professor of Medicine and Director of the Stanford Prevention Research Center
at Stanford University School of Medicine

8. Lies, Damn Lies & Medical Science
Much of what biomedical researchers conclude in published studies is misleading, exaggerated, and often flat-out wrong.
As much as 90 percent of the published medical information that doctors rely on is flawed.

9. Technology facilitates information-sharing
The internet provides:
Powerful search engines
Access to online journals
Bloggers galore
Discussion Forums
Inexpensive e-books

10. Hugely increased interest in alternative / natural treatments because of
Dissatisfaction with the current
medical model:
Dx / Rx / Rx / Rx / Rx / Rx
Rapidly declining physical and mental health

11. Explosion in Autoimmunity
Alopecia Areata
Anklosing Spondylitis
Antiphospholipid Syndrome
Autoimmune Addison’s Disease
Autoimmune Hemolytic Anemia
Autoimmune Hepatitis
Autoimmune Inner Ear Disease
Autoimmune Lymphoproliferative  Syndrome (ALPS)
Autoimmune Thrombocytopenic Purpura (ATP)
Behcet’s Disease Bullous Pemphigoid

12. Cardiomyopathy Celiac Sprue-Dermatitis
Chronic Fatigue Syndrome Immune Deficiency Syndrome
Chronic Inflammatory Demyelinating Polyneuropathy
Cicatricial Pemphigoid
Cold Agglutinin Disease
CREST Syndrome 
Crohn’s Disease 
Dego’s Disease
Dermatomyositis
Dermatomyositis - Juvenile
Discoid Lupus
Essential Mixed Cryoglobulinemia
Fibromyalgia – Fibromyositis

13. Grave’s Disease Guillain-Barre Hashimoto’s Thyroiditis Idiopathic Pulmonary Fibrosis Idiopathic Thrombocytopenia Purpura (ITP) IgA Nephropathy Insulin Dependent Diabetes (Type I) Juvenile Arthritis Lupus Meniere’s Disease Mixed connective Tissue Disease Multiple Sclerosis Myasthenia Gravis Pemphigus Vulgaris

14. Pernicious Anemia Polyarteritis Nodosa Polychondritis Polyglancular Syndromes  Polymyalgia Rheumatica Polymyositis / Dermatomyositis Primary Agammaglobulinemia Primary Biliary Cirrhosis Psoriasis Raynaud’s Phenomenon Reiter’s Syndrome Rheumatic Fever Rheumatoid Arthritis Sarcoidosis

15. Scleroderma Sjogren’s Syndrome Stiff-Man Syndrome Takayasu Arteritis Temporal Arteritis/
Giant Cell Arteritis Ulcerative Colitis Uveitis Vasculitis Vitiligo Wegener’s Granulomatosis

16. Diet Similarities & Differences
JERF, Real Foods, WAP
Plant-based, vegetarian, vegan, raw
Gluten-free, Gluten Zero, Wheat Belly
PHD, Primal, Paleo / Ancestral / Caveman
GAPS, SCD, AIP
FODMAPs, Low Oxalate, Low Salicylate
Low Histamine

17. What is required or encouraged
When comparing diets, consider
What is allowed
Vs.
What is required or encouraged

18. Don’t choose a diet
simply because it allows you to continue eating
a favorite food
that may be a problem
for you!

19. Raw - - - - - - - - - - - - - - - - - - -?
Low Histamine
Low FODMAPs
Low Oxalate
Raw ?
Low Salicylate
GAPS / AIP
Vegan
Vegetarian
Paleo
Always Gluten-Free
JERF / WAP
S A D

20. WAP version: Dairy best if raw Grains, nuts (and legumes)
s/b soaked, sprouted
or fermented.
Saturated fats and organ
meats stressed.
Fermented foods vital.
Coffee, tea and juices
discouraged.
Small amounts of min.
processed cane sugar OK.

21. Different Kinds of Vegetarians
Vegetarian: A person who consistently eats no meat, fish, or poultry
Semi-vegetarian: Someone who’s cutting back on his or her intake of meat, in general.
Lacto ovo vegetarian: A person who excludes meat, fish, and poultry but includes dairy products and eggs. Most vegetarians in the U.S., Canada, and Western Europe fall into this category. Lacto ovo vegetarians eat such foods as cheese, ice cream, yogurt, milk, and eggs, as well as foods made with these ingredients.
Lacto vegetarian: A lacto vegetarian diet excludes meat, fish, and poultry, as well as eggs and any foods containing eggs. A lacto vegetarian would, however, eat dairy products such as milk, yogurt, and cheese.
Vegan: Technically, the term vegan refers to more than just the diet alone. A vegan is a vegetarian who avoids eating or using all animal products, including meat, fish, poultry, eggs, dairy products, any foods containing by-products of these ingredients, wool, silk, leather, and any nonfood items made with animal byproducts. Some vegans avoid honey.
One adaptation of a vegetarian diet is a raw foods diet, in which adherents eat a diet that consists primarily of uncooked foods.
Fruititarian: A person whose diet consists only of fruits and of vegetables botanically classified as fruits, such as tomatoes, eggplant, zucchini, and avocados; and seeds and nuts.

22. Reasons for choosing a vegetarian or vegan diet
Concern for animal welfare
Concern for the environment
Belief that it is personally healthier
Positive experience with elimination of animal protein
Toxins/drugs in factory meat
Digestive issues
Simultaneous elimination of real junk foods
Histamine sensitivity
Placebo effect

23. Many feel very good initially when changing
to a vegetarian or vegan diet but eventually find their health declines until they add meat back to their diet. Monitor your health closely if choosing this option, and consult
With a doctor or nutritionist who can help you avoid deficiencies.
This approach is not recommended by the Weston A Price Foundation.

24. Real Foods Diet? Weston A Price: Yes, always
Vegetarian or Vegan: Not necessarily
(May contain a number of meat, dairy and egg substitutes)

25. Plant-Based Diet
A plant-based diet is one based on vegetables, grains, legumes and fruit, with little or no animal products (including dairy).[1] It can refer to:
Veganism: a plant-based diet with no food from animal sources. The term veganism can also refer to a lifestyle that rejects the use of animal products for any reason.
Fruitarianism: a form of veganism, in which meals consist primarily of fruit.
Raw veganism: a form of veganism, in which food is uncooked or only dehydrated.
Vegetarianism: a plant-based diet that may include eggs, milk, and cheese.
Semi-vegetarianism: a plant-based diet with occasional inclusion of meat products.[2]
Macrobiotic diet: a plant-based diet with occasional seafood.
Nutritarian: a person who eats as many micronutrients per calorie as possible, primarily from vegetables and fresh fruits, and avoids processed foods.
--from Wikipedia

26. All disease begins in the gut. Let thy food be thy medicine,
And thy medicine
be thy food.
Hippocrates,
Father of
Modern Medicine

27. For long-term healing,
gut health is critical!
Leaky Gut
Gut Dysbiosis

28. GF or GZ (Gluten Zero) Eliminating gluten often first step in healing
Important to be 110% gluten-free
Many are gluten sensitive w/o digestive issues :
many stories of healing
from physical and
mental problems
William David, MD

29. Taking the next step
Paleo(lithic), a real-foods diet which attempts to imitate the diet eaten by humans in pre-agricultural times, excluding grains, legumes, processed sweeteners and (usually) dairy
Also called Caveman Diet or Ancestral Diet
Followed by increasing numbers of people to varying degrees
Fat content variable,
usually low carb

30. A good 30-day trial of Paleo

31. Paleo: not necessarily a high-meat diet, but usually high in plant foods

32. Two less strict versions of Paleo
Primal Blueprint
Includes dairy if tolerated
Allows other foods generally considered beneficial such as small amounts of coffee, dark chocolate, alcohol, tamari
Author Mark
marksdailyapple.com/
Perfect Health Diet
Includes higher amounts of carbs from “safe starches” such as white rice, taro, tapioca,
plantains, sago, etc.
Author Paul perfecthealthdiet.com/

33. Going a bit farther
Stricter real-foods diet, such as GAPS, SCD or the Paleo Auto-Immune Protocol (AIP)
Beginning with an intro diet of very limited easily digestible foods and slowly adding foods in a controlled fashion

34. Paleo Autoimmune Protocol (AIP)
No Yes
eggs veggies
nuts grass-fed meat
seeds (including wild-caught fish
spices and coffee) bone broth
nightshades organ meats
alcohol coconut oil
NSAIDS
grains
legumes
sugar
Image from

35. AIP Resources
Facebook Group: Pacific Northwest Autoimmune Paleo Group

36. Histamine 4 different kinds of histamine receptors A “game changer
in chronic illness”
~John Gannage, MD

37. Histamine Sensitivity
May require eliminating or limiting consumption of otherwise nutritious healing foods such as bone broth, ferments, raw milk, organ meats and certain fruits and vegetables.
Can cause many different physical and mental symptoms (4 types of histamine receptors).
Trial of low-histamine diet best way to confirm
Tolerance level varies from person to person.

38. Low Histamine Resources
Sample e-book from

39. Raw - - - - - - - - - - - - - - - - - - -?
Low Histamine
Low FODMAPs
Low Oxalate
Raw ?
Low Salicylate
GAPS / AIP
Vegan
Vegetarian
Paleo
Always Gluten-Free
JERF / WAP
S A D

40. Choosing a New Diet Start with JERF / WAP. (JERF = Just Eat Real Food)
Get rid of your biases.
Remember: Every BODY is different.
Consider cravings a sign of a problem food.
Think GUT HEALTH.
Keep a food journal, possibly using an app for food sensitivity
Use your personal private lab.
For serious issues, try an elimination diet.
Keep monitoring your health for + or – changes.

41. The Perfect Diet for You?
It does not have a name.
It is customized just for you and may change over time.
It is composed of nutrient-dense
real foods that are easy for you to digest and absorb.
It will nourish your body and your mind.

42. Other Suggested Sources
of Information

43. Books

44. More Books

45. Websites & Blogs Paleo / Primal / AIP: http://chriskresser.com/

46. GAPS / SCD http://gapsdiet.com/ http://gaps.me/
GAPShelp/info
gaps-recipes

47. Diets for Special Conditions
Low Histamine:
histamine-intolerance-gaps-and-low-carb/

48. FODMAPs Diet http://stanfordhospital.org/ digestivehealth/nutrition
/DH-Low-FODMAP-Diet-Handout.pdf
complete+fodmap+list+for+a+happy+gut

49. Acronyms and Other Nutritional Terms
ACV apple cider vinegar (usually refers to a raw probiotic version such as Bragg’s)
AIP Paleo Autoimmune Protocol, a restrictive version of the paleo diet
BED Body Ecology Diet by Donna Gates
CAFO Confined Animal Feeding Operation, also known as a feedlot
CO (EVCO) Coconut oil (Extra-Virgin CO) No legal difference between virgin & extra-virgin
CW Convention Wisdom, widespread but untrue beliefs
(For example, that natural saturated fats are harmful.)
EOM Ethical Omnivore Movement
EVOO Extra Virgin Olive Oil
FTCLDF Farm-to-Consumer Legal Defense Fund, an organization which supports farmers
who are being fined or jailed for providing raw milk and other natural foods
directly to consumers
FCLO Fermented Cod Liver Oil
FODMAPs Diet which restricts certain foods that are difficult for some to digest,
standing for Fermentable Oligo-, Di- and Monosaccharides and Polyols
GAPS Gut and Psychology Syndrome, name given to a diet developed by
Dr. Natasha Campbell-McBride originally designed to heal children of autism and now
used by all ages to heal or treat many different mental and physical conditions
(continued)

50. GFCFSF A diet used to treat autism which is free of gluten, casein and soy
GZ Gluten Zero, a very strict version of gluten-free eating
HIIT High Intensity Interval Training, a popular fitness method
HVBO High Vitamin Butter Oil, recommended by Dr. Weston Price to supplement FCLO
IF Intermittent Fasting, a brief period of fasting, usually by extending the
overnight fast to up to 16 hours
JERF Just Eat Real Food, a slogan popularized by Sean Croxton of Underground Wellness
LCHF A diet which is low in carbs and high in fat
PHD Perfect Health Diet, a version of paleo which allows and encourages
certain “safe starches”
RRARF Rehabilitative Rest and Aggressive Re-Feeding, a diet developed by Matt Stone
SAD Standard American Diet, full of processed foods, sugar, chemicals and unhealthy fats
SCD Specific Carbohydrate Diet, developed by Elaine Gottshall
and used as the basis for the GAPS diet
SK Sauerkraut, refers to raw fermented cabbage which is full of probiotics
WAP / WAPF Weston A. Price, a dentist whose name and teachings are promoted
by the Weston A. Price Foundation
Low-histamine Diet diet which restricts foods which are high in histamine or release histamine
Failsafe Diet A bland diet meant to help identify food allergies or sensitivities
Wahls Diet A diet developed by Dr. Terry Wahls for MS which is extremely high in vegetables
Ketogenic Diet A low-carb, high-fat diet originally designed to treat epilepsy

51. Questions or comments?
askvonnie gmail com.
(at)
dot