4What’s out there? WAP FODMAPs Primal Plant-based PHD BED Ketogenic GAPSGFCFSFRRARFSCDJERFFailsafeAIPWahlsLCHFGZLow-HistaminePaleoVegan/Raw
5Why is there so much conflicting advice about diet ?
6Bad sciencePreconceived ideas, “blinders”, prideProfit motive, conflict of interestNeed to make a name for oneselfDoctors who have little trainingin nutrition and do not readthe primary literatureDieticians whose training iscontrolled and sponsored by themajor food processors
7John P. IoannidisProfessor and Chairman at the Department of Hygiene and Epidemiology, University of Ioannina School of Medicine,Adjunct Professor at Tufts University School of Medicine andProfessor of Medicine and Director of the Stanford Prevention Research Centerat Stanford University School of Medicine
8Lies, 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.
9Technology facilitates information-sharing The internet provides:Powerful search enginesAccess to online journalsBloggers galoreDiscussion ForumsInexpensive e-books
10Hugely increased interest in alternative / natural treatments because of Dissatisfaction with the currentmedical model:Dx / Rx / Rx / Rx / Rx / RxRapidly declining physical and mental health
20WAP version: Dairy best if raw Grains, nuts (and legumes) s/b soaked, sproutedor fermented.Saturated fats and organmeats stressed.Fermented foods vital.Coffee, tea and juicesdiscouraged.Small amounts of min.processed cane sugar OK.
21Different Kinds of Vegetarians Vegetarian: A person who consistently eats no meat, fish, or poultrySemi-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.
22Reasons for choosing a vegetarian or vegan diet Concern for animal welfareConcern for the environmentBelief that it is personally healthierPositive experience with elimination of animal proteinToxins/drugs in factory meatDigestive issuesSimultaneous elimination of real junk foodsHistamine sensitivityPlacebo effect
23Many 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 consultWith a doctor or nutritionist who can help you avoid deficiencies.This approach is not recommended by the Weston A Price Foundation.
24Real Foods Diet? Weston A Price: Yes, always Vegetarian or Vegan: Not necessarily(May contain a number of meat, dairy and egg substitutes)
25Plant-Based DietA plant-based diet is one based on vegetables, grains, legumes and fruit, with little or no animal products (including dairy). 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.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
26All disease begins in the gut. Let thy food be thy medicine, And thy medicinebe thy food.Hippocrates,Father ofModern Medicine
27For long-term healing,gut health is critical!Leaky GutGut Dysbiosis
28GF or GZ (Gluten Zero) Eliminating gluten often first step in healing Important to be 110% gluten-freeMany are gluten sensitive w/o digestive issues:many stories of healingfrom physical andmental problemsWilliam David, MD
29Taking the next stepPaleo(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) dairyAlso called Caveman Diet or Ancestral DietFollowed by increasing numbers of people to varying degreesFat content variable,usually low carb
31Paleo: not necessarily a high-meat diet, but usually high in plant foods
32Two less strict versions of Paleo Primal BlueprintIncludes dairy if toleratedAllows other foods generally considered beneficial such as small amounts of coffee, dark chocolate, alcohol, tamariAuthor Markmarksdailyapple.com/Perfect Health DietIncludes higher amounts of carbs from “safe starches” such as white rice, taro, tapioca,plantains, sago, etc.Author Paul perfecthealthdiet.com/
33Going a bit fartherStricter 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
34Paleo Autoimmune Protocol (AIP) No Yeseggs veggiesnuts grass-fed meatseeds (including wild-caught fishspices and coffee) bone brothnightshades organ meatsalcohol coconut oilNSAIDSgrainslegumessugarImage from
35AIP ResourcesFacebook Group: Pacific Northwest Autoimmune Paleo Group
36Histamine 4 different kinds of histamine receptors A “game changer in chronic illness”~John Gannage, MD
37Histamine 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 confirmTolerance level varies from person to person.
40Choosing 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 sensitivityUse your personal private lab.For serious issues, try an elimination diet.Keep monitoring your health for + or – changes.
41The 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-densereal foods that are easy for you to digest and absorb.It will nourish your body and your mind.
49Acronyms 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 dietBED Body Ecology Diet by Donna GatesCAFO Confined Animal Feeding Operation, also known as a feedlotCO (EVCO) Coconut oil (Extra-Virgin CO) No legal difference between virgin & extra-virginCW Convention Wisdom, widespread but untrue beliefs(For example, that natural saturated fats are harmful.)EOM Ethical Omnivore MovementEVOO Extra Virgin Olive OilFTCLDF Farm-to-Consumer Legal Defense Fund, an organization which supports farmerswho are being fined or jailed for providing raw milk and other natural foodsdirectly to consumersFCLO Fermented Cod Liver OilFODMAPs Diet which restricts certain foods that are difficult for some to digest,standing for Fermentable Oligo-, Di- and Monosaccharides and PolyolsGAPS Gut and Psychology Syndrome, name given to a diet developed byDr. Natasha Campbell-McBride originally designed to heal children of autism and nowused by all ages to heal or treat many different mental and physical conditions(continued)
50GFCFSF A diet used to treat autism which is free of gluten, casein and soy GZ Gluten Zero, a very strict version of gluten-free eatingHIIT High Intensity Interval Training, a popular fitness methodHVBO High Vitamin Butter Oil, recommended by Dr. Weston Price to supplement FCLOIF Intermittent Fasting, a brief period of fasting, usually by extending theovernight fast to up to 16 hoursJERF Just Eat Real Food, a slogan popularized by Sean Croxton of Underground WellnessLCHF A diet which is low in carbs and high in fatPHD Perfect Health Diet, a version of paleo which allows and encouragescertain “safe starches”RRARF Rehabilitative Rest and Aggressive Re-Feeding, a diet developed by Matt StoneSAD Standard American Diet, full of processed foods, sugar, chemicals and unhealthy fatsSCD Specific Carbohydrate Diet, developed by Elaine Gottshalland used as the basis for the GAPS dietSK Sauerkraut, refers to raw fermented cabbage which is full of probioticsWAP / WAPF Weston A. Price, a dentist whose name and teachings are promotedby the Weston A. Price FoundationLow-histamine Diet diet which restricts foods which are high in histamine or release histamineFailsafe Diet A bland diet meant to help identify food allergies or sensitivitiesWahls Diet A diet developed by Dr. Terry Wahls for MS which is extremely high in vegetablesKetogenic Diet A low-carb, high-fat diet originally designed to treat epilepsy
51Questions or comments?askvonnie gmail com.(at)dot