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

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Presentation on theme: "Beyond the SAD* *Standard American Diet by Vonnie Lincoln, M.Ed. © 2013."— Presentation transcript:

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

3 Whats out there? Why so many conflicting diets? Does it really matter? How do I choose?

4 Thanksgiving at Your House?

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

6 Why is there so much conflicting advice about diet ?

7 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

8 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 John P. Ioannidis

9 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. medical-science/308269/

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

11 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

12 Explosion in Autoimmunity Alopecia Areata Anklosing Spondylitis Antiphospholipid Syndrome Autoimmune Addisons Disease Autoimmune Hemolytic Anemia Autoimmune Hepatitis Autoimmune Inner Ear Disease Autoimmune Lymphoproliferative Syndrome (ALPS) Autoimmune Thrombocytopenic Purpura (ATP) Behcets Disease Bullous Pemphigoid

13 Cardiomyopathy Celiac Sprue-Dermatitis Chronic Fatigue Syndrome Immune Deficiency Syndrome Chronic Inflammatory Demyelinating Polyneuropathy Cicatricial Pemphigoid Cold Agglutinin Disease CREST Syndrome Crohns Disease Degos Disease Dermatomyositis Dermatomyositis - Juvenile Discoid Lupus Essential Mixed Cryoglobulinemia Fibromyalgia – Fibromyositis

14 Graves Disease Guillain-Barre Hashimotos Thyroiditis Idiopathic Pulmonary Fibrosis Idiopathic Thrombocytopenia Purpura (ITP) IgA Nephropathy Insulin Dependent Diabetes (Type I) Juvenile Arthritis Lupus Menieres Disease Mixed connective Tissue Disease Multiple Sclerosis Myasthenia Gravis Pemphigus Vulgaris

15 Pernicious Anemia Polyarteritis Nodosa Polychondritis Polyglancular Syndromes Polymyalgia Rheumatica Polymyositis / Dermatomyositis Primary Agammaglobulinemia Primary Biliary Cirrhosis Psoriasis Raynauds Phenomenon Reiters Syndrome Rheumatic Fever Rheumatoid Arthritis Sarcoidosis

16 Scleroderma Sjogrens Syndrome Stiff-Man Syndrome Takayasu Arteritis Temporal Arteritis/ Giant Cell Arteritis Ulcerative Colitis Uveitis Vasculitis Vitiligo Wegeners Granulomatosis

17 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

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

19 Dont choose a diet simply because it allows you to continue eating a favorite food that may be a problem for you!

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

21 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.

22 Different Kinds of Vegetarians Vegetarian: A person who consistently eats no meat, fish, or poultry Semi-vegetarian: Someone whos 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.

23 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

24 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.

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

26 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: [1] 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. Veganism Fruitarianism: a form of veganism, in which meals consist primarily of fruit. Fruitarianism Raw veganism: a form of veganism, in which food is uncooked or only dehydrated. Raw veganism Vegetarianism: a plant-based diet that may include eggs, milk, and cheese. Vegetarianism Semi-vegetarianism: a plant-based diet with occasional inclusion of meat products. [2] Semi-vegetarianism [2] Macrobiotic diet: a plant-based diet with occasional seafood. Macrobiotic diet Nutritarian: a person who eats as many micronutrients per calorie as possible, primarily from vegetables and fresh fruits, and avoids processed foods. Nutritarian --from Wikipedia

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

28 For long-term healing, gut health is critical! Leaky GutGut Dysbiosis

29 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

30 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

31 A good 30-day trial of Paleo

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

33 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/

34 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

35 Paleo Autoimmune Protocol (AIP) NoYes eggsveggies nutsgrass-fed meat seeds (includingwild-caught fish spices and coffee)bone broth nightshadesorgan meats alcoholcoconut oil NSAIDS grains legumes sugar Image from

36 AIP Resources Facebook Group: Pacific Northwest Autoimmune Paleo Group

37 Histamine A game changer in chronic illness ~John Gannage, MD 4 different kinds of histamine receptors

38 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.

39 Low Histamine Resources intolerance/ intolerance-gaps-and-low-carb/ Sample e-book from

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

41 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.

42 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.

43 Other Suggested Sources of Information

44 Books

45 More Books

46 Websites & Blogs Paleo / Primal / AIP:

47 GAPS / SCD GAPShelp/info gaps-recipes

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

49 FODMAPs Diet digestivehealth/nutrition /DH-Low-FODMAP-Diet-Handout.pdf complete+fodmap+list+for+a+happy+gut

50 Acronyms and Other Nutritional Terms ACV apple cider vinegar (usually refers to a raw probiotic version such as Braggs) 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)

51 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

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


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