Charlie Petersen MD

Diet/Eating Its personal Everyone does it A powerful factor affecting health -more potent than smoking Combining healthy diet, regular exercise, and not smoking can eliminate 80% of heart disease and 70% of some cancers. Walter Willett MD

The Top 10 Sources of Calories in the American diet Soft drinks, Pastries and baked goods, Hamburgers, Pizza, White bread and crackers, Alcohol, Milk and cheese, Meat, Poultry, Salty snacks- potato chips and French fries

The most important predictor of future health is weight

Weight and waistline Weight strongly influences the chances of- Stroke Heart disease Hypertension, high cholesterol, diabetes Sleep apnea Breast, uterine, colon, kidney cancers Arthritis Esophageal reflux/heartburn

Diet Dont think elimination, avoidance, abstinence Think - diet of abundance Abundance of foods proven to nourish and protect us.

You are what you eat…. Every molecule of your being is derived from what you chose to eat. Thus we need eat intentionally, mindfully.

What do K Rations from WW2 have in common with the Mediterranean Diet? Ancel Keys

Seven Countries Study Prospective, s 16 different populations in 7 countries Country by country food surveys Tenfold difference between Finland and Crete in heart disease rates. The more saturated fat in the countrys diet the more heart disease

Seven Countries Study Cretan diet was largely plant based- Basic foods - whole grains, fruits, vegetables, beans, nuts and seeds. Limited amounts – cheese, yogurt, fish. Not daily – red meat, poultry. Olive oil was the main dietary fat source. People drank wine often with meals.

Lyon Diet Heart Study French study began men & women after 1 st heart attack AHA prudent diet versus Mediterranean diet, with alpha-linolenic acid enriched margarine. Patients encouraged to eat more fruits/vegetables, whole grains, and fish while less red meat.

Lyon Diet Heart Study Findings After 2.5 years the trial was stopped early with 70% reduction in all cause mortality with Mediterranean diet. At 5 years 70% mortality benefit maintained. Despite no change in weight or cholesterol levels. Hmmmmm????

Lyon Diet Heart Study

Essential Fatty Acids

Omega-6 Omega-3 Arachidonic EPA/DHA Acid

Essential Fatty Acids Linoleic α – Linolenic Flaxseed Walnuts Canola Soy Inflammatory Anti-inflammatory Vaso-constricting Vaso-dilating Thrombotic Blood thinning

Where do Fish get their EPA and DHA ?

Primary Prevention of Cardiovascular Disease with a Mediterranean Diet- NEJM 2/ men & women, ages years No known CAD Must have either diabetes, or at least 3 risk factors- smoking, hypertension, high LDL cholesterol, low HDL, overweight, and strong family history of CAD.

Spanish trial Patients were randomized to either - M diet with olive oil (1 liter/week) - M diet with nuts (30 grams/day) - Low fat diet. Mediterranean diet patients encouraged to increase fruits, vegetables, legumes, fish, poultry, olive oil 4 tbs/day, and wine. Discouraged red meat, soda, baked goods, and fatty dairy

Spanish trial - Patients were followed for median 4.8 years - Trial stopped early 30% relative risk reduction in composite of myocardial infarction, stroke, and death from CV causes.

Ornish CAD Reversal Lifestyle Trial Very low fat diet Moderate exercise Stress reduction Group support Outcomes: Chest pain resolution 1 and 5 year angiogram improvement in stenoses

What does Cauliflower have to do with Breast Cancer?

Indole-3 carbinol The crucifer family of vegetables cauliflower, broccoli, Brussels sprouts, kale, cabbage, collard/mustard greens, radishes, turnups, rutabaga contain cancer protecting chemicals- - indoles, isothiocyanates, thiocyanates, and nitriles. -Phytochemicals-

Indole-3 carbinol Is a negative, down-regulator, of estrogen. Studies increasingly show that dietary I-3-C prevents the development of estrogen-enhanced cancers including breast, endometrial, and cervical cancers.

There are thousands of plant based chemicals which protect both plants and people.

Tomatoes, apricots, watermelon, papaya, and pink grapefruit are concentrated sources of lycopene.

Phytochemical Lycopene Evidence is strongest for Lycopenes protective effect against cancer of the lung, stomach, and prostate. Perhaps also cancer of cervix, breast, mouth, pancreas, esophagus, and colon. Am. Cancer Society

Eat from the Entire Rainbow of plant foods… Fruits, vegetables, legumes, whole grains, nuts, seeds, herbs and spices

BUT………..???

Protein Quality? All essential amino acids are plant based….

Only Plants Give us Fiber Animals have boney skeletons for structure.

Only the carbohydrate endosperm remains after refining whole grains…

High intake of fruits and vegetables Replace refined white nothingness foods with whole grains

Summary * Maintain healthy weight * Replace refined white nothingness foods with whole grains * Replace red meat with better protein packages of nuts, seeds, beans and fish * Use olive oil as primary fat * Supplement with omega-3 fatty acid (fish oil, walnuts, and/or flaxseed) * Low to moderate alcohol intake

Make Sure That You Are Getting Enough Of The Good Stuff…

No medicine or surgery has reversed lifestyle induced disease. Only profound lifestyle change has proven successful.

True Healthcare Is discovered at the grocery store and not the pharmacy…….

Any moment unaware is lost - Jon Kabat-Zinn Only that day dawns to which we are awake- Henry David Thoreau Eat mindfully, heartfully and enjoy – Charlie Petersen

Health and Wellness