Culinary Medicine for Mental Health - Dr. Leslie...

transcript

LeslieKorn,PhD,MPHLMHC,ACS,RPP,NTP,NCBTMB

CopyrightDr.LeslieKorn,2018

Culinary Medicine for Mental Health

Copyright,LeslieE.Korn,2018

Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018

Outline for this Module

• Discussbasicoverallprinciplesthatcanapplytoeveryoneofculinarymedicine

• FoodPreparationstrategies• Specificfoodsformentalhealth&combiningforoptimaleffects

• Someaccess&moneysavingtips

• Usingthekitchenasyourpharmacy;reviewofsomespicesformentalwellness

• Spectrumoffoods&specificantidepressant

• Fermentedfoods&someunusualfoods

• Fats,plantsandthenwemoveintoimbalanceslikehypoglycemia,comfortfoods&cravingsprincipleofsubstitutions

• Typesofdietsgenetics&biochemicalindividuality

• Traditionalancestralfoods• Foodallergiesandsensitives&mentalhealth

• Andallalongthewaytherewillberecipestoshare&exercises

• Notonlydowebenefitfromdifferentfoodsinourdietbutknowingaboutdifferentculturesfoodsenhancesourculturalcompetency,alongwithourclinicalsavvy

• Soputyourfeetup,grabacupofgreentea&almonds…

• Resource!JournalofMedicinalFood

Nutrition is the most important missing link to mental health in society today.

— Leslie Korn

The integration of nutrition and culinary knowledge to support clients in achieving and maintaining optimal physical and mental health

Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 7

• Theartoffood&cookingforhealth

• Thescienceoffood-as-medicineformental&physicalhealth

• Targetsspecificfoods&preparationsforhealthconditions

• Educates&supportclientstomakeinformed&betterdecisionsabouttheirpersonaldietaryneeds

• Educatesclientsabouthowtoaccessgoodfood&developpreparingskills

• Bringsawarenessabouttheeffectsoffoodonhealth&wellbeing

• Eatfoodsthatcontainthemedicinesyouneedtostayhealth&addressspecifichealthchallenges

• Everylittlechangehelpsbutatotalapproachismosteffective

• Ithelpstoeatgoodfatsbutisthatenough?No!• Foodscontain:• VitaminsMinerals&Fats

• Antioxidants&antiinflammatories

• Volatileoils• BalanceBloodglucose(fibers)• Detoxifies/sulfurs• Altersconsciousness(drinks/beer/fermented)

Diets for Individual Needs & Life Stages

Supportclientstomakeinformed&betterdecisionsabouttheirpersonaldietaryneeds&theeffectontheirhealth

• BiochemicalIndividuality

• GeneticBasedDiets(APOE)

• GlutenFree

• AntiInflammatory

• Ketogenic…

• Liquid…

• Recoveryandmore

The 10 Diet Essentials

1. Noonedietisrightforeveryone

2. Ifyouimprovedigestionyouimprovementalhealth

3. Eatonlywhenrelaxed

4. Moodfollowsfood:Eatbreakfast

5. Eliminateallrefinedcarbohydrates

6. Eliminateexposuretoadditives,preservatives,hormones,toxicpesticides,&fertilizersonfood

7. NourishtheFirstBrain&theSecondBrain

8. Eatallthecolorsofthe“brain-bow”

9. Dietisessential,butnotsufficient

10.Choosehealthyfoods&nutrientsoveralcohol&drugstoalterconsciousness

Diet Essential: Prepare Fresh Foods Daily

Gather, Prepare & Share Fresh Food Daily

• Preparingfreshfoodisanactofself-nourishment,emotionallyaswellasphysically

• Foodgathering,preparation,&sharingisaritualthat,whendonewell,leadsusintotheparasympatheticstateofrelaxation,&providestheendorphinrushofattachment&connection.Thisisoftenalostritual

Food Preparation & Mental Health

• Theritualsoffoodpreparation• Sharing;Ritualsarerhythmic&repetitive,integratebothright&lefthemispheresofthebrain

• Ritualsrealignournervoussystem&synchronizewiththenervoussystemsofothers

• Socialconnectioniswherementalhealthnutritionbegins

Microwave Radiation and Benzodiazapam Receptors

• Usingshort-termexposuretolowintensitynon-thermalmicrowaveradiationproducedalterationsinbenzodiazapamreceptors

• Thesereceptorsplayacentralroleinmediatinganxiety&stress

(Becker,1992) LazySusanforherbsandspices!

Preparation Strategies

• Foodtaste&qualityisenhancedbyfoodspecificpreparation

• Boiling,broilingsteaming,baking,slowcooking,quickfry/sautée

• Darkleafygreensarebesteatenlightlysteamed/cooked

• Cookingcruciferous(broccoli,Brusselssprouts,cabbage,cauliflower,kale,mustardgreens,radishes,rutabagas&turnips)reducesgoitrogensthatinterferewiththyroid

• Specificoilscanhavehighersmokepoint:Smokepointreferstothetemperatureatwhichanoilstartstoburnandsmoke&decreasenutrients.Thisdefinesbestoilsforoccasionalfrying

Basics of Mental Health Nutrition

Choose Initial Goals

• ChooseGoalsbasedontheFoodMooddiarysession

• Managebloodglucoselevels

• Eatorsnack:breakfast,lunch,dinner,&asnackbeforesleep

• Decreasestimulantfoodsifanxious

• Reduceoreliminatesugar/refinedfoods

• Eliminate“enriched”foods

• Planyourshopping&foodmenuinadvance

• Obtainacrockpot

• Prepareatleastonefreshmealaday;savetheleftoversforanothermeal

Choose from a Spectrum of Foods

• SpectrumfromCarnivoretoVegetarian

• Proteins(animal,fish,dairy,nut,legume)

• Dairy:Goat/sheep

• Eggs:1-3daily

• Meats—saturatedfats

• Coconut/Olive/SesameOil/RawButter

• RawNuts

Essential: Choose from a Spectrum of Foods

• RootVegetables

• Solublefibers(flaxoatmeal,psylliumseeds,fruits,&vegetables)

• FreshGreens(cooked&raw)

• Fermentedfoods

• Fruit

• Berries

• Grains(gluten/nongluten)

Copyright,LeslieE.Korn,2018 20

Kitchen is your Pharmacy

• Organicbeef,lamb,chicken

• PintoBeans• Eggs• SalmonorTuna(freshwild,orwildcanned)

• OliveOil,RawUnsalted,Butter,CoconutFat

• Sweetpotatoes• Blueberries,Raspberries

Best Foods for Moods

• Lemons

• Oats• GreenTea• Coffee• Beets• Basil• Figs• Bittergreens(arugula,dandelion,watercress)

Anti depressant /Anti-Inflammatory Foods

• Anthocyanins:(Red&BlueBerries;Cherries,Jamaica)

• Turmeric(Curcumin)&Ginger

• MixTurmericwithBlackpepperforabsorption

• HomemadeChai:withturmericginger,blackteaorGreentea

• Vit.DandE

• Papaya&Bromelain

• FishOil

• StudiesofSaffronalone&combinedwithcurcuminfordepression

• (250 mgb.i.d.),high-dosecurcuminextract(500 mgb.i.d.),orcombinedlow-dosecurcuminextractplussaffron(15 mgb.i.d.)

Fermented Foods

Kimcheeuse

decreaseddepression

&anxiety,improved

moodstates,BDNF(lowlevelsofhippocampal

brainderivedneurotrophic

factorassociatedwith

depression,dementia)

(Bested,Logan,&Selhub,2013)

Meet Humbaba

• The“sevenfoldterror”whose“breathisdeath”

• Representsthebowels(colon)inancientMesopotamianmythology

• Theancientsknewwhatweknowtoday,thata“breathofdeath”isasignofafermentingcolon

Two Fermented Foods: Natto & Miso

• Fermentedsoybeans

• Iron,calcium,magnesium,protein,potassium,vitaminsB6,B2,E,K2

• Nattokinaseenzymealsousedasasupplementbenefitsforbones,bloodpressure,fibrinolytic(anti-clotting),fibromyalgia,pain&chronicfatigue

• (UseinPTSD/heartdiseasecomplex)

• NattoMK-7issynthesizedthroughaprocessofbacterialfermentation,makingitahighlybioavailablesourceofK2

• Cautions:bloodthinner…

• Miso:fermentedsoy,barley,rice.Soups&saladdressings

• Lighttodarkmiso…

How to Use Soy

Soybeans • Avoidsoyexceptwhenfermented

• Miso

• Shoyu

• Tempeh,Natto

• Highlevelsofphyticacid

•⬇digestiveenzymes⬇thyroidfunction

• Highinproteaseinhibitors⬇pancreaticenzymes

• Phyticacid⌧assimilation:calcium,magnesium,copper,iron,&zinc

(Fallon&Enig,1999)

Spices & Mental Health

Sea Salt

Richinminerals➡adrenalfunction➡stress-reductiondiet

Notablesalt

Usepinkandgraysaltsfromdifferentshoresaroundtheworld

Sea Salt

Kitchen Spices and Condiments

• Useforaromatherapy&taste

• Basil&oregano,arebestusedwhenfresh

• Cardamom,cinnamon,&driedherbsshouldbestoredinacool,dryplaceintightlysealedcontainers

FamilyExercise:Growanherbgarden

indoors&out

Three Hot Cousins: Ginger, Turmeric, & Saffron

Turmeric

Curcumin➡potentanti-depressant&anti-inflammatory

Depression⬌chronicpain

GetatlocalIndian,MexicanorAsianmarket

Mainingredientincurry

Addtovegetables,chicken,meat&smoothies

Turmeric

How to use Turmeric?

Ginger

• Instirfries

• Addtosoups

• Incitrussmoothieforangrymood

• Stimulatestheliver(accordingtoChineseTraditionalmedicineangerlivesintheliver)

• Evidencefornauseainpregnancy&chemotherapy

• Suppressesprostaglandinsynthesisthroughinhibitionofcyclooxygenase-1&cyclooxygenase-2

• Alsosuppressesleukotrienebiosynthesisbyinhibiting5-lipoxygenase

• Anti-inflammatory:painfibromyalgia

Ginger

Garlic

• Manybenefitsforhearthealth

• Helpsdetoxifytheliver

• Aidsinthemethylationprocess,necessaryforgoodmentalhealth

Garlic

• Best:Rawunpasteurized

• VitaminK2inbutterfat

• TheWulzenfactor

• Protectsagainstcalcification;prevents&decreasesarthritis,jointstiffness&pain

Wulzen"AmericanJournalofPhysicalMedicine,1941,133;PhysiologicalZoology,19358:457

Butter

Butter is Better

• Idealfatforlactoseintolerant(allthemilkproteinshavebeenremoved)

• Highsmokepoint➡idealforcooking

• Goodfordigestion

• AyogavahiinAyurvedicmedicine—acatalyticagentthatcarriesthemedicinalpropertiesofherbsintothetissuesofthebody

Ghee / Clarified butter

Extra Virgin Olive Oil • Coldpressed

• Deepgreencolor

• Darkbottleorcan

• Awayfromlight

Useitfor:

• Saladdressings

• Lesssoforcooking

• Drizzled:Steamed/Bakedvegetables+butter

Storing Fats

Best Fats for Mental Health

Withoutsaturatedfatscannotabsorbvitamins

Fats and Greens go Together Butter+SteamedVegetables+SeaSalt

Mood&MentalStamina

Coconut Oil • Mediumchainfattyacid

• Easilydigested

• Forthebrain&aidsmemory

Useitfor:

• Cooking

• Smoothies

• Bakedgoods

• Rubitondryskin

• (Waterisrichinelectrolytes)

Coconut

Sesame Oil

Sesame Oil HealingoilinAyurvedicmedicine

Toasted➡vegetablestir-fry,

Raw➡MixwithOliveOilasdressing

2tablespoonsofrawsesameoilinyourmouthbeforebed(norinsing)

Ayurvedicremedyforgumproblems

Gumproblems➡heartdisease➡dementia

Brain Bolt Salad Dressing

• Ingredients:• 1cupextravirginoliveoil• ¼cuporganichempoil

• ¼Flaxseedoil• 8tablespoonsbalsamicvinegar(optional)

• 8-10tablespoonsrawapplecidervinegar

• 6tablespoonsordarkagave,puremaplesyruporrawhoney

• 1teaspoonseasalt

• 2-3mincedclovesoffinelychoppedgarlic

• FreshlyGroundblackpeppertotaste

Vinegar

Vinegars • Fresh

• Bloodglucosecontrol

• FruitAnthocynanins

• VitaminC

• Antimicrobial

• Useittoboostenergy

• Reduceanxiety

Bitter Greens• Eatyourdandelions,don’tspraythem!

Bitter Greens: Fat Digestion & Mental Health Foods

Bitter Greens for the Liver

Fordepression,addictions,anger,“bile”fatigue,fattyliver

Nutrients for Fat Emulsification

• Betaine(BeetJuice)

• Taurine

• VitaminC

• Bilesalts

• Inositol

• Pancreaticenzymes

• Herbsforlivercleanse-(sylmarin)

• Phase2detoxification-coffeeenemas

• Liverglandular/phosphytidalcholine

Organ meats

• Liverpâtés

• Sweetbreads(thymusorpancreas)

• Driedsalami

• Chickenliverpâté

• Preparedbeef,goat,orlung

• Menudo(tripe)

• Haggis(sheepstomachstuffedwithcookedoats,blood,&organmeat)

• Bloodpudding,kidneys,goatandporktesticles,tongue,heart,pancreas,bonegels,&headcheese(meatgels)

Medicinal Mushrooms for Mental Health

Medicinal Mushrooms• Shiitake

• RichBvitamins:B6,niacin,choline,&folate

• Mineralslikeselenium,copper,zinc,&manganese

• Lion’sMane(Hericiumerinaceus)=yamabushitake=brain&nervoussystemsupport

• Yamabushitakeiseffectiveinimprovingmildcognitiveimpairment(Mori,Inatomi,Ouchi,Azumi,&Tuchida,2009)

Plant Proteins

Micro-Algae Spirulina&chlorella(protein,chlorophyll)

Easytoputatablespooninasmoothie

Plant Proteins

Pea (Legume)

•Noticethebrightgreenofplants

• Itsduetochlorophyll,thebloodofplants!

• TheBloodofPlants:adeodorizer(researchoncolostomypatients)

• Pigmentthatgivesplants&algaetheirgreencolor.Plantsusechlorophylltotraplightneededforphotosynthesis

• It’sbasicstructureisaporphyrinringsimilartohemeinhemoglobin

• Thecentralatominchlorophyllismagnesiuminsteadofiron

• Chlorophyllinbeforemeals⬇urinarybiomarkerofaflatoxin-inducedDNAdamageina

Chinesepopulationathighriskoflivercancer

• OintmentsusedforwoundHealing

• Supplement:Standardprocess:ChlorophyllComplexfromAlfalfa

• Alfalfacontainsphytoestrogens,genestein&coumestrol

• RelevanceinDetoxificationEgnerPA,MunozA,KenslerTW.Chemopreventionwithchlorophyllininindividualsexposedtodietaryaflatoxin.MutatRes.2003;523-524:209-216.tary

aflatoxinexposurefrommoldygrainsandlegumes.(e.g.Peanuts)

WeirD,FarleyKL.Relativedeliveryefficiencyandconvenienceofsprayandointmentformulationsofpapain/urea/chlorophyllinenzymaticwoundtherapies.JWoundOstomyContinenceNurs.2006;33(5):482-490.

Clorophyll

Plant Proteins

Broccoli and Cruciferous Vegetables• Brassicavegetables➡Glucoraphanin

• Anti-carcinogenic,Antioxidant,Anti-inflammatory

• ⬆Phase2detoxification

• ConcentratedamountsofGlucoraphanin

• AutismSpectrumTreatment:wasfoundtoreverseoxidativestress&improvemitochondrialfunction➡improvedbehaviors

(Singhetal.,2014)

• 30mgaday➡toomanydepressthyroidfunction

Kelp is the new Kale!

Seaweed • Richminerals(calcium,phosphorus,magnesium,iron,iodine&sodium)

• Brownseaweeds➡alginates➡ionizingradiation➡heavymetaldetoxification

Resources:

Seaweed

• Noricontains1.5timesmoreVitaminCthanOranges

• Iodine• VitaminA,Folacin,Calcium&Iron

• VitaminBcomplex(includingB-12)

• RichsourceofProtein:• Noriis25%-35%• Kelpis9%protein.

• Excellentforreducingbodyweight• Seehandout:SeaweedSalad

Seaweed Salad

Nopale (Prickly Pear Cactus)

• Richinmanganesewhichcombinedwithfibermaybewhyitslowsdownabsorptionorsugar&lowersbloodsugar

• Example:combiningnopal&cinnamonteawasatraditionalmexicanbreakfastalongwithcorn&beans

• Useitinsmoothies,eggs,&salads

• Studiedforhismucilaginouscontent:soothingtomucusmembranes

MBacardi-Gascon,DDuenas-MenaandAJimenez-Cruz(May2007)."LoweringeffectonpostprandialglycemicresponseofnopalesaddedtoMexicanbreakfasts".DiabetesCare.30(5):1264–1265.doi:10.2337/dc06-2506.PMID17325260.

Nopale Salad

• Pickfreshnopale• ORpurchaseit&makesurethelittlespineshavebeencutoff

• Orsometimesyoucanpurchaseitcut

Nopale and Eggs

Fiber in plants: Our Prebiotics

• Fibers&mucilaginousfoods(ediblecacti&slipperyelmbark)slowtheabsorptionofsugarsintheintestines

• Foodshighinwater-solublefiber(flaxseed,pectin—fromapples—,guargum,&seaweeds)highlybeneficialfrom80–100gramsperday

Mood Follows Food

• Focusonglucosecontrol-- ‘MoodfollowsFood’

•Mood(&energy)respondstoglucoselevelsinthebody

Reactive/ Functional Hypoglycemia

• Reactivehypoglycemia-excessivereleaseofinsulinfollowingahigh(refined)carbohydratemeal

• Primaryhypoglycemia-occurswhenthereisaninadequatesupplyofcarbohydrates

• Whendecreasing&eliminatingrefinedcarbohydrates&sugarsfromone’sdiet,manypeoplewillsufferwithdrawalfromtheiraddictiontorefinedcarbohydrates

Hypoglycemia & Mood

• Hypoglycemia,orlowbloodglucose,occurswhenthelevelofglucoseinyourblooddropsbelownormal

• Dropinbloodglucose

• Irritability,anxiety,nervousness,cravingsweets,panic,crying,fainting,motorweakness,changestothepersonality,headaches,visualdisturbances,confusion,&shakiness

• Hypoglycemiacanbemistakenfor

• Anxiety,worry,bipolarsymptomsinabilitytofocus,irritability,restlessness,insomnia,tempertantrums,hyperactivity,&depression

Hypoglycemia & Mental Health

•Whenassessingformoodchanges&inattention

• Ruleoutreactivehypoglycemia,foodallergies,orothermedicalconditions

• Childrenandadultswithseveremoodswings&irritabilityexperiencesignificantimprovementwhenhypoglycemia&carbohydrateaddictionareaddressed

• BiPolar:assessforHypoglycemia

Hypoglycemia & Mental Health

• Hypoglycemiacontributestomoodlability&inattention ThisconditionisoftenmisidentifiedastherapidcyclingofbipolardisorderorADHD

• Hypoglycemiaiscommonlyseeninpeoplewithschizophrenia

• Peopleunderchronicstressarevulnerabletoreactivehypoglycemia

• Problemsassociatedwithhypoglycemiaalsoincludefoggythinkingbecausethebrainisnotreceivingasmuchbloodsugarasitneedstofunctionproperly

Hypoglycemia & Addiction

• Hypoglycemiaiscommoninalcoholism

• Hypoglycemiaiscommonlyseeninpeoplewithdrug&foodaddictions

• Inadditiontohighcarbohydratemeals,smokingcigarettesmayincreasehypoglycemia

Hypoglycemia & Food

• Peoplew/hypoglycemiamaybedeficientinessentialfattyacids

• Replacerefinedcarbconsumptionwithhealthy,high-qualityproteins&fatslikebutter,avocado,coconut,nuts,&eggs

• Eatorganic,starchy,&non-starchyvegetablesastheprimarysourceofcarbsisoptimal

• Eatsmallamountsofhigh-qualityprotein,fat,&vegetablesevery3hours

• Supportadrenalhealthwithadrenalglandular,adaptogens,seasalt

Comfort Food

Xoco-atl: Food of the Gods

Theobromine(fromtheoandbroma=foodofthegods)

“All you need is love. But a little chocolate now and then doesn’t hurt.”

—CharlesM.Schulz

Benefits of Chocolate• Antiinflammatorycompounds:

• Flavanols/antixoidantlikeepicatechinhighestionchocolate(alsofoundinGreentea)

• Epicatechin1-2mg/kgofbodyweight

• BitterelementandtheLiver

• ReducesCRP

• Enhancesmitochondrialfunction

• Epicatechinenricheddarkchocolateimprovesmitochondrialstructure

• Prebioticfunction• Gutfermentstheflavanolstheyareabsorbedintoblood

• Increasesendorphins• Dopamine—focus

• Magnesium—womenneedmagnesium!

• Theobromine&caffeinecoughsuppressant,antiasthma,vasodilator,mood

TaubPR,Ramirez-SanchezI,CiaraldiTP,etal.AlterationsinSkeletalMuscleIndicatorsofMitochondrialStructureandBiogenesisinPatientswithType2DiabetesandHeartFailure:EffectsofEpicatechinRichCocoa.ClinTranslSci.2011;5(1):43-47.)

Chocolate Tips

• Darkchocolate• Lessprocessingmeansmoreflavanols

• Bittermeansgoodfortheliver

• Nosugarorartificialsweetener• 8-20gmsadayshowseffect/lessthan1oz.

• Combinewithcoconutandcoconutoil,greentea,berries

• Addtosmoothiesforanaturalenergyboost

Chocolate Recipe

• HealthyCocoa• ChocolateAlmondJoyrecipe

• AddchocolatetoyourFreshbeanchile• MochaMatchaSmoothie

• (Twicethecatechins!)

• Molinillo

• SeeHandouts:ChocolateAlmondJoy

Comfort Foods: Anxiety

•Bananas

• Figs

• Vinegar

•Oats

Oats & Anxiety

• Laterintheday➡relaxing.

• Wholeoatsorsteel-cutoats

• Gluten-sensitive/intolerant➡Gluten-Freeoats

• Steel-cutoatsarerichinsilicon,phosphorus,&magnesium➡calming,nourishingeffect

• Blackstrapmolassessweetener=iron,copper,magnesium,potassium,&manganese

• Addraisins&walnutsforrelaxation&sleep

Eating Disorders & Comfort

• Bulimia(whey)

• Trytophanrichfoods;healthyfats&complexcarbs

• Bulimia&Purging--

• Anorexia

• Orthorexia

• Nighttimeeating

Dairy Protein

Whey Protein • Cheesemakingprocessby-product

• Lowlactose

• Nineessentialaminoacids

• Recoveryfromeatingdisorders

• MostsatiatingnutrientsduetochangesinCCKCholecystokinin,GLP-1Glucogenlikepeptide,PYY, ⬇appetite.ProteinboostPYY

• Glucomannan(dietaryfiberkonjacroot)satiety

Orthorexia Nervosa

• NotinDSM5andmaybestigmatized

• Fixationonrighteouseating

• Addictionrecoveryclients

• Chemicalsensitivity

• Veganism

• Rawfooddiets

• Vegetariandiets

• Groupbonding

• Survivorsofcults

• Dietchoicesreflectstageoflifedevelopmentalprocesses&oftenchange

Alcohol & Drug Recovery

• Easilydigested,nutrientdense,collagenrich:BoneBroth/ChickenBroth• Carrot/Beet/AppleJubilee—satisfiessweetaswithdrawing;livernourishment

• Ingredients:• 1lb.oforganiccarrots,1organicbeet,1organicapple• Smallpieceoffreshginger

• Optional:add1tsp.coconutoil•Washandcutallthevegetablesandfruitssotheypassthroughthejuicer.Keeptheskinintact.Strainthejuicelightly,keepingsomeofthepulp.Makes2glasses.

Gelatin & Collagen

• Collagen&aminoacidsfromgelatin-richmeat,fish&poultrybroths

• Easytoassimilateandhelpbrainfunction

• Freshlymadebone&vegetablebrothisthefirstfoodtochooseasastapleinhelpingpeoplerecoverfrommentalillness

• Increasessatiety• Supports1stand2nd“SecondBrain”

I.G.S.RubioG.CastroA.C.ZaniniG.Medeiros-Neto.EatingandWeightDisorders-StudiesonAnorexia,BulimiaandObesityMarch2008,Volume13,Issue1,pp48–53Oralingestionofahydrolyzedgelatinmealinsubjectswith

normalweightandinobesepatients:Postprandialeffectoncirculatinggutpeptides,glucoseandinsulin

Substitute Healthy Foods for Food Cravings

• Weneedthenutrientstheyoffer

• Weareallergictothem&theyfunctionlikeadrug

• Wheatandglutenarehighlyallergenictopeopleforwhomittriggersopioid-likereactions

• Theyremindusofacertaintimeinourlife,linkedtopeoplewehaveloved&lost,ortheyarelinkedtoourcountryoforiginorholidaytimes

• Wewanttoalterourconsciousness

• Forcomfortandanxietyreduction,weingestcarbohydratesandfats

• Forenergyandfocus,weingestproteins&dopamine-richcoffee

We crave foods for a variety of reasons

Principle of Substitutions

• Understandthe(emotional)biochemistryofthefoods

• Findsubstitutionsthataddresstheseneeds,butarehealthier&withoutthesideeffects

• Findanalternativefoodtoprovidethesameeffectasthefoodsyoucrave

• Slowuptakeofglucose

• Alwaysmixafatandproteinwithacarbohydrate

Substituting Unhealthy Comfort Foods with Healthy Options

UnhealthyComfortFoods HealthySubstitutions

Breadorsweets Sweetpotatoes

Sugarytreats Smoothiesweetenedwithstevia

Chocolatew/sugarUnsweetenedcocoapowderwithstevia/homemadestevia

sweetend

Canesugar Honeyormaplesyrup

Honey Stevia

Coffee

Blacktea,decaffeinatedcoffee,herbalcoffeesubstitutes(roasted

dandelionroot,ramonnut[breadnut]),greentea,chai,or

Turmeric-RooibusBrainChai

Neurotransmitters & PrecursorsNT’S AMINO ACIDS/ NUTRIENTS BOTANICALS FOODS ENTHEOGENS

GABAGlutamine, taurine

milk derived neuropeptides. lithium orotate, phenibut

Valerian, hops, skullcap, green tea,

Walnuts, oats, spinach, beans liver, mackerel

SerotoninTryptophan,

5 HTP, B-vitamins, esp B-12, B-6, niacicinimide, folic acid

St. John’s wortSalmon, beef, lamb, figs

bananas, root vegetables, brown rice

LSD, Psilocybin, DMT, Ibogaine, Ayahuasca

Dopamine Tyrosine, DL- Phenylalanine, B-12, B-6 Ginseng, Fenugreek Coffee, tea, eggs, pork, dark

chocolate, ricotta cheeseMDMA/MDE

Mescaline

Norepinephrine Tyrosine St John’s wort, Holy basil,licorice Meats, fishes cheese MDMA/ MDE

Mescaline

AcetylcholineGPC choline

phosphatidylserine, acetyl-L-carnitine,

huperzine

Sage, Bacopa , Melissa, Ginkgo, Ashwaganda

Eggs, liver, salmon shrimp, nut butters, coffee

Scopolamine (contraindicated)

Glutamate Glutamic Acid Gotu Kola, Kava, Passionflower

Caffeine, fermented foods, chicken, eggs, dairy

Ketamine Ibogaine

Endogenous opioids Milk biopeptides Papaver somniferum Casein (milk), gluten

(grains), spinach, fat, fastingIbogaine,

Salvia divinorum

Cannabinoids Fish oil, lactobacilli Cannabis Hemp seeds/hemp oil Cannabis

Capomo • A.K.A.Ramon,madefromthebreadnut(Brosmiumalicastrum),indigenoustobothcoastsofMexico

• CafédecapomoisrichinBvitamins(particularlyB6),calcium,vitaminC,&traceminerals

• Sorichinaminoacids&folatethatitliftsthemood&breastmilkinnursingmothers

Coffee Substitutes

Green Tea • Atleasttwoimportantconstituents:

• Epigallocatechingallate(EGCG)

• Theaninebeneficialforcognitivehealth&preventionofAlzheimer’s

(Hyungetal.,2013)

Exercise: Make a Food Substitutions List

Buildingonourconceptofsubstitutinghealthyfoodsforunhealthyonesbutstillsatisfyingourneeds,trythisexercise.Usingtwocolumns,makealistofthefoodsthatcomfortyouintheleftcolumn.Asyoureviewthelist,makealistofhealthysubstitutionsforthesefoodsin

therightcolumn.Forexample:

ComfortFoodsyouEnjoy HealthySubstitutions

Wheat–toastwith

butter&jamBakedpotatowithallthefixings

Chocolatebarwithsugar Hotcocoasweetenedwithstevia&realwhippedcream

Fast-FoodFrenchfriesFriesbakedinoliveoil&toppedwithcilantromayonnaise

Selected Types of Diets

• Ancestral

• Atkin’s(Carnivore)

• Paleolithic(Paleo)

• ModifiedCarnivore

• Ketogenic

• Anti-Inflammatory

• Gut&PsychologySyndrome(GAPSDiet)

• Mediterranean

• Raw

• Vegetarian

• AyurvedicDiet

• ChineseFiveElementDiet

• Macrobioticdiet

• Vegan

• Fasting&DetoxificationDiets

What are Ancestral Diets?

Ancestral Diets

• Foods&medicinesconsumedbyourancestorsformillenniathatnaturally

evolvedovertimewithinaspecifichumancultureThesediets:

• Optimizenourishment

• Takeintoaccountthefoods,diets,&preparationmethodsderivedfromauthentic

culturaltraditions

• Varybygeographicalregions&ethnicgroups

• Makeuseoflocal,fresh,nutrientdense,&optimallypreparedtraditionalfoods

relevanttoourneeds

• Bringbalancetothebody,mind,&spirit

Culture, Genetics and Diet

• Weshouldeatthetypesoffoodssimilartothe

foodsourancestorsate

• Thismeansfoodsfreeofrefinedsugars&grains,

withnosyntheticpreservatives/foodcoloring,&

minimallyprocessed

• Foodsshouldbepreparedintheirnaturalstate

• Traditionalorauthenticfoodsarelowglycemic,

anti-inflammatory,&richinomega-3fattyacids

Food is much more than nourishment. Food is medicine Food is nutrition Food is ceremonial Food is sacred Food is culture and tradition.

Principles of Ancestral Nutrition

• Wholefoodsthatarenutrientdense&freshlyprepared

• Bothraw&cookedfoods,andideallysomewildfoods

• Minimalprocessingwhilesomerequirecooking

• Slowcookinginwater,boiling,salting,broiling,pickling,roasting,baking,drying,steaming,fermenting,&somesmokingaretheessentialprocessingmethodsthatensuremaximumnutrition

Authentic, Ancestral Foods

• LowGlycemic/anti-inflammatory/Omega3rich

• Low-moderateComplexCarbohydrate,ModerateProtein,moderatetohighfat

• Antioxidant-rich(berriesandfruits)

• Fiber/Prebioticsbarkflour,psyllium,chia,cactus,bran,oatmeal

• Fermentedfoods/Probioticsenzyme-richfordigestion&colonhealth,detoxification

Traditional Foods of Pacific Northwest

Natural DHA & EPA Sources

Docosahexaenoicacid,brain&retina/eicosapentaenoicacid

White Tail Deer

Smoked Oolichan

White Tail Deer

Smoked Oolichan

Eastern European peoples

Inuit People

High fat, low carb

Traditional Irish Foods

Traditional Foods of Mexico

Amaranth (Alegrias)

Criadillas

Huazontle Chenopodium

Ancestral Diet

• Howdoesancestraldiettranslatetoknowingourancestryourgenetics&howwedigestfood&whatweneed?

• Keepinmindjustastherearemanytheoriesandmethodsinpsychology&psychotherapy,asthereareinnutrition

Biochemical Individuality

• TermCoinedbyRogerWilliams,Biochemistwhoidentifiedfolicacid,B-6pantothenicacid(B-5),lipoicacid

• Eataccordingtoyourmetabolictype(MT)

• Determinedbycultural-geneticheritage

• Determinedbyenvironmentalheritage

• Governsfoodsthatnourish

• MT=rateofglucoseoxidation

• DietSpectrum:Vegetarian-Carnivore

No One Right Diet For Everyone

• Fornutritiontobeeffective,dietmustbetailoredtothemetabolismofeachindividual

• Nutritionalneedsaredeterminedbiochemicallyattheindividuallevel

• Geneticallybased

• Culturally&environmentallylinkedtoancestry

Bio-individuality

Eatingaccordingtoyourindividualtypemeansidentifyingwhatkindofbodyyouhave&howitdigests&metabolizesfoodor“fuel”

Metabolic Typing, cont.

• Acid/alkalinevariationsinbloodpH

• 7.46.bloodpH

• Minutevariationsleadtodisease

• FastOxidizersburnglucosetoorapidly

• Requiremoreproteins&fatstoslowdowntherateofglucosecombustionintheKrebscycle(Inuitpeople)

• SlowOxidizersdonotburnupglucoserapidlyenough

• Requireahigherpercentageofglucose(lessprotein&fats)(PeoplesofTropics,India)

• MixedTypes

Rate of glucose metabolism

Individualized Nutrition

• Oxidationistherateatwhichweburncarbohydratesorglucose.Thisgovernstheamountofcarbohydrates,proteins,&fatsourbodiesrequireforour“fuelmixture”

• Aligningour“fuel”withtherateatwhichwecanburnitenhancesefficiencyandperformance.Aconsistentuseoffuelinappropriatefortheindividualbodyleadstodecline

• Someofusburncarbohydratesmorequickly,someburnmoreslowly

Types of Oxidizers

• Fastoxidizers-bloodpHtendstowardalittlemoreacid&arecarnivores

• Slowoxidizers-bloodpHtendstobemorealkaline&dobetteronmoreplantproteins

•Mixedorbalancedoxidizers-dowellwithamixofcarbohydrates,proteins,&fats

Whatkindoffoodsupportsthefastoxidizer,slowoxidizers,&mixed

oxidizers?

Fast Oxidizers

• Highproteinandhighfatdiettoslowdown therateofoxidation&stabilizebloodsugar

• Purinefoods:organmeats,sardines,andanchovies

• 30%protein,20%carbohydrates,&50%fat

• Fruitsandvegetables,fewgrains

Fast Oxidizers Carnivores: animal protein

Mixed /Balanced Oxidizers

• Theseindividualsdowellwithamixedproteinandfatandcarbohydratesdiettobalancetheirrateofoxidationandtostabilizetheirbloodsugar

• Thebalanced/mixedoxidizerswillburnefficientlyusing30%protein,40%carbohydrates,and30%fats

• Theywillbenefitfromarangeoffoods

Mixed/Balanced Oxidizers

Slow Oxidizers

• EmphasizePlantproteins(low/noanimalproteins)

• Lowerfatdiettospeeduptheirrateofoxidation&tostabilizetheirbloodsugar

• 25%protein,60%carbohydrates,and15%fats• Leananimalproteinsincludingnutslegumesfish&eggs

Slow OxidizersVegetarians: vegetables fruits

Assessment: Metabolic Type

• 4-hrglucosetolerance

• Hairanalysis

• Clinicalinterview

• Questionnaire

• BroadNutritionaltypingonline/ProteinorCarbohydrateType

• BloodType&Metabolism

Mental Health Affectedbyallergies,sensitivities,andToxicsexposuresinfood&theenvironment

Keyprinciples

Reduceexposure

Respondtotheexposure

Food Allergies, Sensitivities & Special Diets

Foodallergies&sensitivities⬌poormentalhealthInflammatoryreactions:

• FoodAllergy

• Food-InducedAutoimmuneDisease

• FoodSensitivities

Food Allergies, Definitions

• Reactivityoftheimmunesystem

• Genetic&hereditary

• Chronicinfections

• Eatingpoorqualityorpro-inflammatoryfoods

• Toxicexposure

• Nutritionaldeficits

• Chronicstress

• Symptomsoffoodallergycanoccurimmediatelyafteringestingthefoodoruptoseveralhourslater

Common Allergens

• Anyfood

• Milk,eggs,wheat,soy,treenuts,peanuts,fish,strawberries&shellfish

• Pollen-foodallergysyndrome

• Ragweedallergy➡bananas/tomatoes/melons

• Cookingfoodpreventsthis

Food Sensitivities/Intolerance

Mostcommondiet-inducedinflammatoryreaction

Food sensitivities

Foodandfood-chemicalsensitivities➡inflammation&symptomsdifficulttoidentifytriggerfoods

food-chemicalsensitivities

intolerances

non-allergic(non-IgE)

FOODALLERGIES

Symptoms of Food Intolerance

• Skinshowssigns

• Digestivesystem

• Respiratorytract

Fibromyalgia,GERD,IBS,obesity,migraines,ADHD,autismspectrumdisorders,depression,insomnia,andchronicfatiguesyndrome

(OxfordBiomedicalTechnologies,2013)

Lactose

Age5⬇synthesizelactase

Adulthood➡70%lactoseintolerant

⬇Quantitiesenzyme

Lactoseintolerance=geneticallybased

Cultureswheredairyanimalsnotnative• African&Asians80%-100%

• AfricanAmericans&Mexicannatives70%-80%

• Mediterranean’s&Jewishdescent60%-90%

• NorthernEuropeans1%-5%

Lactose

Easiertotolerate:

• Higherfatcontent:Purecream/Butter

• Livecultures.Lactose➡Bacteria➡Lacticacid

Casein

Casein Higherproteincontent:

• Yogurt

• Cheese

• Kefir

• Milk

• Icecream

Butter&creamsmallamounts

Casein

Implicated:

•Schizophrenia

•Depression

•Autismspectrumdisorders

50%sensitivetodairy➡gluten-intolerant

Gluten

Gluten Gluten=proteiningrains

Proteinsgliadin+Glutenin➡immunesystemreactions

Type1=CeliacDisease(autoimmunereaction➡smallintestines)

Type2=Non-CeliacGlutenSensitivity(GS)

Nonceliacglutensensitivityisanimmuneresponse

leadingtobothdigestive&neurologicalproblemsbut

maynotmanifestindigestivedistress&thusmaygo

undiagnosed(Jackson,Eaton,Cascella,Fasano,&Kelly,2012)

Cyrex Labs

Gluten

•Wheat,barley,rye,bulgur,couscous,farina,kamut,seitan,barley,farro

• Alternatives:• Rice,potato,coconut,almond,buckwheat,sorghum,sweetpotato,bean/cassava/ricemixtures&tapioca

Gluten & Depression

• Gliadinantibodiesareproteinsinthebloodthatarecomponentsofgluten

• 1in250people=celiacdisease• Someestimates1in10havelessersensitivitiestoglutenthatmood&digestiveproblems

• Cravewheat/grains=moodelevationuponeatingthesefoods

• PeoplewithTypeObloodareoftenintolerantofgluten

Casein & Gluten Sensitivity

• Significantclinicalevidencehasestablishedcasein&glutensensitivityinpeoplewithmooddisorders,anxiety,majordepression,&schizophrenia

(Cascellaetal.,2011;Samarooetal.,2010).

• BiPolar(Dickersonetal.,2012)

https://www.greatplainslaboratory.com/glutencasein-peptides-test/

Gluten & Intestinal permeability

• Gluten&caseinintolerancecontributestomentalillnessincludingneurodevelopmentalillnessesisbecauseitincreasesintestinalpermeability

(Herbert&Buckley,2013;Pedersen,Parlar,Kvist,Whiteley,&Shattock,2014;Whiteley2014;Whiteleyetal.,2013)

• Glutenprotein,gliadintriggerszonulin• Aproteinthatincreasesthepermeabilitybetweencellsofthewallofthedigestivetract

• Leadstosystemwideinflammation

• Causingneurological,autoimmune,&mentalhealthproblems(Fasano,2011)

Gluten Elimination

30-90day:Protein,fats&non-glutengrainsvegetables/fruits

ReadLabels!!!

Rootvegetables:• Sweetpotatoes

• Yucca(maniocorcassava)

• Parsnips

• Carrots

• Squash

Gluten Elimination

ThedigestiveenzymecalledDipeptidylpeptidase-IV(DPP-IV)helpstobreakdownglutenproteinfragments

(Kharrazian,2013)

Intestines➡DPP-IV⬇allergenicproteincasein

Gluten&caseincontainproline

Researcherscommonlyholdtheviewthatprolylpeptidesactlikeopiatesinthebrain

Nightshades

• Intestinalpermeability&inflammation

• Useofpainmedications&antacids

The Coca Modified Pulse Test

ImmunologistDr.Coca

Onewaytobegintotestforallergic/sensitivityreactionsisthepulsetest,asimple,do-it-yourselfmethodfordeterminingnegativereactionstofoods.Itisnotrecommendedincasesofsevereallergicreactionslikeanaphylaxis.

Coca Neurolingual Testing

• 2hrsaftereatinganything• Takeyourpulseforonefullminute…don’ttakeitfor30seconds

• Putapieceofthefoodinquestioninyourmouth.Itisokaytochew,butdon’tswallow.Tastethefoodforatleast30seconds.Then,takeyourpulseagainforafullminutewiththefoodinyourmouth

• Spitoutthefoodandrinseyourmouthwithfilteredwater

• Ifthepulseraterises6ormorepointswithafood,itindicatesastress

reaction&maybecausingsymptoms

• Beginbyconductingaself-inventoryofpain&swellingofjoints

• Ratehowyoufeelonascaleof1-10with10beinginterriblejointpainwithstiffness

• Eliminateallnightshadefoodsduringfourweeks&attheendoftheperiodconductanotherself-inventory

• Ifyouaresensitivetonightshadesyouwillfeelbetterafter4weekswithoutthem

• Youcandoachallengetestthisbyreturningtousenightshadesfor1-2weeks&observethepain&stiffnesswillreturn

• Somepeoplecansharplyreducetheirintakeofnightshades&stilltoleratethemonoccasion

Test for Nightshade Sensitivity

Potato Substitution

Nightshade Substitutions

Plantain Sweet starchy fill with minerals…Mix with fats & greens

Seehandout:Plantainsoup

Neurotoxins

Neurotoxins&excitotoxinssubstances

⬇nerveelectricalactivities

Ingredients • Doughconditioners

• Seasonings

• Yeastextract

• Carrageenan

• Maltodextrin

Aspartame

Depression&irritability(Lindseth,Coolahan,Petros,&Lindseth,2014)

Migraines,oxidativestress,diabetes,seizures,blindness,obesity,neurologicaldisorders,carcinogen

(Soffrittietal.,2014)

Foods and Food-related Technologies

• HAPIfork• TheHAPIforkisanelectronicforkthathelpsyoumonitorandtrackyoureatinghabits. Website:http://www.hapi.com/

Cooking Skills

• CookingMatters

• Helpsfamiliestoshopforandcookhealthymealsonabudget.Website:http://cookingmatters.org/

• KnifeSkillVideoTechniques–HD• Website:http://www.stellaculinary.com/knife-skill-video-techniques-hd

• FoodScoresApp• ProducedbyEnvironmentalWorkingGroup,thisappratesthequalityofthefood/brandnameandproducesanoverallscorebetween1and10. Website:http://www.ewg.org/foodscores?inlist=Y&sdf=1

• Microwarriors:ThePowerofProbiotics,SpecialEdition

• DVDDocumentaryNarratedbyLeonardNimoyaboutprobiotics,includingtheirhistory,production,scientificresearch,andmore.Address:HealthPointProductions,4335VanNuysBlvd.,ShermanOaks,CA91403;Phone:(818)788-2040;E-mail:microwarriorsmovie@sbcglobal.net Website:http://www.microwarriorsmovie.com/index.html

• BeyondFishOil:NutritionalandComplementaryTherapiesWithDr.

LeslieKorn

• Thiscontinuingeducationcourseforcliniciansprovidesacomprehensiveoverviewofnutritionaltherapiesformentalhealthandtheirintegrationwithothermodalities. Website:https://www.pesi.com/store/detail/10024/beyond-fish-oil-10-dietary-strategies-to-improve-and

Kitchen Appliances

• Blenders• BrandstolookforincludeVitamix,K-TecBlender,JuicemanSmoothies,andTribestBlender.

• Juicer• ChampionJuicerisaveryhigh-qualityjuicer. Website:http://championjuicer.com/

• Dehydrator• TheExcaliburisagoodchoice,asithastemperaturecontrol,itisfan-operated,anditiseasytoclean. Website:http://www.excaliburdehydrator.com/

Nutritional Therapies/Coaching

• BastyrUniversityNutritionPrograms

• BastyrUniversityoffersundergraduateandgraduatenutritiondegreeprograms,aswellasnondegreeprogramsthatencompassa“wholefood”approach.Address:BastyrUniversity,14500JuanitaDriveN.E.,Kenmore,WA98028-4966;Phone:(425)602-3000;Fax:(425)823-6222(fax); Website:http://www.bastyr.edu/academics/areas-study/study-nutrition

• HealthCoachTrainingProgram

• IntegrativeNutrition’sHealthCoachTrainingProgramisonline,withlecturesbyleadinghealthexperts. Phone(US):(877)730-5444;Phone(International):+1(212)730-5433; Website:http://www.integrativenutrition.com/

Nutritional Therapies Training

• NationalAssociationofNutritionProfessionals(NANP)• ThiswebpageliststrainingprogramsthathavebeenreviewedandapprovedasmeetingNANP’seducationalstandards.Theseprogramsqualifytheirgraduatesforprofessionalmembershipandtositfortheholisticnutritionnationalboardexam. Website:https://www.nanp.org/list-of-schools

• NutritionalTherapyPractitionerProgram(NTP)

• Thisdistance-learningprogramprovidesstudentswith9monthsofdistancetrainingwiththeflexibilityofself-pacedstudy,teleconferencecalls,andthreeseparatemultiple-day,instructor-ledworkshopsduringthe15-modulecourse.Website:https://www.nutritionaltherapy.com

• ExplorefoodsoftheBrainBow

• Limittheamountofgrains&legumes,&eliminateglutens

• Eliminaterefinedcarbohydrates(flour&sugars)

• Useproteins&rootvegetablestostabilizemoodandbloodsugar

• Includefermentedfoodsindailymeals

• Identifynewfoodstotryfortheirmentalhealthbenefits

• Emphasizeorganic,farmraised,hormonefree&antibioticfree

• Trynewrecipesandsharewithfamily&friends

Summary: Healthy Foods

Summary

• Identifytheroleofallergiessensitivitiesinclientmentalhealth• Preparefreshfood&avoidpackagedfoodswithpreservatives&additives

• Conducteliminationdiets&otherteststoassessforsensitivities• Workwiththeclienttoidentifydiettypesthatareoptimal• Identifytheratioofproteinscarbohydrates&fatsthatsuitsspecificbiochemicallyindividualmetabolism:Fast,(Carnivore)moderate(mixedfoods)orslow(vegetarian-based)

• Minimizeexposuretotoxicheavymetals• Undertakeperiodiccleansestodetoxify

• Exploretheintersectionofbeliefsystems&dietarychoices,differentiatingbetweencloseadherencetoaspecificdietarysystemforhealth&orthorexia

Thank you!drlesliekorn.com lekorn@cwis.org

Culinary Medicine for Mental Health - Dr. Leslie...

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