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March 24, 2015Grace Lutheran Church

Toledo, OhioKris Johnson, MS Nutrition

Lisa Bowe, CHP, Health Counselor

The Basic Paleo Ideas fromThe Paleo Diet by Loren Cordain

The Paleo Diet Solution by Robb Wolf

Ancient man: • Didn’t grow grain – so no grains• Didn’t grow legumes – so no legumes• Hadn’t domesticated cows – so no dairy• Animals were lean – so they ate lean meats• Ate nuts & fruit & greens• Had no food industry – so no processed food

But we don’t really know much about what ancient man ate!

Here’s a “Plain Jane” version of the Paleo diet. Why would the ancients have wanted “lean” meat??

Here’s another version of the Paleo Diet

janeshealthykitchen.com/whats-the-paleo-diet

But something was wrong?

Health problems galore!

• Digestive issues – IBS, dysbiosis, leaky gut, gluten intolerance, Crohn’s disease

• Inflammation – obesity, diabetes, heart disease, cancer

• Auto-immune diseases – arthritis, allergies, food intolerances, and many more!p14

But conventional medicine, doesn’t really know how to deal with these chronic conditions!

So enter the Paleo Diet –maybe we’ll be better if we ate like our paleolithicancestors.

Did they have fat juicy apples in ancient times?

“Paleo” is a convenient handle!

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A better way?Visit & learn from healthy isolated societies? The Research of Dr. Price

• In the 1930’s, Dr. Price, a well-known Cleveland dentist, was concerned because his patients had so many cavities.

• He heard that there were isolated communities around the world who were known for their perfect teeth, and set out to visit them.

Picture taken in Angola

These healthy people ate whole foods!• He documented what they

were eating – very nutritious local, unrefined foods, many of them raw, including raw milk and lots of saturated fat

• Some of them ate grains, carefully prepared

• Their diets were much higher in nutrients than the diets of his patients back home.

African tribesmen – drank lots of rich raw milk, but had very low cholesterol levels and no heart disease!

Western refined food brought bad teeth and poor health

• Sadly Dr. Price found that in neighboring communities that had access to Western refined food, tooth decay was rampant

• Poor health, including TB, was common

Eskimos living in town

Dr. Price found crooked teeth in the second generation• And in the next generation,

crooked teeth and poor bone structure were common

• Children were sad and often ill

• Childbirth was difficult• Poorer nutrition made a big

difference!

Aborigine 2nd Generation

There was clearly something going on here – nutrition made a

big difference.

Today’s Children

Modern Children

Most modern children have thin faces and need braces to straighten their teeth

• Narrow faces

• Cooked teeth

• Less bone mass

• Poor bone structure

• Other health issues

• Difficulties in childbirth

– It looks like we have a real nutrition problem!

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Enter Therapeutic Paleo…• The Paleo Approach: Reverse autoimmune

disease and heal your body, by Sara Ballantyne, PhD, www.thepaleomom.com

• Your Personal Paleo Code, Chris Kresser, L.Ac, "Medicine for the 21st Century", chriskresser.com, chriskresser.com/beyond-paleo

• Digestive Health with Real Food, by AglaéeJacob, Your Paleo RD, radicatamedicine.com

• The Perfect Health Diet, by Paul and Shou-Ching Jaminet - perfecthealthdiet.com

• Much more at www.MercyViewMeadow.org, find “Paleo” on the site map. WAPF-friendly

Basic Approach –a healing diet

• Toxins in food cause problems – dysbiosis, leaky gut– Lectins – in grains, pseudo-

grains (quinoa, buckwheat, chia) , legumes, nightshades (tomato, peppers, potato, eggplant)

– Digestive enzyme inhibitors – in grains, pseudo-grains, legumes

– Phytates – in grains, seeds– Saponins – legumes, pseudo-

grains, nightshades

• Inflammatory foods –– Sugar (glucose & fructose)– Fructose – Sugar substitutes– Excess carbs– Excess omega-6 oils,

omega3/6 imbalance– Caffeine– alcohol

• Food intolerances– Gluten– Milk proteins– Eggs, whites or yolks– Nuts

p140

Other considerationsfor healing

• Stress management• Adequate sleep• Physical activity – mild to

moderate• Meal frequency – large

infrequent meals, don’t graze

• Medications• Avoid Toxic chemicals

• Alternative/ supplemental therapies

• Working with your doctor• Carb restriction• Ketogenic diet• GAPS & SCD diets• “Ethical” diets –

vegan, vegetarian

It gets a bit overwhelming!

So what can you eat???

Crossfitfenrir.com/paleo-diet-for-dummies

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Sara Ballantyne, ThePaleoMom.com

Digestive Health with Real Food

Aglaée Jacobs, MS, RDradicatamedicine.com

A practical guideMany recipes

Why we don’t worry about fat and cholesterol

• MYTH: Eating saturated fat and cholesterol-rich foods raises your cholesterol and increases heart disease riskTRUTH: Diet has little effect on cholesterol levelsTRUTH: No good evidence that saturated fat and cholesterol-rich foods contribute to heart diseaseTRUTH: As Americans have cut back on these food, heart disease rates have gone up

• MYTH: Countries that consume lots of animal fat and cholesterol have higher rates of heart disease, so eat a low fat dietTRUTH: There are many exceptions – France & Spain. Many other factors involved

Details to think about -Meat

• Animals foods – best source of easily digested complete proteins & important vitamins in minerals

• Quality – aim for grass-fed & finished – better omega 3/6 balance

• Exception chicken – seed eaters – balance with seafood

• Bacon okay – not Paleo!

• Feed should be GMO-free and pesticide/herbicide free

• Mercury in seafood? methylmercury tied up irreversibly by generous selenium in most fish

• Selenium is an essential trace mineral

• Caution: eggs – yolks have more nutrition

Eat the other half of the animal – Offal, gristle, bones!

• Half the animal is organ meats, skin, stomach, bones, & other “waste”

• Offal is valuable source of nutrients – vitamins A, B12, folate, iron, selenium, phosphorus, zinc, copper. CoQ10

• Inexpensive nutrition!• Balances protein in flesh

• Skin, joints, etc. contain collagen, a rich source of amino acid glycine

• Glycine essential for tissue repair, joint health, digestive health, connective tissue health (needed to synthesize DNA & RNA

• Found in bone broths, meat juices

Why Broth is BeautifulSome of the benefits of the

nutrients in broth:• Healthy joints & bones –

strong connective tissue • Healthy digestion • Better wound/tissue

healing • It's a liver tonic • Beautiful skin • Healthy growth in babies

and children

• The amino acids in broth are protective, & balance the amino acids in meat

• Add vinegar to water to draw minerals from bones

• Add natural sea salt for flavorFor more info go to my website & find ‘Soup’

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An Old-Fashioned Remedy for the Modern World!

From back cover of Nourishing Broth

“Whether sipped from a mug or used in soups, stews, and sauces, bone broth can be a vastly beneficial addition to any diet. This book explores the science behind its powerhouse components, including gelatin, glycine and collagen. Broth’s unique combination of amino acids, minerals, and cartilage compounds aids in quick recovery from illness and surgery, the healing of pain and inflammation, emotional balance, better digestion, lessening of allergies, and the treatment of many autoimmune disorders. And in addition to helping skin stay supple and bones remain strong, the elements in bone broth can help the symptoms of diseases such as osteoarthritis, osteoporosis, psoriasis and digestive disorders.”

Vegetables & Fruit• Rich source of nutrients,

esp. leafy greens• Onion family – source of

sulfur• Root veggies – source of

starch• Sea vegetables – rich

source of trace minerals• Chlorella & spirulina

stimulate immune system

• Vegetable-like fruits –avocado, cucumbers, squash, zucchini

• Berries – esp. high in nutrients

• Rose family – apples, plums, peaches, etc.

• Melons• Citrus• Tropical fruits – banana,

pineapple, figs, dates

Eat the rainbow!

Be conscious of carb content – check BS 2 hrs after meal - <220

Eat both raw & cooked

Cruciferous veg. Rich in sulfur, many health benefits. Can interfere with iodine uptake to thyroid

Be sure to get plenty of iodine - kelp

So where do we get good fats?• Cold pressed extra virgin olive oil • Coconut, palm and sesame oils • Lard, beef & lamb tallow (grass-fed)• Chicken, goose and duck fat • Cream/butter (preferably raw)*• Egg yolks*• Nuts & seeds (soaked), avocado*Fragile oils that should not be heated:• Cold pressed flax oil • Fish oils *if tolerated

Avoid or limit these fats…

These modern oils are highly processed, often damaged, and high in omega-6 fats (PUFA)

• Corn oil• Soybean oil• Canola oil• Peanut oil• Grapeseed oil• Cottonseed oil• Sunflower oil (high oleic variety available)• Safflower oil (high oleic variety available)

Budget Concerns –Invest in Your Health!

Animal foods:• Fattier cuts often less

expensive• CAFO fats less desirable • Use organ meats• Get soup bones & make

broth• Modest meat portions give

adequate protein• Fill up on good fats• Invest in quality olive oil

• Start a garden• Remineralize and

revitalize your soil• Join a CSA• Go to the farmers market

– check how they farm• Make your own salad

dressings• Buy the ‘Dirty Dozen’

organic, at a minimum

Pay the farmer a fair price! Save on illness expense.

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More considerationsMacronutrient balance• Regulate your carb intake, but be

careful of going too low• Insulin performs many important

functions in body• Modest protein intake is adequate• Balance with plenty of good fats

Beverages:• Purified remineralized

water• Home-flavored waters• Coconut milk,

emulsifier-free p227

Probiotics • Lactofermented

veggies & fruits• Kombucha• Kefir* or water kefir

Lacto-fermented FoodsLacto-fermentation:• Absence of oxygen• Presence of salt Traditional examples:• Sauerkraut• Kimchi• Pickles – cucumbers and

other veggies• Relish – corn, tomato• Ketchup• Salsa• Chutneys

• Kombucha & Kefir made with SCOBY (symbiotic community of bacteria & yeast) require oxygen

Other considerationsLow-FODMAP Diet:• FODMAP intolerance -

Fructose malabsorption• Short chain fermentable

carbs may lead to bacterial overgrowth & bloating, gas, cramps, etc.

• Found in fruits, grains, legumes, agave, sugar alcohols j43

• Some spices are best avoided

• Juicing –eliminates fiber and other nutrients, but may be better tolerated

• Green smoothies – quick way to consume whole veggies

• Best eaten as part of meal –better digestion

• Quality matters – should be clean and well-mineralized (nutrient dense)Yes, I know – it’s can

get complicated!

So, what’s next for you?

If you are well:• Follow WAPF dietary

guidelinesIf you have puzzling health

issues:• Maybe you jump right in

and eliminate all the bad stuff

• Do everything right, hoping you’ll feel better quickly

J89

• Or maybe you’ll take a step at a time– Eliminate the things that are

irritating to your gut– Purge your pantry– Start cooking all your food– Think of a meal as protein

(meat,etc.), veggies, and maybe some fruit

– Work good fats into that meal

– Prioritize your food choices to focus on quality

– Add variety– Etc. p266

It will take some study! Get a good

reference book

Wishing you the best!

Weston A Price Foundation, Toledo ChapterLeader - Kris Johnson, retired dietitian,

www.MercyViewMeadow.org kris.johnson@ecunet.org, 419-836-7637

www.WAPFToledo.org www.WestonAPrice.org

Co-leader, Lisa Bowe, CHP, Health Counselor 419-262-1023, lisabowe00@gmail.com

Linda Ott, ND, naturopath419-517-8810, lindaott.nd@gmail.com