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Healing Principles of Food
The Science and Lessons from Culinary Traditions of the Healthiest and
Oldest People in the World
Vilasi Venkatachalam, M.Sc., MS, RD, CLT
Almost Immortals and their Longevity Formula
5 Things You Should Know About Your Body, Sleep, Stress and Health
Healing Principles of Food
The term "Blue Zones" takes its name from the blue ink Belgian demographer Michel Poulain used to circle an area of long-living Sardinians
on a map
Loma Linda, CA
Alberta Lea, MN
Ikaria, Greece
Sardinia, Italy
Nicoya Peninsula, Costa Rica
Okinawa, Japan
Five Blue ZonesWhat did they eat?
• Sardinia, Italy: Bread, Cheese, Wild greens, Wine
• The islands of Okinawa, Japan: Rice, Fermented soy – Miso, Natto, vegetables – Crucifers, Bitter Melon, Turmeric, Mugwort, Seafood and Teas
• Loma Linda, California: Seventh-day Adventists - Plant-based diet based on the bible
• Nicoya Peninsula, Costa Rica: Corn, beans, plantains, eggs (Hospital menu was made with healing foods!)
• Ikaria, Greece: The highest percentage of 90 year-olds on the planet - nearly 1 out of 3 people make it to their 90s. Herb teas all day long – Wild Mint, Spleenwort, Purple Sage, Rosemary, Artemisia
Meal - Little Bread, goat’s milk, olives, feta cheese, homemade wine
150 types of wild greens for salads and PIES!
Common Denominators… Moved Naturally
Eat mainly plants
Put Family First
Strong Community and social connections
Faith
http://www.youtube.com/watch?v=W92F-iTImG4
Loma Linda’s Blue Zone Secrets Loma Linda, California has the highest concentration of Seventh Day Adventists.
1.Find your own “time of rest”
2.Maintain a healthy body mass index (BMI)
3.Get Moderate Exercise Regularly
4.Birds of a feather flock together
5.Snack on Nuts – Adventists who ate at least five servings of nuts per week, cut their risk for heart disease in half. They also lived about two years longer.
6.Give Something Back
7.Eat Meat in Moderation – Many Adventists follow a vegetarian diet. The Protestant church is known for advocating a healthy, vegetable-based diet while abstaining from alcohol. 8.Eat An Early Light Dinner
9.Put more Plants in you Diet
10.Drink Plenty of Water – The AHS (Adventist Health Study), suggests that men members who drank 5 to 6 glasses of water per day had a 60-70% reduction in fatal heart attacks.
Oats, dairy, kale, cabbage,
herbs, fish, fowl and
game
KefirTea
Rye ,Millet, spelt, barley,
buckwheat
Millet, Vegetables, Palm fruit
and oil
Corn, Beans, Fruits,
vegetables, game, fish
Fish, Garlic, Rice, Tubers, Cabbage and
turnips, Onions, Garlic
Wild- animals, greens, grains, fruits, NutsFish Fruit, Fish,
Fat from coconut
and animals
Wild Plants
and Animals
5 Things You Should Know About Your Body And the Healing Principles of Food
Stress, Sleep, Sugar
Hormones – Insulin, Cortisol, Thyroid, DHEA, Estrogen, Progesterone, Testosterone
Inflammation
Your Gut
The Four Sentinels – Getting rid of toxins and wastes - Liver, Lung, Kidney, Small Intestines
The Largest Organ in Your Body and the consequences of neglecting it….
Quenching Inflammation with Food
Studies show that we can dramatically lower our inflammatory load within 4 weeks if we eat 8 servings of fruits and vegetables.
Addition of herbs and spices increase the antioxidant potential of vegetables. e.g. adding 3g ( ½ tsp) of fresh marjoram to salad increases the antioxidant potential to 200%
Teas in all shades-green to black, and tisanes made up of chamomile, sage, ginger, hibiscus, star anise, cinnamon, nutmeg, milk thistle etc
Flax, Hemp, Chia and omega-3 supplements – Don’t have to eat fish to get Omega-3
1 tbsp of flaxmeal (~1.6g) – daily dose – 2 Tablespoons - Strongly recommend 7 walnut halves (~1.3g) 2 oz of wild salmon (~1.4g)2 sardines canned in tomato sauce (~ 1.3g)You can safely go up to 6 grams of omega-3 fatty acids (DHA + EPA)
Your GutDigestive Enzymes
Probiotics – Fermented foods
Prebiotics – grains, oat bran, pectin, Onions, Bananas, Eggplant, Okra, Guar Gum
Others – Clarified Butter, Coconut Oil, Nuts, Seeds
• 60% of our immune system is in our gut…which means that this is the first site where the body recognizes and responds to intruders.
• Bacteria in the gut are our largest organ
• Leaky gut make the gut cells weak and pull the cell layer apart.
– Constant stress– Inadequate sleep– Assault by medications– Toxins, food additives, pesticides,– refined foods, refined sugars, trans fats– heavy metals– Food Sensitivities
Getting rid of toxins and wastes - Liver, Lung, Kidney, Small Intestines
Most of our detoxification takes place in the liver, small intestine, lung and kidneys. The major load is carried by the liver .
When it cannot clear the waste, it spills back into the system causing inflammation and potential food sensitivities. We can increase volume and the efficiency of the liver by eating:
Bitter s - greens and other vegetables such as dandelion, endive, bitter melon
Crucifers such as cabbage, broccoli, broccoli rape, bok choy, Brussels sprouts, cauliflower, rutabaga, turnips with greens, radishes with greens, daikon (mooli), arugula, watercress, mustard greens, kale, collards…
Allium or lily family vegetables such as onions, garlic, scallions, chives, shallots, leeks…
Spices and herbs such as parsley, cilantro, milk thistle, grape, turmeric, rosemary, oregano, thyme, lemon zest, sage, ginger etc
Condiments such as mustard, horseradish, pesto with parsley and basil
Hormones – Stress, Sleep, Sugar
Create a lifestyle that prevents disruption of your hormones and neurotransmitters (thyroid, insulin, cortisol, melatonin, serotonin and dopamine) which throws off system controls for growth and metabolism.
Moderate Glycemic index foods such as whole grains cooked intact, beans, legumes, tubers and roots. Add spices such as cinnamon, fenugreek and fats like avocado, flax, tree nuts and coconut to further lower insulin resistance
Raw (unprocessed) cacao, medicinal mushrooms, sea kelp, acai, rosemary, turmeric are other superfoods that help
Omega -3 fatty acids in the form of fish, flax, nuts or supplements
Theanine and EGCG from black and green teas (used as mood modulators in Japan)
Sunlight for Vitamin D
Sleep 8-10 hours to bring cortisol down and synthesize melatonin
Manage thoughts that become cortisol, and add to inflammation and insulin resistance (stress)
sPICES, hERBS, bEANS, pEAS,
lEGUMES, wHOLE gRAINS,
hEALING oILS, gARLIC, oNIONS,
cABBAGE, cAULIFLOWER,
tURNIPS, mUSTARD gREENS
1. Oils, unrefined, with rich aroma from Olive, Peanut, Sesame, Mustard, Coconut, Rice Bran, Walnut in small amounts…adds antioxidants that protect from inflammation, heart disease, cancer, arthritis…
2. UNLIMITED amount of Spices and Herbs… just 2 teaspoons a day will protect your heart, liver, brain and joints from disease
3. Vegetables such as garlic, onions, cabbage, cauliflower, mustard greens and other leafy vegetables, radishes, okra, eggplant, guar (cluster beans) protect the liver and other organs such as your eyes and heart… A clove of garlic is a serving! Eat 1-2 cloves of garlic and 2 cups of vegetables daily.
4. Beans, Peas, Lentils and other Legumes and low-fat dairy such Yogurt/Buttermilk daily… along with calcium, yogurt also adds good bacteria. Beans, legumes and vegetables provide food for it to grow. Together they keep the colon healthy. Beans and Legumes turn down cholesterol production, keep blood sugar stable and protect from cancer
5. Whole Grains and Flours such as wheat, rice, millet, sorghum, amaranth…commonly known as Jowar, Bajra, Raagi, Rajgheera provide important minerals and vitamins involved in producing fuel for the cells , fiber which prevents cancer, heart disease and turns down cholesterol production
Modern Science supports,
the Powerful 5000 year old wisdom!
5 Steps to a Healing Plate:
Beans &
Legumes
Vegetable
Yogurt
Vegetable
Roti/Bhakri
Rice
Garlic Chutney, Mint-Cilantro Chutney, Coconut Chutney
Also as Raita, Kadhi etc
1-1 ½ cupsDal, Handavo, Dhokla, Adai, Iddli, Dosa, Uttapam
Whole wheat flour, enriched with Besan; Bhakri with Jowar and Bajri
• 2 cups cooked – 4 servings
•Add spices to increase the antioxidant potential
• 1-2 cloves of garlic daily
•Potatoes are not vegetables but are full of nutrients!
Garlic Chutney, Mint-Cilantro Chutney, Coconut Chutney
Your Plate
Ancient Wisdom, Modern Solutions
AVOID OR ELIMINATE: High Fructose Corn Syrup
Hydrogenated or Partially Hydrogenated Oils – including Vanaspati, Dalda, I can’t believe its not Butter, Promise. Avoid corn oil, soybean oil
Artificial Sweeteners, additives, food coloring
Processed food – white flour, white sugar
LIMIT: Salt
Fat – 2 tablespoons of good fat and 8-10 nuts per day
1
Ancient Wisdom, Modern Solutions
2Vegetables and
FruitsDaily: 2-3 cups a day
1-2 cloves of garlic 2 -3 cups of vegetables
Cabbage, Cauliflower, Broccoli, Mustard Greens, Radishes, Brussels Sprouts – at least half a cup daily
1-2 teaspoon of oil with the vegetables A lot of herbs and spices – e.g. turmeric , cilantro, ginger,
garlic, onions (all colors),
Potatoes are not vegetables but have many nutrients!
1-2 fruits per day – Limit Fruit Juices
Ancient Wisdom, Modern Solutions
3 Beans and Legumes
High Fiber ~15 g dietary fiber per cup!
High Resistant and Slowly Digested Starch
Vegetable Protein ~23% protein
Low Fat ~1%
Low Glycemic Index (GI)
High Vitamins and Minerals –Folate, B Vitamins, Selenium Compounds like Phytates, Trypsin Inhibitors etc that
prevent cancer, heart disease and diabetes
Ancient Wisdom, Modern Solutions
A special note on beans…moods, memories and sleep
Beans have Arabinose that decrease the absorption of sugar and keep the amount absorbed low and steady.
Add at least ½ -1 cup of beans, lentils and peas daily. It will provide soluble fiber, minerals, protein as well as retard glucose absorption from the gut.
It also has special compounds like saponins and lignans that protect us from inflammation and cancer.
The B vitamins and minerals support the hormones and neurotransmitters responsible for satiety, calm and sleep.
4 Whole, unprocessed grain or flour ground from the whole grain
Don’t remove the bran
Use different kinds of grains -Rice, Wheat, Bajra, Jowar, Makkai, Amaranth (Rajgeera)
Enrich flours with bean flours for increasing protein content
Grains
What is a whole grain?
Bran: Fiber, B vitamins and mineralsGerm: antioxidants, vitamin E, B vitamins and healthy fatsEndosperm: carbohydrates and proteinProcessed grains have been stripped of the bran and germ.
Ancient Wisdom, Modern Solutions
5 All spices have medicinal properties and decrease inflammation
Special Mention:
Turmeric
Black Pepper
Ginger
Chilli Powder (Cayenne)
Ajwain (Bishop’s Weed) smells like Thyme
Cumin, Coriander, Fenugreek
Spices
Ancient Wisdom, Modern Solutions
Key Medicinal Properties of Spices (Medicinal Seasonings – Dr. Keith Scott)
Antioxidant - Allspice, cinnamon, clove, garlic, ginger, lemon balm, oregano, peppermint, sage, thyme, sumac (Although all spices contain antioxidants, the above spices are the richest sources of these vital compounds.)
Anticancer - Anise, basil, black pepper, caraway, citrus, cloves, fennel, garlic, ginger, green tea, mustard, rosemary, soy, turmeric
Blood Lipid Control - Caper, cinnamon, citrus, coriander, fenugreek, garlic, ginger, grape, oregano, rosemary, soy, star anise, thyme
Blood Thinning -Caper, cinnamon, coriander, fenugreek, garlic, ginger
Blood Glucose Control - Cloves, ginger, onion, oregano, rosemary, thyme
Anti-inflammatory - Bay leaf, black pepper, garlic, ginger, green tea, oregano, rosemary, thyme, turmeric
Antimicrobial - Allspice, anise seed, basil, bay leaf, black pepper, capsicum, cardamom, celery seed, cinnamon, clove, coriander, cumin, dill, fennel, garlic, ginger, lemon grass, marjoram, mint, mustard, nutmeg, onion, oregano, parsley, rosemary, sage, tarragon, thyme
Immunomodulation - Black pepper, garlic
Toxin neutralization - Caraway, citrus, coriander, garlic, green tea, mustard, rosemary, turmeric
Bioavailability Enhancement - Black pepper
Synergism (they all work together for a much greater effect)- All spices and Herbs
Other Super Foods• Yogurt
• Flax meal (Alsi)
• Fenugreek (Methi)
• Guvar
• Garlic
• Ginger• Ajwain
• Turmeric• Purslane (Lunia, Loni)
• Amla
• Tulsi (Holy Basil)• Green Tea
Purslane
Ancient Wisdom, Modern Solutions
Vegetables and Fruits
Beans and Legumes
Whole Grains
Low Fat Dairy
Herbs &
Spices
Fats &
Sweets
Ancient Wisdom, Modern Solutions
Whole GrainsWhole Grains ½ -1 Cup ½ -1 CupAmaranthAmaranthBarley Barley Brown rice Brown rice Buckwheat –Kasha, SobaBuckwheat –Kasha, SobaMilletMilletOats - Steel cut, or rolled Oats - Steel cut, or rolled QuinoaQuinoaSprouted grain breads, Sprouted grain breads, tortillas, pastatortillas, pasta
Roots and TubersRoots and TubersSweet Potatoes, YamsSweet Potatoes, YamsPotatoesPotatoes
Other Other VegetablesVegetables
1-2 cups1-2 cups
ArtichokeArtichokeAsparagusAsparagusAvocadoAvocado
Bean Bean sproutssproutsBeans, Beans, stringstringCeleryCelery
CucumberCucumberEggplantEggplantEndiveEndive
EscaroleEscaroleFennelFennel
Lettuce, Lettuce, dark greendark green
MushroomsMushroomsOkraOkra
ParsnipsParsnipsPeppers, all Peppers, all
colorscolorsPumpkinPumpkinRadicchioRadicchioSnow peasSnow peas
SpinachSpinachSquashesSquashes
Swiss ChardSwiss ChardTomatoesTomatoesVegetable Vegetable
tomato tomato juicejuice
ZucchiniZucchini
Alliums Alliums ¼ - ½ Cup¼ - ½ Cup
ChivesChivesGarlicGarlicLeeksLeeks
Onions, Onions, all typesall typesScallionsScallionsShallotsShallots
Crucifers Crucifers ½ -1 Cup½ -1 CupArugulaArugula
Bok choyBok choyBroccoliBroccoliBroccoli Broccoli
raperapeBrussels Brussels sproutssprouts
Cabbage, all Cabbage, all typestypes
CauliflowerCauliflowerCollard Collard GreensGreensDaikonDaikon
KaleKaleKohlrabiKohlrabiMustard Mustard GreensGreens
RadishesRadishesRadicchioRadicchioRutabagaRutabaga
Turnips with Turnips with greensgreens
WatercressWatercress
Roots Roots ¼ - ½ Cup¼ - ½ Cup
BeetsBeetsBurdockBurdockCarrotsCarrotsCelery Celery root root
Elephant Elephant YamYam
Horserad.Horserad.Jerusalem Jerusalem ArtichokeArtichokeParsnipsParsnips
Lentils , Beans , PeasLentils , Beans , Peas ½ -1 Cup½ -1 Cup
Every kind – Adzuki, Black, Black-eyed peas, Cannelloni,
Garbanzos, Kidney, Lima, Moong, Pinto,
Split Peas ,Soy (edamame, miso,
tempeh)
ALLHerbs Spices
2 tsp
Black PepperBlack PepperCilantroCilantro
CinnamonCinnamonCuminCumin
OreganoOreganoMintMint
ParsleyParsleyRosemaryRosemaryTurmericTurmeric
Your Plate