The Healing Properties of Food

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THE HEALING PROPERTIES

OF FOOD

EcoCare 2009Facilitator: Ashley Smyth, RHN,

NNCP, HBSc

19 October 2009



FACILITATORASHLEY SMYTH, RHN, NNCP, HBSc

• Registered Holistic Nutritionist and professional

member of the Canadian ssociation of Natural

Nutritional !ractitioners

• "raduate of the Canadian #chool of Natural

Nutrition

• Honours $achelor of #cience %&ni'ersit( of

)aterloo*

• O+ner of !ure ,italit( in Chatham- ON- o.ering:

• Nutritional consulting

• )ellness plans and deto/ication support



SEMINAR OVERVIEWTo!y "e "#ll$

• iscuss the histor( of the human diet

• 3dentif( the leading causes of death in Canada

4 diet• #cientic literature re'ie+ 'ersus impro'ing

diet for cardio'ascular disease- cancer- and

5(pe62 diabetes• iscuss ho+ +e should be eating

• iscuss eating locall( and creating mindfulness

• Ho+ do +e get our patients on board +ith a



THE H%MAN DIET & ANOVERVIEWI' the (e)#''#')

• 4 million years ago – Australopithecus (bipeds)

• diet mainl( consisting of plant foods

• possibl( also small animals

• 2 million years ago – Homo habilis

• changes in tooth characteristics as +ell as introduction of tools

indicates a shift to+ards an omni'orous diet

• ma8orit( of meat +as most liel( carrion left b( predators

• 1.5 million years ago – Homo erectus (“upright man”)

• stature and brain 'olume more lie humans than apes

• increasingl( sophisticated hunting tools and rst use of re circa

00-000 (ears ago increased digestibilit( and nutritional 'alue of

meat ; brain de'elopment



THE H%MAN DIET & ANOVERVIEW

I' the m#le

• 200,000 years ago < Homo sapiens

• diet largel( composed of gathered plants-

supplemented +ith meat hunted b( increasingl(

sophisticated hunting strategies

• co'ered appro/imatel( 10 m per da( in search of food

• anal(ses on preser'ed seletons indicate similar height

to modern da( man +ith no signs of serious nutritional

deciencies

• isolated communities- such as the =ung #an of the

=alahari esert in #outhern frica- still follo+ this

lifest(le- resulting in a consumption of o'er 100 di.erent

plant species- se'eral di.erent animal proteins- and

sometimes insects ; 'irtuall( no cardio'ascular disease-



THE H%MAN DIET & ANOVERVIEW

P*ese't !y

• +, to +-, ye!*s !)o < the dawn of

agriculture

• it is belie'ed that climate change and subse>uent

temperature increase caused decline of a'ailable foodsources- mainl( game

• +heat- corn- rice- and potato %in this order* +ere the

rst culti'ated crops at ? completel( disparate regions of

the +orld

• mil +as introduced as a food source as sheep- goats-

and co+s +ere domesticated 9-000 (ears ago ; 0@ of

+orldAs population are unable to digest mil due to loss

of lactase upon adulthood



DIETARY HABITS THRO%GHO%TEVOL%TION

dapted from $Bli'eau- R- and "ingras- Eating )ell- Di'ing )ell: n E'er(da( "uide for

Optimum Health cClelland 4 #te+art Dtd- 5oronto- 2009



CHANGES IN THE H%MAN DIET

#ource: Eaton- #$- et al 199 !aleolithic nutrition re'isited: t+el'e6(earretrospecti'e on its nature and implications European Journal of Clinical

Nutrition- 1: 20621



LEADING CA%SES OF DEATH

#ource: #tatistics Canada Online +++statcangcca#tatistics are for all ages- both se/es in all of Canada



CARDIOVASC%LAR DISEASE

Wh!t oes th#s #'cl.e/• (ocardial infarction

• Cerebro'ascular accident

• eep 'ein thrombosis and pulmonar(

embolism

• Rheumatic heart disease

• Congenital heart defects

• !eripheral arter( disease



CARDIOVASC%LAR DISEASEA DISEASE OF INFLAMMATION

amage to heart and blood 'essels

Fatt( pla>ue High blood

pressure

Reduces blood Go+ !la>ue rupture

5hrombosis

Heart attac #troe



CARDIOVASC%LAR DISEASETHE ROLE OF CHOLESTEROL

• precursor of bile acids and se/ hormones

• re>uired for manufacture of cellular

membranes and ner'e sheaths$&5 cannot be transported easil( in the blood

5agged b( lipoproteins

HD DD



CARDIOVASC%LAR DISEASETHE ROLE OF CHOLESTEROL

• HD cholesterol ; transports e/cessi'e

cholesterol from blood and tissues to li'er to be

metabolied and remo'ed from bod(• possibl( reduces inGammation in bod(

• DD cholesterol ; causes damage +hen

e/cess is stored in the lining of blood 'essels ;attaced b( free radicals and o/idies ;

damages arter( 4 acti'ates immune s(stem to

repair damage ; inGammation



HEART DISEASE PREVENTIONA D#et!*y A00*o!ch

EAT LESS EAT MORE

#imple carbs#ugar and

associates)hite Gour)hite rice

Comple/ carbsFruits

,egetablesDegumes)hole grains

#aturated 4

5rans fats

!ol(unsaturated 4

mono6unsaturatedfats

0@ dar chocolate"reen teaRed )ine



HEART DISEASE PREVENTIONRel!t#o' (et"ee' choleste*ol !'

c!*(ohy*!te so.*ceSt!)e+

St!)e-

St!)e1

St!)e2

#ource: )init- - et al 19? E.ect of dietar( carboh(drate on serumcholesterol le'els Archies of !iochemistr" and !ioph"sics- 10I: 69



HEART DISEASE PREVENTIONF*.#ts, Ve)et!(les, !' Whole G*!#'s

• #ignicant reduction of heart disease +ith intae of:

• green 'egetables

• cruciferous 'egetables

•

est#m!te th!t e!ch !#ly 0o*t#o' o3 3*.#ts !'4e)et!(les *e.ces *#s5 o3 co*o'!*y #se!ses (y

26 and th!t (y *e0l!c#') "h#te (*e! "#th "hole

)*!#'s c!' *e.ce the *#s5 o3 he!*t #se!se (y

267

• pro'ides protection +ith ph(tochemical compounds

and antio/idants- ber- 'itamins and minerals

%specicall( folic acid and 'itamins $12 and C*



HEART DISEASE PREVENTIONF!ts !' Choleste*ol

Ty0e o3 F!t M!#' So.*ces LDLLe4els

HDLLe4els

5rans !rocessed foods andcommercial baed goods-shortening- deep fried

foods- fast foods

J K

#aturated )hole mil- butter- cheese-red meat- coconut andpalm oils- lard

JJ

!ol(unsaturate

d %omega6L*

Canola oil- Ga/seed- chia

seeds- fatt( sh %salmon-sardines- macerel- tuna*-+alnuts

K J

ono6unsaturated

Oli'es and oli'e oil- canolaoil- cashe+s- almonds-peanuts- a'ocadoes

KJ

dapted from $Bli'eau- R- and "ingras- Eating )ell- Di'ing )ell: n E'er(da( "uide forOptimum Health cClelland 4 #te+art Dtd- 5oronto- 2009



HEART DISEASE PREVENTION

Ho" m.ch 3!t/• man( studies ha'e demonstrated that

incidence of heart disease and cholesterol

le'els isnAt related to the amount of total fat-

but the #ind of fat consumed

•

e/amples include traditional diets of thepopulations of the 3nuit and the island of

Crete

• D on iet heart stud %be an in 19II*




8Yo. c!' l#4e to (e !

h.'*e #3 yo. )#4e .0 !llthe th#')s th!t m!5e yo.

"!'t to l#4e to (e !

h.'*e9

M )ood llen




It:s 'ot !ll th!t (!7• ;6 !*5 chocol!te ; cacao pol(phenols ha'e

been pro'en to dilate arteries %b( releasing NO* and

decrease platelet aggregation il pre'ents the

absorption of the pol(phenols

• G*ee' te! ; studies ha'e sho+n that green tea

reduces mortalit( rates b( 2@ for coronar( disease

and 0@ +ith stroe

• Re W#'e ; contains the po+erful antio/idant

res'eratrol has been sho+n to restrict the formation



CANCERThe most feared of all diseases

Cell #4#s#o'

I'#t#!l m.t!t#o'

P*e<c!'ce*o.s cells

He!lthy (oy %'he!lthy

(oy

%'3!4o.*!(le co'#t#o's F!4o.*!(le

Co'#t#o's

Cells est*oye



CANCERWh!t c*e!tes !' un3!4o.*!(le

e'4#*o'me't/

#ource: $Bli'eau- R- and "ingras- Eating )ell- Di'ing )ell: nE'er(da( "uide for Optimum Health cClelland 4 #te+art Dtd-

5oronto- 2009



CANCERWh!t c*e!tes !' 3!4o.*!(le

e'4#*o'me't/

• Dargest stud( e'er conducted on the lin bet+een

lifest(le choices and cancer: merican 3nstitute for

Cancer Research and Fonds ondial de Recherche

contre le Cancer %FRC* Report on $oods% Nutrition%

&h"sical E'ercise and the &reention of Cancer Alobal &erspectie

• published in fall 200

•

00-000 studies e'aluated



+ RECOMMENDATIONS BYFMRC

1 #ta( as slim as possible- +ith a $3 bet+een 21 and 2L

2 $e ph(sicall( acti'e for at least L0 minutes a da(

L 'oid soft drins and eep consumption of calorie6rich foods to

a minimum

? Eat generous amounts of a 'ariet( of fruits- 'egetables-

legumes- and +hole grains

Reduce consumption of red meat to 00 grams per +ee

Dimit dail( consumption of alcohol to 2 glasses for men- 1 for

+omen

Dimit consumption of salt( picled foods

I onAt use cancer pre'enting supplements

9 others should breast6feed their children for months

10 Cancer sur'i'ors should follo+ the recommendations gi'en

dapted from $Bli'eau- R- and "ingras- Eating )ell- Di'ing )ell: n E'er(da( "uide forOptimum Health cClelland 4 #te+art Dtd- 5oronto- 2009



CANCER PREVENTIONFoos = o3

0!*t#c#0!'tsTy0e o3 c!'ce* Re.ce

*#s5 >6?

Cruciferous'egetables ?-909 $ladder 0?-L09 Dung L0

29-L1 !rostate 0

5omatoes ?-L !rostate 2

Citrus fruits 21-? #tomach- esophagus 2

"reen 'egetables%dietar( folate*

I1-922 !ancreas

11-99 $reast %post6menopause*

??

Dignans I-0?9 $reast %post6menopause*

2I

Carrots ?90-I02 Head and nec ?pples- pears-plums

?90-I02 Head and nec LI

"reen tea 9-10 Colorectal

,egetable oils andnuts

29-L?? !rostate L2#ource: $Bli'eau- R- and "ingras- Eating )ell- Di'ing )ell: nE'er(da( "uide for Optimum Health cClelland 4 #te+art Dtd-

5oronto- 2009



CANCER PREVENTION

#ource: $Bli'eau- R- and "ingras- Eating )ell- Di'ing )ell: nE'er(da( "uide for Optimum Health cClelland 4 #te+art Dtd-

5oronto- 2009

Phytochem#c!l 0l!'t com0o.'s

!harmacological etabolic

e.ects e.ects

nticancer Cell 3ncreased Reduced

c(toto/icit( en'ironment bioa'ailabilit(

calorie intae

3mmuno6 nti6 nti6

ecrease

modulator inGammator( angiogenic in



CANCER PREVENTIONA #et!*y !00*o!ch

• C*.c#3e*o.s 4e)et!(les ; high content of glucosinolates

that act to increase our immune s(stem reaction- as +ell as

increasing free radicals that ill cancer cells

• boiling causes a @ loss of glucosinolate content

• best steamed- micro+a'ed- or stir6fried %al dente* ; no

loss

• All#.m ; garlic- onions- chi'es- lees

•

lined to sulphur compounds %eliminate to/ic substances*• particularl( helpful for stomach and colon cancer garlic also

pre'ents cancer cell gro+th

• G*ee' te! ; rich source of catechins %1L of lea'esA +eight*

pre'ents microtumours from de'eloping ne+ blood 'essels



CANCER PREVENTION• C#t*.s 3*.#ts ; anticancer e.ect probabl( lined

to

1monoterpenes ; bloc protein acti'it( in'ol'ed in

tumour gro+th- as +ell as reducing tumours abilit(

to in'ade ad8acent tissue

2Fla'anones ; preser'es blood 'essel structure-

pre'enting inGammation and depri'ing tumour of

food• grapefruit compounds bloc the s(stems in the

li'er from eliminating anticancer molecules-

increasing o'erall le'els



CANCER PREVENTION• S.0e* 3*.#ts ; berries ; contain the pol(phenols

ellagic acid and delphinidin ; bloc angiogenesis

• pomegranate ; high content of punicalin-

punicalagin- and ellagic acid

•antio/idant acti'it( L times that of red +ine or

green tea

• 'er( helpful +ith prostate and lung cancer

•

Soy ; rich in ph(toestrogens- specicall(isoGa'ones

• reduces ris of breast cancer onl( if consumed

before pubert(



CANCER PREVENTIONThe *ole o3 #'@!mm!t#o'

• helps pre6cancerous cells de'elop into mature

cancer cells b( increasing N mutations caused b(

free radicals

A't#<#'@!mm!to*y 3oos

• Re "#'e ; res'eratrol

•

T.*me*#c ; curcuma ; highest anticancerproperties of all

• G#')e* ; gingerol

•

Ome)!<1:s ; produces H and E!



CANCER PREVENTIONImm.'omo.l!to*s

• increase the abilit( of the immune s(stem to

identif( and destro( an( potentiall( harmful cells-

including cancer cells

Foos !s #mm.'omo.l!to*s

• P*o(#ot#cs ; (ogurt- fermented foods ;

benecial bacteria in the gut- specicall(

bidobacteria- and lactobacillus acidophilus

• increases immune function against foreign

in'aders

• M.sh*ooms ; contain pol(saccharides



CANCER PREVENTION• Se!"ee ; specicall( ombu and +aame ;

high content of

1Fuco/anthin ; carotenoid famil( ; e/tremel( high

anticancer acti'it(- specicall( seen for prostate

cancer %e'en higher than l(copene in tomatoes*

2Fucoidan ; pre'ents gro+th of cancer cells

•C(toto/ic acti'it( as +ell

•Reduces inGammation

•3ncreases benecial immune acti'it(



TYPE<- DIABETESGlo(!l I'c#e'ce o3 Ty0e<- D#!(etes

#ource: Dieberman- D# 200L ietar(- e'olutionar(- and moderniinginGuences on the pre'alence of t(pe 2 diabetes Annual *eiew of

Nutrition- 2L: L?6L



PREVENTING TYPE<-DIABETESAo0t#') ! he!lthy l#3estyle c!'

0*e4e't .0 to 6 o3 Ty0e<- #!(etes

c!ses777

+Re.ce s#m0le s.)!*s ; learn ho+ to read food

labels to nd Phidden sugarQ

•3n 2001- Canadians ate an a'erage of 0 grams of sugar

per da( 12 teaspoons

Doo for the names: sugar- sucrose- de/trose- fructose-

corn

s(rup- malt sugar- cane sugar8uice

) + te!s0oo'



PREVENTING TYPE<-DIABETES- E!t lo"e* )lycem#c lo! 3oos calculated b(

multipl(ing the gl(cemic inde/ %a measure of ho+ a

food increases blood sugar in comparison to pure

glucose* b( the amount of carboh(drates in a ser'ing

of food

• Foc.ses o' "hole )*!#'s, 4e)et!(les, 3*.#t, !'

le).mes

• 3n 2 ma8or studies follo+ing health professionals o'er

a span of L0 (ears %NursesA health stud( and Health

professionals follo+6up stud(* found that participants

+ho ate the e>ui'alent of a bo+l of oatmeal and 2

pieces of +hole +heat bread % g of +hole grains*



#ource: Foster6!o+ell- =- et al 2002 3nternational table of gl(cemic inde/ and gl(cemicload 'alues: 2002 American Journal of Clinical Nutrition- : 6

Foo Glycem#c I'e Glycem#c lo!

High Doad

Corn Gaes I 2

)hite bread I 9

#+eetened cereals 0

!otato chips I0 L9

Chocolate cand( 0 ?2

edium Doad

)hole +heat bread 0 2?

$anana 1L

$asmati rice 0 12

pple LI

$oiled potato 9

Do+ Doad

Dentils 22 ?

Carrots I

Nuts 1 1

"reen $eans L0 1

"reen 'egetables-mushrooms- tomatoes

10 1



PREVENTING TYPE<-DIABETES1 M!5e he!lth#e* 3!t cho#ces certain saturated

fats ha'e been sho+n to indirectl( cause insulin

resistance %inGammation*

• Omega6L fats impro'e the insulin response of our

organs- and oleic acid %oli'e oil* reducesinGammation- impro'ing insulin response

2 S0#ces7

•

C#''!mo' impro'es glucose tolerance- interferes+ith gl(cation products that harm blood 'essels

• !m!#c!' !lls0#ce, (l!c5 0e00e*, !' thyme

bloc gl(cation

• T.*me*#c reduce blood lucose anti6inGammator



HOW TO EATT!*)et

o*)!'system

P!*!sym0!thet#c

eects

Sym0!thet#c eects

igesti'e s(stem 3ncreases smoothmuscle mobilit(%peristalsis* andamount of secretion ofdigesti'e glandsSrela/es sphincters

ecreases acti'it( ofdigesti'e s(stem-constricts digesti'esphincters

Di'er No e.ect Causes glucose to bereleased into blood

$lood 'essels No e.ect Constricts 'isceral andsin 'essels- dilates

those in seletalmuscles and heart

#ali'ar(- lacrimalglands

3ncreases productionof sali'a and tears

3nhibits functionS resultis dr( mouth and dr(e(es

#ource: arieb- EN Essentials of human anatom( 4 ph(siolog(-eighth edition !earson Education- 3nc- #an Francisco- 200



HOW TO EAT

1 o not eat big- hea'( meals +hen (ou are

stressed

2 o not eat meals too late at night

L Eat smaller meals throughout the da(

? Eat +ith (our famil( %unless the( stress (ou out*

Eat at the dinner table

5ae (our time ; che+- che+- che+

Eat food +ith a minimal ingredient list- or none

at all

I Eat food prepared +ith lo'e



WHY %SE N%TRITION FORHEALING/

Ch#m0!'Jee E!m0le

• Chimpanees are able to choose specic foods-

some that the( +ould not normall( eat- as

e.ecti'e treatments for parasites and in8uries

sustained from ghting

• 3f chimps can do it- +h( canAt +e7

• Cheap

• Do+ incidence of side e.ects

• O.ers 'ariet(

•

Completel( able to be personalied



FACING OPPOSITION

T1 e/cuse for a patient not changing diet or

lifest(le:

35 R&N# 3N U F3DU

8Ge'es lo! the ).', (.t

e'4#*o'me't 0.lls the

t*#))e*9M r a'id Heber %irector- &CD Center for Human



FACING OPPOSITION• studies on identical t+ins sho+ that the ris of

de'eloping the same cancer is less than 1@

• adopted children +hose adopted parents died of

cancer ; times cancer ris

•

if biological parents died of cancer ; no increasedris

• 3nuit in Canada eating the traditional diet high in fat

had 'irtuall( no heart disease or atherosclerosis- but

no+ ha'e the highest rates of diabetes and heart

disease +hen eating traditional +estern food

• Vapan has a 'er( lo+ incidence of breast and prostate

cancer- but +hen Vapanese people mo'e to the &#-



FACING OPPOSITIONT2 e/cuse for a patient not changing diet or

lifest(le:

3 CN V&#5 5=E #&!!DEEN5#

• supplements ha'e been sho+n to ha'e a decreased

ris of certain cancers- C,- and diabetes

• ha'e also been sho+n to increase ris in certain cases

%breast cancer*

• ha'e none of the benets of ber

• does not include social aspect of eating

• to date- o'er 20-000 ph(tochemicals in food ha'e



FACING OPPOSITION

Wh!t yo.* 0!t#e'ts 0.t #'

the#* mo.th #s o'e o3 the

th#')s th!t they DO h!4e

co't*ol o4e*



EATING LOCALLY & CREATINGMINDF%LNESS

• food is the one thing that e'er( human being has in

common

• pa( attention to +hat (ou are putting in (our bod( ;

if (ou canAt pronounce it- donAt eat it

• go to the local farmerAs maret to see +hat is in

season- +hatAs fresh- and +ho is gro+ing (our food ;

usuall( cheaper

•

+hat is in season usuall( indicates +hat (our bod(needs for the climactic conditions around (ou ; light

foods in summer- etc

• fostering an attitude of appreciation for (ourself and

WALKING INSTEAD OF



WALKING INSTEAD OFR%NNING

• start b( increasing fruit and 'egetable intae b( 1 per

da(- increasing the total intae each +ee

• drin more +ater b( slo+l( diluting 8uice until entirel(

+ater

•

tr( green tea• start b( maing one entire meal from scratch ;

#unda( dinners

• start a dinner time routine ; turn o. the 5,- stop

reading a boo- and 8ust focus on the food in front of

(ou

• tr( one ne+ foodfruit'egetable per +ee

• educate themsel'es ; tae accountabilit( and control



Ashley Smyth, RHN, NNCP

Re)#ste*e Hol#st#cN.t*#t#o'#st

I urra( #t

Chatham- ON

19I??L1

www.purevitality.ca

Documents

The Healing Properties of Food