culinary medicine for mental health - dr. leslie korn
TRANSCRIPT
LeslieKorn,PhD,MPHLMHC,ACS,RPP,NTP,NCBTMB
CopyrightDr.LeslieKorn,2018
Culinary Medicine for Mental Health
Copyright,LeslieE.Korn,2018
Culinary Medicine for Mental Health
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
Copyright,LeslieE.Korn,2018
Nutrition is the most important missing link to mental health in society today.
— Leslie Korn
Copyright,LeslieE.Korn,2018
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
Culinary Medicine for Mental Health
• Theartoffood&cookingforhealth
• Thescienceoffood-as-medicineformental&physicalhealth
• Targetsspecificfoods&preparationsforhealthconditions
• Educates&supportclientstomakeinformed&betterdecisionsabouttheirpersonaldietaryneeds
• Educatesclientsabouthowtoaccessgoodfood&developpreparingskills
• Bringsawarenessabouttheeffectsoffoodonhealth&wellbeing
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
• Eatfoodsthatcontainthemedicinesyouneedtostayhealth&addressspecifichealthchallenges
• Everylittlechangehelpsbutatotalapproachismosteffective
• Ithelpstoeatgoodfatsbutisthatenough?No!• Foodscontain:• VitaminsMinerals&Fats
• Antioxidants&antiinflammatories
• Volatileoils• BalanceBloodglucose(fibers)• Detoxifies/sulfurs• Altersconsciousness(drinks/beer/fermented)
8
Culinary Medicine for Mental Health
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 9
Diets for Individual Needs & Life Stages
Supportclientstomakeinformed&betterdecisionsabouttheirpersonaldietaryneeds&theeffectontheirhealth
• BiochemicalIndividuality
• GeneticBasedDiets(APOE)
• GlutenFree
• AntiInflammatory
• Ketogenic…
• Liquid…
• Recoveryandmore
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 10
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
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 12
Gather, Prepare & Share Fresh Food Daily
• Preparingfreshfoodisanactofself-nourishment,emotionallyaswellasphysically
• Foodgathering,preparation,&sharingisaritualthat,whendonewell,leadsusintotheparasympatheticstateofrelaxation,&providestheendorphinrushofattachment&connection.Thisisoftenalostritual
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 13
Food Preparation & Mental Health
• Theritualsoffoodpreparation• Sharing;Ritualsarerhythmic&repetitive,integratebothright&lefthemispheresofthebrain
• Ritualsrealignournervoussystem&synchronizewiththenervoussystemsofothers
• Socialconnectioniswherementalhealthnutritionbegins
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 14
Microwave Radiation and Benzodiazapam Receptors
• Usingshort-termexposuretolowintensitynon-thermalmicrowaveradiationproducedalterationsinbenzodiazapamreceptors
• Thesereceptorsplayacentralroleinmediatinganxiety&stress
(Becker,1992) LazySusanforherbsandspices!
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 15
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
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 17
Choose Initial Goals
• ChooseGoalsbasedontheFoodMooddiarysession
• Managebloodglucoselevels
• Eatorsnack:breakfast,lunch,dinner,&asnackbeforesleep
• Decreasestimulantfoodsifanxious
• Reduceoreliminatesugar/refinedfoods
• Eliminate“enriched”foods
• Planyourshopping&foodmenuinadvance
• Obtainacrockpot
• Prepareatleastonefreshmealaday;savetheleftoversforanothermeal
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 18
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
Copyright,LeslieE.Korn,2018
Essential: Choose from a Spectrum of Foods
• RootVegetables
• Solublefibers(flaxoatmeal,psylliumseeds,fruits,&vegetables)
• FreshGreens(cooked&raw)
• Fermentedfoods
• Fruit
• Berries
• Grains(gluten/nongluten)
19
Copyright,LeslieE.Korn,2018 20
Kitchen is your Pharmacy
Copyright,LeslieE.Korn,2018 21
• 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)
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 22
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.)
Copyright,LeslieE.Korn,2018 23
Fermented Foods
Kimcheeuse
decreaseddepression
&anxiety,improved
moodstates,BDNF(lowlevelsofhippocampal
brainderivedneurotrophic
factorassociatedwith
depression,dementia)
(Bested,Logan,&Selhub,2013)
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 24
Meet Humbaba
• The“sevenfoldterror”whose“breathisdeath”
• Representsthebowels(colon)inancientMesopotamianmythology
• Theancientsknewwhatweknowtoday,thata“breathofdeath”isasignofafermentingcolon
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
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…
Copyright,LeslieE.Korn,2018 26
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)
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 27
Spices & Mental Health
Copyright,LeslieE.Korn,2018 28
Sea Salt
Richinminerals➡adrenalfunction➡stress-reductiondiet
Notablesalt
Usepinkandgraysaltsfromdifferentshoresaroundtheworld
Sea Salt
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 29
Kitchen Spices and Condiments
• Useforaromatherapy&taste
• Basil&oregano,arebestusedwhenfresh
• Cardamom,cinnamon,&driedherbsshouldbestoredinacool,dryplaceintightlysealedcontainers
FamilyExercise:Growanherbgarden
indoors&out
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 30
Three Hot Cousins: Ginger, Turmeric, & Saffron
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 31
Turmeric
Curcumin➡potentanti-depressant&anti-inflammatory
Depression⬌chronicpain
GetatlocalIndian,MexicanorAsianmarket
Mainingredientincurry
Addtovegetables,chicken,meat&smoothies
Turmeric
How to use Turmeric?
Copyright,LeslieE.Korn,2018 32
Ginger
• Instirfries
• Addtosoups
• Incitrussmoothieforangrymood
• Stimulatestheliver(accordingtoChineseTraditionalmedicineangerlivesintheliver)
• Evidencefornauseainpregnancy&chemotherapy
• Suppressesprostaglandinsynthesisthroughinhibitionofcyclooxygenase-1&cyclooxygenase-2
• Alsosuppressesleukotrienebiosynthesisbyinhibiting5-lipoxygenase
• Anti-inflammatory:painfibromyalgia
Ginger
Copyright,LeslieE.Korn,2018 33
Garlic
• Manybenefitsforhearthealth
• Helpsdetoxifytheliver
• Aidsinthemethylationprocess,necessaryforgoodmentalhealth
Garlic
Copyright,LeslieE.Korn,2018 34
• Best:Rawunpasteurized
• VitaminK2inbutterfat
• TheWulzenfactor
• Protectsagainstcalcification;prevents&decreasesarthritis,jointstiffness&pain
Wulzen"AmericanJournalofPhysicalMedicine,1941,133;PhysiologicalZoology,19358:457
Butter
Butter is Better
Copyright,LeslieE.Korn,2018 35
• Idealfatforlactoseintolerant(allthemilkproteinshavebeenremoved)
• Highsmokepoint➡idealforcooking
• Goodfordigestion
• AyogavahiinAyurvedicmedicine—acatalyticagentthatcarriesthemedicinalpropertiesofherbsintothetissuesofthebody
Ghee / Clarified butter
Ghee
Copyright,LeslieE.Korn,2018 36
Extra Virgin Olive Oil • Coldpressed
• Deepgreencolor
• Darkbottleorcan
• Awayfromlight
Useitfor:
• Saladdressings
• Lesssoforcooking
• Drizzled:Steamed/Bakedvegetables+butter
Storing Fats
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 37
Best Fats for Mental Health
Withoutsaturatedfatscannotabsorbvitamins
Fats and Greens go Together Butter+SteamedVegetables+SeaSalt
Mood&MentalStamina
Copyright,LeslieE.Korn,2018 38
Coconut Oil • Mediumchainfattyacid
• Easilydigested
• Forthebrain&aidsmemory
Useitfor:
• Cooking
• Smoothies
• Bakedgoods
• Rubitondryskin
• (Waterisrichinelectrolytes)
Coconut
Copyright,LeslieE.Korn,2018 39
Sesame Oil
Sesame Oil HealingoilinAyurvedicmedicine
Toasted➡vegetablestir-fry,
Raw➡MixwithOliveOilasdressing
2tablespoonsofrawsesameoilinyourmouthbeforebed(norinsing)
Ayurvedicremedyforgumproblems
Gumproblems➡heartdisease➡dementia
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
Brain Bolt Salad Dressing
• Ingredients:• 1cupextravirginoliveoil• ¼cuporganichempoil
• ¼Flaxseedoil• 8tablespoonsbalsamicvinegar(optional)
• 8-10tablespoonsrawapplecidervinegar
• 6tablespoonsordarkagave,puremaplesyruporrawhoney
• 1teaspoonseasalt
• 2-3mincedclovesoffinelychoppedgarlic
• FreshlyGroundblackpeppertotaste
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 41
Vinegar
Vinegars • Fresh
• Bloodglucosecontrol
• FruitAnthocynanins
• VitaminC
• Antimicrobial
• Useittoboostenergy
• Reduceanxiety
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 42
Bitter Greens• Eatyourdandelions,don’tspraythem!
Bitter Greens: Fat Digestion & Mental Health Foods
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 43
Bitter Greens for the Liver
Fordepression,addictions,anger,“bile”fatigue,fattyliver
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 44
Nutrients for Fat Emulsification
• Betaine(BeetJuice)
• Taurine
• VitaminC
• Bilesalts
• Inositol
• Pancreaticenzymes
• Herbsforlivercleanse-(sylmarin)
• Phase2detoxification-coffeeenemas
• Liverglandular/phosphytidalcholine
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 45
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)
Copyright,LeslieE.Korn,2018 46
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)
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 47
Plant Proteins
Micro-Algae Spirulina&chlorella(protein,chlorophyll)
Easytoputatablespooninasmoothie
Copyright,LeslieE.Korn,2018 48
Plant Proteins
Pea (Legume)
Copyright,LeslieE.Korn,2018
•Noticethebrightgreenofplants
• Itsduetochlorophyll,thebloodofplants!
Copyright,LeslieE.Korn,2018
• 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
Copyright,LeslieE.Korn,2018 51
Plant Proteins
Broccoli and Cruciferous Vegetables• Brassicavegetables➡Glucoraphanin
• Anti-carcinogenic,Antioxidant,Anti-inflammatory
• ⬆Phase2detoxification
• ConcentratedamountsofGlucoraphanin
• AutismSpectrumTreatment:wasfoundtoreverseoxidativestress&improvemitochondrialfunction➡improvedbehaviors
(Singhetal.,2014)
• 30mgaday➡toomanydepressthyroidfunction
Copyright,LeslieE.Korn,2018 52
Kelp is the new Kale!
Seaweed • Richminerals(calcium,phosphorus,magnesium,iron,iodine&sodium)
• Brownseaweeds➡alginates➡ionizingradiation➡heavymetaldetoxification
Resources:
Copyright,LeslieE.Korn,2018
Seaweed
• Noricontains1.5timesmoreVitaminCthanOranges
• Iodine• VitaminA,Folacin,Calcium&Iron
• VitaminBcomplex(includingB-12)
• RichsourceofProtein:• Noriis25%-35%• Kelpis9%protein.
• Excellentforreducingbodyweight• Seehandout:SeaweedSalad
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
Seaweed Salad
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
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.
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
Nopale Salad
• Pickfreshnopale• ORpurchaseit&makesurethelittlespineshavebeencutoff
• Orsometimesyoucanpurchaseitcut
Copyright,LeslieE.Korn,2018 57
Nopale and Eggs
Copyright,LeslieE.Korn,2018 58
Fiber in plants: Our Prebiotics
• Fibers&mucilaginousfoods(ediblecacti&slipperyelmbark)slowtheabsorptionofsugarsintheintestines
• Foodshighinwater-solublefiber(flaxseed,pectin—fromapples—,guargum,&seaweeds)highlybeneficialfrom80–100gramsperday
Copyright,LeslieE.Korn,2018
Mood Follows Food
• Focusonglucosecontrol-- ‘MoodfollowsFood’
•Mood(&energy)respondstoglucoselevelsinthebody
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 60
Reactive/ Functional Hypoglycemia
• Reactivehypoglycemia-excessivereleaseofinsulinfollowingahigh(refined)carbohydratemeal
• Primaryhypoglycemia-occurswhenthereisaninadequatesupplyofcarbohydrates
• Whendecreasing&eliminatingrefinedcarbohydrates&sugarsfromone’sdiet,manypeoplewillsufferwithdrawalfromtheiraddictiontorefinedcarbohydrates
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 61
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
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 62
Hypoglycemia & Mental Health
•Whenassessingformoodchanges&inattention
• Ruleoutreactivehypoglycemia,foodallergies,orothermedicalconditions
• Childrenandadultswithseveremoodswings&irritabilityexperiencesignificantimprovementwhenhypoglycemia&carbohydrateaddictionareaddressed
• BiPolar:assessforHypoglycemia
Copyright,LeslieE.Korn,2018 63
Hypoglycemia & Mental Health
• Hypoglycemiacontributestomoodlability&inattention ThisconditionisoftenmisidentifiedastherapidcyclingofbipolardisorderorADHD
• Hypoglycemiaiscommonlyseeninpeoplewithschizophrenia
• Peopleunderchronicstressarevulnerabletoreactivehypoglycemia
• Problemsassociatedwithhypoglycemiaalsoincludefoggythinkingbecausethebrainisnotreceivingasmuchbloodsugarasitneedstofunctionproperly
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 64
Hypoglycemia & Addiction
• Hypoglycemiaiscommoninalcoholism
• Hypoglycemiaiscommonlyseeninpeoplewithdrug&foodaddictions
• Inadditiontohighcarbohydratemeals,smokingcigarettesmayincreasehypoglycemia
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 65
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
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
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
Copyright,LeslieE.Korn,2018
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.)
Copyright,LeslieE.Korn,2018
Chocolate Tips
• Darkchocolate• Lessprocessingmeansmoreflavanols
• Bittermeansgoodfortheliver
• Nosugarorartificialsweetener• 8-20gmsadayshowseffect/lessthan1oz.
• Combinewithcoconutandcoconutoil,greentea,berries
• Addtosmoothiesforanaturalenergyboost
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
Chocolate Recipe
• HealthyCocoa• ChocolateAlmondJoyrecipe
• AddchocolatetoyourFreshbeanchile• MochaMatchaSmoothie
• (Twicethecatechins!)
• Molinillo
• SeeHandouts:ChocolateAlmondJoy
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 71
Comfort Foods: Anxiety
•Bananas
• Figs
• Vinegar
•Oats
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
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
Oats
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 73
Eating Disorders & Comfort
• Bulimia(whey)
• Trytophanrichfoods;healthyfats&complexcarbs
• Bulimia&Purging--
• Anorexia
• Orthorexia
• Nighttimeeating
Copyright,LeslieE.Korn,2018
Dairy Protein
Whey Protein • Cheesemakingprocessby-product
• Lowlactose
• Nineessentialaminoacids
• Recoveryfromeatingdisorders
• MostsatiatingnutrientsduetochangesinCCKCholecystokinin,GLP-1Glucogenlikepeptide,PYY, ⬇appetite.ProteinboostPYY
• Glucomannan(dietaryfiberkonjacroot)satiety
74
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 75
Orthorexia Nervosa
• NotinDSM5andmaybestigmatized
• Fixationonrighteouseating
• Addictionrecoveryclients
• Chemicalsensitivity
• Veganism
• Rawfooddiets
• Vegetariandiets
• Groupbonding
• Survivorsofcults
• Dietchoicesreflectstageoflifedevelopmentalprocesses&oftenchange
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
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.
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 77
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
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 78
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
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
Principle of Substitutions
• Understandthe(emotional)biochemistryofthefoods
• Findsubstitutionsthataddresstheseneeds,butarehealthier&withoutthesideeffects
• Findanalternativefoodtoprovidethesameeffectasthefoodsyoucrave
• Slowuptakeofglucose
• Alwaysmixafatandproteinwithacarbohydrate
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,201881
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,
kava
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
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 83
Capomo • A.K.A.Ramon,madefromthebreadnut(Brosmiumalicastrum),indigenoustobothcoastsofMexico
• CafédecapomoisrichinBvitamins(particularlyB6),calcium,vitaminC,&traceminerals
• Sorichinaminoacids&folatethatitliftsthemood&breastmilkinnursingmothers
Coffee Substitutes
Copyright,LeslieE.Korn,2018 84
Coffee Substitutes
Green Tea • Atleasttwoimportantconstituents:
• Epigallocatechingallate(EGCG)
• Theaninebeneficialforcognitivehealth&preventionofAlzheimer’s
(Hyungetal.,2013)
Copyright,LeslieE.Korn,2018 85
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
dip
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 86
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?
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 88
Ancestral Diets
• Foods&medicinesconsumedbyourancestorsformillenniathatnaturally
evolvedovertimewithinaspecifichumancultureThesediets:
• Optimizenourishment
• Takeintoaccountthefoods,diets,&preparationmethodsderivedfromauthentic
culturaltraditions
• Varybygeographicalregionsðnicgroups
• Makeuseoflocal,fresh,nutrientdense,&optimallypreparedtraditionalfoods
relevanttoourneeds
• Bringbalancetothebody,mind,&spirit
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 89
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.
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 90
Principles of Ancestral Nutrition
• Wholefoodsthatarenutrientdense&freshlyprepared
• Bothraw&cookedfoods,andideallysomewildfoods
• Minimalprocessingwhilesomerequirecooking
• Slowcookinginwater,boiling,salting,broiling,pickling,roasting,baking,drying,steaming,fermenting,&somesmokingaretheessentialprocessingmethodsthatensuremaximumnutrition
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 91
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
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 92
Traditional Foods of Pacific Northwest
Copyright,LeslieE.Korn,2018 93
Natural DHA & EPA Sources
Docosahexaenoicacid,brain&retina/eicosapentaenoicacid
White Tail Deer
Smoked Oolichan
White Tail Deer
Smoked Oolichan
Copyright,LeslieE.Korn,2018 94
Eastern European peoples
Copyright,LeslieE.Korn,2018 95
Inuit People
High fat, low carb
Copyright,LeslieE.Korn,2018 96
Traditional Irish Foods
Copyright,LeslieE.Korn,2018 97
Traditional Foods of Mexico
Copyright,LeslieE.Korn,2018 98
Traditional Foods of Mexico
Amaranth (Alegrias)
Copyright,LeslieE.Korn,2018 99
Traditional Foods of Mexico
Criadillas
Copyright,LeslieE.Korn,2018 100
Traditional Foods of Mexico
Huazontle Chenopodium
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
Ancestral Diet
• Howdoesancestraldiettranslatetoknowingourancestryourgenetics&howwedigestfood&whatweneed?
• Keepinmindjustastherearemanytheoriesandmethodsinpsychology&psychotherapy,asthereareinnutrition
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 102
Biochemical Individuality
• TermCoinedbyRogerWilliams,Biochemistwhoidentifiedfolicacid,B-6pantothenicacid(B-5),lipoicacid
• Eataccordingtoyourmetabolictype(MT)
• Determinedbycultural-geneticheritage
• Determinedbyenvironmentalheritage
• Governsfoodsthatnourish
• MT=rateofglucoseoxidation
• DietSpectrum:Vegetarian-Carnivore
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 103
No One Right Diet For Everyone
• Fornutritiontobeeffective,dietmustbetailoredtothemetabolismofeachindividual
• Nutritionalneedsaredeterminedbiochemicallyattheindividuallevel
• Geneticallybased
• Culturally&environmentallylinkedtoancestry
Copyright,LeslieE.Korn,2018
Copyright,LeslieE.Korn,2018 105
Bio-individuality
Eatingaccordingtoyourindividualtypemeansidentifyingwhatkindofbodyyouhave&howitdigests&metabolizesfoodor“fuel”
Copyright,LeslieE.Korn,2018 106
Metabolic Typing, cont.
• Acid/alkalinevariationsinbloodpH
• 7.46.bloodpH
• Minutevariationsleadtodisease
• FastOxidizersburnglucosetoorapidly
• Requiremoreproteins&fatstoslowdowntherateofglucosecombustionintheKrebscycle(Inuitpeople)
• SlowOxidizersdonotburnupglucoserapidlyenough
• Requireahigherpercentageofglucose(lessprotein&fats)(PeoplesofTropics,India)
• MixedTypes
Rate of glucose metabolism
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 107
Individualized Nutrition
• Oxidationistherateatwhichweburncarbohydratesorglucose.Thisgovernstheamountofcarbohydrates,proteins,&fatsourbodiesrequireforour“fuelmixture”
• Aligningour“fuel”withtherateatwhichwecanburnitenhancesefficiencyandperformance.Aconsistentuseoffuelinappropriatefortheindividualbodyleadstodecline
• Someofusburncarbohydratesmorequickly,someburnmoreslowly
Copyright,LeslieE.Korn,2018 108
Types of Oxidizers
• Fastoxidizers-bloodpHtendstowardalittlemoreacid&arecarnivores
• Slowoxidizers-bloodpHtendstobemorealkaline&dobetteronmoreplantproteins
•Mixedorbalancedoxidizers-dowellwithamixofcarbohydrates,proteins,&fats
Whatkindoffoodsupportsthefastoxidizer,slowoxidizers,&mixed
oxidizers?
Copyright,LeslieE.Korn,2018 109
Fast Oxidizers
• Highproteinandhighfatdiettoslowdown therateofoxidation&stabilizebloodsugar
• Purinefoods:organmeats,sardines,andanchovies
• 30%protein,20%carbohydrates,&50%fat
• Fruitsandvegetables,fewgrains
Fast Oxidizers Carnivores: animal protein
Copyright,LeslieE.Korn,2018 110
Mixed /Balanced Oxidizers
• Theseindividualsdowellwithamixedproteinandfatandcarbohydratesdiettobalancetheirrateofoxidationandtostabilizetheirbloodsugar
• Thebalanced/mixedoxidizerswillburnefficientlyusing30%protein,40%carbohydrates,and30%fats
• Theywillbenefitfromarangeoffoods
Mixed/Balanced Oxidizers
Copyright,LeslieE.Korn,2018 111
Slow Oxidizers
• EmphasizePlantproteins(low/noanimalproteins)
• Lowerfatdiettospeeduptheirrateofoxidation&tostabilizetheirbloodsugar
• 25%protein,60%carbohydrates,and15%fats• Leananimalproteinsincludingnutslegumesfish&eggs
Slow OxidizersVegetarians: vegetables fruits
Copyright,LeslieE.Korn,2018 112
Assessment: Metabolic Type
• 4-hrglucosetolerance
• Hairanalysis
• Clinicalinterview
• Questionnaire
• BroadNutritionaltypingonline/ProteinorCarbohydrateType
• BloodType&Metabolism
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 113
Mental Health Affectedbyallergies,sensitivities,andToxicsexposuresinfood&theenvironment
Keyprinciples
Reduceexposure
Respondtotheexposure
Food Allergies, Sensitivities & Special Diets
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 114
Food Allergies, Sensitivities & Special Diets
Foodallergies&sensitivities⬌poormentalhealthInflammatoryreactions:
• FoodAllergy
• Food-InducedAutoimmuneDisease
• FoodSensitivities
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 115
Food Allergies, Definitions
• Reactivityoftheimmunesystem
• Genetic&hereditary
• Chronicinfections
• Eatingpoorqualityorpro-inflammatoryfoods
• Toxicexposure
• Nutritionaldeficits
• Chronicstress
• Symptomsoffoodallergycanoccurimmediatelyafteringestingthefoodoruptoseveralhourslater
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 116
Common Allergens
• Anyfood
• Milk,eggs,wheat,soy,treenuts,peanuts,fish,strawberries&shellfish
• Pollen-foodallergysyndrome
• Ragweedallergy➡bananas/tomatoes/melons
• Cookingfoodpreventsthis
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 117
Food Sensitivities/Intolerance
Mostcommondiet-inducedinflammatoryreaction
Food sensitivities
Foodandfood-chemicalsensitivities➡inflammation&symptomsdifficulttoidentifytriggerfoods
food-chemicalsensitivities
intolerances
non-allergic(non-IgE)
FOODALLERGIES
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 118
Symptoms of Food Intolerance
• Skinshowssigns
• Digestivesystem
• Respiratorytract
Fibromyalgia,GERD,IBS,obesity,migraines,ADHD,autismspectrumdisorders,depression,insomnia,andchronicfatiguesyndrome
(OxfordBiomedicalTechnologies,2013)
Copyright,LeslieE.Korn,2018 119
Lactose
Age5⬇synthesizelactase
Adulthood➡70%lactoseintolerant
⬇Quantitiesenzyme
Lactoseintolerance=geneticallybased
Cultureswheredairyanimalsnotnative• African&Asians80%-100%
• AfricanAmericans&Mexicannatives70%-80%
• Mediterranean’s&Jewishdescent60%-90%
• NorthernEuropeans1%-5%
Copyright,LeslieE.Korn,2018 120
Lactose
Easiertotolerate:
• Higherfatcontent:Purecream/Butter
• Livecultures.Lactose➡Bacteria➡Lacticacid
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 121
Casein
Casein Higherproteincontent:
• Yogurt
• Cheese
• Kefir
• Milk
• Icecream
Butter&creamsmallamounts
Copyright,LeslieE.Korn,2018 122
Casein
Implicated:
•Schizophrenia
•Depression
•Autismspectrumdisorders
50%sensitivetodairy➡gluten-intolerant
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 123
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
Copyright,LeslieE.Korn,2018
Gluten
•Wheat,barley,rye,bulgur,couscous,farina,kamut,seitan,barley,farro
• Alternatives:• Rice,potato,coconut,almond,buckwheat,sorghum,sweetpotato,bean/cassava/ricemixtures&tapioca
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
Gluten & Depression
• Gliadinantibodiesareproteinsinthebloodthatarecomponentsofgluten
• 1in250people=celiacdisease• Someestimates1in10havelessersensitivitiestoglutenthatmood&digestiveproblems
• Cravewheat/grains=moodelevationuponeatingthesefoods
• PeoplewithTypeObloodareoftenintolerantofgluten
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
Casein & Gluten Sensitivity
• Significantclinicalevidencehasestablishedcasein&glutensensitivityinpeoplewithmooddisorders,anxiety,majordepression,&schizophrenia
(Cascellaetal.,2011;Samarooetal.,2010).
• BiPolar(Dickersonetal.,2012)
https://www.greatplainslaboratory.com/glutencasein-peptides-test/
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
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)
Copyright,LeslieE.Korn,2018 128
Gluten Elimination
30-90day:Protein,fats&non-glutengrainsvegetables/fruits
ReadLabels!!!
Rootvegetables:• Sweetpotatoes
• Yucca(maniocorcassava)
• Parsnips
• Carrots
• Squash
Copyright,LeslieE.Korn,2018 129
Gluten Elimination
ThedigestiveenzymecalledDipeptidylpeptidase-IV(DPP-IV)helpstobreakdownglutenproteinfragments
(Kharrazian,2013)
Intestines➡DPP-IV⬇allergenicproteincasein
Gluten&caseincontainproline
Researcherscommonlyholdtheviewthatprolylpeptidesactlikeopiatesinthebrain
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 130
Nightshades
• Intestinalpermeability&inflammation
• Useofpainmedications&antacids
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 131
The Coca Modified Pulse Test
ImmunologistDr.Coca
Onewaytobegintotestforallergic/sensitivityreactionsisthepulsetest,asimple,do-it-yourselfmethodfordeterminingnegativereactionstofoods.Itisnotrecommendedincasesofsevereallergicreactionslikeanaphylaxis.
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
Coca Neurolingual Testing
• 2hrsaftereatinganything• Takeyourpulseforonefullminute…don’ttakeitfor30seconds
• Putapieceofthefoodinquestioninyourmouth.Itisokaytochew,butdon’tswallow.Tastethefoodforatleast30seconds.Then,takeyourpulseagainforafullminutewiththefoodinyourmouth
• Spitoutthefoodandrinseyourmouthwithfilteredwater
• Ifthepulseraterises6ormorepointswithafood,itindicatesastress
reaction&maybecausingsymptoms
Copyright,LeslieE.Korn,2018 133
• Beginbyconductingaself-inventoryofpain&swellingofjoints
• Ratehowyoufeelonascaleof1-10with10beinginterriblejointpainwithstiffness
• Eliminateallnightshadefoodsduringfourweeks&attheendoftheperiodconductanotherself-inventory
• Ifyouaresensitivetonightshadesyouwillfeelbetterafter4weekswithoutthem
• Youcandoachallengetestthisbyreturningtousenightshadesfor1-2weeks&observethepain&stiffnesswillreturn
• Somepeoplecansharplyreducetheirintakeofnightshades&stilltoleratethemonoccasion
Test for Nightshade Sensitivity
Copyright,LeslieE.Korn,2018 134
Potato Substitution
Yucca
Copyright,LeslieE.Korn,2018 135
Nightshade Substitutions
Plantain Sweet starchy fill with minerals…Mix with fats & greens
Seehandout:Plantainsoup
Copyright,LeslieE.Korn,2018 136
Neurotoxins
Neurotoxins&excitotoxinssubstances
⬇nerveelectricalactivities
Ingredients • Doughconditioners
• Seasonings
• Yeastextract
• Carrageenan
• Maltodextrin
Copyright,LeslieE.Korn,2018 137
Aspartame
Depression&irritability(Lindseth,Coolahan,Petros,&Lindseth,2014)
Migraines,oxidativestress,diabetes,seizures,blindness,obesity,neurologicaldisorders,carcinogen
(Soffrittietal.,2014)
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
Foods and Food-related Technologies
• HAPIfork• TheHAPIforkisanelectronicforkthathelpsyoumonitorandtrackyoureatinghabits. Website:http://www.hapi.com/
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
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
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
DVDs
• Microwarriors:ThePowerofProbiotics,SpecialEdition
• DVDDocumentaryNarratedbyLeonardNimoyaboutprobiotics,includingtheirhistory,production,scientificresearch,andmore.Address:HealthPointProductions,4335VanNuysBlvd.,ShermanOaks,CA91403;Phone:(818)788-2040;E-mail:[email protected] Website:http://www.microwarriorsmovie.com/index.html
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
DVDs
• BeyondFishOil:NutritionalandComplementaryTherapiesWithDr.
LeslieKorn
• Thiscontinuingeducationcourseforcliniciansprovidesacomprehensiveoverviewofnutritionaltherapiesformentalhealthandtheirintegrationwithothermodalities. Website:https://www.pesi.com/store/detail/10024/beyond-fish-oil-10-dietary-strategies-to-improve-and
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
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/
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
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/
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018
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
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 145
• ExplorefoodsoftheBrainBow
• Limittheamountofgrains&legumes,&eliminateglutens
• Eliminaterefinedcarbohydrates(flour&sugars)
• Useproteins&rootvegetablestostabilizemoodandbloodsugar
• Includefermentedfoodsindailymeals
• Identifynewfoodstotryfortheirmentalhealthbenefits
• Emphasizeorganic,farmraised,hormonefree&antibioticfree
• Trynewrecipesandsharewithfamily&friends
Summary: Healthy Foods
Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018Copyright,LeslieE.Korn,2018 146
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 [email protected]