What Should I Eat and Why?

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What Should I Eat and Why?
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Food Is A Drug And Your Body Is A Chemistry Lab

• Everything you eat causes a reaction
• What you eat, and how much, determines that
  reaction
• Be particular, but not obsessive, about what you
  eat
• Think about health gain, not just weight loss

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DietsReligions

• Everybody thinks theirs is the right one and the
  only one
• Everybody wants to convert you to theirs
• At their core they all have some commonality
• Do some learning, see what fits you, make an
  informed decision

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My Fundamentals

• Get off the crack sugars and simple starches
• Essentially eliminate wheat for two reasons
• Dont be fat phobic
• Read labels

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More Fundamentals

• Be anti chemical
• Shop the outside aisles
• One slice of your kids birthday cake wont kill
  you, your daily lowfat bagel might
• Dont obsess over this
• Live your life (this applies to workouts too)

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Known or Suspected Autoimmune Diseases That Also
Present With a Leaky Gut

• Disease Tissue/Organ Citation
• 1. Allergies Various Liu et al. Acta
  Paediatrica 2005, 94, 386-93
• 2. Ankyllosing Spondylitis Skeletal
  system Vaile JH et al. J. Rheumatol. 1999, 26,
  128-35
• 3. Apthous stomatis Mouth Veloso FT et al.
  Hepatogastroenterol. 1987, 34, 36-7
• 4. Asthma Lungs Benard A et al. J. Allergy
  Clin. Immun. 1996, 97, 1173-8
• 5. Autism Nerve/Brain White JF. Exp. Bio.
  Med. 2003, 228, 639-49
• 6. Autoimmune gastritis GI Tract Greenwood
  DL et al. Eur. J. Pediatr. 2008, 167, 917-25
• 7. Autoimmune hepatitis Liver Terjung B
  Clin. Rev. Allergy Immunol. 2009, 36, 40-51
• 8. Behcets Syndrome Small blood
  vessels Fresko I et al. Ann. Rheum. Dis. 2001,
  60, 65-6
• 9. Celiac Disease Gut Schulzke JD et al.
  Pediatric. Res. 1998,43, 435-41
• 10. Chronic Fatigue Synd Multiple Maes M et
  al. Neuroendol. Lett. 2007, 28, 739-44
• 11. Crohns disease Gut Caradonna L et al. J.
  Endotoxin. Res. 2000, 6, 205-14
• 12. Depression Brain Maes M et al.
  Neuroendocrinol. Lett. 2008, 29, 117-24
• 13. Dermatitis herpetiformis Skin Kieffer M
  et al. Br J. Dermatol. 1983, 108, 673-8
• 14. Diabetes, Type 1 Pancreas Sapone A et
  al. Diabetes 2006, 55, 1443-49
• 15. Eczema Skin Hamilton et al. Q. J. Med.
  1985, 56, 559-67
• 16. Gut migraine children Gut Amery WK et
  al. Cephalalgia 1989, 9, 227-9

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Disease Tissue/Organ Citation 17.
Hashimotos Thyroiditis Thyroid Sasso FC et al.
Gut 2004, 53, 1878-80 18. IgG
Nephropathy Kidney Rostoker G et al. Nephron.
1993, 63, 286-290. 19. Intrahepatic cholestasis
of Liver Reyes H et al. Hepatology 2006, 43,
715-22 pregnancy 20. Juvenile
Arthritis Collagen/joints Picco P et al. Clin.
Exp. Rheumatol. 2000, 18, 773-8 21. Lupus
erythmatosis Multiple Apperloo HZ et al.
Epidemiol. Infect. 1994, 112, 367-73 22.
Multiple sclerosis Nerve/Brain Yacyshyn B et
al. Dig. Dis. Sci. 1996, 41, 2493-98 23.
Pemphigus Skin Kieffer M et al. Br J. Dermatol.
1983, 108, 673-8 24. Primary Biliary
Cirrh Liver Di Leo V et al. Eur. J. Gastro.
Hepatol. 2003, 15, 967-73 25.
Psoriasis Skin Hamilton et al. Q. J. Med.
1985, 56, 559-67 26. Rheumatoid
arthritis Joints Smith MD et al. J. Rheumatol.
1985, 12, 299-305 27. Rosacea Skin Kendall
SN. Exp. Dermatol. 2004, 29, 297-99 28.
Schizophrenia Brain Wood NC et al. Br. J.
Psychiatry 1987, 150, 853-6 29.
Scleroderma Connective tissue Caserta L et al.
Rheumatol. Int. 2003, 23, 226-30 30. Sclerosing
Cholangitis Liver Terjung B Clin. Rev. Allergy
Immunol. 2009, 36, 40-51 31. Spontaneous
abortion Uterus Friebe A Int. J. Biochem. Cell
Biol. 2008, 40, 2348-52 32. Ulcerative
colitis Gut Caradonna L et al. J. Endotoxin
Res. 2000, 6, 205-14 33. Urticaria Skin Buhne
r S et al. Allergy 2004, 59, 1118-23 34.
Uveitis Eye Benitez JM et al. Eye 2000, 14(pt
3A), 340-3
Conclusion At least 33 of autoimmune
diseases present with a leaky gut. However, most
autoimmune diseases have yet to be tested.
This slide was taken from Dietary Mechanisms of
Autoimmunity, Loren Cordain, Ph. D.
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Paleo vs. Zone vs. Others

• And their variations

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Dietary Orgins

• Staple of todays diet is cereals, dairy
  products, refined sugars, fatty meats and salted
  processed food.
• Paleolithic people ate no dairy or grains. The
  only refined sugar was honey. Wild, lean animal
  foods dominated their diet. Protein intake was
  high compared to todays diet, while carbohydrate
  consumption was much lower.

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Paleo Ground Rules

• All the lean meats, fish and seafood you can eat.
• All the fruits and non-starchy vegetables you can
  eat.
• No cereals (no grains)
• No legumes
• No dairy products (some argument here)
• No processed foods
• No sugar or sweeteners

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Protein

• 0.6 to 1 gram per 1 pound of body weight per day
  (some say eat with abandon)
• 4oz. 90 lean ground beef21g protein
• 1 egg12g protein
• It raises your metabolism, causing you to burn
  more calories.
• It satisfies your appetite, causing you to feel
  less hungry between meals.

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Carbohydrates

• Good carbs vs Bad carbs
• Glycemic index
• Blood sugars
• Insulin levels
• Glycemic load (GI X Carbohydrate load)
• Carb content per 100 grams
• Fruit 13
• Non-starchy vegetables 4
• Grains 72

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Facts about Fats

• Dietary fat extracts fat soluble vitamins from
  foods and improves their absorption by the body
  (i.e. mixing olive oil with greens is an
  excellent idea).
• Fat decreases the rate of gastric emptying.
• Digestion of fat triggers the release of a
  variety of messengers and hormones that suppress
  hunger and signal satiety.

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Zone

• 7 grams of protein 1 block.     14 grams 2
  blocks.      21 grams 3 blocks.
• 9 grams of carbs    1 block.     18 grams 2
  blocks.      27 grams 3 blocks.
• 1.5 grams of fat   1 block.        3 grams 2
  blocks.        4.5 grams 3 blocks.

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16 Block Zone Day

• 112g protein
• 144g carb
• 24 g fat
• 3oz fat free turkey 15g proteinX5.5 servings
  83g protein
• 10 oz raw spinach 10g carbX3 30 g (also gets
  you 24g protein daily)

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16 Block Day continued

• 1 cup sweet potato 41g carb X 3 123 g
• 1 avocado 22.5 fat (also gets you 15 g carb and
  5 g protein)
• Most people find that they up the fat and protein
  content some

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Simple Zone advice

• Meat serving the size of your hand
• Rest of the plate filled with complex carbs
  (green and other color things)
• A little bit of fat

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What should I eat?

• Avoid
• Cereal grains to avoid include all varieties of
  wheat (spelt, einkorn, emmer, durum), barley,
  rye, oats, triticale, corn (maize), rice
  (including wild rice), sorghum, millet, fonio,
  and teff.
• Grain-like substances or pseudocereals to avoid
  include Amaranth, Breadnut, Buckwheat, Cattail,
  Chia, Cockscomb, Kañiwa, Pitseed Goosefoot,
  Quinoa, and Wattleseed (a.k.a. acacia seed).
  Pseudocereals are the seeds of broad leaf plants
  whereas grains are the seeds of grasses.
• Dairy is a gray area. Dairy products of any kind
  should be avoided by individuals with autoimmune
  disease. For those without autoimmune diseases,
  dairy from grass-fed animals is permissible.
  Heavy cream, butter, and ghee should not be
  problematic. Occasional consumption of fermented
  dairy options such as cheese and yogurt is
  acceptable. Experiment with milk but eliminate it
  if it is found to be problematic

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Post WOD Variation

• The science behind post-workout nutrition is that
  in the time window directly after high intensity
  exercise your body gets a get out of jail free
  card with respect to high glycemic carbs. This
  window spans from when you finish your last rep
  to 2 hours later, but is most potent in the first
  30-45 minutes after the WOD.  Not only are you
  less affected by an insulin spike during this
  time, but your body can actually productively use
  that insulin in replacing glycogen. Some athletes
  also like to include protein to start the tissue
  repair process.
• Miranda Oldroyd drinks a 20 oz chocolate milk
  within 10-15 minutes after her WOD.
• Matt Chan recommends a fast digesting protein
  such as eggs and carbs such as fruits and
  berries.
• Chris Spealler eats Progenex, which is a brand of
  supplements in the form of a protein shake.
• Josh Everett eats sweet potatoes and chicken
  breast.

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Summary

• Taking out bad things more important than what
  you add
• Eat real foods in variety
• Go hungry on a regular basis(intermittent
  fasting)
• Vitamin D and fish oil
• Run some sprints, lift/pull/push heavy things
• Structure it all in a way that fits your life

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Resources

• Links
• http//freetheanimal.com/
• http//www.archevore.com/
• (this is the site formerly known as PaNu)
• http//www.trackyourplaque.com/blog/
• http//www.marksdailyapple.com/
• http//robbwolf.com/
• http//www.garytaubes.com/blog/
• Books
• Mark Sisson
• Robb Wolf
• Gary Taubes
• Art DeVany