Adam Rinde, ND
Naturopathic Physician
Adam Rinde, ND
• Practice in group setting in Kirkland,
  Washington at Sound Integrative Health
• Current Adjunct Faculty...
Key Points
• You are what you eat!- it may be more true
  then we think.
• Conscious choose of food may prevent serious
  ...
Topics for Today
• The Tale of Two Apples
• Does Diet Really Matter?
• What do we eat? Issues central to Healthy
  Eating
...
The Tale of Two Apples
Does Diet Really Matter?
• 8 of the Top 15 causes     • Including
  of death are strongly         – Heart Disease
  linked...
What do we eat?
Trans Fatty Processed Foods
The Problem with Trans-fats
• quot;On a per-calorie basis, trans fats appear to
  increase the risk of CHD more than any o...
NEW YORK ……NEW YORK…….
SALT Excess Associated with:
•Hypertension
•Left Ventricular Hypertrophy
•Weak associations with Exercise
induceed Asthma ...
RED MEAT



Large Consumption…LINKED With
•Prostate Cancer
•Heart Disease
•Stomach Cancer
•Lymphoma
•Bladder Cancer
•Breas...
Refined Carbohydrates
       And Sweets

Obesity
Insulin Resistance
•Syndrome X
•Lipid Disorders
Pesticides




usda.gov
Consequences
          Of Pesticides in the Diet
• At present there is no
  evidence that residues of
  pesticides and her...
For now….
• overall pesticide use
  has risen 3300% since
  1945
• Overall crop loss due to
  insects has risen 20%
  sinc...
Known Benefits of Organic Produce
• Better essential fatty acid profile
• Better Vitamin C profile
• Higher Amounts of Fla...
Uncertain Benefits of Organic
                    Produce
• No difference in non-organics for:
      – Minerals
      – Ca...
Local vs. Non Local



• Contamination after growing transportation
  – Burlap or Plastic Sacks
  – Fungicide or insectici...
Local vs. Non Local


• contamination after growing storage
  – ethylene gases for ripening
  – waxing
  – fungicide/insec...
FOOD COLORING
dyes: yellow #6,
red #40, blue #2
blue #1




                                      FOOD Coloring has been
 ...
What’s all the stink about?




Fish
Concerns About Fish
• Health Claims about Fish,
  specifically Essential Fatty
  Acids
• Methyl Mercury, Dioxins,
  and Po...
The Benefits of Fish Intake
• Benefits of Fish Intake
    – Cardiovascular coronary death.
    – Neurocognative benefits e...
Risks of Fish Intake
Risks:
• PCB and Dioxin exposure in Fish.
• Methylmercury exposure
Mercury
A word about Mercury

• EPA Recommends the following for Women trying to get
  pregnant, currently pregnant, breast feedin...
A word about Mercury
Marked neurodevelopmental abnormalities occur in
 children following very high gestational exposure
 ...
Methylmercury in fish
• Binds tightly to fish tissue, msucle
• absorbed as water passes over gills or eating
  of aquatic ...
Nitrosamine
Epidemiologic Studies have
shown strong association
between Nitrosamine
consumption and
Gastrointestinal Cance...
Nitrosamines in Food/Drink
•   Deep Fried Bacon
•   Low Fat Dried Milk
•   Cured Meats
•   Beer




                      ...
A Healthier Way




      usda.gov
Dirty Dozen
–   Peaches
–   Apples
–   Sweet bell peppers
–   Celery
–   Nectarines
–   Strawberries
–   Cherries
–   Pear...
Clean Dozen
– Onions              Kiwi
– Avocado             Bananas
– Sweet Corn          Cabbage
  (Frozen)            B...
General Guidelines On
           Non- Organic Produce
• When Using Non-
  organic produce
  – wash thoroughly in
    runni...
Healthier Beef Choices

• Free Range Poultry
• Organic/Grass Fed Beef
• Lean Game: Elk, Buffalo




                   usd...
Organic Beef Defined
All cattle should meet the
    following criteria:
    – Born and raised on certified
      organic p...
Yes Fish: low in Mercury, not over-
     fished, and safely farmed
                              • Hoki
  • Abalone (farme...
Maybe Fish: moderate mercury, and
    recovering populations, consume at
             most once/month

•   Arctic char    ...
Never Fish: high mercury, over fished,
                 farmed destructively
•   Albacore Tuna
                           ...
Omega-3 Fatty Acid Content in
      Foods (>.3 g/serving)
• Seafood                          • Plants
  –                 ...
General Guidelines for Fish
            Consumption
• Consume 1-2 servings of omega-3 rich fish, low-
  mercury fish per/w...
Healthy Fats




     usda.gov
Flavanoids
• Anthocyanins                      • Catechins
  – Blueberries                            –    Strawberries
  ...
Increase Flavanoid Consumption
• Flavones                             • Flavones
   – Bell Peppers                        ...
Increase Fiber
• Dietary Fiber                           •    Celery
   –                                      •
       Ra...
Potassium Rich Foods
•                                     •
    Swiss Chard                            Winter Squash
•   ...
Phytoestrogenic Foods
        Isoflavones (>.05 MG/100 grams)
• Natto (fermented                     •     Split peas, raw...
Phytoestrogenic Foods
               Enterolignan (200 or higher mcg/100 grams
•                                          ...
Dr. Rinde’s basic Healthy Diet
•                                         •
    Don’t skip meals.                         K...
Healthy Tips
Questions
• ??????




              usda.gov
Contact Information
• Adam Rinde, ND, ACSM-HFI
  – Sound Integrative Health
  – 11417 124th Ave. NE # 103
  – Kirkland, WA...
You are what you eat
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You are what you eat

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This presentation explores the phrase "You are what you eat". Nutrition does play a role in health, but to what extent? By, Adam Rinde, ND.

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You are what you eat

  1. 1. Adam Rinde, ND Naturopathic Physician
  2. 2. Adam Rinde, ND • Practice in group setting in Kirkland, Washington at Sound Integrative Health • Current Adjunct Faculty at Bastyr Center for Natural Health • Completed residency at Bastyr Center of Natural in Seattle, WA • Graduate Bastyr University with Doctorate in Natural Medicine
  3. 3. Key Points • You are what you eat!- it may be more true then we think. • Conscious choose of food may prevent serious health conditions • Your health is being impacted right now by your daily food choices. • Food quality choice can matter, and its helpful to know when it does.
  4. 4. Topics for Today • The Tale of Two Apples • Does Diet Really Matter? • What do we eat? Issues central to Healthy Eating • Summary of a Healthful Diet • Questions and Answers
  5. 5. The Tale of Two Apples
  6. 6. Does Diet Really Matter? • 8 of the Top 15 causes • Including of death are strongly – Heart Disease linked with nutrition or – Cancer excessive alcohol intake – Cerebrovascular Diseases – Diabetes – Hypertension and Hypertensive Renal Disease
  7. 7. What do we eat?
  8. 8. Trans Fatty Processed Foods
  9. 9. The Problem with Trans-fats • quot;On a per-calorie basis, trans fats appear to increase the risk of CHD more than any other macronutrient, conferring a substantially increased risk at low levels of consumption (1 to 3 percent of total energy intake)quot;. • This study estimates that between 30,000 and 100,000 cardiac deaths per year in the United States are attributable to the consumption of trans fats. • 2006. N. Engl. J. Med. 354 (15): 1601–13. usda.gov
  10. 10. NEW YORK ……NEW YORK…….
  11. 11. SALT Excess Associated with: •Hypertension •Left Ventricular Hypertrophy •Weak associations with Exercise induceed Asthma and Osteoporosis usda.gov
  12. 12. RED MEAT Large Consumption…LINKED With •Prostate Cancer •Heart Disease •Stomach Cancer •Lymphoma •Bladder Cancer •Breast Cancer •Colorectal Cancer •Heart Disease usda.gov
  13. 13. Refined Carbohydrates And Sweets Obesity Insulin Resistance •Syndrome X •Lipid Disorders
  14. 14. Pesticides usda.gov
  15. 15. Consequences Of Pesticides in the Diet • At present there is no evidence that residues of pesticides and herbicides at the low doses found in foods increase the risk of cancer, but fruits and vegetables should be washed thoroughly before eating. • Main risk is to children when pesticides are used at home usda.gov
  16. 16. For now…. • overall pesticide use has risen 3300% since 1945 • Overall crop loss due to insects has risen 20% since 1948 usda.gov
  17. 17. Known Benefits of Organic Produce • Better essential fatty acid profile • Better Vitamin C profile • Higher Amounts of Flavanoids, including Quercitin • higher total antioxidant activity and bioactivity than the conventional foods • References: – J Agric Food Chem. 2003 Sep 10;51(19):5671-6 Critical reviews in food science and nutrition 42 (1), 1-34 (Jan 2002) – Research Institute of Organic Agriculture (Forschungsinstitut für biologischen Landbau – FiBL) (2006-10-31) – . Food quality: Clear benefits of organic products. Press release. Retrieved on 2007-09-22. – quot;Nutrition: Another Benefit Is Seen in Buying Organic Producequot;, 2007-07-17. Retrieved on 2007-09-30.
  18. 18. Uncertain Benefits of Organic Produce • No difference in non-organics for: – Minerals – Carbohydrates • Theories exist that non-organic produce places consumer at risk of heavy metals and solvent consumption • While it is likely that organically grown foods are lower in pesticide residues, there has been very little documentation of residue levels • Research is ongoing on the animal and human effects of plant pesticide • References: – J Agric Food Chem. 2003 Sep 10;51(19):5671-6 Critical reviews in food science and nutrition 42 (1), 1-34 (Jan 2002) – Research Institute of Organic Agriculture (Forschungsinstitut für biologischen Landbau – FiBL) (2006-10-31) – . Food quality: Clear benefits of organic products. Press release. Retrieved on 2007-09-22. – quot;Nutrition: Another Benefit Is Seen in Buying Organic Producequot;, 2007-07-17. Retrieved on 2007-09-30.
  19. 19. Local vs. Non Local • Contamination after growing transportation – Burlap or Plastic Sacks – Fungicide or insecticide impregnated containers – Solid Containers (used to contain other products) – Spraying en route to prevent infestation usda.gov
  20. 20. Local vs. Non Local • contamination after growing storage – ethylene gases for ripening – waxing – fungicide/insecticides (grains, peanuts) – bleaching – polyethylene packaging – colorings and preservatives – irradiation usda.gov
  21. 21. FOOD COLORING dyes: yellow #6, red #40, blue #2 blue #1 FOOD Coloring has been shown to increase hyperactivity in 3 year olds and 8/9year olds in the general population. PMID: 17825405 PMID: 15155391 usda.gov
  22. 22. What’s all the stink about? Fish
  23. 23. Concerns About Fish • Health Claims about Fish, specifically Essential Fatty Acids • Methyl Mercury, Dioxins, and Polychlorinated biphenyls (PCB’s) content • Wild-Caught vs. Farm Raised
  24. 24. The Benefits of Fish Intake • Benefits of Fish Intake – Cardiovascular coronary death. – Neurocognative benefits especially in children but now showing as – protective for memory-related disorders and other neuro-psychiatric disorders in Adults. – benefits in certain inflammatory disorders, hypertension, and hyperlipidemia JAMA. 2006 Oct 18;296(15):1885-99.
  25. 25. Risks of Fish Intake Risks: • PCB and Dioxin exposure in Fish. • Methylmercury exposure
  26. 26. Mercury
  27. 27. A word about Mercury • EPA Recommends the following for Women trying to get pregnant, currently pregnant, breast feeding, or in young children – Do not eat Shark, Swordfish, King Mackerel, or Tile Fish – Limit Dietary Intake of Fish and Shellfish to 2 (6) ounce servings per/week of low mercury fish like: light Tuna, Salmon, Pollack, Catfish – Albacore Tuna is Higher in Mercury then light Tuna and should be considered 2 servings/1 serving EPA
  28. 28. A word about Mercury Marked neurodevelopmental abnormalities occur in children following very high gestational exposure such as from maternal consumption of highly contaminated fish EPA
  29. 29. Methylmercury in fish • Binds tightly to fish tissue, msucle • absorbed as water passes over gills or eating of aquatic organism • cooking does not reduce content • ½ life in fish is 2 years • FDA limit is 1 ppm usda.gov
  30. 30. Nitrosamine Epidemiologic Studies have shown strong association between Nitrosamine consumption and Gastrointestinal Cancers usda.gov
  31. 31. Nitrosamines in Food/Drink • Deep Fried Bacon • Low Fat Dried Milk • Cured Meats • Beer usda.gov
  32. 32. A Healthier Way usda.gov
  33. 33. Dirty Dozen – Peaches – Apples – Sweet bell peppers – Celery – Nectarines – Strawberries – Cherries – Pears – Imported grapes – Spinach – Lettuce – Potatoes Environmental Working Group
  34. 34. Clean Dozen – Onions Kiwi – Avocado Bananas – Sweet Corn Cabbage (Frozen) Broccoli – Pineapples Eggplant – Mango Sweet Peas (Frozen) – Asparagus usda.gov
  35. 35. General Guidelines On Non- Organic Produce • When Using Non- organic produce – wash thoroughly in running hot water – Peel skins – Rotate produce purchased usda.gov
  36. 36. Healthier Beef Choices • Free Range Poultry • Organic/Grass Fed Beef • Lean Game: Elk, Buffalo usda.gov
  37. 37. Organic Beef Defined All cattle should meet the following criteria: – Born and raised on certified organic pasture – Never receive antibiotics – Never receive growth-promoting hormones – Are fed only certified organic grains and grasses – Must have unrestricted outdoor access – Must receive humane treatment usda.gov
  38. 38. Yes Fish: low in Mercury, not over- fished, and safely farmed • Hoki • Abalone (farmed) • Rainbow Trout • Anchovies (farmed) • Catfish (US farmed) • Salmon (wild Alaskan • Caviar (US or and Californian) French farmed) • Sardines • Clams (farmed) • Squid (Pacific) • Crawfish • Striped bass (Farmed) • Herring • Sturgeon (farmed Source: Green Guide
  39. 39. Maybe Fish: moderate mercury, and recovering populations, consume at most once/month • Arctic char • Halibut (Alaskan) • • Blue crab (Gulf Coast) Mahimahi • • Eastern Oyster Blue Mussel • Pollak • Dungeness crab • Sablefish/black cod • King crab (Alaskan) • Sanddabs • Snow crab • Scallops • Cod (Pacific) • Sole (Pacific) • Flounder (Pacific) • Tilapia • Tuna (canned light) Source: Green Guide
  40. 40. Never Fish: high mercury, over fished, farmed destructively • Albacore Tuna •Marlin • Bluefin Tuna • •Monkfish Caviar (Russian or Iranian) • Chilean sea bass (toothfish) •Orange roughy • Cod (Atlantic) •Oysters (Gulf Coast) • King Crab ( i m p o rt e d ) •Pike • Flounder (Atlantic) •Salmon (farmed or“Atlantic”) • Great Lakes salmon •Sharks • Groupers •Shrimp • Haddock •Skate • Halibut (Atlantic) • •Snappers King mackerel •Soles (Atlantic) •Swordfish •Tilefish Source: Green Guide
  41. 41. Omega-3 Fatty Acid Content in Foods (>.3 g/serving) • Seafood • Plants – – Salmon Flaxseeds – – Scallops Walnuts – – Sardines Cauliflower – – Shrimp Cabbage – – Cod Romaine Lettuce – – Tuna Broccoli – Brussels Sprouts Source: Worlds Healthiest Foods
  42. 42. General Guidelines for Fish Consumption • Consume 1-2 servings of omega-3 rich fish, low- mercury fish per/week • If choosing farm-raised select those that are safely raised, with low mercury and low PCB , Low Dioxin content. • If supplementing with mercury-free fish oil capsules, from companies like Pharmax, Carlsons, or Nordic Naturals
  43. 43. Healthy Fats usda.gov
  44. 44. Flavanoids • Anthocyanins • Catechins – Blueberries – Strawberries – Raspberries – Plums – Apricots – Apples – Raspberries – Raisins Source:World's Healthiests Foods
  45. 45. Increase Flavanoid Consumption • Flavones • Flavones – Bell Peppers – Lemon Juice – Celery – Parsley • Flavonols – Apples – Apricots – Blueberries – Broccoli – Carrots – Cranberries source: worlds healthiests foods
  46. 46. Increase Fiber • Dietary Fiber • Celery – • Raspberries Cabbage – Cauliflower • Grapefruit – Collard Greens • Green Beans – Broccoli • Eggplant – Swiss Chard • Cranberries – Spinach • Strawberries source: worlds healthiest foods
  47. 47. Potassium Rich Foods • • Swiss Chard Winter Squash • • Crimni Mushrooms Tomatoes • • Spinach Collard Greens • • Romaine Lettuce Egg Plant • • Celery Cantaloupe • • Broccoli Green Beans • Brussel Sprouts • Kale Source: The world's Healthies Foods
  48. 48. Phytoestrogenic Foods Isoflavones (>.05 MG/100 grams) • Natto (fermented • Split peas, raw, soybeans) • Pinto beans, raw • Tempeh • Peanuts • Miso • Kidney Beans • Tofu • Green Tea • Soybeans, raw • Soy Milk source: worlds healthiests foods
  49. 49. Phytoestrogenic Foods Enterolignan (200 or higher mcg/100 grams • • Flaxseeds Garlic • • Lentils raw Sunflower Seeds • • Soy beans raw Asparagus • • Sea Vegetables (hijiki) Carrots • • Kidney Beans Oats • • Wheat Brown Rice • • Navy Beans Sweet Potatoes • Corn • Broccoli • Pinto beans source: worlds healhiests foods
  50. 50. Dr. Rinde’s basic Healthy Diet • • Don’t skip meals. Keep poultry and red meat consumption to a minimum (2x/week) • Avoid Trans Fats completely • When eating grains focus on whole grains • Avoid excess Salt Consumption and serve in moderation • Avoid Smoked/Cured Foods and • Eat Omega-3–rich seafood, 2 servings a Meats week. • Avoid Food Coloring and Additives • Fruit for snacks in moderation • Fiber, Fiber, Fiber, 30 grams • Nuts and seed for snacks in moderation per/day of dietary fiber • Alcohol in small amounts • Water, Water, Water 1-2 Liters • per/day limit Caffeine consumption • • Vegetables at most meals, Take a Multivitamin daily emphasis on dark leafy and • Take Mercury-free Fish Oil 500mg/day colorful veggies that are potassium • Take Lactobacillus, 1 Billion rich microorganisms daily. • Eat Local Produce • Avoid Dirty Dozen • Avoid High Mercury, High Contaminant Fish • Focus on Low glycemic index and Low glycemic load meals DrRinde@Soundintegrative.com
  51. 51. Healthy Tips
  52. 52. Questions • ?????? usda.gov
  53. 53. Contact Information • Adam Rinde, ND, ACSM-HFI – Sound Integrative Health – 11417 124th Ave. NE # 103 – Kirkland, WA 98033 – Phone: 425-889-5894 – Email: drrinde@soundintegrative.com – web: www.soundintegrative.com

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