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FOOD IS CONFUSING
Alive in Berlin 2015
Chris Castiglione
Chris Castiglione
GOT MILK?
GOT MILK?
WHY ARE YOU VEGETARIAN?
Fast Food Nation
Omnivore’s Dilemma
In Defense of Food
The China Study
Whole
Death by Food Pyramid
Forks Over Knives
Fed Up
Food Inc.
Cowspiracy
Fat Sick and Nearly Dead
King Corn
Vegucated
A JOURNEY OF LEARNING
Food Rules 

Eating Animals
Grain Brain
The Fat Surprise
Skinny Bitch
The Ethics of What We Eat
Paleo Manifesto
There’s a lot that
they agree on
20%
80%
80%
1. NUTRITION SCIENCE
2. PLANT VS. MEAT
3. WHAT WE ALL AGREE ON
MAKING SENSE
OF NUTRITION SCIENCE
VITAMIN C
2. PEPPERS: 183.5MG
1. GUAVA: 228.3MG
3. KALE: 120MG
7. ORANGES - 53.2MG
per 100 grams (about the size of 1 orange)
HOW I FEEL ABOUT NUTRITION
1. Bad politics
2. Biased experts
3. Reductionism
WHY IS NUTRITION SO CONFUSING?
1. BAD POLITICS
THE BASIC FOUR
1956 - 1992
THE FOOD PYRAMID
1992
MYPYRAMID
2005
MYPLATE
2007
2. BIAS
EXPERTS
TRUST
HARVARD MEDICAL DEGREE - COURSE REQUIREMENTS
NO NUTRITION CLASSES ARE REQUIRED
TO GET A HARVARD MEDICAL DEGREE
STATUS OF NUTRITION EDUCATION IN MEDICAL SCHOOLS (2004)
Anyone who is certain they
are right about everything,
is most certainly wrong
3. REDUCTIONISM
If you are a REDUCTIONIST you believe that
everything in the world can be understood if you
understand all its component parts.
Reductionism:
The mistake of characterizing foods by the
health effects of certain nutrients
Lycopene
In 1995, a report came out
that people who ate more
whole tomatoes had lower risk
for prostate
Lycopene
Marketers rose to the challenge.
“It’s lycopene time!”
Lycopene
And the results…
Lycopene 1,361 studies later, and there are
still no significant findings on
isolating lycopene.
There are hundreds of thousands
of chemicals in tomatoes!
PLANT VS. MEAT
NUTRITION CRASH COURSE
PLANT-BASED VS. PALEO
WHOLE FOOD PLANT-BASED
PLANT-BASED
Water
Plants
Fruit
Grains
Legumes
Excluded
Dairy
Industrial vegetable oils
Refined grains
Refined sugar
1. THE CHINA STUDY EXPERIMENT
The counties with the
highest rates of some
cancers were more than
100 times greater than
counties with the lowest
rates of cancers.
THE BODY HAS A OPTIMUM % OF
PROTEIN IT NEEDS
3 ounces of meat (21 grams)
What 10% Animal Protein Looks Like:
Roughly 46 grams for women, 56 for men
1 Yogurt (11 grams)
2 Glasses of Milk (5oz each)
The body has a sweet spot for how much protein it needs
10% 12% 15%
The body has a sweet spot for how much protein it needs
2. DR. ESSELSTYN
3. DR. ORNISH
Dr. Esselstyn (Yale)
• 18 patients near-death
• He put them on a plant-based
diet for 5 years
• They had had 49 coronary
events prior to a whole-foods
plant based diet
• 0 events after going on the diet
Dr. Ornish (Harvard)
• “Lifestyle Heart Trial”
• He took 28 heart disease patients and 

put them on a low-fat, plant-based diet
• 82% of the patients in the experiment
group had a regression in their heart
disease within the year. The control
group had a 165% rise in the frequency
of chest pain
Coronary artery before and after consuming a plant-base diet
PALEO
PALEO
Animals
Eggs
Vegetables
Fruit
Nuts and seeds
Excluded
Too much Dairy
Industrial vegetable oils
Refined grains
Refined sugar
PALEO: EAT HOW
HUMANS ATE OVER
10,000 YEARS AGO
“It’s tricky to rely on food science because the
information is always changing, updating, and
being debated. Instead, we need a universal
paradigm to guide us. “
- Loren Cordain
PALEO (CORDAIN) PLANT (CAMPBELL)
VS
PALEO
Looks to evolution for
understanding
PLANT
Looks to science for
understanding
PALEO
Cordain believes a “high
protein diet” of 20-40%
protein should be the norm.
He cites research showing
that a lean animal protein diet
reduces the risk of
cardiovascular disease,
hypertension, and obesity.
PLANT
Campbell believes we should
maintain 10% protein from
calories, “mostly all from
whole food plants”. He cites
research showing that a whole
food plant based diet reduces
risk of cardiovascular disease,
cancer, obesity, and diabetes.
PALEO
More protein from animals
PLANT
Less protein from animals
PALEO
Cow’s milk is bad for you
PLANT
Cow’s milk is bad for you
PALEO
Nutrition science is confusing
“The study of human nutrition
remains an immature
science.”
PLANT
Nutrition science is confusing
“Although we think we’re well
informed on nutrition, we’re
not. We tend to follow one
faddish diet after another.”
CHINASTUDYDIET.COM
DENISE MINGER
WHAT WE ALL AGREE ON
There’s a lot that
they agree on
20%
80%
80%
Fast Food Nation
Omnivore’s Dilemma
In Defense of Food
The China Study
Whole
Death by Food Pyramid
Forks Over Knives
Fed Up
Food Inc.
Cowspiracy
Fat Sick and Nearly Dead
King Corn
Vegucated
A JOURNEY OF LEARNING
Food Rules 

Eating Animals
Grain Brain
The Fat Surprise
Skinny Bitch
The Ethics of What We Eat
Paleo Manifesto
Forks over knives: vegetables are
good of you, meat causes heart
disease and cancer
Fed up: sugar causes
obesity and diabetes
The Paleo Manifesto: we should
eat meat, plants, and avoid
sugar because our ancestors did
The Big Fat Surprise: natural
saturated fats in butter and
meat are more healthy than
vegetable oil and “diet” foods
Paleo
Plant-based
Red Meat
Animal fats
Whole grains,
Legumes, Potatoes
Excluded
Too much Dairy
Industrial vegetable oils
refined grains
refined sugar
Whole foods
Plants
Fruits
VEGETARIANS
LIVE 8 YEARS LONGER
There is “something” about the
vegetarian lifestyle that causes you
to live longer. What is it?
You don’t need to be a vegetarian,
but you can act like a vegetarian
WHOLE
WORKSHOP
EXERCISE #1 - YOUR FOOD PYRAMID
Write down everything you ate today.
1. How did it make you feel afterwards?
2. Why did you eat it?
EXERCISE #2 - RISK
“The saddest aspect of life right now is that
science gathers knowledge faster than
society gathers wisdom” - Isaac Asimov
What if we found out that milk does
cause cancer. 80% you will get cancer
before you are 60. (hypothetically).
Would you stop drinking it?
RESOURCES
Fast Food Nation
Omnivore’s Dilemma
In Defense of Food
The China Study
Whole
Death by Food Pyramid
Forks Over Knives
Fed Up
Food Inc.
Cowspiracy
Fat Sick and Nearly Dead
King Corn
Vegucated
A JOURNEY OF LEARNING
Food Rules 

Eating Animals
Grain Brain
The Fat Surprise
Skinny Bitch
The Ethics of What We Eat
Paleo Manifesto
Forks over knives
Plant-based
Fed up
Sugar
Food Inc
Industrialized
farming
4 DOCUMENTARIES
Cowspiracy
Environmental effects
of factory farming
NutritionalFacts.org
Chris Castiglione
Find me:
Twitter @castig
chris [at] onemonth.com
www.castig.org

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Food is confusing: Plant vs. Paleo