Wellspiration 1 - The most effective nutrition tips you've never heard of
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This document provides nutrition tips and information on various health topics from several doctors and nutritionists. It discusses how sugar lowers IQ, causes wrinkles and aging, and can induce behavioral changes similar to drugs due to its effects on the brain. It also covers how green smoothies, exercise and laughter can help kill sugar cravings. Other topics covered include how artificial sweeteners and diet foods can cause weight gain, and how conditions like arthritis, schizophrenia and diabetes may be reversible through lifestyle and dietary changes.
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Wellspiration 1 - The most effective nutrition tips you've never heard of
- 2. The Most Effective Nutrition Tips You’ve Never Heard Of
- 3. Dr James Greenblatt MD Dr Gabriel Cousens MD Dr Joseph Mercola MD Dr Brian Clement ND PhD Dr Bonnie Kaplan PhD Dr Abram Hoffer MD PhD Dr Andrew Saul PhD Dr Jonathan Prousky BSc ND Evelyne Mitskopoulos, Nutritionist Josh Gitalis, Nutritionist
- 5. Journal of Epidemiology and Community Health: toddlers who ate more junk food had lower IQ levels. 4,000 children studied When the children were 9 years old, there was a significant difference in IQ among those who ate “processed” as opposed to the “health conscious” diets in early childhood.
- 6. 2x Mistakes + Destroys good bacteria
- 7. University of Oregon Informal Study IQ before & after 4 days of healthy eating
- 8. Reese 8 year old boy in London, UK ADHD Most misbehaved child in his grade Behind on reading & writing Dr Patrick Holford MD asked his mother to cut out sugar in his diet for 1 week
- 12. Rats binged on sugar --> neurochemical brain changes which mimic those produced by cocaine, morphine and nicotine. Sugar induces behavioral changes "In certain models, sugar-bingeing causes long-lasting effects in the brain and increases the inclination to take other drugs of abuse, such as alcohol," Hoebel said.
- 13. Dr Russell Blaylock MD, Neurosurgeon Violent young offenders became less aggressive when sugar was cut out
- 14. Sugar & Wrinkles
- 15. Sugar Causes Wrinkles Glycation: the sugar in your bloodstream attaches to proteins. This forms harmful molecules called advanced glycation end products (AGEs). The more sugar you eat, the more AGEs you develop. "As AGEs accumulate, they damage adjacent proteins in a domino-like fashion," explains Dr Fredric Brandt, MD, Dermatologist.
- 16. Most vulnerable to damage: collagen and elastin: protein fibers that keep skin firm and elastic. Springy & resilient collagen & elastin become brittle, leading to wrinkles & sagging. Effects start at age 35 and increase rapidly afterwards (British Journal of Dermatology).
- 17. Sugar also affects what type of collagen you have — another factor in how resistant skin is to wrinkling, says Brandt. Collagen comes in types I, II, and III. Type III is most stable and long lasting. Glycation transforms type III collagen into type I, which is more fragile. AGEs deactivate your body's natural antioxidant enzymes, leaving you more vulnerable to sun damage.
- 18. Sugar & Wrinkles • 2g Vitamins B1 and B6 a day. These vitamins proved to be potent AGE inhibitors in a number of published studies, says David J. Goldberg, MD, a New York City–based dermatologist and a clinical professor of dermatology at Mount Sinai School of Medicine
- 23. Endorphins kill sugar cravings ...how does one get endorphins?
- 25. The Sun
- 27. Exercise
- 28. Sleep
- 29. Laughter raises endorphins the most
- 30. “To kill cravings, you must flood your body with nutrition” Dr Gabriel Cousens MD
- 31. Killing sugar cravings Flood your body with nutrition Vitamins B3, B6 and Vitamin C help kill cravings for sugar, says Dr Abram Hoffer Ideal dose according to Hoffer is to start on 2g of each per day and increase slowly until you find the optimal dose for you
- 35. Killing cravings Ingest a maximum amount of nutrition Raw dark leafy greens one of the highest sources of nutrition But who wants to eat 2 bunches of dark leafy greens raw?
- 36. Green Smoothies Blend together dark leafy greens + your favourite fruit + water Greens: kale, collard, swiss chard, beet tops, bok choy, sprouts, spinach, romaine, arugula, parsley...any green Blend with: berries, apples, cucumber, lemon, grapefruit, etc... Add superfoods like spirulina
- 37. Green juices Juice yourself or buy at a juice bar (Jamba juice, Booster Juice...) Ex) Celery, cucumber, grapefruit, green pepper, kale, lemon, apple, ginger Avoid pure fruit juice / pure carrot juice / pure beet juice --> very high in sugar
- 38. Spirulina
- 41. Which "diet" foods actually make you gain weight over time Diet coke Fat-free yogurt Aspartame High fructose corn syrup Caused rates to gain weight faster and have a harder time losing weight after Artificial sweeteners Toxins Anything which interferes with digestion
- 42. "Our bodies make predictions on what to prepare to digest based on taste and how food feels in our mouth.” When something tastes sweet or fatty, our body gears up to digest a high density of calories, stimulating the metabolism and triggering a chain of hormonal secretions to process the fat, calories, and nutrients. "When we get cues that something is fatty, but no calories arrive -- like with fat substitutes -- our body gets confused. This confusion can make the body stop preparing to digest fatty food when it does come." Professor Susan E Swithers, Purdue University, Department of Psychological Sciences
- 43. Candida is a problem Sugar is chief nutrient for Candida Avoid milk: high lactose content Lactose is a sugar ( “ose” molecule) Promotes growth of candida Candida depresses the immune system
- 44. Alcohol Exasperates Candida Alcohol contains lots of sugar Severely deranges intestinal flora in gut Causes digestive issues Depletes body of vitamins & minerals Intestinal permeability to toxins & macromolecules Increases free radical damage
- 45. Diabetes is Reversible Type II is reversible through lifestyle Doesn’t matter how long you’re diagnosed Some genetic factors but mostly environmental Diet of refined carbs, sugar, no fibre, lack of exercise + obesity leads to Diabetes
- 46. Stay away from cold cuts Smoked or cured meats contain N-nitroso- compounds, a similar structure to streptozotocin, known to induce diabetes in animal studies Destroys beta-cells Chromium (trace mineral) regulates blood sugar Sensitivity of cells to insulin
- 48. Primary = wear & tear, occurs in 50s and 60s Degenerative changes by stressing collagen matrix, the support structure of cartilage Damage to cartilage results in release of enzymes that destroy cartilage components
- 49. With aging, we decrease our ability to restore & synthesize normal cartilage structures Secondary = inherited abnormalities, trauma, surgery, fractures, rheumatoid arthritis, gout, septic arthritis
- 50. Hormones can trigger Increased estrogen = more cartilage erosion Decreased testosterone causes stiffness
- 51. Can be halted & reversed Aspirin inhibits cartilage repair Nightshades trigger (tomatoes, potatoes, eggplant) Antioxidants protect against damage Might need to avoid
- 52. Helpful supplements Glucosamine sulfate Chondroitin sulfate (poorly absorbed) Vitamin C (collagen increase + antiox) Omega 3s (anti-inflammatory) Boron & Devil’s Claw (herb)
- 53. Topically applied menthol or capsaicin preparations can reduce pain Exercise, exercise, exercise Weight - excess weight increases joint pressure causing destruction Diet rich in vitamins & minerals Correct underlying endocrine imbalance or liver dysfunction
- 54. Increasing sleep to 8 hours per night will burn fat
- 55. Which foods contribute to a flat stomach Anything with Vitamin C Green tea levels insulin t Cinnamon L o we r s less fa tores S rn fat Hot chilli peppers He lps bu Grapefruit
- 56. Slowing aging with food Vitamin C creates collagen Highest food sources: kale, collard, berries, red pepper, citrus, camu camu berry, acerola berry, sprouted chickpeas, sauerkraut (fermented cabbage) Vitamin E maintains skin elasticity Essential Fatty Acids keep cell walls strong
- 57. Schizophrenia can be significantly improved with Orthomolecular Medicine
- 58. Gluten and Schizophrenia Higher incidence of celiac disease Increased immune sensitivity to gluten For some, drastic reduction if not full remission of schizophrenic symptoms after gluten withdrawal Other allergens: dairy, corn, sugar Sources: John Hopkins School of Medicine, Cornell Med School, University of Texas, Swallowsnest Court Hospital (UK)
- 59. Questions? paramedicals@beneplan.net 1.800.387.1670 x226
Editor's Notes
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- http://jech.bmj.com/content/early/2011/01/21/jech.2010.111955.short?rss=1 \n
- University of Connecticut did a study: divided students into 2 groups. group 1, they had them take a test. group 2, they had them take the exact same test....but 1 hour before, they had them drink 1 can of coke. within 30 minutes, they noticed some cognitive decline and once they took the test 1 hour after ingestion, they made twice as many mistakes on the test as the kids who did not drink the coke. \n\n\n
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- http://articles.nydailynews.com/2008-12-12/entertainment/17912875_1_sugar-dopamine-sweet-addiction \n\nHungry rats that binge on sugar provoke a surge of dopamine in their brains. After a month, the structure of the brains of these rats adapts to increased dopamine levels, showing fewer of a certain type of dopamine receptor than they used to have and more opioid receptors. These dopamine and opioid systems are involved in motivation and reward, systems that control wanting and liking something. Similar changes also are seen in the brains of rats on cocaine and heroin.\n
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- http://www.msnbc.msn.com/id/21257751/ns/health-skin_and_beauty/t/face-facts-too-much-sugar-can-cause-wrinkles/#.Tz2I9MVWq_0 \n
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- http://www.msnbc.msn.com/id/21257751/ns/health-skin_and_beauty/t/face-facts-too-much-sugar-can-cause-wrinkles/#.Tz2I9MVWq_0 \n
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- Laugh\n
- Laugh\n
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- vitamins such as B3, B6, Vitamin C, and others, to effectively kill off any cravings for alcohol\n
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- Sprouts contain many minerals, which is important because non-organic produce is grown in mineral-deficient soil (Source: United States Department of Agriculture).\n
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- Researchers at the University of Texas Health Science Center at San Antonio even concluded that people who drink artificially sweetened drinks gained more weight than those who didn't, and blame it on the fact that those drinks often make you crave the real thing. in that study, for every can of diet soda people consumed each day, there was a 41% increased risk of being overweight. Read more: http://www.time.com/time/health/article/0,8599,1711763,00.html#ixzz1mZI79bL3 \n\n--\nIn a series of experiments, scientists at Purdue University compared weight gain and eating habits in rats whose diets were supplemented with sweetened food containing either zero-calorie saccharin or sugar. The report, published in Behavioral Neuroscience, presents some counterintuitive findings: Animals fed with artificially sweetened yogurt over a two-week period consumed more calories and gained more weight — mostly in the form of fat — than animals eating yogurt flavored with glucose, a natural, high-calorie sweetener.Read more: http://www.time.com/time/health/article/0,8599,1711763,00.html#ixzz1mZHuwPIX \n--\n\nIn a new study released today by Purdue University, researchers found that rats who were fed Olean-containing potato chips as part of a high-fat diet ate more overall and gained more weight than those who were fed a high fat diet and regular, full-fat potato chips. \n\nOlean is the brand name for Olestra, a calorieless, fat-free fat-substitute discovered accidentally by Procter & Gamble in 1968. Olestra was approved for use as a food additive in snack foods in 1996 and soon after became famous for its negative gastrointestinal side effects, including intense diarrhea and anal leakage. \n\n"Our bodies make predictions on what to prepare to digest based on taste and how food feels in our mouth," Swithers said. When something tastes sweet or fatty, our body gears up to digest a high density of calories, stimulating the metabolism and triggering a chain of hormonal secretions to process the fat, calories, and nutrients. \n\n"When we get cues that something is fatty, but no calories arrive -- like with fat substitutes -- our body gets confused," Swithers said. "This confusion can make the body stop preparing to digest fatty food when it does come." \n\nhttp://abcnews.go.com/Health/Diet/eating-fake-fat-makes-real-fat-olestra-study/story?id=13893613#.Tz1AhsVWq_0 \n\nhttp://www.nature.com/oby/journal/v16/n8/full/oby2008284a.html \n
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- Causes: influx of bacteria not native to the body, simple carbohydrates, sugar, antibiotics \n Disturbs the normal flora (bacteria) and results in overgrowth of Candida cells causing symptoms of infection\n Upset ratio of good bacteria and bad bacteria in the GI tract \n "One’s diet creates an acid situation which activates a fermentation process in the body creating bacteria, fungus and mold that grow out of our own tissues." - Dr. Gabriel Cousens M.D\n Candida (yeast, bacteria) feeds on sugar\n
- One way to kill sugar cravings is to balance the gut with good bacteria\n Taking probiotics (good bacteria) can help\n Fermented foods (sauerkraut, kimchi, kefir, pickled vegetables, kombucha, miso)\n Supplements\n
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- http://www.glamour.com/magazine/2009/02/lose-weight-while-you-sleep \n
- 5. Vitamin C\nVitamin C is essential in the process of creating cartinine, a substance which turns fat into fuel.\nDr Mehmet Oz and Dr Michael Roizen reported a study recently where two groups of participants were observed while exercising on treadmills. The group which did not have adequate levels of vitamin C burned 25% less fat than the group that did have adequate levels of vitamin C. To learn more about how much vitamin C you should be getting, view this accompanying article.\n6. Green tea\nGreen tea contains catechins, an anti-oxidant which helps break down fat and lower insulin levels. A Japanese study found that after 12 weeks of drinking the equivalent of 6 bags of green tea every day, the men reported a drop in body fat and body-mass indexes.\n7. Cinnamon\nCinnamon is also a source of catechins, which lower insulin and help the body to catabolize fats. However, sprinkling the spice on dessert foods or sugary breakfast foods will not do any good – view a healthier recipe for apple crumble at the end of this article.\n8. Hot chili peppers\nHot peppers contain capsaicin, which helps to suppress appetite. In another Japanese study of 13 women, those who ate breakfast foods with chili ate less calories later on at lunchtime.\n9. Grapefruit\nPhytochemicals in the fruit help to decrease insulin levels. The Florida Department of Citrus conducted a study in which participants were fed 1 serving (half a grapefruit), 3 times a day, for 12 weeks. On average, participants lost 3.6 pounds without altering their diets or exercises.\n
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- Dr Russell Blaylock MD: Lecture on Nutrition and Behaviour\nThis is truly a must-watch – here is where he summarizes the Scandinavian work about schizophrenics improving on a diet free of their food allergies (commonly gluten, dairy, sugar or corn). He talks about it roughly a third to a half way through. \nhttp://video.google.com/videoplay?docid=2963728494205235281#\n \nIn terms of studies...\n  \nFrom John Hopkins School of Medicine\n \nIncreased immune sensitivity to gluten has been reported in schizophrenia\nhttp://www.ncbi.nlm.nih.gov/pubmed/20471632\n \nThere`s a higher incidence of celiac disease among schizophrenics\nhttp://www.ncbi.nlm.nih.gov/pubmed/19494248\n \nA drastic reduction, if not full remission, of schizophrenic symptoms after initiation of gluten withdrawal has been noted in a variety of studies. However, this occurs only in a subset of schizophrenic patients.\nhttp://www.ncbi.nlm.nih.gov/pubmed/16423158\n \nCornell Med School\n \nThere`s a growing body of research linking schizophrenia to celiac disease (gluten intolerance) but it appears differently than in non-schizophrenics and more research needs to be done.\nhttp://www.ncbi.nlm.nih.gov/pubmed/19748229\n \nCatholic University Med Department, Italy\n \nA 33-year-old patient, with pre-existing diagnosis of 'schizophrenic' disorder, came to our observation. A gluten-free diet was started, resulting in a disappearance of psychiatric symptoms…dysfunction of frontal cortex disappeared after a gluten-free diet.\nhttp://www.ncbi.nlm.nih.gov/pubmed/9408073\n \nSwallowsnest Court Hospital, UK\n \nA higher national dietary intake of refined sugar and dairy products predicted a worse 2-year outcome of schizophrenia.\nhttp://www.ncbi.nlm.nih.gov/pubmed/15123503\n \nUniversity of Texas\n \nOlder schizophrenic outpatients tended to have more irregular blood sugar or prediabetes.\nhttp://www.ncbi.nlm.nih.gov/pubmed/20808110\n
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