25
Healing Principles of Food The Science and Lessons from Culinary Traditions of the Healthiest and Oldest People in the World Vilasi Venkatachalam, M.Sc., MS, RD, CLT

Healing Foods and Healing Life (1)

Embed Size (px)

Citation preview

Page 1: Healing Foods and Healing Life (1)

Healing Principles of Food

The Science and Lessons from Culinary Traditions of the Healthiest and

Oldest People in the World

Vilasi Venkatachalam, M.Sc., MS, RD, CLT

Page 2: Healing Foods and Healing Life (1)

Almost Immortals and their Longevity Formula

5 Things You Should Know About Your Body, Sleep, Stress and Health

Healing Principles of Food

Page 3: Healing Foods and Healing Life (1)

The term "Blue Zones" takes its name from the blue ink Belgian demographer Michel Poulain used to circle an area of long-living Sardinians

on a map

Loma Linda, CA

Alberta Lea, MN

Ikaria, Greece

Sardinia, Italy

Nicoya Peninsula, Costa Rica

Okinawa, Japan

Page 4: Healing Foods and Healing Life (1)

Five Blue ZonesWhat did they eat?

• Sardinia, Italy: Bread, Cheese, Wild greens, Wine

• The islands of Okinawa, Japan: Rice, Fermented soy – Miso, Natto, vegetables – Crucifers, Bitter Melon, Turmeric, Mugwort, Seafood and Teas

• Loma Linda, California: Seventh-day Adventists - Plant-based diet based on the bible

• Nicoya Peninsula, Costa Rica: Corn, beans, plantains, eggs (Hospital menu was made with healing foods!)

• Ikaria, Greece: The highest percentage of 90 year-olds on the planet - nearly 1 out of 3 people make it to their 90s. Herb teas all day long – Wild Mint, Spleenwort, Purple Sage, Rosemary, Artemisia

Meal - Little Bread, goat’s milk, olives, feta cheese, homemade wine

150 types of wild greens for salads and PIES!

Common Denominators… Moved Naturally

Eat mainly plants

Put Family First

Strong Community and social connections

Faith

http://www.youtube.com/watch?v=W92F-iTImG4

Page 5: Healing Foods and Healing Life (1)

Loma Linda’s Blue Zone Secrets Loma Linda, California has the highest concentration of Seventh Day Adventists.

1.Find your own “time of rest”

2.Maintain a healthy body mass index (BMI)

3.Get Moderate Exercise Regularly

4.Birds of a feather flock together

5.Snack on Nuts – Adventists who ate at least five servings of nuts per week, cut their risk for heart disease in half. They also lived about two years longer.

6.Give Something Back

7.Eat Meat in Moderation – Many Adventists follow a vegetarian diet. The Protestant church is known for advocating a healthy, vegetable-based diet while abstaining from alcohol. 8.Eat An Early Light Dinner

9.Put more Plants in you Diet

10.Drink Plenty of Water – The AHS (Adventist Health Study), suggests that men members who drank 5 to 6 glasses of water per day had a 60-70% reduction in fatal heart attacks.

Page 6: Healing Foods and Healing Life (1)
Page 7: Healing Foods and Healing Life (1)

Oats, dairy, kale, cabbage,

herbs, fish, fowl and

game

KefirTea

Rye ,Millet, spelt, barley,

buckwheat

Millet, Vegetables, Palm fruit

and oil

Corn, Beans, Fruits,

vegetables, game, fish

Fish, Garlic, Rice, Tubers, Cabbage and

turnips, Onions, Garlic

Wild- animals, greens, grains, fruits, NutsFish Fruit, Fish,

Fat from coconut

and animals

Wild Plants

and Animals

Page 8: Healing Foods and Healing Life (1)

5 Things You Should Know About Your Body And the Healing Principles of Food

Page 9: Healing Foods and Healing Life (1)

Stress, Sleep, Sugar

Hormones – Insulin, Cortisol, Thyroid, DHEA, Estrogen, Progesterone, Testosterone

Inflammation

Your Gut

The Four Sentinels – Getting rid of toxins and wastes - Liver, Lung, Kidney, Small Intestines

The Largest Organ in Your Body and the consequences of neglecting it….

Page 10: Healing Foods and Healing Life (1)

Quenching Inflammation with Food

Studies show that we can dramatically lower our inflammatory load within 4 weeks if we eat 8 servings of fruits and vegetables.

Addition of herbs and spices increase the antioxidant potential of vegetables. e.g. adding 3g ( ½ tsp) of fresh marjoram to salad increases the antioxidant potential to 200%

Teas in all shades-green to black, and tisanes made up of chamomile, sage, ginger, hibiscus, star anise, cinnamon, nutmeg, milk thistle etc

Flax, Hemp, Chia and omega-3 supplements – Don’t have to eat fish to get Omega-3

1 tbsp of flaxmeal (~1.6g) – daily dose – 2 Tablespoons - Strongly recommend 7 walnut halves (~1.3g) 2 oz of wild salmon (~1.4g)2 sardines canned in tomato sauce (~ 1.3g)You can safely go up to 6 grams of omega-3 fatty acids (DHA + EPA)

Page 11: Healing Foods and Healing Life (1)

Your GutDigestive Enzymes

Probiotics – Fermented foods

Prebiotics – grains, oat bran, pectin, Onions, Bananas, Eggplant, Okra, Guar Gum

Others – Clarified Butter, Coconut Oil, Nuts, Seeds

• 60% of our immune system is in our gut…which means that this is the first site where the body recognizes and responds to intruders.

• Bacteria in the gut are our largest organ

• Leaky gut make the gut cells weak and pull the cell layer apart.

– Constant stress– Inadequate sleep– Assault by medications– Toxins, food additives, pesticides,– refined foods, refined sugars, trans fats– heavy metals– Food Sensitivities

Page 12: Healing Foods and Healing Life (1)

Getting rid of toxins and wastes - Liver, Lung, Kidney, Small Intestines

Most of our detoxification takes place in the liver, small intestine, lung and kidneys. The major load is carried by the liver .

When it cannot clear the waste, it spills back into the system causing inflammation and potential food sensitivities. We can increase volume and the efficiency of the liver by eating:

Bitter s - greens and other vegetables such as dandelion, endive, bitter melon

Crucifers such as cabbage, broccoli, broccoli rape, bok choy, Brussels sprouts, cauliflower, rutabaga, turnips with greens, radishes with greens, daikon (mooli), arugula, watercress, mustard greens, kale, collards…

Allium or lily family vegetables such as onions, garlic, scallions, chives, shallots, leeks…

Spices and herbs such as parsley, cilantro, milk thistle, grape, turmeric, rosemary, oregano, thyme, lemon zest, sage, ginger etc

Condiments such as mustard, horseradish, pesto with parsley and basil

Page 13: Healing Foods and Healing Life (1)

Hormones – Stress, Sleep, Sugar

Create a lifestyle that prevents disruption of your hormones and neurotransmitters (thyroid, insulin, cortisol, melatonin, serotonin and dopamine) which throws off system controls for growth and metabolism.

Moderate Glycemic index foods such as whole grains cooked intact, beans, legumes, tubers and roots. Add spices such as cinnamon, fenugreek and fats like avocado, flax, tree nuts and coconut to further lower insulin resistance

Raw (unprocessed) cacao, medicinal mushrooms, sea kelp, acai, rosemary, turmeric are other superfoods that help

Omega -3 fatty acids in the form of fish, flax, nuts or supplements

Theanine and EGCG from black and green teas (used as mood modulators in Japan)

Sunlight for Vitamin D

Sleep 8-10 hours to bring cortisol down and synthesize melatonin

Manage thoughts that become cortisol, and add to inflammation and insulin resistance (stress)

Page 14: Healing Foods and Healing Life (1)

sPICES, hERBS, bEANS, pEAS,

lEGUMES, wHOLE gRAINS,

hEALING oILS, gARLIC, oNIONS,

cABBAGE, cAULIFLOWER,

tURNIPS, mUSTARD gREENS

1. Oils, unrefined, with rich aroma from Olive, Peanut, Sesame, Mustard, Coconut, Rice Bran, Walnut in small amounts…adds antioxidants that protect from inflammation, heart disease, cancer, arthritis…

2. UNLIMITED amount of Spices and Herbs… just 2 teaspoons a day will protect your heart, liver, brain and joints from disease

3. Vegetables such as garlic, onions, cabbage, cauliflower, mustard greens and other leafy vegetables, radishes, okra, eggplant, guar (cluster beans) protect the liver and other organs such as your eyes and heart… A clove of garlic is a serving! Eat 1-2 cloves of garlic and 2 cups of vegetables daily.

4. Beans, Peas, Lentils and other Legumes and low-fat dairy such Yogurt/Buttermilk daily… along with calcium, yogurt also adds good bacteria. Beans, legumes and vegetables provide food for it to grow. Together they keep the colon healthy. Beans and Legumes turn down cholesterol production, keep blood sugar stable and protect from cancer

5. Whole Grains and Flours such as wheat, rice, millet, sorghum, amaranth…commonly known as Jowar, Bajra, Raagi, Rajgheera provide important minerals and vitamins involved in producing fuel for the cells , fiber which prevents cancer, heart disease and turns down cholesterol production

Modern Science supports,

the Powerful 5000 year old wisdom!

5 Steps to a Healing Plate:

Page 15: Healing Foods and Healing Life (1)

Beans &

Legumes

Vegetable

Yogurt

Vegetable

Roti/Bhakri

Rice

Garlic Chutney, Mint-Cilantro Chutney, Coconut Chutney

Also as Raita, Kadhi etc

1-1 ½ cupsDal, Handavo, Dhokla, Adai, Iddli, Dosa, Uttapam

Whole wheat flour, enriched with Besan; Bhakri with Jowar and Bajri

• 2 cups cooked – 4 servings

•Add spices to increase the antioxidant potential

• 1-2 cloves of garlic daily

•Potatoes are not vegetables but are full of nutrients!

Garlic Chutney, Mint-Cilantro Chutney, Coconut Chutney

Your Plate

Ancient Wisdom, Modern Solutions

Page 16: Healing Foods and Healing Life (1)

AVOID OR ELIMINATE: High Fructose Corn Syrup

Hydrogenated or Partially Hydrogenated Oils – including Vanaspati, Dalda, I can’t believe its not Butter, Promise. Avoid corn oil, soybean oil

Artificial Sweeteners, additives, food coloring

Processed food – white flour, white sugar

LIMIT: Salt

Fat – 2 tablespoons of good fat and 8-10 nuts per day

1

Ancient Wisdom, Modern Solutions

Page 17: Healing Foods and Healing Life (1)

2Vegetables and

FruitsDaily: 2-3 cups a day

1-2 cloves of garlic 2 -3 cups of vegetables

Cabbage, Cauliflower, Broccoli, Mustard Greens, Radishes, Brussels Sprouts – at least half a cup daily

1-2 teaspoon of oil with the vegetables A lot of herbs and spices – e.g. turmeric , cilantro, ginger,

garlic, onions (all colors),

Potatoes are not vegetables but have many nutrients!

1-2 fruits per day – Limit Fruit Juices

Ancient Wisdom, Modern Solutions

Page 18: Healing Foods and Healing Life (1)

3 Beans and Legumes

High Fiber ~15 g dietary fiber per cup!

High Resistant and Slowly Digested Starch

Vegetable Protein ~23% protein

Low Fat ~1%

Low Glycemic Index (GI)

High Vitamins and Minerals –Folate, B Vitamins, Selenium Compounds like Phytates, Trypsin Inhibitors etc that

prevent cancer, heart disease and diabetes

Ancient Wisdom, Modern Solutions

Page 19: Healing Foods and Healing Life (1)

A special note on beans…moods, memories and sleep

Beans have Arabinose that decrease the absorption of sugar and keep the amount absorbed low and steady.

Add at least ½ -1 cup of beans, lentils and peas daily. It will provide soluble fiber, minerals, protein as well as retard glucose absorption from the gut.

It also has special compounds like saponins and lignans that protect us from inflammation and cancer.

The B vitamins and minerals support the hormones and neurotransmitters responsible for satiety, calm and sleep.

Page 20: Healing Foods and Healing Life (1)

4 Whole, unprocessed grain or flour ground from the whole grain

Don’t remove the bran

Use different kinds of grains -Rice, Wheat, Bajra, Jowar, Makkai, Amaranth (Rajgeera)

Enrich flours with bean flours for increasing protein content

Grains

What is a whole grain?

Bran: Fiber, B vitamins and mineralsGerm: antioxidants, vitamin E, B vitamins and healthy fatsEndosperm: carbohydrates and proteinProcessed grains have been stripped of the bran and germ.

Ancient Wisdom, Modern Solutions

Page 21: Healing Foods and Healing Life (1)

5 All spices have medicinal properties and decrease inflammation

Special Mention:

Turmeric

Black Pepper

Ginger

Chilli Powder (Cayenne)

Ajwain (Bishop’s Weed) smells like Thyme

Cumin, Coriander, Fenugreek

Spices

Ancient Wisdom, Modern Solutions

Page 22: Healing Foods and Healing Life (1)

Key Medicinal Properties of Spices (Medicinal Seasonings – Dr. Keith Scott)

Antioxidant - Allspice, cinnamon, clove, garlic, ginger, lemon balm, oregano, peppermint, sage, thyme, sumac (Although all spices contain antioxidants, the above spices are the richest sources of these vital compounds.)

Anticancer - Anise, basil, black pepper, caraway, citrus, cloves, fennel, garlic, ginger, green tea, mustard, rosemary, soy, turmeric

Blood Lipid Control - Caper, cinnamon, citrus, coriander, fenugreek, garlic, ginger, grape, oregano, rosemary, soy, star anise, thyme

Blood Thinning -Caper, cinnamon, coriander, fenugreek, garlic, ginger

Blood Glucose Control - Cloves, ginger, onion, oregano, rosemary, thyme

Anti-inflammatory - Bay leaf, black pepper, garlic, ginger, green tea, oregano, rosemary, thyme, turmeric

Antimicrobial - Allspice, anise seed, basil, bay leaf, black pepper, capsicum, cardamom, celery seed, cinnamon, clove, coriander, cumin, dill, fennel, garlic, ginger, lemon grass, marjoram, mint, mustard, nutmeg, onion, oregano, parsley, rosemary, sage, tarragon, thyme

Immunomodulation - Black pepper, garlic

Toxin neutralization - Caraway, citrus, coriander, garlic, green tea, mustard, rosemary, turmeric

Bioavailability Enhancement - Black pepper

Synergism (they all work together for a much greater effect)- All spices and Herbs

Page 23: Healing Foods and Healing Life (1)

Other Super Foods• Yogurt

• Flax meal (Alsi)

• Fenugreek (Methi)

• Guvar

• Garlic

• Ginger• Ajwain

• Turmeric• Purslane (Lunia, Loni)

• Amla

• Tulsi (Holy Basil)• Green Tea

Purslane

Ancient Wisdom, Modern Solutions

Page 24: Healing Foods and Healing Life (1)

Vegetables and Fruits

Beans and Legumes

Whole Grains

Low Fat Dairy

Herbs &

Spices

Fats &

Sweets

Ancient Wisdom, Modern Solutions

Page 25: Healing Foods and Healing Life (1)

Whole GrainsWhole Grains ½ -1 Cup ½ -1 CupAmaranthAmaranthBarley Barley Brown rice Brown rice Buckwheat –Kasha, SobaBuckwheat –Kasha, SobaMilletMilletOats - Steel cut, or rolled Oats - Steel cut, or rolled QuinoaQuinoaSprouted grain breads, Sprouted grain breads, tortillas, pastatortillas, pasta

Roots and TubersRoots and TubersSweet Potatoes, YamsSweet Potatoes, YamsPotatoesPotatoes

Other Other VegetablesVegetables

1-2 cups1-2 cups

ArtichokeArtichokeAsparagusAsparagusAvocadoAvocado

Bean Bean sproutssproutsBeans, Beans, stringstringCeleryCelery

CucumberCucumberEggplantEggplantEndiveEndive

EscaroleEscaroleFennelFennel

Lettuce, Lettuce, dark greendark green

MushroomsMushroomsOkraOkra

ParsnipsParsnipsPeppers, all Peppers, all

colorscolorsPumpkinPumpkinRadicchioRadicchioSnow peasSnow peas

SpinachSpinachSquashesSquashes

Swiss ChardSwiss ChardTomatoesTomatoesVegetable Vegetable

tomato tomato juicejuice

ZucchiniZucchini

Alliums Alliums ¼ - ½ Cup¼ - ½ Cup

ChivesChivesGarlicGarlicLeeksLeeks

Onions, Onions, all typesall typesScallionsScallionsShallotsShallots

Crucifers Crucifers ½ -1 Cup½ -1 CupArugulaArugula

Bok choyBok choyBroccoliBroccoliBroccoli Broccoli

raperapeBrussels Brussels sproutssprouts

Cabbage, all Cabbage, all typestypes

CauliflowerCauliflowerCollard Collard GreensGreensDaikonDaikon

KaleKaleKohlrabiKohlrabiMustard Mustard GreensGreens

RadishesRadishesRadicchioRadicchioRutabagaRutabaga

Turnips with Turnips with greensgreens

WatercressWatercress

Roots Roots ¼ - ½ Cup¼ - ½ Cup

BeetsBeetsBurdockBurdockCarrotsCarrotsCelery Celery root root

Elephant Elephant YamYam

Horserad.Horserad.Jerusalem Jerusalem ArtichokeArtichokeParsnipsParsnips

Lentils , Beans , PeasLentils , Beans , Peas ½ -1 Cup½ -1 Cup

Every kind – Adzuki, Black, Black-eyed peas, Cannelloni,

Garbanzos, Kidney, Lima, Moong, Pinto,

Split Peas ,Soy (edamame, miso,

tempeh)

ALLHerbs Spices

2 tsp

Black PepperBlack PepperCilantroCilantro

CinnamonCinnamonCuminCumin

OreganoOreganoMintMint

ParsleyParsleyRosemaryRosemaryTurmericTurmeric

Your Plate