I want to be healthy.What should I eat?

HEALTHY FOOD CHOICES

“Eat food. Not too much. Mostly plants.” ― Michael Pollan, In Defense of Food: An Eater's Manifesto

Naturopathic Doctors (NDs)• Licensed Primary Care Providers

in the state of California• NDs attend one of the six

accredited naturopathic medical schools. • NDs are experts in natural

medicines• NDs use natural therapeutics

(Botanicals/herbs, Clinical nutrition, Homeopathic medications, Supplements, and medications as needed. • The word “Naturopath” can be

used by anyone. • Information presented is for

informational purposes only. Please consult your doctor for medical advice.

Naturopathic Medicine Principles

Disclaimer• Information provided today is not meant to•Diagnose•Treat•Or replace the opinion of a medical professional

What we’re talking about today

•Why eat organic?• Stanford Study• Labeling• GMO’s• Fish• Milk• Meat• Fats•Water•What you can do• Resources

Why eat organic?

Why eat organic?Blueberries

• 38% Boscalid – possible carcinogen• 33.7% Pyraclostrobin – bee toxin (slight)• 19.9% Cyprodinil • 19.1% Iprodione – known carcinogen, suspected hormone disruptor• 17.5% Captan – known carcinogen• 15.5 % Tetrahydrophthalimide (THPI)• 15.2% Fludioxonil – bee toxin (slight)• 13.5% Carbendazim (MBC) – bee toxin (slight), known carcinogen, suspected hormone disruptor• 12.2 % Fenbuconazole – probable carcinogen, suspected hormone disruptorwww.whatsonmyfood.org

Boscalid Residue in Blueberries

1. Tests for any given food are often conducted in multiple years. In all cases WhatsOnMyFood shows only the most recent test year. The test results for Blueberries come from test year 2008.2. All pesticide residue results on this page and elsewhere on the WhatsOnMyFood website were obtained by the United Stated Department of Agriculture (USDA) Pesticide Data Program (PDP).3. Punzi, JS, Lamont, M, Haynes, D, Epstein, RL, USDA Pesticide Data Program: Pesticide Residues on Fresh and Processed Fruit and Vegetables, Grains, Meats, Milk, and Drinking Water, Outlooks on Pesticide Management, June, 2005. Available online.

Stanford Study

•Meta-analysis of 237 studies• 17 studies • populations consuming organic and conventional diets

• 223 studies • Nutrient levels

• Bacterial, fungal, pesticide contamination

• Did not include• Long-term health studies of people consuming either

• Results• Organic produce: 30% lower risk of pesticides – but conventional

foods well within limits

• Lower levels of pesticides in “organic” children’s urine

• Found no consistent evidence that organically grown food was more nutritious

Sept 4th 2012 Annals of Internal Medicine

Benefits of eating organic• Reducing pesticide exposure• To our bodies• To the environment

• More nutrients?• Based on ground cover,

maturity of organic farm, weather, farming methods

• Taste• Environmental responsibility• Human rights• Pesticide exposure to farmers/

farm workers

Dirty Dozen Clean Fifteen

1. Apples2. Celery3. Bell peppers4. Peaches5. Strawberries6. Nectarines (imported)7. Grapes8. Spinach9. Lettuce10.Cucumbers11.Blueberries (domestic)12.Potatoes

1. Onions2. Sweet corn3. Pineapples4. Avocado5. Cabbage6. Sweet peas7. Asparagus8. Mangos9. Eggplant10.Kiwi11.Cantaloupe (domestic)12.Sweet potatoes13.Grapefruit14.Watermelon15.Mushrooms

Environmental Working Group

Produce labels

Misleading Labeling

100% Organic: • Must contain 100 percent organically produced

ingredients (excluding water and salt). This is the only label that certifies a completely organic product AND completely GMO-free ingredients.

Certified Organic / USDA Organic / Organic: • At least 95 percent of content is organic by

weight (excluding water and salt). The <5% remaining ingredients must consist of substances approved on the USDA’s National List. GMOs are NOT on this list, so these products are also usually GMO-free.

Made with Organic: • Up to 70% of the ingredients are organic. These

products can NOT carry a “USDA organic” label and are NOT typically GMO-free.

European Organic• All goods meet or exceed EU Organic Farming Regulations• At least 95% of the product's ingredients of agricultural origin have been organically produced• Farms must undergo two year conversion period• The product complies with the rules of the official inspection scheme – subject to inspections• The use of GMOs and products manufactured from GMOs is prohibited.

GMO vs non-GMO•Environment, Human Health, Economic concerns•GMO foods in the current food supply•The “big four”• Soy• Corn• Cotton• Canola

•Others• 80% of Hawaiian papaya• Sugar (sugar beet: 95% of domestic is GM)• Cheese Non-GMO Shopper’s Guide at:

truefoodnow.org

Scientific studies on GM foodsNo impact

Effect of genetically modified plants on the development of rat progeny

Gig Sanit. 2011 Nov-Dec;(6):73-7. Tyshko NV, et al.• GM maize used in three

generations of rats• Both prenatal and postnatal

development of rat offspring revealed no effect of GM maize as compared to the isogenic control. • “dietary intake of the given

amount of GM maize had no impact on rat progeny development.”

Impact

The effect of multigenerational diet containing genetically modified triticale on immune system in mice.

Pol J Vet Sci. 2010;13(3):423-30. Krzyżowska M, et al.• Transgenic triticale grain

resistant to BASTA herbicide (experimental) given to 5 generations of mice.• Fifth generation mice:

enlarged lymph nodes, increased white blood count, decrease in percentage of T cells, B cells. Increased IL-2, decreased IL-6.

Benefits of GMO?•Growing world population will need adequate food supply•Food will need to be• Pest resistant•Disease resistant•Herbicide tolerant• Cold tolerant•Drought tolerant

•Golden Rice•Phytoremediation

Fish Food•Low levels of contaminants•Mercury• Industrial chemicals (PCB’s, dioxins)• Pesticides (DDT)

•Omega-3s•Sustainably fished•Farm vs wild caught

• Monterey Bay Aquarium • Seafood Watch

• Environmental Defense Fund• Seafood Selector

EDF Seafood Selectorseafood.edf.org

Hormones in milk• rBGH: Recombinant Bovine Growth Hormone

• Not allowed on the market in: Canada, Australia, New Zealand, Japan, Israel, EU

• Increases IGF-1 in milk• Higher blood levels show increased risk for breast, prostate cancer in humans

• Not denatured by pasteurization

• Unclear evidence if hormones destroyed in the human digestive system

• More antibiotics given due to higher # of mastitis cases in rBGH cows

•Meat• 2003: 17-beta estradiol found in beef

• Hormones found in waterways and

nearby wild fish

Average US milk intake: 20.4 gallons/yr

Average US beef intake: 207.7 lbs/yr

Organic meat• The animal must be born and raised on pastureland that has been certified to be free of synthetic pesticides, fertilizers and other amendments• All the feed that the animal receives must also be certified as organically grown grasses and grains• Never given antibiotics• Never given hormones• Ready access to open pasture• Different than “grass-fed”

Grass-fed meat• Lower in saturated fat• Higher in nutrients• Beta-carotene• Vitamin E• Omega-3 fatty acids

• May or may not be organic

Label• American Grassfed Association• Raised entirely on grass• No hormones• No antibiotics

Healthy Fats

Unsaturated

Cis Fats

MonounsaturatedOlive, avocado, sunflower

PolyunsaturatedFlaxseed, fish

Trans Fats

Saturated

Animal SourcesMeat, butter, cheese

Plant SourcesCoconut

Healthy Fats

Water• How much water should I drink?

• Calculation

• Other factors• Exercise• Hot , dry, or high elevation• Illness• Pregnancy/breast feeding

Weight in pounds 2

ounces of water to drink

What can you do?•Educate yourself•Medical resources•Nutrient absorption testing•Risk assessment•Toxin & Heavy metal testing

•80/20 Rule•Concentrate on eating whole, unprocessed/ minimally processed foods

“Don’t eat anything with more than five ingredients, or ingredients you can't pronounce.” – Michael

Pollan

Resources•whatsonmyfood.org•The Dirty Dozen – Environmental Working Group•Non-GMO Shopper’s Guide at truefoodnow.org•Seafood Watch – Monterey Bay Aquarium•EDF Seafood Selector at seafood.edf.org•Spectrum Organics Oil at spectrumorganics.com

Thank you!!