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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. Almost Immortals and their Longevity Formula 5 Things You Should Know

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healing principles of food

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

slide2

AlmostImmortals and their Longevity Formula

  • 5 Things You Should Know
  • About Your Body, Sleep, Stress and Health
  • Healing Principles of Food
slide3

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

Alberta Lea, MN

Sardinia, Italy

Loma Linda, CA

Okinawa, Japan

Ikaria, Greece

Nicoya Peninsula, Costa Rica

five blue zones
Five Blue Zones

What 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

slide5

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

Find your own “time of rest”

Maintain a healthy body mass index (BMI)

Get Moderate Exercise Regularly

Birds of a feather flock together

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.

Give Something Back

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.

Eat An Early Light Dinner

Put more Plants in you Diet

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.

slide7

Oats, dairy, kale, cabbage, herbs, fish, fowl and game

Kefir

Tea

Rye ,Millet, spelt, barley, buckwheat

Fish, Garlic, Rice, Tubers, Cabbage and turnips, Onions, Garlic

Wild- animals, greens, grains, fruits, Nuts

Fish

Fruit, Fish, Fat from coconut and animals

Millet, Vegetables, Palm fruit and oil

Corn, Beans, Fruits, vegetables, game, fish

Wild Plants and Animals

slide8

5Things You Should Know

About Your Body

And the Healing Principles of Food

slide9

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….
quenching inflammation with food
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)
your gut
Your Gut
  • 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 gutmake 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

Digestive Enzymes

Probiotics – Fermented foods

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

Others – Clarified Butter, Coconut Oil, Nuts, Seeds

slide12

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
slide13

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)
modern science supports the powerful 5000 year old wisdom 5 steps to a healing plate
Modern Science supports, the Powerful5000year old wisdom!5 Steps to a Healing Plate:

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

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

Vegetablessuch 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.

Beans, Peas, Lentils and other Legumesand 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

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

sPICES, hERBS, bEANS, pEAS, lEGUMES, wHOLE gRAINS, hEALING oILS, gARLIC, oNIONS, cABBAGE, cAULIFLOWER, tURNIPS, mUSTARD gREENS

slide15

Your Plate

1-1 ½ cups

Dal, Handavo, Dhokla, Adai, Iddli, Dosa, Uttapam

Beans

& Legumes

Vegetable

Yogurt

Also as Raita, Kadhi etc

Vegetable

Rice

Garlic Chutney, Mint-Cilantro Chutney, Coconut Chutney

  • 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!

Roti/Bhakri

Garlic Chutney, Mint-Cilantro Chutney, Coconut Chutney

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

Ancient Wisdom, Modern Solutions

slide16

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

Ancient Wisdom, Modern Solutions

slide17

2

Vegetables and Fruits

  • Daily: 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

slide18

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

slide19

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.
slide20

4

What is a whole grain?

Bran: Fiber, B vitamins and minerals

Germ: antioxidants, vitamin E,

B vitamins and healthy fats

Endosperm: carbohydrates and protein

Processed grains have been stripped of the bran and germ.

Grains

  • 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

Ancient Wisdom, Modern Solutions

slide21

5

Spices

  • 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

Ancient Wisdom, Modern Solutions

slide22

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

slide23

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

slide24

Fats

&

Sweets

Vegetables and Fruits

Herbs and Spices

Low Fat Dairy

Herbs & Spices

Beans and Legumes

Low –Fat Dairy

Whole Grains

WholeGrains

Beans and Legumes

Vegetables and Fruits

Ancient Wisdom, Modern Solutions

slide25

Roots

¼ - ½ Cup

Beets

Burdock

Carrots

Celery root Elephant Yam

Horserad.

Jerusalem Artichoke

Parsnips

Your Plate

Other Vegetables

1-2 cups

Artichoke

Asparagus

Avocado

Bean sprouts

Beans, string

Celery

Cucumber

Eggplant

Endive

Escarole

Fennel

Lettuce, dark green

Mushrooms

Okra

Parsnips

Peppers, all colors

Pumpkin

Radicchio

Snow peas

Spinach

Squashes

Swiss Chard

Tomatoes

Vegetable tomato juice

Zucchini

Crucifers

½ -1 Cup

Arugula

Bok choy

Broccoli

Broccoli rape

Brussels sprouts

Cabbage, all types

Cauliflower

Collard Greens

Daikon

Kale

Kohlrabi

Mustard Greens

Radishes

Radicchio

Rutabaga

Turnips with greens

Watercress

Lentils , Beans , Peas

½ -1 Cup

Every kind – Adzuki, Black, Black-eyed peas, Cannelloni, Garbanzos, Kidney, Lima, Moong, Pinto, Split Peas ,Soy (edamame, miso, tempeh)

Fermented Foods – 1-4oz per meal –e.g. Sauerkraut, Pickles, Miso, Kefir, Tempeh, Sourdough bread

ALL

Herbs Spices

2 tsp

Black Pepper

Cilantro

Cinnamon

Cumin

Oregano

Mint

Parsley

Rosemary

Turmeric

Whole Grains ½ -1 Cup

Amaranth

Barley

Brown rice

Buckwheat –Kasha, Soba

Millet

Oats - Steel cut, or rolled

Quinoa

Sprouted grain breads,

tortillas, pasta

Roots and Tubers

Sweet Potatoes, Yams

Potatoes

Alliums

¼ - ½ Cup

Chives

Garlic

Leeks

Onions, all types

Scallions

Shallots