Popular dietary models Flashcards
Describe 5 important benefits of fasting
BDNF - (Brain derived neurotrophic factor) which helps to regrow damaged nerve tissue - therefore potential to increase mental acuity and alertness. Reduces stress hormones.
Normalises blood pressure
Reduce heavy metal toxins
Lose visceral adipose tissue
Promotes healthy ageing
Improves glycaemic control
Reduces inflammation and oxidative stress
Enhances cognition and mood
Improves overall emotional and physical wellbeing
Improves blood lipid profiles
Describe five contraindications of fasting
Pregnancy and breastfeeding
Infants
Severe liver, heart or kidney disease
Emaciation
Eating disorders
Prescription/recreational drugs e.g. parkinsons
Adrenal exhaustion
Diabetes
ALL FASTS OVER 48 HOURS SHOULD BE SUPERVISED BY A NATUROPATH
Why can there be a healing crisis when fasting and how can it be resolved
You can become more susceptible to the cold - so take warm baths/keep warm
Take the fast on a relaxing day
Carry out a six week lead-in programme, especially for first time fast.
Increase water to flush away waste - could use an enema to help flush away waste
What is meant by the 16/8 method of fasting
Eat within an 8 hour window
Why are fruit and veg fasts preferable to water
contain essential nutrients and can be alkalising
Describe a cleanse and rebuild fast
Drink fruit juice in the morning (cleansing) and vegetable juice in the evening (building). Organic!
What general guidance would you give to a client about fasting
Do the pre phase so prepare well, and break well, possibly over 3 day period.
Slowly build up.
Work it into your lifestyle and ensure it’s appropriately timed
Choose the fast that works for your individual needs
Try and make it nutrient dense - don’t break the fast with bad food!
What is involved in a six week pre-fast and what are the benefits
Reduce the toxic load so the side effects of the fast aren’t so great.
Week 1: no alcohol
Week 2: no caffeine, no alcohol
Week 3: meat
Week 4: dairy
Week 5: wheat
Week 6: sugar
(Alex Claims Matt Downed Whisky Shots)
During this time increase alkalising fruit and veg and ensure adequate water intake
What are the core principles of an arabic diet - main food and in moderation foods
whole grains, veg, fruit, beans, herbs, teas
moderation: meat, fish, seafood, no alcohol
What are the core principles of an african diet - main food and in moderation foods
veg, fruit, leafy greens, yams, sweet spuds, beans, rice
Moderation: fish, seafood, meat, eggs
What are the core principles of an Asian diet - main food and in moderation foods
veg, fruits, beans, nuts, legumes, spices, teas, rice
moderation: fish, shellfish, meat, poultry, eggs
What are the core principles of a Mediteranean diet - main food and in moderation foods
abundance of plant food - fruit, veg, whole grain, nuts, legumes. Olive oil principal fat
Moderation: red meat, fish and poultry, wine
What are the health benefits of a mediterranean diet
less heart disease, cancer, diabetes
Greater longevity
List four ways in which food has gone wrong - the industrialisation of food
fertilisers and pesticides widespread
food additives and preservatives - profit over health
calories over nutritional quality
eating habits shifted to fast food
lack of awareness of nutrition
What are the consequences of the undustrialisation of food
pesticide toxicity
water pollution
soil depletion
antibiotic resistance
chronic health conditions
junk food
Blood type diet: what is it and what categories are foods divided into
Blood type determines your diet, supplements and personality because it is the key to your body’s entire immune system.
Food divided into 3 categories:
1. high beneficial (medicinal)
2. neutral
3. avoid (poison)
Blood type diet: what foods are recommended for blood type O
eat meat, poultry, seafood, certain fruit and veg. high protein low carb
Avoid wheat and most grains
Incorrect eating leads to increased risk of ulcers and inflammatory diseases
Blood type diet: what foods are recommended for blood type A
fruits, veg, beans, seafood. High carb low fat
Avoid meat, dairy wheat
Incorrect eating increases cancer and heart diease
Blood type diet: what foods are recommended for blood type B
DAIRY EATING OMNIVORES
meat, beans fruit veg, dairy
avoid chicken pork wheat
Incorrect eating leads to slow growing viruses that attack the nervous system
Blood type diet: what foods are recommended for blood type AB
seafood, dairy, fruits, veg
Eat less red meat
Much of the Blood type diet theory is based on LECTINS (proteins) found on the surface of certain foods. What is it believed that lectins do
different lectins target different blood groups.
Cause disruption in the body including agglutination of blood, liver cirrhosis and kidney failure.
What are lectins and where are they found?
carbohydrate binding proteins naturally occurring in plants and high amounts in raw legumes and grains.
Why can lectins be harmful and what minerals can they bind to
most pass through the GIT without being digested or absorbed. But some bind to GI cells inciting inflammation.
Some bind with minerals impeding absorption, particularly Ca, Fe, Zn, P
What methods can be used to reduce the lectin content of foods
they are water soluble so soaking, cooking with wet high heat methods reduces content.
Sprouting legumes and grains.
Ketogenic diet: what is the macronutrient ratio
75% fat
20% protein
5% carbs
Ketogenic diet: why is the macronutrient ratio important
reduction in carbs changes the body’s primary fuel source from glucose to fat, putting the body into ketosis.
What is the process of producing ketones (simply)
fat is converted to ketones in the liver.
They’re transported to body tissues to enter the mitochondria for generation of ATP
ketones can cross the BBB to provide an alternate source of energy for the brain
Ketogenic diet: List key foods that can be eaten and must be avoided
Eat: meat, fatty fish, eggs, butter, cheese, creams, buts and seeds, oils, avo, low carb veg (green veg, toms, peppers)
Avoid: foods from flour, grains, foods with sugar, starchy veg, lactose rich dairy products
List 5 benefits of a Ketogenic diet
EPILEPSY - ketones decrease neuronal excitability and are anti convulsant
NEUROLOGICAL DISEASE - eg alzheimer’s. It’s neuroprotective due to increased ATP and reduced ROS in nervous tissue; increased synthesis of PUFAs (helps stabilise cell membranes); influences neurotransmitter activity in neurons
CANCER - research mainly on brain tumours - changes the preferred energy source of some cancer cells
CVD - improved triglyceride levels, Increased HDL and LDL size - lower atherogenic potential
T2DM - improves glycaemic control and insulin sensitivity
WEIGHT LOSS - lack of glucose decreases insulin, reduces lipogenesis and increasing lipolysis
Appetite suppressant due to modification of ghrelin and leptin
What are the disadvantages of a ketogenic diet
tachycardia, dehydration, acidosis, hypoglycaemia, constipation, kidney stones, artiritis
Key vit and mineral deficiencies
(pollyphenols and phytonutrients)
Dyslipidaemia and elevated cholesterol (high fat intake)
long term viability
Atkins diet: summarise the diet, its purpose and drawbacks
low carb, unlimited protein and fat.
Weight loss
After initial weight loss, carbs gradually reintroduced to determine tolerance for maintaining ideal weight.
LIMITED in fibre, excess animal protein and fat which has health risks - heart disease and cancer
Paleo diet, summarise the foods included and excluded, its benefits and disadvantages
Hunter gatherer.
Excluded: legumes, grains, dairy, refined sugar, processed
Included: fruit, veg, nuts , seeds, meat, fish, plant oils
Benefits: excludes pro inflammatory foods and those which lack nutrients
Disadvantages: high animal protein intake. Lack of legumes and grains limits fibre and nutrient intake
SCD - specific carbohydrate diet
GAPS - Gut and psychology syndrome diet
What is their purpose
to support optimal health by:
- improving the health and integrity of the digestive tract
- promoting a symbiotic relationship with the internal bacteria
What is the theory behind the SCD and GAPS diets
they propose a causal link GIT disturbance and various neurological, autoimmune and allergic responses.
- people with neurological diseases frequently have GIT issues
- maldigestion of carbs may promote growth of pathogenic bacteria/yeast, leading to allergies/food intolerance
- vaccination, c section, antibiotics disrupt healthy gut
What are the three stages of the SCD and GAPS diets
They are strict elimination diets with 3 stages:
- Introduction. last up to a year depending on severity, very restrictive. All starchy carbs removed. Eat mainly bone broths, stews, probiotic foods.
- maintenance. 1.5 - 2 years includes veg, fermented foods, meat, fish, eggs, animal fats
- reintroduction. reintroduce other foods one at a time in small amounts to test for symptoms. Refined carbs still avoided.
What are the benefits and disadvantages of the GAPS and SCD diets
Encourages home cooked meals from fresh veg, fruits, meat, poultry, fish and no refined/processed foods
More research needed to show benefits.
VERY restrictive, difficult to follow
Cuts out many nutrient rich foods
Heavy on animal foods
Low FODMAP diet - fermentable oligosaccharides, disaccharides, monosaccharides and polyols.
What are FODMAPS
Short chain carbs found in certain foods - poorly absorbed and ferment in colon creating GI symptoms
What conditions was low FODMAP designed for
IBS and therapy for bowel disorders
Why do FODMAP foods cause issues for some people
Those with GI issues where gut motility is altered or gut wall is highly sensitive, the increased water and gas generated as bacteria ferment FODMAP can cause symptoms - gas, diarrhoea, constipation, bloating
for people with SIBO, FODMAPS provide fuel for bacteria
What are high FODMAP veg and what can replace them
artichoke, asparagus, cauliflower, garlic, peas, mushrooms, onion sugar snap peas
Aubergine, bok choy, bell pepper, carrot, cucumber, lettuce, potato tomato, courgette
What are high FODMAP fruits and what can replace them
apples, cherries, dried fruit, mango, nectarines, pears, plums, watermelon.
Cantaloup, grapes, kiwi, mandarin, orange, pineapple, strawberries
What are high FODMAP protein sources and what can replace them
Most legumes, pulses, some marinated meats, poultry seafood, processed meats
eggs, firm tofu, plain cooked meats, poultry, seafood, tempeh
What are high FODMAP nuts and seeds and what can replace them
cashews, pistachios
macadamias, peanuts, pumpkin seeds, walnuts
List the three stages of the low FODMAP diet
- Restriction - Strict avoidance of all FODMAPs for 2-6 weeks
- Reintroduction - high FODMAP foods progressively reintroduced to identify which are tolerated. 8-12 weeks
- Personalisation - amount and type of FODMAPS are tailored to individual.
Blue Zone: where are they and how are they chosen/defined
Sardinia Italy, Okinawa Japan, Loma Linda California, Ikaria Greece, Nicoya Peninsula Costa Rica
Long living population - 100+ years
What are the macronutrient ratios of a Blue Zone diet
65% complex carbs
15% proteins
20% fats
95/5 rule:
95% veg, fruit, herbs, grains, nuts, seeds, greens, beans, EVOO.
5% animal protein
What are the important dietary aspects of a blue zone diet that contribute to longevity
low in sat fat (protects against heart disease,DM, cancers, dementia
nutrient dense foods
High fibre (protects against DM, obesity, cancers)
High plant protein
Adequate omega 3
What lifestyle aspects are important in the blue zone diet
Community
active, outdoor
low alcohol/smoking
less meds/vaccines
Spiritual beliefs
Macrobiotic diet: what principles has it been found on
Combines Zen Buddhism with Western style vegetarian diet - foods are combined into meals according to Yin ( cold, sweet, passive) and Yang (hot, salty, aggressive)
What foods are excluded on a macrobiotic diet
dairy, meat, processed, nightshade veg
What does the macrobiotic diet regimen involve
30-40% veg
25-30% whole cereal grains (brown rice)
5-10% beans and legumes
5% Miso soup
5-10% traditionally or naturally processed foods
remainder fish seeds, nuts, seasonings, fruits
Mindfull eating and chew well!
What are the health benefits of a macrobiotic diet
similar to vegan diet:
- improved glycaemic control in T2DM due to high fibre and complex carbs which slows glucose absorption, decreases insulin requirements, supports intestinal flora, increases SCFAs which can support blood glucose balance.
- dramatic RECOVERY from CANCER
- reduced risk of hormone dependent cancers by lowering oestradiol levels
What’s the difference between a vegetarian and vegan diet
Vegetarian will include small amounts of eggs and dairy, vegan excludes ALL animal derived ingredients.
List benefits of vegan and vegetarian diets
- Less obesity - better metabolic health
- Improves glycaemic control (high fibre slows glucose absorption). Increases insulin sensitivity due to increased SCFA production that reduce inflammation that causes insulin resistance and encourages production of GLP-1
- lower intake of environmental contaminants (heavy metals etc)
- reduced risk of foodborne deiseases
- Improved longevity
- Reduced risk of heart disease: total cholesterol is lower, lower BP, higher levels of antioxidants
- reduced risk of cancer: redyced carinogens, rich in antioxidant, minerals, phytonutrients
What nutrients may be lacking in a vegetarian/vegan diet and where could they be sourced
B12
Chlorella, nutritional yeast, sea veg (nori), shiitake and lion’s main. Cottage and feta cheese, eggs.
Vit D
sunlight, mushrooms, egg yolk. Suplement 200-4– Iu/day
Iron
dark green veg, lentils, pumpkin seeds, quinoa, oats, chickpeas and combine with vit C
Omega 3
Vegetarians rely on conversion of ALA to DHA and EPA, therefore ensure B6, Mg and Zn to support delta-6-desaturase
Chia, flax, hempseeds, walnuts
Raw food diet: up to what temperature is food considered raw
40-48 degrees
Why is raw food considered to be nutritious
cooking destroys enzymes and some nutrients such as C, Bs and chlorophyll
What are the benefits of a raw food diet
high fibre, vits, mineral, phytonutrients.
Based on fruit and veg - alkalising
Avoids carconogenic compounds
Who is the raw food diet not appropriate for
Those with impaired digestion or lowered vitality
What foods are excluded in the CNM naturopathic diet
Free from harmful substances, junk, processed, microwaved food, stimulants, sugar, artificial sweeteners, table salt, cow’s diary, soya.
What is the focus of the food in the CNM naturopathic diet
veg, fruit, legumes, whole grains, nuts, seeds, water, herbal teas. Small amount of oily fish and meat.
Food prepared to retain nutrients.
Food combining
What are the principles of the CNM naturopathic diet
Foods prescribed according the constitution of the patient
Focus on quality not calories
Value of detox/cleanse/fast
Encourage effective digestion
Describe the typical composition of a blue zone diet
65% complex carbs
15% proteins
20% fats
95% plant based, 5% animal protein
Lifestyle intervention - outdoors, spiritual, community
Why might we worry about a ketogenic diet longer term
Fibre is excluded as many fruits and veg and complex grains are excluded. Many phytonutrients polyphenols missing as well as key vitamins and minerals.
Dislipidaemia and increased cholesterol due to high fat intake
Constipation, dehydration, kidney stones, arthritis, hypoglycaemia.
When is a low FODMAP diet indicated? Which food groups does the low FODMAP diet exclude
Excludes carbohydrates that ferment easily in the gut. (short chain carbohydrates).
Used for IBS and bowel disorders. GI issues where gut motility is altered or the gut wall is sensitive and the increased water and gas generated as bacteria ferment FODMAPs can cause GI symptoms.
What is the difference between the GAPS and SCD diet
The relationship between the gut and the brain, the way carbohydrate is broken down and utilised.
In what cases is a raw food diet not ideal for an individual
When have poor gut function or low stomach acid. It’s harder to breakdown raw foods.
List general benefits of fasting
Improves overall emotional and physical well being
Enhances cognition and mood
Helps weight loss including visceral adipose tissue
Normalise BP
Improves blood lipid profile
Improves glycaemic control
reduces inflammation and oxidative stress
Promotes healthy ageing
When should fasting not be used
Pregnancy/breastfeeding
infants
severe liver, heart, kidney disease
Emaciation
Eating disorders
Diabetes
All fasts over 48 hours to be supervised
What guidelines should be given to support fasting
can increase cold tolerance
Fasting days should be on relaxing days
Periodic fasting should be incorporated as part of a healthy lifestyle routine
For best results carry out a six week lead-in programme
How should a client prepare for a fast, long and short fasts
The longer the fast, the more important and the longer the TRANSITION phase. Need to transition to a CLEAN diet.
THREE DAYS BEFORE:
- consume mainly veg, salads, hydrate
- avoid meat, dairy sugar, caffeine, alcohol
To minimise the risk of a healing crisis, the system should be cleansed and alkalised over six weeks. What might this programme look like
Week 1: no alcohol
Week 2: no caffiene
Week 3 no meat
Week 4: no dairy
Week 5: no wheat
Week 6: no sugar
INCREASE alkalising fruit and veg throughout. HYDRATE
How should a fast be broken
For three days after fasting start with easy to digest foods in small quantities - broths, veg juice, steamed veg, salads, then add whole rice.
East slowly, chew.
Porridge
Daily exercise
Reduce food quantity and increase nutrient density
Why is a ‘healing crisis’ likely during a fast and what are the symptoms
Toxins are mobilised out of adipose tissue and enter the bloodstream, leading to
nausea, muscle/joint pain. mucus, slow bowel movement, headache, rash, fatigue
Effects pass as toxins are eliminated/metabolised.
Why are channels of elimination important during fasting and how can this be supported
As toxins are mobilised out of adipose tissue they enter the bloodstream and need to be eliminated:
- adequate fuel intake
Good bile flow
Herbal teas - dandelion root, barberry
- Enema accelerates a fast
Vegetable broth fasting: what are its benefits
Gentlest of fasts and ideal as a first fast.
Provides body with minerals which balance and neutralise toxins
Alkalising
supports cleansing via the kidneys
Combine with sauna, dry skin brushing, colon hydrotheraphy or enema
What would you include in a vegetable broth and why
- 4 potatoes with skin: Vit C, potassium
- 10 sticks celery: antioxidant, alkalising, Vits K, C, B6
- 4 Carrots: antiox / beta carotene
- 4 large onions: immunity and inflammation
- 4-5 cloves garlic: blood purifier, anti bac/parasitic, antioxidant
How long should a vegetable fast be taken
3-10 days. Time it appropriately and don’t eat solid food during the fast.
1 Litre throughout the day and 2 L purified water.
How would you make a vegetable broth
Fill pot with purified water to cover the veg, boil, cover and simmer for 2 hours
Use broth not veg
Juice Fast - what are the benefits
alkalises the body
High nutrient density and easily absorbed
Rich in antioxidant and anti inflammatory nutrients
Supports healing and regeneration
What vegetables are good for a juice fast
- Carrots: (often used for sweet taste and to buffer more bitter veg) antiox, vit A C K beta carotene, Ca Mg potassium
- Kale (can be bitter, don’t overload) Vit K A C Ca, Mg, high fibre, antioxidant
- Celery: Vit K, C A folate, potassium, antioxidants, benefit for high blood pressure. (good for swollen ankles/fingers etc joint pain)
- parsley and coriander : good for removing heavy metals, Zn, Ca, Fe, vit K C
- Beetroot : vit.A C folate, Ca, Fe, Mg, potassium, betaine (for liver detox) but go easy. Half to one head is tolerable
- Cucumber: vit A C K folate, Ca, Mg potassium
How might a juice diet be applied practically
fruit juice in am (cleansing), veg in pm.
Carry out one day fasts regularly every week or fortnight, build to two or three day fasts every month or two.
Drink juice 3 times daily plus 1-1.5 L water
How might you add warmth and digestive strength to a juice
ginger
ONE DAY FAST - who is it for and what is it
Those who don’t eat many fruit/veg and can’t do liquid fast.
Raw fruit and veg, or lightly steamed for one day. Exclude stimulants. Lots of water/herbal tea.
Salads for summer
Warm veg broths and soups for winter
MONO fast - what is it and what is the main benefit
focus on one type of food such as apples or brown rice. This is a one off!
Body gets energy but the digestive system and liver are rested
Intermittent fasting (IF). Describe the 16/8 method
16 hours of fasting. Water can be consumed during the fasting period
Calorie intake and food choices are not restricted during the eating window.
Benefits enhanced dramatically when introduce nutrient rich foods during eating window
Eat-stop-eat fasting: describe this method
24 hour fast once or twice a week.
Regular meals consumed between.
Fasts can begin from any meal that suits the client.
Water and herbal teas during the fast.
Can you have artificial sweeteners during a fast
No - they promote the release of insulin from the pancreas which can increase the risk of insulin resistance.
What are the health benefits of intermittent fasting
Inflammation and cellular repair improved. due to activation of cellular stress response pathways that protect and promote cellular function - increased production of engodenous antioxidants/DNA repair mechanisms
Decreased oxidative stress in cells
Enhanced immune function
Weight loss: metabolic shift to use fat stores to fuel energy as blood glucose diminished
Reduced insulin production supports lipolysis and decreases lipogenesis
Increased sensitivity to leptin
Reduced risk T2DM : increases insulin sensitivity
Protects against CVD; decreases oxidative stress and inflammatory processes
Decreases resting heart rate and BP
Neurological benefits: increases Brain Derived Neurotrophic Factor (BDNF) to protect against oxidative, metabolic stress
Increase alertness and mental acuity
