Optimizing Nutrition. Week 2

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1 Optimizing Nutrition Week 2

2 The Gut The Gut is not like Las Vegas- Dr. Alessio Fasano The gut is a long tube with a clean opening at the top and a dirty open at the bottom- Grade 2 definition

3 Today s Discussion Recap of last week discussion including homework Definition of flora Carbs proteins fats Diets- Paeleo, Ketogenic diet The perfect diet- is there something like that? Nutrition vs. Nourishment for Microbiome Ref to coursera Microbiome and Nutrition for brain Dysbiosis & Cleansing before nutrition

4 Week 1 Summary We are only 10% human Gut has immune, nervous and endocrine system- our 2nd brain! 70-80% immune system is in the gut 80-90% serotonin produced in gut. More NTs in gut than brain Gut-Brain Axis what does it mean? Feed our little friends- Microbiome Microbiome varies across cultures We can change our microbiome Change in body environment changes gut bacterial composition All diseases start in the gut.health also begins in the gut! Basics of gut brain ecology (good to show kids):

5 Recap of Week 1 Important take away Homework review- any changes made? How to interpret results from quiz? Level of knowledge or information on this subject in the room?

6 Intestinal Flora Flora: The mixture of organisms regularly found at any anatomical site is referred to as the normal flora, except by researchers in the field who prefer the term "indigenous microbiota". The normal flora of humans consists of a few eucaryotic fungi and protists, but bacteria are the most numerous and obvious microbial components of the normal flora. Dictionary definition of flora noun 4. the aggregate of bacteria, fungi, and other microorganisms normally occurring on or in the bodies of humans and other animals: intestinal flora.

7 Microbiome Microbiota A collection or community of microbes. Microbiome Some use microbiome to mean all the microbes in a community. Also means the full collection of genes of all the microbes in a community. The human microbiome (all of our microbes genes) can be considered a counterpart to the human genome (all of our genes). The genes in our microbiome outnumber the genes in our genome by about 100 to 1. Video: ome/ecosystem/

8 Brain Basics Vagus Nerve Central Nervous System- spinal cord and brain Peripheral Nervous System- the nervous system outside the CNS sensory neurons motor neurons

9 Neurons Myelin Sheath Without myelination, human neuron would need to be as large as a tree trunk

10 Food and Disease Diet-Induced Dysbiosis of the Intestinal Microbiota and the Effects on Immunity and Disease Ref: Nutrients, 2012:

11 Nutrition for Microbiome Carbohydrates, Proteins and Fats Overall, dietary changes could explain 57% of total structural variation in gut microbiota whereas changes in genetics accounted for no more than 12% - Brown et al (2012: Nutrition) MS patient recovers with probiotics and fecal transplant

12 Carbohydrates Structure and function To eat or not to eat and what to eatthat is the question? Plant-based vs grains Gluten and non-gluten Grain-like seeds: millet, quinoa, amaranth, buckwheat: provide fibre and nutrients

13 Proteins for Brain Neurotransmitters and receptors are proteins Key Neurotransmitters- Dopamine, Ach, Serotonin and GABA Depression- Low levels of serotonin and norepinephrine Why they become low- is the microbiome relevant? SSRIs- selective serotonin reuptake inhibitors: what s wrong with that? 8 Essential Amino Acid- from diet 13 Non-essential Amino Acids

14 Fat for Brain EPA/DHA Canola oil / Margarine Omega-3:6 Saturated vs PUFAs Eggs and cholesterol Fats for hormone production Dr. Perlmutter:

15 Feeding our Microbiome Fermentation Low fibre connection with colon cancer Probiotics Prebiotics oreo3j14

16 The Perfect Diet for Brain Low Fat Diet Ketogenic diet Low carb diet Paeleo Anti-inflammatory- Wahl s protocol Raw food diet The Food Guide- Pyramid, MyPlate Which diet do you follow? Are you looking for a perfect diet? Are you confused like me? What to trust?

17 Diet Confusion Let s form groups of 5 Discuss these questions: What are you confused about eating right? What has been your success or of some others you may know? What would you like to know to eat healthy?

18 Making a Diet that works Keep it simple Feed the Microbiome; keep it diverse Some do s and don t s

19 Basics of Nutrition Fibre or prebiotics Fats- eggs, nuts, high quality oils Unprocessed Unchemicalised Discretionary use of antibiotics and medication Variety of natural foods Small portions of meat and dairy Herbs and spices Water Coffee and Chocolate Fermented foods

20 What to eat for breakfast? Breakfast regimen- goat kefir (organic), blueberries, raspberries, chia, cacao, cinnamon, leafy greens, a fat, eggs Prebiotics- selectively help the good bacteria to grow- asparagus, artichoke, bananas, fibrous foods Eat like Japanese Don t forget green tea,coffee, chocolate!

21 Simplified cooking for Microbiome Health Steamed or sauteed vegetables Leafy greens: kale collards, chard, asian greens, lettuce Deep colours: berries, tomatoes, beets, carrots, winter squash Sulfur: broccoli, cabbage, asparagus, brussels, turnips High fibre: leeks, jicama, artichoke, celery, yam Baked fish, sardines Brown rice Whole grains in moderation Lentils Olives, nuts, coconuts, seeds, eggs, avocados, ghee, nut butters, grass-fed butters Fermented foods- sauerkraut, kefir, yogurt, kimchi, sprouts, pickles in brine not vinegar, mustard, horseradish, corned beef Portion control for meats and dairy 1-2 fruits Add turmeric, ginger, onions, garlic, herbs, vinegar

22 Foods to Avoid? Sugar HFCS Trans fats Vegetable oils Gluten Processed/chemicalised Alcohol Refined carbs

23 Cleansing and Detoxing Fasting Colon cleansing Cleanse before adding or vice versa What is detoxing? Why and when to do it?

24 Nutrition vs. Nourishment What is nourishment vs providing nutrition? discuss How does the microbiome get affected with poor nourishment? How can you enhance nourishment?

25 Homework & Readings 1. Fatty acid Quiz 2. Plan a good breakfast and practice for the entire week. 3. Record your changes and effects with morning routine and breakfast 4. Prepare your pantry for gut-loving foods Michael Pollan Walter Willet: Eat, Drink and be healthy Marion Nestle: Food Politics, What to Eat Other Resources: University of Ottawa s Centre for Neural Dynamics: Brain and Mind Research Institute:

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