ANIMAL VS. PLANT? FOOD OR OPTIMAL NUTRITION THE MEDIA IS APPEALING!, M.S. www.scottjosephson.net AFPA & Can-Fit Pro Advisory Board 2011 ECA World Fitness Citizen of the Year 2005 Presenter & 2010 Specialty Presenter of the Year THE TRUE STORY! INFORMATION OVERLOAD! MASSIVE OPTIONS & CONFUSION! MEDICAL STATISTICS 2013 CDC 30% have hypertension. 25 million have diabetes. 1,000 die of cancer daily. 500,000 deaths from heart disease yearly. YOUTH STATISTICS 2013 CDC 17% cholesterol & 16% youth are overweight www.scottjosephson.net 1
Obesity Trends* Among U.S. Adults CDC, 2013 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) DEFINITELY NOT HIS FAULT! Greek physician freed medicine from superstition & magic & gave it the status of Science. Let food be thy medicine & medicine be thy food. No Data <10% 10% 14% 15% 19% 20% 24% 25% 29% 30% 35% WHY A PLANT BASED DIET? interest in: Going green, vegetarian & vegan. ENORMOUS amount of scientific data verifies that whole food, plant-based diets are SUPERIOR for disease prevention & treatment. OXYGEN! WHO S WHO? Ovo-Vegetarian: Eats eggs; not dairy & meat. Lacto-Vegetarian: Eats dairy; not eggs & meat. Ovo-Lacto-Vegetarian: Eats dairy & eggs; not meat. Vegan: Eats only food from plant sources. INTERNAL HEALTH BENEFITS cholesterol hypertension blood pressure type 2 diabetes rate of heart disease risk of prostate & colon cancers www.scottjosephson.net 2
WEIGH THE BENEFITS! fiber saturated fat antioxidants phytochemicals PLANT FOOD FACTS Is disease at the end of your folk? Plants contain anti-oxidants & sterols. High level of cancer-protective nutrients. Plant produce flavonoids, anti-inflammatory benefits. cholesterol (zero with vegan diet) magnesium & potassium (electrolytes & osteoblasts) T. COLIN CAMPBELL, Ph.D. Campbell Foundation, decades of research. China Study author & hundreds of scientific articles. Cornell, Oxford & Chinese Academy of Preventive Medicine & Sciences. (Data on 80 million Chinese) THE CHINA STUDY Began in 1983 China is a living laboratory Populations tend to live in the same area for life. Diets & disease rates vary according to region. CHINA STUDY MEDICAL EXPERTS 1. Dean Ornish, M.D. 2. Walter Willet, M.D. 3. Neal Barnard, M.D. 4. Michael Greg, M.D. 5. Doug Graham, M.D. 6. John McDougall, M.D. www.scottjosephson.net 3
CRUCIAL FINDINGS Disease & cancer were almost non-existent in areas consuming mostly plant foods. Predict animal protein will be known as toxic nutrient. iron level in meat encouraged free radical damage. OSTEOPOROSIS FINDINGS Far East consumes minimal dairy! Obtain calcium from plants yet get Osteoporosis? Plants contains adequate calcium w/o saturated fat. Plant based diet provides normal iron levels. Hmmm? Far East consume equivalent k s to U.S., yet obesity. Far East eat 6-24% fat; Americans eat 30-46% fat. Fuhrman, J. (2009). Eat to Live. New York: Little, Brown and Company. CHOLESTROL FINDINGS Animal protein caused cholesterol to. Plant-based foods caused. Plant Sterols (found in plant membranes) help block cholesterol absorption. Sterols are in fruits, veggies, nuts, cereals, legumes & oils. CANCER FINDINGS fiber intake = rate of colon cancer. (COLONIC?) Plant foods = fiber. Animal products = no fiber. plant food intake = colon & breast cancer. animal protein intake = rate of prostate cancer. BREAST CANCER FINDINGS Highest rate in countries with meat consumption. American women..1 in 10 chance of development. Deaths related to: 1. fat intake, cholesterol & fiber. All associated with animal protein. Stadel BV. Dietary intake & risk of breast cancer. Lancet. 2012 24;1(7965):890 www.scottjosephson.net 4
ADVANCED MEAT RECOVERY AMR: Mechanically separated meat machine. 1965: profits from pigs, cows, chickens & turkeys. Main ingredient in salami, bologna, jerky & pepperoni. Meat processor scraping bones 100% clean into paste! PROTEIN FACTS All amino acids are available from plants. Need ~ 5-6% K s in amino acids to replace excretion. Adequate protein with plant foods? What has more protein per K: Sirloin or Broccoli? PROTEIN IN VEGGIES Cows eat grass! Greens pack a protein punch. Big animals (elephant, gorilla, hippo) eat mostly greens. 2-3 OUNCES 2 CUPS! Food Sirloin Broccoli Romaine Lettuce Protein/g per 100 k s Kale Spinach Baked Potato 9.4 11.6 11.2 9.6 12.2 2.1 Fuhrman, J. (2009). Eat to Live. New York: Little, Brown and Company. PLANT PROTEIN % OF CALORIES Spinach 51% Cauliflower 23% Broccoli 45% Lima beans 22% Lentils 36% Oats 15% Alfalfa sprouts 33% Walnuts 14% Cabbage 32% Almonds 13% Mushrooms 31% Pistachios 13% Romaine 28% Apricot 10% Peas 27% Cantaloupe 9% Kidney beans 27% Grapefruit 8% Asparagus 26% Brown rice 8% Plant protein content as a percent of calories PROTEIN CONTENT Protein (g) Kcal Protein per K % Protein 1 banana 1.2 105 0.01 5 1 cup brown rice 4.8 220 0.02 8 1 corn on the cob 4.2 150 0.03 11 1 baked potato 3.9 120 0.03 13 1 cup pasta 7.3 216 0.03 14 6 oz fruit yogurt 7 190 0.04 15 2 slices ww bread 4.8 120 0.04 16 B.K. cheeseburger 18 350 0.05 21 1 cup peas 9 120 0.08 27 1 cup lentils 16 175 0.09 36 1 cup tofu 18 165 0.11 44 1 cup broccoli 5.8 52 0.11 45 1 cup spinach 5.4 42 0.13 51 (Fuhrman 2009) www.scottjosephson.net 5
PROTEIN FINDINGS Intake ~ 35% or associated with an array of issues especially from animal sources. cholesterol, cancer, osteoporosis & kidney stones. PROTEIN REQUIREMENTS Females: ~ 1 gram per kg/bw daily. Female Athletes: ~ 1.2 to 1.5g per kg/bw daily. Males: ~ 1.5g per kg/bw daily. Male Athletes: ~ 1.5 to 2g per kg/bw daily. High biological value. Markus, E. (2008). Vegan: The New Ethics of Eating. Ithaca: McBooks Press. WAY BETTER THAN WHEY? Sprouted whole grain brown rice or pea protein. 100% Organic enzymes, 98.2% BV, 23 AA s. Non-GM, hypoallergenic & gluten free. IRON Deficiency can lead to anemia. Dairy iron absorption. (MUCOID PLAQUE) Helps red blood cells carry oxygen & enzymes. Age Males (mg/day) Females (mg/day) Pregnancy (mg/day) Lactation (mg/day) 7 to 12 months 11 11 N/A N/A 1 to 3 years 7 7 N/A N/A 4 to 8 years 10 10 N/A N/A 9 to 13 years 8 8 N/A N/A 14 to 18 years 11 15 27 10 19 to 50 years 8 18 27 9 51+ years 8 8 N/A N/A SMALL INTESTINE 1. 90% of absorption takes place here. 2. About 22 feet long X 1 inch in diameter. 3. Villi: tongue-shaped projections, help absorption. Circulates in blood to: IRON antibodies & blood cells. muscle protein (myoglobin). Great iron sources: 1. Spinach. 2. All beans. 3. Pumpkin seeds. 4. Fortified cereal & bread. www.scottjosephson.net 6
Iron Absorption Acid in buckwheat. ~ 300mg caffeine. Tannins in tea. fiber intake. soy intake. (Diosgenin) IRON Iron Absorption Meat, fish & poultry. Fruits: Cantaloupe, lemon & strawberries. Vegetables: Broccoli, peppers, & sprouts. Wine. CALCIUM Essential role in bone density! Vitamin D required for maximum absorption. High protein, caffeine & phosphoric acid absorption. CALCIUM Food first, then supplement. Hijiki, kelp, kale & almonds! DRUGS CALCIUM ABSORPTION Sedatives, Laxatives & Diuretics decrease calcium & Vitamin D absorption. Need D! 200-400IU daily. doses of Vitamin A decrease absorption & bone! ~ 600 mg at a time, do not exceed 2,500 mg (stones). Liquid minerals absorption. Dosage? 1000-1200 daily. Postmenopausal? KALE VITAMIN D Vitamin D2: (plant food) low absorption & potency. Synthetic form used to fortify foods & supplements. Vitamin D3: Animal foods, supplementation & sun. NEED VITAMIN B12! NO plant contains adequate B12. B12 helps convert methionine (AA) to: carbohydrate metabolism, cholesterol & liver fat. www.scottjosephson.net 7
LACK OF VITAMIN B12? Deficiency can = anemia & BMD. Dosage: ~ 2.5 micrograms daily. Stomach acid & aging absorption. Sources: Fish, liver, beef, pork, milk & cheese. Vegan Sources: Algae, nuts, seeds & yeasts. FAT INTAKE, OMEGA S Research: CHO metabolism, BP. Omega 3 s maintain healthy triglyceride levels. Acts as a lubricant. To much nutrient absorption. Cold water fish, algae, eggs & green leafy veggies. OIL & SEEDS: Hemp, Flax, Olive, Canola & Walnut. BREAKFAST IDEAS Fruit salad with nuts & flaxseed. Oatmeal with blueberries, tbsp flax or hempseed. Tofu scrambled eggs, (veggies?), fakin & fruit salad. Banana, blueberry buckwheat pancakes, syrup & fruit. Green Smoothie: 2 cups kale, spinach & cucumber. 2 tbsp flax & hempseed, 2 cups frozen fruit & 2 cups rice milk, water or juice. LUNCH IDEAS Veggie soup, whole grain rolls & salad. Grilled veggies or burger on grain bread & salad. Big salad, tons of veggies, beans, hummus & yams. Veggie Sushi Roll: Brown rice, cucumber, carrots, spinach, avocado & a seaweed salad. Rice paper veggie wrap with portabella mushrooms, cabbage, tomato, carrots & tamari vinaigrette. DINNER IDEAS Veggie Chili, curried veggies & brown rice. Teriyaki quinoa, chickpeas, steamed kale & salad. Tortilla with pinto or black beans, guacamole, salsa, brown rice; large salad. SNACKS Trail mix or fruit. Hummus with veggies. Naked bars & smoothies. Banana with almond butter. Multi-grain crackers or trail mix. Rice & lentils baked with tomato sauce, rosemary, basil & oregano; large salad. Grilled veggie & bean burrito on whole grain tortilla with salsa & guacamole; large salad. www.scottjosephson.net 8
Tony Gonzalez: 11 time NFL Pro Bowler. Desmond Howard: Heisman Trophy and MVP. Bill Pearl 4X Mr. Universe Robert Cheeke Competitive Bodybuilder Robert Parish: ESPN #44 Athlete of the Century. Edwin Moses: 2 X Olympic gold medalist. Keith Holmes: 2 X WBC Middleweight Champion. Carl Lewis: 10 Olympic medals, ESPN #12 Athlete. Billie Jean King: Ranked #1 for 7 years. Chris Evert: Wimbledon & U.S. Open Champion. Martina Navratilova: ESPN #19 Greatest Athlete. Ruth Heidrich, Ph.D. 13 world running records for her age group. (70 s) Author of A Race for Life. Breast cancer survivor. (1982) THANKS FOR LISTENING!, M.S.,R.D. Owner Health Horizons Clinical Physiology & Dietetics 2005 Presenter & 2010 Specialty Presenter of the Year 2011 ECA Citizen of the Year AFPA & Can-Fit Pro Advisory Board Brendan Brazier: Professional Iron-Man Athlete. Creator of Vega, plant-based nutrition line. Author of Thrive: The Vegan Guide of Performance. www.scottjosephson.net 9