This presentation explores the phrase "You are what you eat". Nutrition does play a role in health, but to what extent? By, Adam Rinde, ND.

1. Adam Rinde, ND
Naturopathic Physician

2. Adam Rinde, ND
• Practice in group setting in Kirkland,
Washington at Sound Integrative Health
• Current Adjunct Faculty at Bastyr Center for
Natural Health
• Completed residency at Bastyr Center of
Natural in Seattle, WA
• Graduate Bastyr University with Doctorate in
Natural Medicine

3. Key Points
• You are what you eat!- it may be more true
then we think.
• Conscious choose of food may prevent serious
health conditions
• Your health is being impacted right now by
your daily food choices.
• Food quality choice can matter, and its helpful
to know when it does.

4. Topics for Today
• The Tale of Two Apples
• Does Diet Really Matter?
• What do we eat? Issues central to Healthy
Eating
• Summary of a Healthful Diet
• Questions and Answers

5. The Tale of Two Apples

6. Does Diet Really Matter?
• 8 of the Top 15 causes • Including
of death are strongly – Heart Disease
linked with nutrition or – Cancer
excessive alcohol intake – Cerebrovascular
Diseases
– Diabetes
– Hypertension and
Hypertensive Renal
Disease

7. What do we eat?

8. Trans Fatty Processed Foods

9. The Problem with Trans-fats
• quot;On a per-calorie basis, trans fats appear to
increase the risk of CHD more than any other
macronutrient, conferring a substantially
increased risk at low levels of consumption (1
to 3 percent of total energy intake)quot;.
• This study estimates that between 30,000 and
100,000 cardiac deaths per year in the United
States are attributable to the consumption of
trans fats.
• 2006. N. Engl. J. Med. 354 (15): 1601–13.
usda.gov

10. NEW YORK ……NEW YORK…….

11. SALT Excess Associated with:
•Hypertension
•Left Ventricular Hypertrophy
•Weak associations with Exercise
induceed Asthma and
Osteoporosis
usda.gov

12. RED MEAT
Large Consumption…LINKED With
•Prostate Cancer
•Heart Disease
•Stomach Cancer
•Lymphoma
•Bladder Cancer
•Breast Cancer
•Colorectal Cancer
•Heart Disease
usda.gov

13. Refined Carbohydrates
And Sweets
Obesity
Insulin Resistance
•Syndrome X
•Lipid Disorders

14. Pesticides
usda.gov

15. Consequences
Of Pesticides in the Diet
• At present there is no
evidence that residues of
pesticides and herbicides at
the low doses found in
foods increase the risk of
cancer, but fruits and
vegetables should be
washed thoroughly before
eating.
• Main risk is to children
when pesticides are used at
home
usda.gov

16. For now….
• overall pesticide use
has risen 3300% since
1945
• Overall crop loss due to
insects has risen 20%
since 1948
usda.gov

17. Known Benefits of Organic Produce
• Better essential fatty acid profile
• Better Vitamin C profile
• Higher Amounts of Flavanoids, including
Quercitin
• higher total antioxidant activity and
bioactivity than the conventional foods
• References:
– J Agric Food Chem. 2003 Sep 10;51(19):5671-6 Critical reviews in food science and nutrition 42 (1), 1-34 (Jan 2002)
– Research Institute of Organic Agriculture (Forschungsinstitut für biologischen Landbau – FiBL) (2006-10-31)
– . Food quality: Clear benefits of organic products. Press release. Retrieved on 2007-09-22.
– quot;Nutrition: Another Benefit Is Seen in Buying Organic Producequot;, 2007-07-17. Retrieved on 2007-09-30.

18. Uncertain Benefits of Organic
Produce
• No difference in non-organics for:
– Minerals
– Carbohydrates
• Theories exist that non-organic produce places consumer at risk of
heavy metals and solvent consumption
• While it is likely that organically grown foods are lower in pesticide
residues, there has been very little documentation of residue levels
• Research is ongoing on the animal and human effects of plant
pesticide
• References:
– J Agric Food Chem. 2003 Sep 10;51(19):5671-6 Critical reviews in food science and nutrition 42 (1), 1-34 (Jan 2002)
– Research Institute of Organic Agriculture (Forschungsinstitut für biologischen Landbau – FiBL) (2006-10-31)
– . Food quality: Clear benefits of organic products. Press release. Retrieved on 2007-09-22.
– quot;Nutrition: Another Benefit Is Seen in Buying Organic Producequot;, 2007-07-17. Retrieved on 2007-09-30.

19. Local vs. Non Local
• Contamination after growing transportation
– Burlap or Plastic Sacks
– Fungicide or insecticide impregnated containers
– Solid Containers (used to contain other products)
– Spraying en route to prevent infestation
usda.gov

20. Local vs. Non Local
• contamination after growing storage
– ethylene gases for ripening
– waxing
– fungicide/insecticides (grains, peanuts)
– bleaching
– polyethylene packaging
– colorings and preservatives
– irradiation
usda.gov

21. FOOD COLORING
dyes: yellow #6,
red #40, blue #2
blue #1
FOOD Coloring has been
shown to increase
hyperactivity in 3 year olds
and 8/9year olds in the
general population.
PMID: 17825405
PMID: 15155391
usda.gov

22. What’s all the stink about?
Fish

23. Concerns About Fish
• Health Claims about Fish,
specifically Essential Fatty
Acids
• Methyl Mercury, Dioxins,
and Polychlorinated
biphenyls (PCB’s) content
• Wild-Caught vs. Farm
Raised

24. The Benefits of Fish Intake
• Benefits of Fish Intake
– Cardiovascular coronary death.
– Neurocognative benefits especially in children but now showing as
– protective for memory-related disorders and other neuro-psychiatric
disorders in Adults.
– benefits in certain inflammatory disorders, hypertension, and
hyperlipidemia
JAMA. 2006 Oct 18;296(15):1885-99.

25. Risks of Fish Intake
Risks:
• PCB and Dioxin exposure in Fish.
• Methylmercury exposure

26. Mercury

27. A word about Mercury
• EPA Recommends the following for Women trying to get
pregnant, currently pregnant, breast feeding, or in young children
– Do not eat Shark, Swordfish, King Mackerel, or Tile Fish
– Limit Dietary Intake of Fish and Shellfish to 2 (6) ounce servings per/week of
low mercury fish like: light Tuna, Salmon, Pollack, Catfish
– Albacore Tuna is Higher in Mercury then light Tuna and should be considered 2
servings/1 serving
EPA

28. A word about Mercury
Marked neurodevelopmental abnormalities occur in
children following very high gestational exposure
such as from maternal consumption of highly
contaminated fish
EPA

29. Methylmercury in fish
• Binds tightly to fish tissue, msucle
• absorbed as water passes over gills or eating
of aquatic organism
• cooking does not reduce content
• ½ life in fish is 2 years
• FDA limit is 1 ppm
usda.gov

30. Nitrosamine
Epidemiologic Studies have
shown strong association
between Nitrosamine
consumption and
Gastrointestinal Cancers
usda.gov

31. Nitrosamines in Food/Drink
• Deep Fried Bacon
• Low Fat Dried Milk
• Cured Meats
• Beer
usda.gov

32. A Healthier Way
usda.gov

34. Dirty Dozen
– Peaches
– Apples
– Sweet bell peppers
– Celery
– Nectarines
– Strawberries
– Cherries
– Pears
– Imported grapes
– Spinach
– Lettuce
– Potatoes
Environmental Working Group

35. Clean Dozen
– Onions Kiwi
– Avocado Bananas
– Sweet Corn Cabbage
(Frozen) Broccoli
– Pineapples Eggplant
– Mango Sweet Peas (Frozen)
– Asparagus
usda.gov

36. General Guidelines On
Non- Organic Produce
• When Using Non-
organic produce
– wash thoroughly in
running hot water
– Peel skins
– Rotate produce
purchased
usda.gov

37. Healthier Beef Choices
• Free Range Poultry
• Organic/Grass Fed Beef
• Lean Game: Elk, Buffalo
usda.gov

38. Organic Beef Defined
All cattle should meet the
following criteria:
– Born and raised on certified
organic pasture
– Never receive antibiotics
– Never receive growth-promoting
hormones
– Are fed only certified organic
grains and grasses
– Must have unrestricted outdoor
access
– Must receive humane treatment
usda.gov

39. Yes Fish: low in Mercury, not over-
fished, and safely farmed
• Hoki
• Abalone (farmed)
• Rainbow Trout
• Anchovies
(farmed)
• Catfish (US farmed)
• Salmon (wild Alaskan
• Caviar (US or and Californian)
French farmed) • Sardines
• Clams (farmed) • Squid (Pacific)
• Crawfish • Striped bass (Farmed)
• Herring • Sturgeon (farmed
Source: Green Guide

40. Maybe Fish: moderate mercury, and
recovering populations, consume at
most once/month
• Arctic char • Halibut (Alaskan)
• •
Blue crab (Gulf Coast) Mahimahi
•
• Eastern Oyster
Blue Mussel
• Pollak
• Dungeness crab
• Sablefish/black cod
• King crab (Alaskan)
• Sanddabs
• Snow crab
• Scallops
• Cod (Pacific)
• Sole (Pacific)
• Flounder (Pacific)
• Tilapia
• Tuna (canned light)
Source: Green Guide

41. Never Fish: high mercury, over fished,
farmed destructively
• Albacore Tuna
•Marlin
• Bluefin Tuna
• •Monkfish
Caviar (Russian or Iranian)
• Chilean sea bass (toothfish) •Orange roughy
• Cod (Atlantic) •Oysters (Gulf Coast)
• King Crab ( i m p o rt e d ) •Pike
• Flounder (Atlantic)
•Salmon (farmed or“Atlantic”)
• Great Lakes salmon
•Sharks
• Groupers
•Shrimp
• Haddock
•Skate
• Halibut (Atlantic)
• •Snappers
King mackerel
•Soles (Atlantic)
•Swordfish
•Tilefish
Source: Green Guide

42. Omega-3 Fatty Acid Content in
Foods (>.3 g/serving)
• Seafood • Plants
– –
Salmon Flaxseeds
– –
Scallops Walnuts
– –
Sardines Cauliflower
– –
Shrimp Cabbage
– –
Cod Romaine Lettuce
– –
Tuna Broccoli
– Brussels Sprouts
Source: Worlds Healthiest Foods

43. General Guidelines for Fish
Consumption
• Consume 1-2 servings of omega-3 rich fish, low-
mercury fish per/week
• If choosing farm-raised select those that are safely
raised, with low mercury and low PCB , Low Dioxin
content.
• If supplementing with mercury-free fish oil capsules,
from companies like Pharmax, Carlsons, or Nordic
Naturals

44. Healthy Fats
usda.gov

45. Flavanoids
• Anthocyanins • Catechins
– Blueberries – Strawberries
– Raspberries – Plums
– Apricots
– Apples
– Raspberries
– Raisins
Source:World's Healthiests Foods

46. Increase Flavanoid Consumption
• Flavones • Flavones
– Bell Peppers – Lemon Juice
– Celery
– Parsley
• Flavonols
– Apples
– Apricots
– Blueberries
– Broccoli
– Carrots
– Cranberries
source: worlds healthiests foods

47. Increase Fiber
• Dietary Fiber • Celery
– •
Raspberries Cabbage
– Cauliflower • Grapefruit
– Collard Greens
• Green Beans
– Broccoli
• Eggplant
– Swiss Chard
• Cranberries
– Spinach
• Strawberries
source: worlds healthiest foods

48. Potassium Rich Foods
• •
Swiss Chard Winter Squash
• •
Crimni Mushrooms Tomatoes
• •
Spinach Collard Greens
• •
Romaine Lettuce Egg Plant
• •
Celery Cantaloupe
• •
Broccoli Green Beans
• Brussel Sprouts
• Kale
Source: The world's Healthies Foods

49. Phytoestrogenic Foods
Isoflavones (>.05 MG/100 grams)
• Natto (fermented • Split peas, raw,
soybeans) • Pinto beans, raw
• Tempeh • Peanuts
• Miso • Kidney Beans
• Tofu • Green Tea
• Soybeans, raw
• Soy Milk
source: worlds healthiests foods

50. Phytoestrogenic Foods
Enterolignan (200 or higher mcg/100 grams
• •
Flaxseeds Garlic
• •
Lentils raw Sunflower Seeds
• •
Soy beans raw Asparagus
• •
Sea Vegetables (hijiki) Carrots
• •
Kidney Beans Oats
• •
Wheat Brown Rice
• •
Navy Beans Sweet Potatoes
• Corn
• Broccoli
• Pinto beans
source: worlds healhiests foods

51. Dr. Rinde’s basic Healthy Diet
• •
Don’t skip meals. Keep poultry and red meat consumption
to a minimum (2x/week)
• Avoid Trans Fats completely
• When eating grains focus on whole grains
• Avoid excess Salt Consumption
and serve in moderation
• Avoid Smoked/Cured Foods and
• Eat Omega-3–rich seafood, 2 servings a
Meats
week.
• Avoid Food Coloring and Additives
• Fruit for snacks in moderation
• Fiber, Fiber, Fiber, 30 grams
• Nuts and seed for snacks in moderation
per/day of dietary fiber
• Alcohol in small amounts
• Water, Water, Water 1-2 Liters
•
per/day limit Caffeine consumption
• •
Vegetables at most meals, Take a Multivitamin daily
emphasis on dark leafy and • Take Mercury-free Fish Oil 500mg/day
colorful veggies that are potassium • Take Lactobacillus, 1 Billion
rich microorganisms daily.
• Eat Local Produce
• Avoid Dirty Dozen
• Avoid High Mercury, High
Contaminant Fish
• Focus on Low glycemic index and
Low glycemic load meals
DrRinde@Soundintegrative.com

52. Healthy Tips

53. Questions
• ??????
usda.gov

54. Contact Information
• Adam Rinde, ND, ACSM-HFI
– Sound Integrative Health
– 11417 124th Ave. NE # 103
– Kirkland, WA 98033
– Phone: 425-889-5894
– Email: drrinde@soundintegrative.com
– web: www.soundintegrative.com