Chapter 9 - Eliminate SAD Foods Flashcards

Question

A large percentage (perhaps, above 50%) of the population is

Answer 1

Either sensitive to or intolerant to gluten *an estimated 1% of the population has been found to be formally diagnosed with celiac disease, and many more may be suffering without official diagnosis A great many people, when cutting out gluten, experience noticeable improvements in symptoms like: - joint pain - skin issues - digestive disturbances *anyone who experiences chronic health issues or physical complaints, even mild ones, should undertake a period of total gluten elimination to see if their symptoms improve

Answer 2

A protein, found in: - wheat - rye - barley Can cause, or aggravate: - intestinal disorders - peripheral neuropathy - joint pain - autoimmune disease - several cancers are also strongly linked to gluten intolerance

Answer 3

Have a complete intolerance to gluten that can manifest as: - compromised vitamin D3 and calcium levels - hyperparathyroidism - bone defects

Answer 4

Offer certain nutritional benefits when consumed in moderation. However, a grain-based diet results in excessive consumption and accordant difficulties with digestion… Bind with nutrients in the digestive tract and inhibit their absorption - this can compromise absorption of important vitamins and minerals and interfere with the body’s ability to synthesize vitamin D3

Answer 5

- decrease your risk of hyperinsulinemia - decrease your risk of diabetes - lower high blood pressure - alleviate heartburn - help shed excess body fat (particularly the hormone-disturbing abdominal fat - reduce pro-inflammatory markers - among other health benefits

Answer 6

- wheat flour - semolina - other grain based flours like —> rice or masa Cooking grains: - amaranth - barley - bulgar - couscous - millet - rye *quinoa is a primal-approved alternative that is not actually a grain, but a chenopod — like a beet. It’s a good source of protein and an almost perfect balance of eight amino acids Baked goods and snacks containing flour: - breads of all varieties - crackers - croissants - danishes - dounuts - scones - graham crackers - pizza - pretzels - muffins - rolls - tortillas - cookies - cakes - cupcakes Breakfast foods - dry cereals - cream of wheat - oatmeal - grits - granola - waffles - French toast Chips - corn - potato - tortilla - pasta & noodles - rice - except wild rice, which is categorized as a grass, not a grain, so it’s considered primal-approved

Answer 7

- alfalfa - beans - peanuts - lentils - chickpeas - soybeans (and related products, like tofu) *categorized by the primal blueprint as “unnecessary” to consume

Answer 8

Compromised by the body’s inability to digest legumes - this is evidenced by the common side effect of flatulence (caused by the fermentation of indigestible carbohydrates in the digestive tract), and by the fact that soaking processes are necessary for proper digestion and nutrient absorption

Answer 9

Way too easy to digest - study: energy expenditure between whole foods and processed foods… whole food takes twice as much energy to break down than processed foods

Answer 10

- snack foods - prepared breakfast items - packaged desserts that contain grains, sugars, and highly refined oils

Answer 11

When mixed properly at around 7% glucose concentration, are of minimal concern when used during extended medium-to-high intensity workouts - they are best not to consume at rest or in a routine fashion during the day

Answer 12

- water - herbal teas - coffee

Answer 13

Designer coffee drinks Most, if not all, energy drinks Fruit flavored drinks - provoke a mighty insulin response - are really fruit flavored sugar water Real fruit juice Milk, due to - lactose intolerance - allergic concerns - common use of hormones - common use pesticides - common use of antibiotics - GMO use adding whole milk or cream to coffee is fine if you tolerate dairy Avoid: - non-fat - low-fat Non-dairy milks (almond, rice, soy) - not inherently problematic, but they contain additives like carrageenan, guar gum to which some are sensitive - make your own, or look for brands that contain only nuts/coconut and water Avoid: - soy - rice Sodas - high sugar & assorted chemicals & artificial sweeteners (aspartame & sucralose) - some artificial side effects = migraines & panic attacks Sports drinks Sweetened cocktails Vegetable juices

Answer 14

These should be avoided - Red Bull - monster - full throttle - 5-hour energy - and the like… —> they deliver an immediate energy spike from the combination of caffeine and sugar, resulting in an eventual energy crash and stress on the fight-or-flight system

Answer 15

When fruit is consumed in juice form (even 100% fruit juice) it can become quick hits of sugar that spike insulin and can easily deliver hundreds of calories in the blink of an eye… - if insistent to consume, dilute with sparkling water, aiming to increase water-to-juice ratio over time

Answer 16

- daiquiri - margaritas - mai-tai *when alcohol calories are consumed in conjunction with the carbohydrates, as with these mixed drinks, they are much more likely to be stored as fat

Answer 17

Certainly less objectionable than other sweetened beverages - they contain ample amounts of antioxidants and vitamins… especially when freshly squeezed… - BUT still much better to consume whole food vegetables that contain fiber (which mutes the glucose spike upon ingestion) and additional nutrients that are discarded during the juicing process - be wary of “vegetable juices” that are mostly fruit and other sweeteners

Answer 18

Increase the amount of food one eats (not to mention the calories and carbs consumed in the beverage…)

Answer 19

Are proven to be less satiating than solid… through various studies

Answer 20

A chemically altered agent created by enzymic processing that converts glucose into a solution of - 55% fructose - 45% glucose

Answer 21

Fructose has uniquely harmful metabolic effects - virtually every cell in the body is able to metabolize glucose, but fructose is mainly processed in the liver - it’s converted to glycogen in the liver if the liver has room for it - if the liver’s limited glycogen stores are full, fructose is converted to fat in a process known as lipogenesis Numerous studies link fructose consumption with fat buildup in the liver - as fatty acids accumulate in the liver, they form tiny fat droplets, a condition known as nonalcoholic fatty liver disease (NAFLD) - because it mimics the effects of alcohol damage to the liver - if caught early enough, the damage can be reversed, but if left untreated, the effects build… - eventually, NAFLD can lead to cirrhosis of the liver, which manifests as an accumulation of scar tissue and a deterioration of liver function Can cause a build up of visceral fat around other organs (intra-abdominal fat) Increases your risk of all major heart attack precursors: - elevated triglycerides - elevation of harmful LDL - higher blood pressure - insulin resistance - greater number of free radicals that damage DNA and cells

Answer 22

An accumulation of scar tissue and a deterioration of liver function - nonalcoholic fatty liver can lead to this condition

Answer 23

- Alzheimer’s disease - heart disease - metabolic syndrome - diabetes - hypertension - insulin resistance

Answer 24

- antioxidants - vitamins - minerals that would usually mitigate the metabolic impacts of fructose in naturally occurring whole food sources, like: - fruit - honey - vegetables

Answer 25

The closest thing to a naturally occurring source of isolated fructose, but even it comes packaged with hundreds of polyphenols that change the way our bodies process fructose *human bodies were not meant to eat isolated and nutritionally empty sources of sugar… like coco cola

Answer 26

Averages 4-5x that of the 1900s, when the daily consumption = 15 grams on average - this is due primarily to high-fructose corn syrup consumption…

Answer 27

Those drinking fructose sweetened beverages exhibited increased: - central obesity - insulin resistance - cardiac risk factors compared with those drinking glucose sweetened beverages

Answer 28

Processed cheese and imitation cheese products - American cheese - Velveeta - etc Ice cream Frozen yogurt Non-fat and low-fat yogurts, including fruit-sweetened yogurt Conventional/GMO dairy products

Answer 29

High-fat Preferably organic, to avoid: - hormones - pesticides - antibiotics - GMOs common in conventional dairy products Ideally Raw And Unpasteurized

Answer 30

Natural type of sugar found in milk - in order to digest lactose properly, the enzyme lactase is required to convert lactose into glucose and galactose during the digestion process

Answer 31

When the body stops producing the lactase enzyme in the small intestines (after childhood years) Is a condition that an estimated 75% of the world’s population experience

Answer 32

- diarrhea - stomach pain - bloating - cramps - flatulence - nausea - vomiting Are common and can range from mild to severe depending on degree of lactose intolerance

Answer 33

A protein molecule that composes digestive and immune function in sensitive people Similar in structure to gluten - and for gluten sensitive people, it can be cross-reactive - meaning it can trigger some of the same responses as gluten - there is, however, no real evidence that casein increases intestinal permeability - once the gut lining has been compromised by something else, though, casein can infiltrate the bloodstream. This causes the immune system to mount an attack, leading to a familiar autoimmune response *in a healthy digestive tract, the potentially allergic components of casein will likely never make it past the tight junctions and into the bloodstream to wreak havoc *…those with leaky gut, including those with autism, removing casein from the diet could be helpful *just about every form of dairy contains casein, except for ghee Ll

Answer 34

- swelling in the facial areas - hives - rashes - congestion - sneezing - caughing - worst possible reaction = anaphylaxis

Answer 35

They often contain: - hormones - pesticides - antibiotics - even GMOs

Answer 36

Americans have been consuming these foods since 1996 In 2009, the American Academy of Environmental Medicine (AAEM) stated that, “ Several animal studies indicate serious health risks associated with genetically modified food.” These health risks include: - infertility - immune problems - accelerated aging - faulty insulin regulation - changes in major organs - changes in the gastrointestinal system *the AAEM has asked physicians to advise patients to avoid GMO foods. Even so, the US lags behind many other nations in prohibiting use of GMOs

Answer 37

- corn plants - alfalfa - canola meal All products that are overwhelmingly genetically modified in the US… Some are treated with Monsanto’s genetically engineered: - Recombinant bovine growth hormone (rBGH or rBST) —> this growth hormone is actually E.Coli bacterium used to stimulate the cow’s metabolism and increase milk production. Unfortunately, it also increases: - Insulin-like growth factor (IGF-1), a hormone that has been linked to — breast, prostate, colon, lung, and other cancers *there is not currently strong evidence that ties to dairy consumption to increased cancer risk, but it’s still wise to look for dairy products labeled as free from rBGH or rBST A

Answer 38

Eat only organic or pasture-raised dairy products whenever possible

Answer 39

“There is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD (coronary heart disease) or CVD (stroke and cardiovascular disease)

Answer 40

- build cell membranes - build hormones - provide energy that helps you feel full for longer - transport essential fat-soluble vitamins (A, D, E, and K) - absorb minerals - convert carotene to vitamin A - and many other biological processes… *when you eat low-fat or non-fat dairy, you are getting paltry or nonexistent amounts of these beneficial fatty acids that naturally occur in dairy

Answer 41

A, D, E, K *are stored in the liver and fat tissue

Answer 42

Fat-soluble vitamins, particularly vitamins A and K2 - when fat is removed to produce low-fat or non-fat dairy, the vitamins people need are left out

Answer 43

- bone metabolism - gene expression - cell division - tooth development - fetal health - production of sex hormones - skin health - eyes - mucus membranes of: mouth, nose, throat, lungs - by keeping them moist The antioxidant protection provided by this vitamin helps defend against cancer

Answer 44

Primary role = transporting calcium to where it belongs and removing it from where it does not belong Has been shown to: - reduce coronary calcification - restore bone mineral density in patients with osteoporosis - improve dental health - improve insulin sensitivity *perhaps, the most important vitamin found in dairy, simply because dairy is one of our only reliable sources of this nutrient *must be taken with fat to be absorbed properly

Answer 45

- farming methods - certain cooking techniques - environmentally objectionable catching methods

Answer 46

1) For American consumers, the Monterey Bay Aquarium Seafood Watch - used to compare: - species - country of origin - farming methods *They also provide a list of similar organizations around the world that provide region specific guidance 2) The Marine Stewardship Council - another great resource for learning more about safe fish consumption

Answer 47

- most farmed fish (except for certain exceptions…) - fish imported from Asia, both farmed and wild-caught - breaded fish (fish sticks, filets, popcorn shrimp, fried calamari) - frozen processed fish products (read labels to stay away from lots of ingredients) - large predatory fish potentially high in mercury (shark, swordfish, king mackerel) - fish caught by environmentally objectionable methods - imitation crab

Answer 48

Pellets made from: - chicken feces - GMO corn - canola oil - soy

Answer 49

- wild fish - fish meal - fish oil *it takes five pounds of wild fish to grow one pound of farmed fish

Answer 50

- are raised cramped, unsanitary conditions - are exposed to high levels of dangerous chemicals (dioxins, dieldrin, toxaphene, and other pesticides) - overcrowded farms carry a precedence of disease, which necessitates the use of health compromising antibiotics *nutritional levels of farmed fish is diminished - they contain more omega-6s and less omega-3s Also contain more contaminants (like PBCs and dioxins)

Answer 51

Farm-raised salmon, most of which are marked Atlantic salmon *it is estimated that 90% of all fresh salmon eaten in the US is farmed, and that 90% of farmed salmon produced is the objectionable Atlantic salmon

Answer 52

- krill - zooplankton - algae *usually the more nutritionally dense and tastier option

Answer 53

- Farmed coho salmon, especially freshwater coho, is a vast improvement over ubiquitous Atlantic salmon - Farmed shellfish are approved to eat because they have similar living circumstances to wild shellfish (I.e. they attach to fixed objects) - Trout, barramundi, and catfish farmed in the US or Canada have good nutritional profiles and minimal contamination concerns

Answer 54

Should be mostly avoided, because: - concerns over polluted breeding grounds - poorly regulated farming practices - distant transportation compromises freshness and leaves a big carbon footprint *some may be acceptable, depending on where they are sourced - check up-to-date recommendations before buying…

Answer 55

- children - pregnant women - fetuses *when selenium content of fish exceeds mercury content, as is often the case with wild fish, the mercury is less problematic *however, in larger predatory fish, mercury can outpace selenium and present a health risk - especially for the sensitive populations mentioned

Answer 56

Can cause mercury to build up in the large fish over time

Answer 57

- large tuna - king mackerel - swordfish - shark Can be tainted with mercury levels 10,000x that of their surrounding environment

Answer 58

Interfere with brain and nervous system function

Answer 59

- memory loss - tremors - vision loss - numbness in fingers and toes - infertility - high blood pressure - evidence is showing that mercury can also cause heart disease

Answer 60

Are not dangerous in and of themselves (even appear naturally in some veggies) can form potentially unhealthy, carcinogenic compounds when subjected to heat, called - nitrosamines This is particularly concerning when they are consumed in the absence of antioxidants, as in the case with meat. In contrast, plant-based nitrates are consumed with ample levels of antioxidants from the plants, which neutralizes the potentially negative effects of the nitrates

Answer 61

Can be a welcome addition, but fresh meats should comprise the bulk of your meat intake

Answer 62

Be sure to include some in your diet! - delivers, not only high-protein and freshness, but also added nutritional benefits of more fat content and more moisture for better taste You also get beneficial agents in the bone, marrow, and connective tissue, like glycosaminoglycans that are commonly featured in joint supplement products: - glucosamine - chondroitin sulfate - hyaluronic acid

Answer 63

Are laden with: - hormones - pesticides - antibiotics - contain unfavorable omega-6:omega-3 ratios due to the animal’s excessive grain intake *virtually all meat found in the supermarket, fast food restaurants, or dining establishments come from conventional CAFO sources, unless otherwise specified

Answer 64

Fried, breaded poultry - fried chicken - hot wings - chicken fingers - chicken strips

Answer 65

- CAFO meat - cured meat (salami, prosciutto, coppa, pepperoni) - sausage - bacon - deli meats - jerky

Answer 66

Pastured, grass-fed, and/or made without chemical preservatives and added sweeteners

Answer 67

Deliver unnecessary carbs for most people not engaged in intense physical activity Furthermore, they may contain high levels of - glycoalkaloid a potential toxic, pro-inflammatory agent that can degrade cell membranes and increase permeability of the intestines when consumed in excess by sensitive people (can promote leaky gut) *most potatoes have relatively low levels of these toxins, but potatoes whose skins begin to turn green have the highest levels of glycoalkaloids and should be avoided entirely

Answer 68

Found in white potatoes A potential toxic, pro-inflammatory agent that can degrade cell membranes and increase permeability of the intestines when consumed in excess by sensitive people *most potatoes have relatively low levels of these toxins, but potatoes whose skins begin to turn green have the highest levels of glycoalkaloids and should be avoided entirely

Answer 69

Potatoes that have been cooked and refrigerated overnight - digestible glucose transformed into resistant starch means the cooked and cooled potato is lower in digestible carbs than a merely cooked potato

Answer 70

- additional nutritional values - lower glycemic response - lower levels of glycoalkaloids than russet and white potatoes *but are still high in carbs

Answer 71

- Represent a benign but unnecessary source of carbohydrate - They are unlikely to cause harm from a health perspective, but they need not be a dietary staple, particularly if one wants to reduce excess body fat - For athletes, or anyone else looking to bump up their carb intake, potatoes are a decent option

Answer 72

- 2% milk - coffee creamers (the sweetened, flavored kind…) - sweetened yogurt and/or low-fat yogurt - processed cheese (“cheeze” that you spray out of a can, or cheeses that, when folded into quarters, still bounces back to the original form are off limits) - processed meats with chemical preservatives, sugar, and artificial flavoring/colors - ready to eat breakfast items: sandwiches, pastries, waffles, pancakes, hash browns, - ice cream - frozen baked goods - popsicles or other sweetened frozen fruit products - tv dinners

Answer 73

Spice rubs or seasoning blends often contain sugar as the first ingredient… *opt for individual spices and blends that contain salt and assorted spices only

Answer 74

- are devoid of nutritional value - promote inflammation - promote oxidative damage to cells throughout the body - drive insulin resistance - drives fat storage - elevates cardiovascular disease risk - accelerates aging *the average American consumes 115 pounds of sugar per year…!

Answer 75

- salmon - herring - sardines - anchovies - herring - mackerel

Chapter 9 - Eliminate SAD Foods Flashcards

(100 cards)