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CNM Nutrition 1 Pt.2 > Popular Dietary Models > Flashcards

Popular Dietary Models Flashcards

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1
Q

What are traditional diets?

A

Cultural eating patterns centred around unprocessed, fresh, locally sourced foods based on season

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2
Q

What are the main characteristics of the Mediterranean diet?

A
  1. Abundance of plant food
  2. Olive oil as principal source of fat
  3. Low red meat consumption
  4. Moderate consumption of fish and poultry
  5. Moderate wine consumption
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3
Q

What are the outcomes of Mediterranean diet compared to Northern European diet?

A

Lower incidence of : heart disease, cancer, diabetes
Slightly higher longevity

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4
Q

What happened to the food industry in the 12th century?

A
  • Crop and animal farming evolved with emphasis on high yields and profit
  • Industrialisation accelerated after WW2 -> food started being produced in factories
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5
Q

What are the costs associated with the industrialisation of food?

A
  1. Pesticide toxicity
  2. Water pollution
  3. Soil depletion
  4. Antibiotic resistance
  5. Junk food
  6. Chronic health issues
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6
Q

What is the blood type diet?

A

Blood type = the key to your body’s entire immune system -> determines diet, supplements and perisonality

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7
Q

What should a blood type 0 eat?

A

RECOMMENDED : meat, poultry, seafood, some fruits and veg -> HIGH PROTEIN AND LOW CARB

Avoid : wheat and most grains

Incorrect eating = risk of ulcers, inflammatory diseases

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8
Q

What should a blood type A eat?

A

RECOMMENDED : fruits, veggies, beans, seafood -> HIGH CARBS LOW FAT

Avoid : meat, dairy, wheat

Incorrect eating = risk of cancer and other disease

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9
Q

What should a blood type B eat?

A

Dairy eating omnivores

RECOMMEND : meat, beans, fruits, veg, some dairy

Avoid : chicken, pork, wheat

Incorrect eating = risk of slow growing viruses attacking NS

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10
Q

What should a AB blood type eat?

A

RECOMMENDED : seafood, dairy, fruits, veg

Avoid : red meat

Friendliest immune system of all blood types

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11
Q

What are lectins?

A

Carbohydrate-binding PROTEINS naturally occurring in plants (highest on legumes and grains)

Some are harmless some can be detrimental

Can bind with minerals (esp. iron, calcium, zinc, phosphorus) impeding absorption

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12
Q

How is the blood type diet theory based on lectins?

A

Theory claims that different lectins target different blood groups -> lectins supposedly cause serious disruptions in the body, e.g. blood agglutination, liver cirrhosis, kidney failure

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13
Q

How can lectins be deactivated

A

Lectins = water soluble, found in foods’ outer surface

Soaking, boiling, cooking, sprouting inactivates most lectins

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14
Q

What is the macronutrient ratio of a ketogenic diet?

A

75% fat
20% protein
5% carbs

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15
Q

What is the purpose of a ketogenic diet?

A

To shift body’s primary fuel source from GLUCOSE to FAT = KETOSIS

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16
Q

What happens in ketosis?

A

Fat is converted to ketones in the liver -> transported to body tissues -> enter mitochondria and generates ATP

Ketone bodies are able to cross the BBB to provide energy to the brain

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17
Q

Foods to avoid in ketogenic diet

A

Foods made with flower, grains, high sugar foods, starchy veg, lactose-rich dairy

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18
Q

Foods to eat in a ketogenic diet

A

Meat, fatty fish, eggs, butter, cheese, creams, nuts and seeds, oils, avocados, low-carb veggies

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19
Q

What are the benefits of a ketogenic diet?

A
  • Epilepsy
  • Neurological disease
  • Cancer
  • CDV disease
  • T2DM
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20
Q

Why is ketogenic diet associated with long-term weight management?

A
  1. Lack of glucose = decreased insulin = reduced lipogenesis and increased Lipolysis
  2. Appetite suppressant (effect on leptin and ghrelin)
  3. Metabolic cost of gluconeogenesis and thermic effect of protein
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21
Q

What are disadvantages of a ketogenic diet?

A
  • Tachycardia, dehydration, acidosis, hypoglycaemia, constipation, kidney stones, overacidity
  • Key vitamin and mineral deficiency
  • Dyslipidaemia and elevated cholesterol
  • Long-term viability and limitations
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22
Q

What is the Atkins diet?

A

Low carbs high protein diet -> unlimited amounts of protein and fat

Recommended for weight loss

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23
Q

How does the Atkins diet work?

A

Same principles of Keto, but gradually reintroduces carbs to determine carb tolerance level that allows maintenance of the individual’s ideal weight

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24
Q

What is paleo diet?

A

Represents the hunter/gatherer diet from the Palaeolithic era

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25
What are the characteristics of the paleo diet?
Excludes : legumes, grains, dairy, refined sugar, processed foods Includes : fruits, veg, nuts, seeds, meat, fish, plant oils
26
Benefits and disadvantages of the paleo diet?
Benefits : excludes pro-inflammatory dairy products, refined sugar, processed foods Disadvantages : esp. high animal protein intake, lack of legumes and grains limits fibre and nutrient intake
27
What are specific carbohydrate diet (SCD) and Gut and Psychology syndrome diet (GASP) ?
Diets proposing a CAUSAL LINK between GIT disturbances and various neurological, autoimmune and allergic responses
28
How are SCD and GASP designed to support optimal health?
- Improving health and integrity of digestive tract - Promoting symbiotic relationship with internal bacteria
29
What are the 3 key stages of of SCD and GASP?
1. INTRODUCTION : all starchy carbs removed x up to 1 year -> diet based on bone broths, stews, probiotic foods 2. MAINTENANCE : 1.5-2 years -> includes veg, fermented foods, meat, fish, eggs, animal fat 3. REINTRODUCTION : reintroduce foods 1 at a time in small amounts -> quantity can be increased if no digestive symptoms occur (refined carbs still avoided)
30
Benefits of SCD and GASP
- Encourage home-cooked meals, fresh veg, fruits, meat, poultry, fish - Does not allow convenience/processed foods
31
Disadvantages of SCD and GASP
- Extremely restrictive, difficult to follow - Cuts on many nutrient dense foods - Heavily based on animal foods
32
What are FODMAPs?
Acronym for : fermentable oligosaccharides, disaccharides, monosaccharides and polyols = short chain carbs found in certain foods -> poorly absorbed in small intestine -> ferment in colon = GI symptoms Designed to help IBS/bowel disorders
33
Who needs FODMAP diet?
People with GI issues = altered gut motility and/or highly sensitive gut wall —> for them, increased water and gas generated by bacteria fermentation = pain, bloating, diarrhoea, constipation
34
Why is FODMAP helpful for SIBO?
FODMAPs fuel bacteria that are already problematic and reside in the wrong part of the colon (small intestine)
35
What veggies are allowed/to avoid for FODMAP diet?
ALLOWED : aubergine, green beans, book Choi TO AVOID : onion, garlic, artichokes
36
What fruits are allowed/to avoid for FODMAP diet?
ALLOWED : green kiwi, mandarin, oranges TO AVOID : apples, pears, cherries
37
What protein sources are allowed/to avoid in FODMAP diet?
ALLOWED : eggs, tofu, plain meats TO AVOID : most legumes, some processed and marinated meats
38
What are the 3 stages involved with the FODMAP diet?
1. RESTRICTION : strict avoidance of all FODMAPs (2-6 weeks) 2. REINTRODUCTION : progressive reintroduction of FODMAPs to identify which and how much are tolerated (8-12 weeks) 3. PERSONALISATION : amount/type of FODMAPs tailored to individual
39
What are the blue zones?
Traditional populations that accumulated centuries of wisdom for healthy living = LONGEVITY -> Sardinia, Okinawa, …
40
What does the blue zone diet look like?
65% complex carbs 15% protein 20% fat
41
What is the 95/5 rule of the blue zone diet?
95% = vegetables, fruits, herbs, grains, nuts, seeds, greens, beans + EVOO 5% animal protein
42
What are dietary aspects that contribute to longevity in the blue zones?
1. Low in saturated fat 2. High in nutrient dense foods 3. High in fibre 4. High in plant protein 5. Adequate intake of omega-3
43
What aspects other than diet are thought to contribute to longevity in the blue zones?
1. Active, outdoor lifestyle 2. Low alcohol 3. Less drugs 4. Community 5. Spiritual beliefs
44
What is the macrobiotic diet?
A philosophy of health in which foods are combined into meals according to the PRINCIPLE OF BALANCE -> YIN AND YANG
45
What is involved in the macrobiotic diet regime?
- 25-30% well-chewed, whole cereal grains - 30-40% veggies - 5-10% beans and legumes - 5-10% traditionally/naturally processed foods - Remainder : fish, seeds, nuts and nut butters, seasonings, sweeteners, fruits EXCLUDED : dairy, meat, processed foods, nightshade vegetables
46
What are the benefits of a macrobiotic diet?
1. Improve glycaemic control in T2DM 2. Supports cancer recovery 3. Reduce risk of hormone-dependent cancers in women
47
What is a well-formulated vegetarian/vegan diet?
- Based on fresh fruits and veg, nuts, seeds, legumes, grains - Whole organic foods - Free of processed and refined foods
48
What are the benefits of a well-formulated vegetarian/began diet?
- Less obesity = better metabolic health - Improved glycaemic control -> increased insulin sensitivity - Lower intake of environmental contaminants - Reduced risk of foodborne diseases - Improved longevity - Reduced risk of heart disease - Reduced risk of cancer
49
What nutrients are less abundant in a vegetarian/vegan diet and hence need to be considered?
- B12 (chlorella pyrenoidosa, sea veggies, lions mane) - Vit. D (mushrooms, egg yolks) - Iron (dark green veg, lentils, quinoa) - Omega-3 (ALA : chia and flaxseeds, walnuts)
50
How can vegetarians and vegans ensure a good Omega-3 level?
To ensure ALA conversion to EPA and DHA (=biologically active forms) 1. Limit omega-6 consumption 2. Adequate zinc, magnesium, B6 consumption to support delta-6-desaturase activity
51
What is raw food diet?
Predominantly based on raw, unprocessed foods Vegetables, fruits, nuts, seeds, sprouted grains, beans Less common : raw meat and fish
52
What are the benefits of a raw food diet?
- High fibre, vitamins, minerals, phytonutrients - Based on alkalising foods - Avoids issues with high-heat cooking - Suits hot constitutions
53
What are disadvantages of a raw food diet?
- Not suitable for cold constitutions - Not suitable for those with impaired digestion or lower vitality
54
What does the CNM naturopathic diet do?
Supplies body with all nutrients needed for health and growth
55
How does the CNM naturopathic diet look like?
- Free of harmful substances - Free of junk / highly processed / microwave foods - Free of stimulants - Free of sugar and artificial sweeteners - Free of table salt - Free of cow’s dairy (small amounts if raw) - Free of soya and GMOs
56
What type of food does CNM naturopathic diet focus on?
Fresh, local, seasonal, whole organic foods Veg and fruit, legumes, whole grains, nuts, seeds, small amounts of oily fish and grass-fed meat
57
What does the CNM naturopathic diet emphasise?
- Food prescription based on PATIENT CONSTITUTION - Focus on QUALITY - Detox - Encourage effective DIGESTION
58
What is fasting?
Abstinence from food for a specific time period
59
What is the purpose of fasting?
The body uses a considerable amount of energy to digest food -> by fasting, energy can be redirected to SELF HEALING
60
What types of fasting are there?
1. Vegetable broth fasting 2. Juice fasting 3. Lemon water fasting 4. Intermitted fasting 5. Water fasting
61
What are the benefits of fasting?
- Improves overall emotional and physical wellbeing - Enhances cognition and mood - Helps with weight loss - Normalises blood pressure - Improves blood lipid profiles - Improves glycaemic control - Reduced risk of inflammation and oxidative stress - Promotes healthy ageing
62
What are the contraindications of fasting
- Pregnancy and breastfeeding - Infants - Severe liver/heart/kidney disease - Emaciation and debility - Eating disorders - Adrenal exhaustion - Diabetes ONLY under supervision
63
What is the guidance for fasting?
- Reduced calorie intake = cold intolerance -> keep warm! - Fasting days should be RELAXING - Periodic fasting should be part of a healthy lifestyle
64
How should one transition from normal diet to fast?
3 days before the fast - Consume mainly VEGGIES + stay hydrated - Avoid meat, dairy, sugar, caffeine, alcohol The longer the fast, the longer the transition!
65
How to MAXIMISE the benefits of a fast?
PROGRESSIVE CLEANSE of 6 weeks 1st : no alcohol 2nd : no caffeine 3rd : no meat 4th : no dairy 5th : no wheat 6th : no sugar
66
How should foods be reintroduced after fasting?
- Easy-to-digest foods x 3 days after fast - Start with veggie broths, juices, steamed veggies, salads, then rice - Daily low intensity exercise Low food quantity high nutrient density
67
Why may fasting provoke a healing crisis?
The body stores tozxins which may be mobilised OUT OF THE ADIPOSE TISSUE into the bloodstream whilst fasting
68
What are signs of a healing crisis?
Nausea, muscle and joint pain, mucus, furred tongue, slow bowel movement, headaches, dizziness, fatigue, dark urine,…
69
Why does preparing the system before the fast help reducing risk of healing crisis?
The more toxic (= acidic) the system, the greater the crisis —> fasting preparation ALKALISES the body
70
Considering the increased mobilisation of toxins caused by fasting, what is important to consider?
OPTIMAL ELIMINATION CHANNELS - Adequate fluid intake - Good bile flow - Herbal teas (dandelion root, globe artichoke, barberry) Consider using enemas
71
What is the gentlest form of fast?
VEGETABLE BROTH fasting -> ideal for newbies or those with lowered vitality
72
What are the characteristics of vegetable broth fasting?
- Provides body with minerals to neutralise toxins in body - Alkalising - Support cleansing via kidneys - Gentle, nourishes digestive system - Can be combined with sauna, dry skin brushing, colon hydrotherapy or enemas
73
What is juice fasting good for?
- Alkalising body - High nutrient density, easily absorbed - Rich in antioxidants and anti-inflammatory - Support healing and regeneration
74
What are good veggies to use in a juice fast?
Carrots, kale, celery, parsley, beets, cucumber, ginger
75
How does the one day fast work?
Focus on organic fruits and veg for 1 day x week Raw, baked, steamed or stewed
76
How does the mono fast work?
Eat 1 TYPE of fruit / veg / grain on fast days
77
What is intermitted fasting?
A cycle between a period of fasting and non-fasting - 16/8 method - Eat-stop-eat
78
How does the 16/8 method of intermitted fasting work?
16 h fasting with a 8 h eating window No calorie restriction
79
How does the eat-stop-eat method of intermitted fasting work?
24 h fast once or twice a week
80
What are benefits of intermitted fasting?
1. Protect and promote cellular function 2. Decrease oxidative stress 3. Enhance immune function 4. Weight loss (leptin sensitivity) 5. Reduced risk of T2DM (insulin sensitivity) 4. Protective against CDV disease 5. Neurological benefits (= alertness and mental acuity)

CNM Nutrition 1 Pt.2 (10 decks)

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