2. Goals for the program
Welcome to Wellspiration!
Why is Beneplan doing this?
About me
Take it one step at a time
3. Dr James Greenblatt MD
Dr Gabriel Cousens MD
Dr Joseph Mercola MD
Dr Brian Clement ND PhD
Dr Bonnie Kaplan PhD
Dr Abram Hoffer MD PhD
Dr Andrew Saul PhD
Dr Jonathan Prousky BSc ND
Josh Gitalis, Nutritionist
Marni Wasserman, Nutritionist
4. What sugar does to the body and brain
Which foods have 30x the nutrition of vegetables
Killing sugar cravings
Which 1 trick can burn fat with your eyes closed
Which foods make it easier to focus on work
Which "diet" foods actually make you gain weight
Which snacks contribute to a flat stomach
Which 1 natural drink can kill cravings for junk
foods
Testimonials from doctors who have slowed the
aging process through food
The link between gluten and mental illness
(depression, anxiety, schizophrenia, etc)
6. Sugar
Mental
IQ
Emotions, Moods
Aggression
Exasperates addictions
Physical
Aging
Organ damage
Fat storage
7. Journal of Epidemiology and
Community Health: toddlers who ate
more junk food had lower IQ levels.
4,000 children studied
When the children were 9 years old,
there was a significant difference in IQ
among those who ate “processed” as
opposed to the “health conscious”
diets in early childhood.
8.
9. Rats binged on sugar --> neurochemical
brain changes which mimic those produced
by cocaine, morphine and nicotine.
Sugar induces behavioral changes
"In certain models, sugar-bingeing causes
long-lasting effects in the brain and
increases the inclination to take other drugs
of abuse, such as alcohol," Hoebel said.
10. Reese
8 year old boy in London, UK
ADHD
Most misbehaved child in his grade
Behind on reading & writing
Dr Patrick Holford MD asked his mother to
cut out sugar in his diet for 1 week
14. Sugar Causes Wrinkles
Glycation: the sugar in your bloodstream
attaches to proteins.
This forms harmful molecules called
advanced glycation end products (AGEs).
The more sugar you eat, the more AGEs you
develop.
"As AGEs accumulate, they damage adjacent
proteins in a domino-like fashion," explains
Dr Fredric Brandt, MD, Dermatologist.
15. Most vulnerable to
damage: collagen and
elastin: protein fibers
that keep skin firm and
elastic.
Springy & resilient
collagen & elastin
become brittle, leading
to wrinkles & sagging.
Effects start at age 35
and increase rapidly
afterwards (British
Journal of Dermatology).
16. Sugar also affects what type of
collagen you have — another
factor in how resistant skin is to
wrinkling, says Brandt.
Collagen comes in types I, II, and
III. Type III is most stable and
long lasting.
Glycation transforms type III
collagen into type I, which is
more fragile.
AGEs deactivate your body's
natural antioxidant enzymes,
leaving you more vulnerable to
sun damage.
17. Sugar & Wrinkles
• 2g Vitamins B1 and B6 a day. These vitamins
proved to be potent AGE inhibitors in a number
of published studies, says David J. Goldberg,
MD, a New York City–based dermatologist and
a clinical professor of dermatology at Mount
Sinai School of Medicine
29. “To kill cravings, you
must flood your body
with nutrition”
Dr Gabriel Cousens MD
30. Killing sugar cravings
Flood your body with nutrition
Vitamins B3, B6 and Vitamin C help kill
cravings for sugar, says Dr Abram Hoffer
Ideal dose according to Hoffer is to start on
2g of each per day and increase slowly until
you find the optimal dose for you
31.
32.
33.
34. Killing cravings
Ingest a maximum amount of nutrition
Raw dark leafy greens one of the highest
sources of nutrition
But who wants to eat 2 bunches of dark leafy
greens raw?
35. Green Smoothies
Blend together dark leafy
greens + your favourite fruit
+ water
Greens: kale, collard, swiss
chard, beet tops, bok choy,
sprouts, spinach, romaine,
arugula, parsley...any green
Blend with: berries, apples,
cucumber, lemon,
grapefruit, etc...
Add superfoods like
spirulina
36. Green juices
Juice yourself or buy at a juice
bar (Jamba juice, Booster
Juice...)
Ex) Celery, cucumber,
grapefruit, green pepper, kale,
lemon, apple, ginger
Avoid pure fruit juice / pure
carrot juice / pure beet juice -->
very high in sugar
40. Killing sugar cravings
Eat protein
Brush your teeth
Drink a pot of herbal tea before your normal
craving time
Eat complex carbs to stop the insulin spike
42. Candida, Yeast & Probiotics
Causes: influx of bacteria not native to the body, simple
carbohydrates, sugar, antibiotics
Disturbs the normal flora (bacteria) and results in overgrowth
of Candida cells causing symptoms of infection
Upset ratio of good bacteria and bad bacteria in the GI tract
"One’s diet creates an acid situation which activates a
fermentation process in the body creating bacteria, fungus
and mold that grow out of our own tissues." - Dr. Gabriel
Cousens M.D
Candida (yeast, bacteria) feeds on sugar
43. One way to kill sugar
cravings is to balance the
gut with good bacteria
Taking probiotics (good
bacteria) can help
Fermented foods
(sauerkraut, kimchi,
kefir, pickled
vegetables,
kombucha, miso)
Supplements
44. Which 1 trick can burn fat with
your eyes closed (literally)
Sleep
45. Which "diet" foods actually
make you gain weight over time
Diet coke
Fat-free yogurt
Aspartame
High fructose corn syrup
Caused rates to gain weight faster and have a
harder time losing weight after
Artificial sweeteners
Toxins
Anything which interferes with digestion
46. Which foods contribute to a flat
stomach
Anything with Vitamin C
Green tea levels
insulin t
Cinnamon L o we r s less fa
tores
S rn fat
Hot chilli peppers He lps bu
Grapefruit
47. Slowing aging with food
Vitamin C creates collagen
Highest food sources: kale, collard,
berries, red pepper, citrus, camu camu
berry, acerola berry, sprouted
chickpeas, sauerkraut (fermented
cabbage)
Vitamin E maintains skin elasticity
Essential Fatty Acids keep cell walls strong
48. Gluten and Schizophrenia
Higher incidence of celiac disease
Increased immune sensitivity to gluten
For some, drastic reduction if not full
remission of schizophrenic symptoms after
gluten withdrawal
Other allergens: dairy, corn, sugar
Sources: John Hopkins School of Medicine, Cornell Med School, University of Texas,
Swallowsnest Court Hospital (UK)
49. Which foods make it easier to
focus on work
Essential Fatty Acids
B vitamins
(greenblatt…focus)
List of foods for focus
Chia seeds
Flax seeds / oil
Hemp seeds / oil
Blue-green algae
http://articles.nydailynews.com/2008-12-12/entertainment/17912875_1_sugar-dopamine-sweet-addiction \n\nHungry rats that binge on sugar provoke a surge of dopamine in their brains. After a month, the structure of the brains of these rats adapts to increased dopamine levels, showing fewer of a certain type of dopamine receptor than they used to have and more opioid receptors. These dopamine and opioid systems are involved in motivation and reward, systems that control wanting and liking something. Similar changes also are seen in the brains of rats on cocaine and heroin.\n
vitamins such as B3, B6, Vitamin C, and others, to effectively kill off any cravings for alcohol\n
\n
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Sprouts contain many minerals, which is important because non-organic produce is grown in mineral-deficient soil (Source: United States Department of Agriculture).\n
Researchers at the University of Texas Health Science Center at San Antonio even concluded that people who drink artificially sweetened drinks gained more weight than those who didn't, and blame it on the fact that those drinks often make you crave the real thing. in that study, for every can of diet soda people consumed each day, there was a 41% increased risk of being overweight. Read more: http://www.time.com/time/health/article/0,8599,1711763,00.html#ixzz1mZI79bL3 \n\n--\nIn a series of experiments, scientists at Purdue University compared weight gain and eating habits in rats whose diets were supplemented with sweetened food containing either zero-calorie saccharin or sugar. The report, published in Behavioral Neuroscience, presents some counterintuitive findings: Animals fed with artificially sweetened yogurt over a two-week period consumed more calories and gained more weight — mostly in the form of fat — than animals eating yogurt flavored with glucose, a natural, high-calorie sweetener.Read more: http://www.time.com/time/health/article/0,8599,1711763,00.html#ixzz1mZHuwPIX \n--\n\nIn a new study released today by Purdue University, researchers found that rats who were fed Olean-containing potato chips as part of a high-fat diet ate more overall and gained more weight than those who were fed a high fat diet and regular, full-fat potato chips. \n\nOlean is the brand name for Olestra, a calorieless, fat-free fat-substitute discovered accidentally by Procter & Gamble in 1968. Olestra was approved for use as a food additive in snack foods in 1996 and soon after became famous for its negative gastrointestinal side effects, including intense diarrhea and anal leakage. \n\n"Our bodies make predictions on what to prepare to digest based on taste and how food feels in our mouth," Swithers said. When something tastes sweet or fatty, our body gears up to digest a high density of calories, stimulating the metabolism and triggering a chain of hormonal secretions to process the fat, calories, and nutrients. \n\n"When we get cues that something is fatty, but no calories arrive -- like with fat substitutes -- our body gets confused," Swithers said. "This confusion can make the body stop preparing to digest fatty food when it does come." \n\nhttp://abcnews.go.com/Health/Diet/eating-fake-fat-makes-real-fat-olestra-study/story?id=13893613#.Tz1AhsVWq_0 \n\nhttp://www.nature.com/oby/journal/v16/n8/full/oby2008284a.html \n
5. Vitamin C\nVitamin C is essential in the process of creating cartinine, a substance which turns fat into fuel.\nDr Mehmet Oz and Dr Michael Roizen reported a study recently where two groups of participants were observed while exercising on treadmills. The group which did not have adequate levels of vitamin C burned 25% less fat than the group that did have adequate levels of vitamin C. To learn more about how much vitamin C you should be getting, view this accompanying article.\n6. Green tea\nGreen tea contains catechins, an anti-oxidant which helps break down fat and lower insulin levels. A Japanese study found that after 12 weeks of drinking the equivalent of 6 bags of green tea every day, the men reported a drop in body fat and body-mass indexes.\n7. Cinnamon\nCinnamon is also a source of catechins, which lower insulin and help the body to catabolize fats. However, sprinkling the spice on dessert foods or sugary breakfast foods will not do any good – view a healthier recipe for apple crumble at the end of this article.\n8. Hot chili peppers\nHot peppers contain capsaicin, which helps to suppress appetite. In another Japanese study of 13 women, those who ate breakfast foods with chili ate less calories later on at lunchtime.\n9. Grapefruit\nPhytochemicals in the fruit help to decrease insulin levels. The Florida Department of Citrus conducted a study in which participants were fed 1 serving (half a grapefruit), 3 times a day, for 12 weeks. On average, participants lost 3.6 pounds without altering their diets or exercises.\n
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Dr Russell Blaylock MD: Lecture on Nutrition and Behaviour\nThis is truly a must-watch – here is where he summarizes the Scandinavian work about schizophrenics improving on a diet free of their food allergies (commonly gluten, dairy, sugar or corn). He talks about it roughly a third to a half way through. \nhttp://video.google.com/videoplay?docid=2963728494205235281#\n \nIn terms of studies...\n  \nFrom John Hopkins School of Medicine\n \nIncreased immune sensitivity to gluten has been reported in schizophrenia\nhttp://www.ncbi.nlm.nih.gov/pubmed/20471632\n \nThere`s a higher incidence of celiac disease among schizophrenics\nhttp://www.ncbi.nlm.nih.gov/pubmed/19494248\n \nA drastic reduction, if not full remission, of schizophrenic symptoms after initiation of gluten withdrawal has been noted in a variety of studies. However, this occurs only in a subset of schizophrenic patients.\nhttp://www.ncbi.nlm.nih.gov/pubmed/16423158\n \nCornell Med School\n \nThere`s a growing body of research linking schizophrenia to celiac disease (gluten intolerance) but it appears differently than in non-schizophrenics and more research needs to be done.\nhttp://www.ncbi.nlm.nih.gov/pubmed/19748229\n \nCatholic University Med Department, Italy\n \nA 33-year-old patient, with pre-existing diagnosis of 'schizophrenic' disorder, came to our observation. A gluten-free diet was started, resulting in a disappearance of psychiatric symptoms…dysfunction of frontal cortex disappeared after a gluten-free diet.\nhttp://www.ncbi.nlm.nih.gov/pubmed/9408073\n \nSwallowsnest Court Hospital, UK\n \nA higher national dietary intake of refined sugar and dairy products predicted a worse 2-year outcome of schizophrenia.\nhttp://www.ncbi.nlm.nih.gov/pubmed/15123503\n \nUniversity of Texas\n \nOlder schizophrenic outpatients tended to have more irregular blood sugar or prediabetes.\nhttp://www.ncbi.nlm.nih.gov/pubmed/20808110\n