This was a lecture I presented at Living Yoga Aurora in Jan of 2011

1. Using the Ancient Wisdom of Food to Create a New You!

3. Why bother with food?

4. Of all lifes choices, food can be the most healing-

5. Typical reason for creating a new you A death in the family Embarassment or guilt Carrying around larger pill boxes Feeling “cemented in your own body” Your midlife doctor visit

6. Scene 1: At the doc office Doc: “I’ve found some risk factors”

7. Scene 2: Three months later Patient: “I don’t have the time”

8. Scene 3: The red pill or the blue pill Doc: “This should work”

9. Doc: “your doing great but I found newer risk factors” Scene 4: A year later Patient: “I gotta take another pill?”

10. True or False Medicines can change lives! Answer-True!!!

11. True or False Medicines can kill! Answer-True!!!

12. True or False Food can kill? Answer-True!!

13. With great power comes great responsibility Eat responsibly…wait, what is responsible?

15. Chemically attractive (tasty)

16. Causes emotional addiction

18. Industry contributes to growth of america ($ and size)

19. Targets childrenThe food industry is very powerful (sounds like the tobacco industry!)

21. Chemically attractive (tasty)

22. Causes emotional addiction

24. Industry contributes to growth of america ($ and size)

25. Targets childrenThe reason most modern diets don’t work: It will be physically and economically harder to be healthy in the millennium

26. Atkins Pritiken Southbeach Perricone Zone Blood type Popular fads

27. Flexitarian/semi vegitarian Pollo-vegetarian (chicken, turkey, duck ok) Pescatarian (fish ok) Lacto-ovo vegetarian (dairy, egg ok) Lacto-vegetarian (dairy ok) Vegan Raw vegan Frog diet (just eat insects) Popular followings

29. DASH Diet

30. TLC campaign

31. Glycemic Index/loadModern medicines answers For Review

32. DASH (Dietary Approaches to Stop Hypertension) http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

33. TLC (Therapeutic Lifestyle Changes) http://www.nhlbi.nih.gov/health/public/heart/chol/chol_tlc.pdf

34. Glycemic Index (just know the concept!)

35. Glycemic Index (GI): Sample Graphs Adapted from Good Carbs Bad Carbs Reprinted courtesy of Marlowe & Company. www.eatgoodcarbs.com

36. The higher the GI, The faster the blood sugar rises, The faster the pancreas secretes insulin, The higher the insulin secreted, The greater the stress response, The more the cells protect themselves, The less the cells respond to insulin, The faster to metabolic syndrome, The faster to diabetes, The faster to heart attack, The faster to end of life.

37. Bad stuff Good Stuff?

38. Pictures of Low/High GI Meals & Snacks GI = 60 GL = 48 GI = 42 GL = 31 www.eatgoodcarbs.com

39. Pictures of Low/High GI Meals & Snacks GI = 85 GL = 48 GI = 39 GL = 22 www.eatgoodcarbs.com

40. Pictures of Low/High GI Meals & Snacks GI = 83 GL = 19 GI = 14 GL = 1 www.eatgoodcarbs.com

41. Pictures of Low/High GI Meals & Snacks GI = 61 GL = 12 GI = 80 GL = 32 www.eatgoodcarbs.com

42. Pictures of Low/High GI Meals & Snacks GI = 57 GL = 31 GI = 32 GL = 16 www.eatgoodcarbs.com

43. Glycemic load Gi for overall amount in a meal incorporates complexity of food mix of carb, fat and protein volumeof food types -request a visit with a registered dietician!

44. Get a Load of This!!

45. Mix and match to a proper GL Proteins Fats Carbs

46. NuVal(an alternative to numbers crunching) David Katz, MD 1-100 Looks for overall nutrition Independent evaluation Available at Meijer! http://www.nuval.com/

47. Look for the Hexagon!

49. Lyon Diet Heart Study: The type of diet described by the Healthy Eating Pyramid really does seem to be healthier than the currently conventional Western diet since a Mediterranean diet similar to the Healthy Eating Pyramid was trialed in the Lyon Diet Heart Study. This French study20 of patients who had survived a heart attack had to be stopped early after just two and a half years because the trial diet was so effective compared to the control diet (a mildly modified Western diet). All-cause death was 70% lower in the trial group than in the control group.

50. Walter Willet Pyramid

51. The Food Pyramid (how politics influences health)

52. DrWeils Food Pyramid

53. 200 years and going strong(coined by Hahnemann) Highly technical and scientific Powerful Mostly pharmaceutical and surgical based Evidence driven even down to the gene Weight loss can be achieved but it requires multiple specialties and very well trained support system….. Allopathic medicine

54. First Health Associates Largest Loser Program Dan 55 pounds LDL 70 point lower

55. Tony 20 pounds 23% drop in Chol

56. Doris 12.6 pounds 39% drop in Chol

57. 3 Legged Stool of Good Health Good Health Most Effective Leg!!!! Pharmaceuticals Individual Self Care Surgery and Medical Procedures Herb Benson MD

58. Powerful drugs in western medicine Epinephrine Prednisone Estrogen Morphine Penicillin Prozac Adipex Powerful drugs in eastern medicine Breath

59. Epinephrine Adrenaline Dopamine or Serotonin Oxytocin Breath Chemicals…..

60. Categorization of Macronutrients and Micronutrients Insulin resistance (down-regulation or insensitivity) Inflammatory process Advanced GlycationEndproducts Receptors for Advanced GlycationEndproducts The Science of Eating/Health For Review

61. Macronutrients Proteins Fats Carbohydrates Vitamins Minerals Taking the Intelligence out of Food Micronutrients

62. Water soluble B 1, 2, 6, 12 Niacin Folic Acid Biotin C A D E K Vitamins Fat soluble

63. Water soluble B 1 Thiamin B2 Riboflavin B6 Pyridoxal,pyridoxine,pyridoxamine B12 cobalamin,cyanocobalamin,hydroxocobalamin Niacin Nicotinic acid Niacinamide,nicotinamide Folic Acid FolacinVit M Biotin Vit H C Ascorbic acid A Retinol D Ergocalciferol/Cholecalciferol E a, b, g tocopherols a tocotrienols K 1phylloquinone,phytomenadione K2 farnoquinone, menaquinone K3 menadione Vitamins Fat soluble

64. Micronutrients Boron Calcium Cholride Chromium Cobalt Copper Fluoride Iodine Iron Lithium Magnesium Manganese Molybdenum Phosporous Potasium Selenium Silicon Sodium Strontium Sulfer Zinc

65. International Micronutrient Malnutrition Prevention and Control Program (IMMPaCt) CDC skills and resources to the world -eliminate vit and minr deficiencies (espPreg,Lact,Children) Established 2000 Primarily focused on Iron, Vit A, Iodine, Folate Iron= intellect, maternal deaths Iodine=MR, Brain Damage Vit A= blindness Folate= birth defects Micronutrients are very important!!!

66. Insulin Resistance An Individual Cell minding it’s own business:

67. The Receptor/Door on the Surface: The Receptors “feel” the environment for signals on how to behave.

68. “Down-regulation”=self preservation

69. Doors closed means starvation Cells malfunction:

70. Closed cell “doors” mean sugar accumulates outside the cells…..GP

71. Hemoglobin A1c has “bad cousins” Advanced GlycationEndproducts Receptors for Advanced GlycationEndproducts

72. Science

73. “Use food as medicine” So it's not all bad….Hippocrates said:

74. Switching gears….

75. John KabatZinn -control the fight or flight before coming in contact with food Mindful eating

77. Shape Smell Texture to fingers Texture to tongue Texture to teeth Taste to tip of tongue Taste to back of tongue Throat feel going down…… Silence to decrease distractions:

78. Slow down!

79. African Filipino Indian Asian (traditional chinese, japanese) Native american Ancient medicine

80. Illness is a disharmony or imbalance directly related to spiritual causes Life is understood as a balance and sickness is a manifestation of being off balance or harmony Treatment of illness is often ritual and ceremonial involving the patient, family and often the tribe American Indian

81. The Medicine Bag

82. Psychotechnologies Mindbodypsychotechnologies are methods of producing mindbody states. Common spiritual: entheogens, yoga, contemplative prayer, meditation, fasting, isolation, chanting, etc. Others: biofeedback, sleep, dreaming, sensory overload and isolation, movement routines, flow, medical and nonmedical drugs, martial arts Overall there is a balance that exists with body mind spirit community natureand ceremony is a key in maintaining the balance

83. Osha (chuchupate) healing med and antibiotic Ligisticumporteri -Osharoot-ceremonial, symbolic and ritual med, analgesic for throat, antiviral Plants for healing

84. Bark and tips-for aches and pains Willow bark

85. Cough, asthma Mullein

86. Tea Fever Allergies Cramps Ecchinacea

87. Depression Calming Increases serotonin St Johns wort

88. Thistle-Yerba degurro-stubborn man, tough people, alcohol use-heals liver and cleans blood Milk thistle

89. Heal bruises (like arnica) Clears bones and digestive disorders Comfor

90. Stimulant Bronchial dilatory Sinus congestion Ephedra Banned by FDA

91. Topical healing Arnica

92. Antiseptic topical Tea to sooth ulcers Yerba manza(anamoxiscalifornica)

93. Antiseptic Topical cover Pinon sap

94. Calming tea Ear cones Yerba buena

95. neutralizer Cedar

96. Traditional Chinese Medicine Yin foods Yang foods

97. 4 primary patterns of Heat and Cold Excess + cold Excess + heat Deficiency + cold Deficiency + heat yin yin yin yin yang yang yang yang Healing with Whole Foods

98. Heated Cooling foods Apple Banana Pear Persimmon Watermelon Tomato All citrus Lettuce Cucumber Celery Eggplant Cabbage Broccoli cauliflower Soy milk Soy sprout Tofu Mung Alfalfa sprouts Millet Barley Wheat Kelp Spirulina Yogur Crab Clam Peppermint Nettles Cilantro marjoram

99. Cold Ginger root Cinnamon Cloves Basil Lentils Oats Quinoa Sunflower seed Sesame seed Walnut Pinenut Fennel Dill Rice Corn Rye Parsnip Parsley Sweet potato Kale Onion Garlic Scallion Cherry Citrus Hot peppers Cayenne but small amounts prevent cooling

100. Eliminate rich fatty sweetened refined Use clensing like bitter raw: sprouts, veggies, fruits, grains, legumes, flax stevia Fewer warming foods and more cooling for excess heat Fewer moistening mucus foods and add drying foods for excess damp Reduce other excesses Fast with juices and water during acute infection Take bitter herbs 2-3 times an hour during severe infection Excess

101. Deficiency Increase sweet nutritive rice oats parsnips black strap molasses soy dairy Decrease bitter May require animal meats For cold deficient-add warming For deficiency with heat-balanced foods and supporting sugar and protein Avoid hot spices alcohol coffee tobacco and excess of warming or refined foods Ample water like soups and stews Rice Barley Millet Seaweeds Black beans Mung Tofu Teets String beans Tempeh Spirulina Dairy Egg Sardine Beef Healing with Whole Foods

102. Sour Bitter Sweet Pungent Salty 5 flavors

103. Yang flavor, expansive dispersive warming Enter and clear lungs of mucus Improves digestive activity Stimulates blood circulation and cardiotonic Clears obstructions and improves sluggish liver circ Good for sluggish dull lethargic Healing with Whole Foods Pungent flavor

104. Pungent Warming Spearmint Rosemary Scallion Garlic Onion Cinnamon Cloves Ginger black pepper Hot peppers Cayenne Fennel Anise Dill basil Cooling Peppermint Marjoram Elder White pepper Radish

105. Yin cooling effect moves energy down and in Moistens dryness softens hardened lumps/stiffness Descending cooling nature Good for moistening can calming the dry nervous one Healing with Whole Foods Salty flavor

106. Salt Seaweed Barley Millet Foods made with: soy sauce miso pickles Salty food

107. Yin cooling quality causes a contraction and has a gathering absorbent astringent effect Most active in the liver to counteract rich greasy food Useful for the dispersed capriciously changing personality Sour flavor

108. Hawthorne betty Lemon Lime Pickles Rose hip Sauerkraut Sour apple Sour plum Sour food

109. Yin cooling causes contraction and encourages energy to descend Helpful for inflammation, infections and overly moist damp conditions Used to contract channel energy into lower body winter, heat symptoms neutralized by bitter Used for slow lethargic watery damp individuals or overheated aggressive Bitter flavor

110. Alfalfa Bitter melon Romaine lettuce Rye Bitter food

111. Yang flavor full and empty sweet Builds the yin of the body (tissue and fluids) Helps energy expand upward and outward Energizes yet relaxes body Moistens dry conditions of the lung Good for the dry cold nervous thin weak or scattered person Healing with Whole Foods Sweet flavor

112. Sweet food Apple Apricot Cherry Date Fig Grape Grapefruit Olive Papaya Peach Pear Strwbetty Tomato Beet Button mushroom Cabbage Carrot Celery Cucumber Eggplant Potato Shiitake Spearmint Sweet potatoe Yam Almond Sunflower seed Molasses Whole sugar Barley malt walnut

114. Ayurvedic healing Treats illness as an obstacle on the road to spiritual enlightenment. Yoga is one of the means to which ayurveda is used to heal Whether thinking the concept of yoga or ayurveda, great reliance is referred to the concept of the mind and everyone’s mind works differently. There are multiple solutions to problems and multiple treatments for a given illness

115. Ayurveda The Science of Life The Art of Living The Art of Being

116. Essentially composed of the same elements 5 =Space Air Fire Water Earth The Inner and Outer Milieu

117. Biological energies that govern function Vata-Space and Air Pitta-Fire and Water Kapha-Water and Earth Physical and Psychological Characteristics Comm0n Disorders of Imbalance Common Ways to Regain Balance The Doshas

118. Vata Physical Thin and bony Light Dry and rough skin Dry and brittle hair Hands dry Small dull dark Thin dark red lips Tongue dry pale grey coating Variable appetite Poor digestion, weak fire Prone to constipation Irregular mensecrampy Vigorous exercise Insomnia Pulse slithers Fast speech Variable sex appetite

119. Stong communicator Artistic Adaptable Emotionally sensitive Spiritually inclined Sensitive to subtle energies Charismatic Alert Vata Psychological

120. Arthritis Muscle stiffness Headaches Constipation Chronic fatigue Dry scaly skin Dizzy, ringing ears Intolerance to cold Food allergies (wheat dairy) Vata Disorders/Imbalance

121. Gentle exercise Meditation daily Specific diet Time in nature Eat in peace Bright warming colors (orange and green) Massage daily (warm oil sesame) Lavendar cinnamon oils for aromatherapy Spend time with grounding pitta and kaphas Vata Balance

122. Aerobics low impact Bicycling Dancing Gymnastics Swimming Tai Chi Walking Yoga Vata activities

123. Grains - heavier like rice wheat quinoa and oat Fruits - heavier with sweet and sour taste –mangoes bananas dates oranges grapes grapefruits Vegetables – heavy moist veggies- squash sweet potatoes avocado cooked carrots (broccoli cabbage cauliflower raw onions cause gas) cooked steamed better raw not good since difficult to digest legumes – difficulty with digestion (mung ok) Nuts/seeds – good especially in jut butter and milk form Dairy - benefit from grounding and nourishing effects but prone to food allergies Oils/fats - important for vatas (sesame olive and ghee Seasoning – most beneficial especially sea salt ginger garlic (watch dry pungent) Sweeteners – ok in moderation but use honey in moderation due to drying Drinks - plenty due to dry state ine ok but beer and alcohol create imbalance Meats - ok with grounding and nutrient rich quality deepwater fish chicken red meat vata pacifying Eat Taste Heal Vata Balancing Diet

124. Pitta Physical Medium build developed Medium height Hair fine light Oily skin, acne Hands hot and sweaty Eyes medium penetrating bright Teeth yellow and prone to decay Tongue moist pink yellow coat Strong appetite Strong digestion gerd Soft loose regular Regular mense longer Vigorous exercise Sexual arousal Light sleep not disturbed Sweat easily Pulse strong stable

125. Intelligent penetrating ideas Courageous High acheiver Articulate Organized planners Able to focus on single objective at hand joyful Pitta Psychological

126. Overly intense Manipulative Stubborn/arrogant Jealous/materialistic Loud aggressive Controlling of others Egotistical critical judgemental Suppressive of emotion Demeaning Pitta Disorder/Imbalance

127. Avoid stimulants Eat in peace Meditate time in nature Calming exercises Cooling colors blue green white Rest Learn to appreciate kapha and vata types Cool showers and oils like sandalwood Massage oils like coconut Journal to get in touch with emotions Pitta Balancing

128. Pitta activities Archer y Basketball Bicycling Football Ice hockey Ice Skating Martial Arts Mountain Biking Skiing Soccer Surfing Tennis Yoga Weight lifting

129. Grains - most good basmati quinoa couscous pasta wheat barley Fruit - sweet cooling and astringent like pears mangoes apples coconut figs cranberries pomegranates Veggies - pick bitter cooling kale broccoli zucchini potatoes squash cucumer peas Legumes - pitta fire adapted for legumes mung lentils chickpeas soybeans split pea Nuts/seeds- less suitable due to oily nature – coconut sunflower almonds ok Dairy - good due to cooling- cow ghee cottage cheese panir (water down yogurt) Oils/fats - less required but cooling are ok ghee sunflower coconut Seasonings – cooling spices and herbs dill fennel cardamom cilantro coriander saffron Sweeteners – all types in moderation except molasses (heating) less so honey (mild ht) Drinks - plenty! Sweet and astringent fruit juice apple cranberry pomegranate beer ok, wine and hard alcohol aggravating Meats - less since oily and heating – wite and fresh water fish Pitta Balancing Diet Eat Taste Heal

130. Kapha Physical Heavy bones broad frame Heavy often obese Shorter or taller than average Oily smooth skin Thick oily hair curly Hands cool clammy Eyes large and calming Tongue pink white coating Mod appetite Slow metabolism Well formed stool Mensereg mod cramp Slow graceful mvmt Steady desire for sex Deep sleep Pulse smooth swanlike

131. Patient sweet forgiving Emotionally stable loving Desire to help Calm loyal Accepting of others Stamina Homebodies romantic sensual Long term memory good listener Satisfied with life Kapha Psychological

132. Greedy hoarding Unable to say no Easily attached to people and things Overly passive, fearful of letting go Unable to express thoughts or emotion Introverted depressed Complacent slow to understand Kapha Disorder/Imbalance

133. Avoid luxurious lifestyle Focus on nonattachment in daily life Time for introspective activity writing meditation Stimulating activities (vigorous yoga) Bright colors red orange purple gold Enlivening music Observe seasons and adjust diet and life accordingly Flower essense myrrh eucalyptus cedar aroma Vary daily routine Kapha Balancing

134. Aerobics Basketball Bicycling Football Jogging Rock climbing Rowing Running Tennis Yoga Kapha activities

135. Grains – less but ok for corn millet rye buckwheat Fruits - light and astringent apples pears cranberries pomegranate Veggies - most broccoli mushrooms celery kale green beans eggplant steam/spiced Legumes - great balancing due to dry and astringent mung black red beans lentils tofu Nuts/seeds – heavy and oily so no but in place of meat- pumpkin and sunflower Dairy - avoid (soy better than cow) Oils fats light oils like sunflower canola safflower Seasonings – all benefit especially spices Sweetners - small quantities- raw honey best Drinks - only when thirsty but hot spicey like ginger or chai tea, wine better Meats - require less but ok for white poultry freshwater fish (roast broil bake) Eat Taste Heal Kapha Balancing Diet

136. Ayurvedic basics to food classification

137. Sweet Sour Salty Bitter Pungent Astringent Food tastes in Ayurveda

138. Sweet - earth and water Sour - earth and fire Salty - water and fire Bitter - ether and air Pungent - air and fire Astringent - air and earth Food tastes in Ayurveda

140. Sweet Almonds Comfrey root Dates Fennel Faxseed Licorice maidenhar fern Marshmallow Psyllium Raisins Sesame seeds Slippery elm Soloman seal Relatively uncommon Alleviates Pitta and Vata When in excess, exacerbates Kapha Nutritive, tonic and rejunvenative The Yoga of Herbs

141. Sour Hawthorne berry Lemon Lime Raspberries Rose hips Liquefies Kapha Aggravates Pitta Stimulant, promotes digestion, increases appetite Largely from the acid in plants like fruit The Yoga of Herbs

142. Salty Epsom salts Irish moss Kelp Rock salt Sea salt Sea weed In small amount promotes digestion and increases appetite Alleviates Vata Liquefies Kapha In excess aggravates Pitta The Yoga of Herbs

143. Pungent Angelica Asafoetida Basil Bayberry Bay leaf Black pepper Camphor Cardamom Cayenne Cinnamon Cloves Coriander Cumin Ephedra Eucalyptus Garlic Horseradish Mustard Onions Oregano Peppermint Prickly ash Rosemary Sage Sassafras Spearmint Thyme valerian Stimulating promotes digestion increases appetite The Yoga of Herbs

144. Bitter Aloe Barbaerry Blessed thistle Blue flag Chapparal Chrysanthemum Dandelion Echinacea Gentian Golden seal Paod’Arco Peruvian bark Rhubarb Rue Tansy Yarrow Detoxifying antibacterial germicidal Restores sense of taste Clears Pitta and Kapha Antiinflammatory The Yoga of Herbs

145. Astringent Cranesbill Lotus seeds Mullein Plantain Pomegranate Raspberry leaves Sumach Uvaursi White pond lily Witch hazel Alleviates Kapha and Pitta Sedative, stops diarrhea, aids healing Exacerbates Vata The Yoga of Herbs

146. Triphala - can balance all three doshas used as the sole herbs in many practices Guggulu – plant resin useful for binding ama Ashwagandha – calming on mind and nerves reducing anxiety in both sexes and reversing sexual debility Shatavari – female disorders menstruation to meno infertility low libido and hormone imbal Special Mentions

147. Sound familiar? Sweet Sour Salty Pungent Astringent Bitter

148. The Saguil Approach Decide to make a change in life for a reason/cause. Use alternative medicine practitioners wisely. Maintain visits with a health professional yearly +/- to control current illnesses. If medicines are necessary, don’t feel bad but plan on when you will be off them. If a job change is necessary, don’t feel bad but step into the new life with full commitment. Find an activity that “touches your heart” and inspire others Stay grounded daily with spirituality.

149. Measuring just cholesterol or body weight as a success in changing a life is a very course representation of the benefits in dietary awareness. As general guidelines exist for the population, I urge that everyone treat the challenge with a personal alternative in applying rules or criteria No one should be forced to fit through a “pigeon hole”, although guidelines are for the “masses”, every living being exudes the life-force originally given by the universe in his/her own way (just like doshas). The Saguil Approach

150. The universe will exist infinitely, events will occur, individuals will interpret some events as inspirational or demoralizing. There is an epidemic that is killing our society slowly….obesity. Tragic to witness, frustrating to treat, draining to maintain. It is our duty to control it now and help the next generation prepare for the conflict against this affliction to society. The only true thing we can control in this conflict is our reaction to it. Staying grounded with meditation, practicing mindfulness with eating, and asking “how would nature do it” will help prepare for battle against this tragedy.

151. Q & A Xiexie!! Merci!! Salamat!! Cheers!! Kwakwha!! Gracias!! Arigato!! Mahalo!! Danke!! Anugurihiitosumi!!

152. Enrique (Ric) Saguil, MD First Health Associates 2010 Arlington Heights Road Arlington Heights, IL 60005 (847) 593-3330 heal@herbal411.com