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Back to the Basics “Let food be thy medicine and medicine be thy food” – Hippocrates

Dr. Michelle Hagel, Naturopathic Doctor • Docere Wellness Centre in Ranchlands, N.W. Calgary • Bachelor of Science concentration Neuroscience from Bishop’s University, Sherbrooke QB • Graduated from Canadian College of Naturopathic Medicine in Toronto ON • “Medically Trained, Naturally Focused” • Principles of naturopathic medicine are to treat the root cause of illness using the body’s own ability to heal, do no harm, treat the whole person, education and prevention of future illness • Practice focus: Digestive health, Hormonal health, Prenatal and Fertility- Trained Naturopathic Doula, Mental health and Pediatrics • Love to teach! • Diets are the most important aspect of our health – use food as fuel • Sometimes dietary changes and exercise are not enough so natural support in the form of supplements, botanicals, acupuncture, homeopathy, essential oils, chiropractic and hydrotherapy

The Skinny on Fats What does fat do? • Feeling of satiety • Carrier of Fat soluble vitamins: A, D, E and K • Main form of stored energy and primary fuel for muscles and brain Bad Fat? • Hydrogenated oils - process to add hydrogen molecules to turn a liquid fat to solid at room temperature • vegetable shortening and margarine • these fats increase inflammation in our bodies, decrease HDL or good cholesterol while increasing bad cholesterol LDL • attack our cellular DNA by oxidizing it • Avoid deep fried foods, processed and trans fats

Good Fat: Coconut oil Saturated fatty acids (SFA) • Coconut oil: Alzheimer’s disease, small molecular size therefore permeable to cells • Has caprylic acid which helps fight yeast overgrowth, anti-microbial and anti-fungal • Makes ketones that supply energy to the brain • Tumor cells are not able to use ketones for energy, they are glucose dependant • Increase HDL and convert LDL into HDL (bad into the good) • Ability to reduce inflammation in arthritic patients by supressing inflammatory cells, and also acts as an analgesic • If coconut oil is taken at the same time as omega 3, it can make omega 3 2x more effective • Burns fat, decreases appetite, uses energy reserve • Speeds up the breakdown of needless fat reserves, and builds muscle • Healthy fats can balance hormones: coconut, avocado, flax seed and ghee

Good fats: Omega 3 • Anti-inflammatory, and anti-depressant • Found in fish oil, canola, flax seed oil • Contain EPA: anti-inflammatory, hypolipidemic, antithrombotic • As well as DHA: development and functioning of brain, CNS, and retina • 1g fish= 0.2-.4g EPA/DHA, 15g of flax= .018g EPA/DHA • Useful for heart disease, decrease mortality rates, reduced coronary events, depression, ADD/ADHD • If taken for 1 month 4g EPA+DHA has 40% reduction in TG, 10% increase in HDL in individuals with mild elevated cholesterol • Pregnancy: neurodevelopment, auditory, retinal, and mental development • Omega 3’s reduce platelet aggregation (contributes to the plaque formation and irritation to the arterial walls), 25-30% reduction in Triglycerides in blood

Omega 6 and 9 Omega 6 oils (Soy, corn, sunflower, safflower, most nuts) • If too much omega 6 is present, it will decrease omega 3, therefore increasing inflammation Omega 9 oils (Olive oil) • Lowers bad cholesterol and increases good cholesterol • Important for heart health (Mediterranean diet: most effective method of reducing Blood pressure)

Cholesterol • Only found in animal products: meat, egg yolks, dairy products • Essential for nerve tissue, creating bile, sex hormones, adrenal hormones and vitamin D3 • Plant sterols inhibit cholesterol absorption and LDL with no effect on HDL levels • Reducing dietary intake of cholesterol by 35% only showed a 2-3% decrease in total cholesterol levels and LDL. Cardiovascular disease risk is often dependant on high LDL:HDL ratio, ability of the body to remove/excrete LDL • Increase in triglycerides occur with consumption of highly refined carbohydrates, excessive alcohol, and smoking • Exercise increases HDL, blood circulation and muscle strength • Dietary fiber from pectin, b-glucans (oats, psyllium and guar) will decrease cholesterol levels

Probiotics • These foods provide our digestive system with healthy bacteria to digest foods properly. So that we are able to obtain nutrients from our foods, fight foreign invaders and improve immune system • Fermented foods: Kimchi, sauerkraut, kombucha, kefir, yogurt, fermented vegetables • Prebiotics are food for probiotics (an indigestible plant fiber): raw chicory root, raw Jerusalem artichoke, dandelion greens, onions, leeks, garlic, raw asparagus • Probiotics are useful to everyone as the basis for our health is based on the ability to absorb nutrients from our food • Specifically important in individuals with digestive concerns, dermatological issues, allergies, auto-immune conditions

Vitamin B1 (Thiamine) • Assists with proper functioning of nervous system, muscles and heart • Maintains mucous membranes and promotes growth and development • Deficiencies may result from alcoholism, cirrhosis, overactive thyroid, infection, breastfeeding, prolonged diarrhea and burns • Useful for any inflammation of nerves or nerve pain • Food sources: fish, pork, sunflower seeds, macadamia nuts, fortified wheat, green peas, squash, asparagus and beans

Vitamin B2 (Riboflavin) • Promotes normal growth and development, maintains nervous system, skin and particularly useful in eye disease • Aids in respiratory, digestive, circulatory systems as it helps maintain healthy mucous membranes • Activates B6 (pyridoxine), as well as other enzyme systems • Useful for cracks and sores at the corner of the mouth, inflammation of the mouth and lips, trembling, and sensitivity to light • Food sources: goat cheese, almonds, beef and lamb, fish, eggs, pork, mushroom, sesame seed and spinach

Vitamin B3 (Niacin) • Maintains nerves, skin and digestive system • Reduces cholesterol and triglycerides and very helpful for individuals with schizophrenia • Treats tinnitus and vertigo, prevents headaches associated with menstrual cycle and treats pellagra, muscle weakness and general fatigue • Food sources: fish, pork, turkey and chicken, liver, beef, peanuts, mushrooms, green peas, sunflower seeds and avocado

B5 (Pathothenic acid) • Promotes normal growth and development, relieves muscle spasms and mental fatigue • Improves energy by aiding in the release of energy from foods by transporting and breaking down fatty acids • Reduces triglyceride and cholesterol levels and increases good cholesterol HDL levels • Stimulates healing, relieves allergies and constipation, supports adrenal gland • Dexpanthenol: essential in metabolism of lipids, glycose and protein. Necessary to regenerate and develop skin. Improves resistance to infections by detoxification of foreign particles • Food sources: fish, avocado, eggs, pork, beef, chicken and turkey, sunflower seeds and sweet potato

Pyridoxine (B6) • Promotes red blood cell production (like B12 and folic acid) and energy production • Involved in synthesis of amino acid, taurine, making it useful for depression as it enhances mood and resistance to stress • Helps with premenstrual symptoms as it can decrease the effect of sex hormones • Also useful for diabetes and gestational diabetes, autism, nausea (in pregnancy), improves immune system and can act as a diuretic • It helps relieve joint pain and muscle spasms such as carpal tunnel. Helpful for acne, alcoholism, burning mouth syndrome, anemia, asthma, heart disease, atherosclerosis, stroke, kidney stones and lupus • Elderly are often deficient as well as individuals that consume large amounts of protein • Food sources: fish, bananas, poultry, whole grains, nuts, potatoes

Folic Acid (Vitamin B9) • Promotes the formation of red blood cells, helps maintain white blood cells (immune system) and a healthy nervous system • Has the ability to cross the blood brain barrier and have neurological effects • Useful for symptoms of glossitis, red cracked lips, low energy, difficulty sleeping, vascular disease, forgetfulness, confusion and Alzheimer’s in combination with Vitamin B12 • Indicated for H. pylori, celiac disease, because of poor absorption in the GI tract • Important in pregnancy, helps neurological development in fetus • Individuals taking oral contraceptives have an increased requirement because of larger volumes of all B vitamins excreted as well as alcoholics

Vitamin B12 • Improves sleep by normalizing circadian rhythm, improves energy and is involved in cell reproduction • Treats symptoms such as restless legs, pernicious anemia, menstrual disorders, diabetic and peripheral neuropathy as well as skin problems • Promotes neurological regeneration/synthesis of myelin sheath, which help brain function by increasing the rate that neurons can fire thus improving memory and learning ability • Useful with alcoholism, detoxification, individuals taking various medications (NSAIDs, OCP, acid suppression therapy), elderly population, individuals with poor digestion vegetarians/vegans, pancreatic insufficiency, parasitic infection, and Zollinger-Ellison syndrome • Food sources: meat, poultry, fish, shellfish (clams and oysters), eggs (specifically yolks), milk and dairy. Dietary absorption ranges between 11-65%

Vitamin C • An important antioxidant, fights off viruses and disposes of free radicals • Helps decrease stress by supporting our adrenal glands and activates various hormones in our body • Promotes healthy capillaries, gums and teeth, helps treat urinary tract infections, forms collagen in connective tissues thereby preventing aging skin and healing wounds/burns • Improves the absorption of iron and is involved in neurotransmitter synthesis of both norepinephrine and serotonin

Vitamin C • Eliminating free radicals improves the health of our DNA, phospholipids and proteins in our cells. Benefiting individuals with cancer, heart disease, diabetes, arthritis, cataracts, kidney disease, Alzheimer’s disease and Parkinson’s disease. Individuals that smoke require higher levels of vitamin C because it accelerates the depletion in their body • Food sources: kiwi, papaya, strawberry, citrus fruit, red peppers, parsley, broccoli, Brussels’ sprouts, asparagus and kale • Vitamin C at high doses, achieved only by IV administration, enhances antiviral, antitumor and antibacterial effects

Vitamin D • Not a true vitamin because we can create it using exogenous source (the sun) • 50% is actually absorbed, this however is influenced by our skin color. The darker the pigment, the less we absorb • Has the ability to down regulate blood pressure and modify glucose levels • Autoimmune conditions often have inadequate levels as seen in rheumatoid arthritis, Crohn’s, multiple sclerosis and Type 1 Diabetes. Useful for neuromuscular function, and immune system production • Requires magnesium to activate Vitamin D • Food sources: • Cholecalciferol (Vitamin D3): Synthesis in skin from sunlight, Animal sources:Saltwater fish, liver & beef, egg yolks, Dairy: milk, cheese & butter • Ergocalciferol (Vitamin D2): Mushrooms, Fortified foods: In Canada milk and margarine are required to be fortified by law • 1 cup of milk= 88IU

Calcium • Calcium is the most abundant mineral in the body, 99% residing in bones and teeth • Involved in nervous, muscular and skeletal systems in the body and their metabolic functions • Helps utilize Vitamin B12, as well as amino acids • Beneficial for individuals with osteoporosis, frequent fractures, muscle contractions, cramping, and lower backache • Food sources: dairy, seafood, turnip, spinach, broccoli, cauliflower, okra, kale, legumes, nuts and seeds (sesame especially), figs, molasses. Unfortunately, calcium in vegetables like spinach and Swiss chard is bound to oxalic acid which decreases it’s ability to be utilized by the body • Vitamin D increases absorption of calcium

Magnesium • Magnesium is a natural muscle relaxant and one of the most important nutrients. It can decrease cardiac arrhythmias and act as a calcium channel blocker • It is the second most abundant mineral, and is essential in more than 100 enzyme systems • It is also one of the nutrients that is stripped from plants by glyphosate (round-up), making it increasingly important to supplement with • It can help decrease blood pressure, relieve night time leg cramps, aid in bone growth and act as a bronchodilator to treat asthma • As a muscle relaxant magnesium treats nervousness, headaches general muscle tightness/cramping. For more information, see http://docerewellness.com/tag/magnesium-supplement/ • Food sources: nuts and seeds, legumes, whole grains, seafood, green leafy vegetables, diary, cocoa and chocolate, and molasses

Selenium • Improves immune function, has antiviral ability, antioxidant • Important in conversion of active thyroid hormones and involved in enzyme pathways • Food sources:meat (especially organ meats), dairy, seafood, brazil nuts, nuts, whole grains, legumes, garlic, mushrooms and asparagus. The amount of selenium from foods is highly variable based on soil quality

Zinc • Found in all body tissues and fluid • Important in many enzyme reactions, red blood cell production, RNA/DNA synthesis and antioxidant defense system • Useful for taste sensation, cell replication, bone formation, wound healing, carbohydrate metabolism and immune system • Conditions requiring zinc alcoholism, chronic illness, stress, alopecia, trauma or post-surgery, malabsorption, acne, benign prostatic hypertrophy, acute cold • Food sources: seafood (mainly oysters), red meat, poultry, pork and dairy, legumes, whole grains, leafy green and root vegetables

Chlorophyll & CoQ10 • Light activated chlorophyll can help us make CoQ10 naturally • Green leafy vegetables contain chlorophyll and when we are exposed to the sun we begin producing CoQ10 naturally • Ubiquinol is the antioxidant form of CoQ10 that is beneficial in heart health, reduces LDL cholesterol and supports optimal functioning of heart muscle, and vessel walls

Grow your own food! Gardening is good for the mind and the body! • Gardening allows us to recharge, obtain gentle exercise, exposes us to Vitamin D, stress reducing, while interacting with healthy bacteria in the soil – GO get dirty • Compost: puts valuable nutrients back into the soil Magnesium • Lacking in old, weathered soils with low pH, notably in the Southeast and Pacific Northwest. Soils high in calcium and potassium also generally have low magnesium levels because they compete for absorption • Critical for seed germination and the production of chlorophyll, fruit, and nuts. Improves plants' uptake of nitrogen, phosphorus, and sulfur. Tomatoes and peppers are prone to magnesium deficiency • Common deficiency symptoms are yellowing of the leaves between the veins, leaf curling, stunted growth, and lack of sweetness in the fruit • SOULTION: Add Epsom salts to your water, 1tbsp per gallon of water

Organic • Pesticides can cause a variety of health problems: hormone disruption, cancer, brain toxicity, weight gain, toxic overload and digestive impact • The Dirty Dozen (in order of contamination)ApplesCelerySweet bell peppersPeachesStrawberriesNectarinesGrapesSpinachLettuceCucumbersBlueberriesPotatoes

The Clean 15 (in order of least contamination)OnionsSweet CornPineapplesAvocadoCabbageSweet peasAsparagusMangoesEggplantKiwiCantaloupeSweet potatoesGrapefruitWatermelonMushrooms

Be good to yourself, your food and to others! • Dr Masaru Emoto • https://www.youtube.com/watch?v=tAvzsjcBtx8 • Studies related to neglected foods • Eat locally, ethically grown/farmed • THANK YOU FOR LISTENING! • For any questions contact Dr. Hagel drmhagel@gmail.com or at Docere Wellness 403-452-6262

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