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Food is confusing: Plant vs. Paleo

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Food is confusing: One day milk “does a body good”, the next day it causes cancer. One day we hear that eating meat will help us lose weight, the next day it’s the cause of obesity. How in the world can anyone make sense all the conflicting ideas, theories and studies? (You’d need a PhD in Biochemistry just to eat dinner!)

Over the past few years I’ve been pouring over nutritional science research from the top diets: Paleo, Atkins, Vegan, Forks Over Knives (Plant-Based), the Mediterranean Diet, etc. Where did these diets come from? How do they differ? And which is best for long-lasting health?

I was surprised to find that – amidst all chaos – there seems to be a common set of principles that all of these diets agree upon. And that’s what I’d like to share with you at Alive Berlin.

If you’re the kind of person that doesn’t necessarily like to follow a strict diet, but you want to feel confident in your eating choices, then this workshop is for you. In addition, we’ll talk about how to integrate these principles in a holistic, and positive way. This is a judgment-free zone: so if you’re brand-new, love pizza, or have your own beliefs about food, don’t fear! We welcome all opinions and eating styles in the quest for understanding.

I guarantee that when you leave you’ll feel a sense of clarity, and will have the ability to talk more intelligently about food and nutrition.

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Food is confusing: Plant vs. Paleo

  1. FOOD IS CONFUSING Alive in Berlin 2015 Chris Castiglione
  2. Chris Castiglione
  3. GOT MILK?
  4. GOT MILK?
  5. WHY ARE YOU VEGETARIAN?
  6. Fast Food Nation Omnivore’s Dilemma In Defense of Food The China Study Whole Death by Food Pyramid Forks Over Knives Fed Up Food Inc. Cowspiracy Fat Sick and Nearly Dead King Corn Vegucated A JOURNEY OF LEARNING Food Rules 
 Eating Animals Grain Brain The Fat Surprise Skinny Bitch The Ethics of What We Eat Paleo Manifesto
  7. There’s a lot that they agree on 20% 80% 80%
  8. 1. NUTRITION SCIENCE 2. PLANT VS. MEAT 3. WHAT WE ALL AGREE ON
  9. MAKING SENSE OF NUTRITION SCIENCE
  10. VITAMIN C
  11. 2. PEPPERS: 183.5MG 1. GUAVA: 228.3MG 3. KALE: 120MG 7. ORANGES - 53.2MG per 100 grams (about the size of 1 orange)
  12. HOW I FEEL ABOUT NUTRITION
  13. 1. Bad politics 2. Biased experts 3. Reductionism WHY IS NUTRITION SO CONFUSING?
  14. 1. BAD POLITICS
  15. THE BASIC FOUR 1956 - 1992
  16. THE FOOD PYRAMID 1992
  17. MYPYRAMID 2005
  18. MYPLATE 2007
  19. 2. BIAS EXPERTS
  20. TRUST
  21. HARVARD MEDICAL DEGREE - COURSE REQUIREMENTS
  22. NO NUTRITION CLASSES ARE REQUIRED TO GET A HARVARD MEDICAL DEGREE
  23. STATUS OF NUTRITION EDUCATION IN MEDICAL SCHOOLS (2004)
  24. Anyone who is certain they are right about everything, is most certainly wrong
  25. 3. REDUCTIONISM
  26. If you are a REDUCTIONIST you believe that everything in the world can be understood if you understand all its component parts.
  27. Reductionism: The mistake of characterizing foods by the health effects of certain nutrients
  28. Lycopene In 1995, a report came out that people who ate more whole tomatoes had lower risk for prostate
  29. Lycopene Marketers rose to the challenge. “It’s lycopene time!”
  30. Lycopene And the results…
  31. Lycopene 1,361 studies later, and there are still no significant findings on isolating lycopene. There are hundreds of thousands of chemicals in tomatoes!
  32. PLANT VS. MEAT NUTRITION CRASH COURSE
  33. PLANT-BASED VS. PALEO
  34. WHOLE FOOD PLANT-BASED
  35. PLANT-BASED Water Plants Fruit Grains Legumes Excluded Dairy Industrial vegetable oils Refined grains Refined sugar
  36. 1. THE CHINA STUDY EXPERIMENT
  37. The counties with the highest rates of some cancers were more than 100 times greater than counties with the lowest rates of cancers.
  38. THE BODY HAS A OPTIMUM % OF PROTEIN IT NEEDS
  39. 3 ounces of meat (21 grams) What 10% Animal Protein Looks Like: Roughly 46 grams for women, 56 for men 1 Yogurt (11 grams) 2 Glasses of Milk (5oz each)
  40. The body has a sweet spot for how much protein it needs
  41. 10% 12% 15% The body has a sweet spot for how much protein it needs
  42. 2. DR. ESSELSTYN 3. DR. ORNISH
  43. Dr. Esselstyn (Yale) • 18 patients near-death • He put them on a plant-based diet for 5 years • They had had 49 coronary events prior to a whole-foods plant based diet • 0 events after going on the diet Dr. Ornish (Harvard) • “Lifestyle Heart Trial” • He took 28 heart disease patients and 
 put them on a low-fat, plant-based diet • 82% of the patients in the experiment group had a regression in their heart disease within the year. The control group had a 165% rise in the frequency of chest pain
  44. Coronary artery before and after consuming a plant-base diet
  45. PALEO
  46. PALEO Animals Eggs Vegetables Fruit Nuts and seeds Excluded Too much Dairy Industrial vegetable oils Refined grains Refined sugar
  47. PALEO: EAT HOW HUMANS ATE OVER 10,000 YEARS AGO
  48. “It’s tricky to rely on food science because the information is always changing, updating, and being debated. Instead, we need a universal paradigm to guide us. “ - Loren Cordain
  49. PALEO (CORDAIN) PLANT (CAMPBELL) VS
  50. PALEO Looks to evolution for understanding PLANT Looks to science for understanding
  51. PALEO Cordain believes a “high protein diet” of 20-40% protein should be the norm. He cites research showing that a lean animal protein diet reduces the risk of cardiovascular disease, hypertension, and obesity. PLANT Campbell believes we should maintain 10% protein from calories, “mostly all from whole food plants”. He cites research showing that a whole food plant based diet reduces risk of cardiovascular disease, cancer, obesity, and diabetes.
  52. PALEO More protein from animals PLANT Less protein from animals
  53. PALEO Cow’s milk is bad for you PLANT Cow’s milk is bad for you
  54. PALEO Nutrition science is confusing “The study of human nutrition remains an immature science.” PLANT Nutrition science is confusing “Although we think we’re well informed on nutrition, we’re not. We tend to follow one faddish diet after another.”
  55. CHINASTUDYDIET.COM
  56. DENISE MINGER
  57. WHAT WE ALL AGREE ON
  58. There’s a lot that they agree on 20% 80% 80%
  59. Fast Food Nation Omnivore’s Dilemma In Defense of Food The China Study Whole Death by Food Pyramid Forks Over Knives Fed Up Food Inc. Cowspiracy Fat Sick and Nearly Dead King Corn Vegucated A JOURNEY OF LEARNING Food Rules 
 Eating Animals Grain Brain The Fat Surprise Skinny Bitch The Ethics of What We Eat Paleo Manifesto
  60. Forks over knives: vegetables are good of you, meat causes heart disease and cancer Fed up: sugar causes obesity and diabetes The Paleo Manifesto: we should eat meat, plants, and avoid sugar because our ancestors did The Big Fat Surprise: natural saturated fats in butter and meat are more healthy than vegetable oil and “diet” foods
  61. Paleo Plant-based Red Meat Animal fats Whole grains, Legumes, Potatoes Excluded Too much Dairy Industrial vegetable oils refined grains refined sugar Whole foods Plants Fruits
  62. VEGETARIANS LIVE 8 YEARS LONGER
  63. There is “something” about the vegetarian lifestyle that causes you to live longer. What is it?
  64. You don’t need to be a vegetarian, but you can act like a vegetarian
  65. WHOLE
  66. WORKSHOP
  67. EXERCISE #1 - YOUR FOOD PYRAMID
  68. Write down everything you ate today. 1. How did it make you feel afterwards? 2. Why did you eat it?
  69. EXERCISE #2 - RISK
  70. “The saddest aspect of life right now is that science gathers knowledge faster than society gathers wisdom” - Isaac Asimov
  71. What if we found out that milk does cause cancer. 80% you will get cancer before you are 60. (hypothetically). Would you stop drinking it?
  72. RESOURCES
  73. Fast Food Nation Omnivore’s Dilemma In Defense of Food The China Study Whole Death by Food Pyramid Forks Over Knives Fed Up Food Inc. Cowspiracy Fat Sick and Nearly Dead King Corn Vegucated A JOURNEY OF LEARNING Food Rules 
 Eating Animals Grain Brain The Fat Surprise Skinny Bitch The Ethics of What We Eat Paleo Manifesto
  74. Forks over knives Plant-based Fed up Sugar Food Inc Industrialized farming 4 DOCUMENTARIES Cowspiracy Environmental effects of factory farming
  75. NutritionalFacts.org
  76. Chris Castiglione Find me: Twitter @castig chris [at] onemonth.com www.castig.org

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