It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways (45 page)

CHAP
TER 12: IT ALL ADDS UP

Autoimmune: “What is autoimmunity?” and “What causes autoimmunity?”
aarda.org
, The American Autoimmune Related Diseases Association. n.d. Web.

Fasano Alessio: Zonulin and Its Regulation of Intestinal Barrier Function: The Biological Door to Inflammation, Autoimmunity, and Cancer.
Physiol Rev
Jan 2011;91(1):151-175

Thought to develop: Cordain Loren. Cereal grains: humanity’s double-edged sword.
World Rev Nutr
Diet
1999;84:19-73

Molecular mimicry: “Molecular Mimicry.”
direct-ms.org
Direct-MS. n.d. Web.

Oldstone M B. Molecular mimicry and immune-mediated diseases.
FASEB J
Oct 1998;12(13):1255-65

Ostenstad B, Dybwad A, Lea T, Forre O, Vinje O, Sioud M. Evidence for monoclonal expansion of synovial T cells bearing V alpha 2.1/V beta 5.5 gene segments and recognizing a synthetic peptide that shares homology with a number of putative autoantigens.
Immunology
Oct1995;86(2):168-75

Wucherpfennig K W, Strominger J L. Molecular mimicry in T cell-mediated autoimmunity: viral peptides activate human T cell clones specific for myelin basic protein.
Cell
10 Mar 1995;80(5):695-705

Honeyman M C, Stone N L, Harrison L C. T-cell epitopes in type 1 diabetes autoantigen tyrosine phosphatase IA-2: potential for mimicry with rotavirus and other environmental agents.
Mol Med
Apr 1998;4(4):231-9

Chervonsky Alexander V. Influence of microbial environment on autoimmunity.
Nature Immunology
2010;11:28-35

Autoimmune/reversible: Fasano Alessio. Leaky Gut and Autoimmune Diseases.
Clin Rev Allerg Immun
2011;42(1):71-78

CHAPTER 13: MEAT, SEAFOOD, AND EGGS

Most satiating: Astrup A. The satiating power of protein—a key to obesity prevention?
Am J Clin Nutr
Jul 2005;82(1):1-2

Healthy body weight: Astrup A. The satiating power of protein—a key to obesity prevention?
Am J Clin Nutr
Jul 2005;82(1):1-2

Natural: Ikerd, John. “The New American Food Economy.”
web.missouri.edu,
University of Missouri. January 2008. Web.

Measurably healthier: Duckett S K, Neel J P S, Fontenot J P, Clapham W M. Effects of winter stocker growth rate and finishing system on: III. Tissue proximate, fatty acid, vitamin and cholesterol content.
J Anim Sci
5 Jun 2009;jas.2009-1850

Pastured eggs: Alterman Tabitha. “More Great News About Free-Range Eggs.” m
otherearthnews.com,
Mother Earth News. February/March 2009. Web.

Wild-caught fish: “PCBs in Farmed Salmon: Wild versus farmed.”
ewg.org,
Environmental Working Group. n.d. Web

E. Coli bacteria:
Diez-Gonzalez Francisco, Callaway Todd R, Kizoulis Menas G, Russell James B. Grain-feeding and the dissemination of acid-resistant Escherichia coli from Cattle.
Science
11 Sep 1998;281:1666-8

99%: Farm Forward calculation based on U.S. Department of Agriculture, 2002
Census of Agriculture
, June 2004; and
ibid
.

Factory farming: Reprinted with the express permission of Sustainable Table. “Factory Farming.”
sustainabletable.org,
Sustainable Table. n.d. Web

Residues in meat:
Pearson A M, Dutson T R.
Quality Attributes and Their Measurement in Meat, Poultry and Fish Products.
New York: Springer, 1995. Print.

Two to ten times the cholesterol: Ravnskov Uffe. “The Cholesterol Myths.”
ravnskov.nu,
Uffe Ravnskov, MD, PhD. n.d. Web.

Triglycerides and HDL: El Harchaoui Karim, et al. Value of Low-Density Lipoprotein Particle Number and Size as Predictors of Coronary Artery Disease in Apparently Healthy Men and Women.
J Am Coll Cardiol
2007;49:547-553

Ratio: Bittner Vera, Johnson B. Delia, Zineh Issam, Rogers William J, Vido Diane, Marroquin Oscar C, Bairey-Merz C Noel, Sopko George. The Triglyceride/High-Density Lipoprotein Cholesterol Ratio Predicts all-Cause Mortality in Women With Suspected Myocardial Ischemia: A Report From the Women’s Ischemia Syndrome Evaluation (WISE).
Am Heart J
2009;157(3):548-555

Gaziano J M, Hennekens C H, O’Donnell C J, Breslow J L, Buring J E. Fasting triglycerides, high-density lipoprotein, and risk of myocardial infarction.
Circulation
1997;96:2520-2525

One 2008 study: “Two-egg diet cracks cholesterol issue.”
physorg.com,
PhysOrg. Aug 28 2008. Web.

Processed meats: Ward M, Cross A. Processed meat intake, CYP2A6 activity, and risk of colorectal adenoma.
Carcinogenesis
2007
;
28(
6):
1210-1216

Santarelli R L, Pierre F, Corpet D E. Processed meat and colorectal cancer: a review of epidemiologic and experimental evidence.
Nutr Cancer
2008;60(2):131-44

CHAPTER 14: VEGETABLES AND FRUIT

Stroke: Dauchet L, Amouyel P, Dallongeville J.
Fruit and vegetable consumption and risk of stroke: A meta-analysis of cohort studies.
Neurology
25 Oct, 2005;
65(
8):
1193-1197

Coronary heart disease:
Hu F B, Willett W C. Optimal diets for prevention of coronary heart disease.
JAMA
2002;288:2569–2578

Cancer: Shacter E, Weitzman S. Chronic Inflammation and Cancer.
Oncology
31 Jan 2002; 16(2):217-232

Meat and antioxidants: Rizzo AM, Berselli P, Zava S, Montorfano G, Negroni M, Corsetto P, Berra B. Endogenous antioxidants and radical scavengers.
Adv Exp Med Biol
2010;698:52-67

Fats and oils: Ramachandra Prabhu H. Lipid peroxidation in culinary oils subjected to thermal stress.
Indian J Clin Biochem
2000;15(1):
1-5

Strenuous exercise: Ji Li. Free radicals and exercise: implications in health and fitness.
JESF
2003;1(1):15-22

Fight free radicals: Shen J. Impact of genetic and environmental factors on hsCRP concentrations and response to therapeutic agents.
Clin Chem
2009;55(2):256-264

Diets rich in fruit: Wannamethee S, Lowe G, Rumley A, Burckdorfer K, Whincup P. Associations of vitamin C status, fruit and vegetable intakes, and markers of inflammation and hemostasi
s.
Am J Clin Nutr.
Mar 2006;
83(3):
567-574

Certified organic:
Allen, Gary J. and Albala, Ken.
The business of food: encyclopedia of the food and drink industries.
Santa Barbara:
ABC-Clio/Greenwood, 2007.

Effects of a diet too high in fructose: Skerrett P J. “Is fructose bad for you?”
health.harvard.edu
, Harvard Health Blog. April 26, 2011. Web.

“A Special Interview with Dr. Richard Johnson By Dr. Mercola.”
mercola.com,
Mercola. May 18 2010. Web.

Johnson R, et al. Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease.
Am J Clin Nutr
2007;86:899-906

Nakagawa T, et al. A causal role for uric acid in fructose-induced metabolic syndrome.
AJP - Renal Physiol
Mar 2006
;290(
3):
F625-F631

Most fructose in the American diet: Bray George A. How bad is fructose?
Am J Clin Nutr
Oct 2007;
86(
4):
895-896

A 20 oz. soda: Calculated from
nutritiondata.com
.

Consumption of HFCS:
Bocarsly M E, et al. High-fructose corn syrup causes characteristics of obesity in rats: Increased body weight, body fat and triglyceride levels.
Pharmacol Biochem
Behav
Nov 2010;97(1):101–106

FDA and HFCS: Heller Lorraine. “HFCS is not ‘natural’, says FDA.”
FoodNavigator-USA.com,
Food Navigator USA. April 2, 2008. Web.

Liquid foods aren’t as satiating: Walikea Barbara C, Jordan Henry A, Stellar Eliot. Preloading and the regulation of food intake in man.
J Comp Physiol Psych
Jul 1969;68(3):327-333

CHAPTER 15: THE RIGHT FATS

Suppress hunger better long term: Foster-Schubert K E, et al.
Acyl and total ghrelin are suppressed strongly by ingested proteins, weakly by lipids, and biphasically by carbohydrates.
J Clin Endocrinol Metab
May 2008;93(5):1971-9

Run 20 marathons:
Rapoport B I.
Metabolic Factors Limiting Performance in Marathon Runners.
PLoS Comput Biol
2010;
6(10):
e1000960

Trans fats: Kyungwon Oh, et al. Dietary Fat Intake and Risk of Coronary Heart Disease in Women: 20 Years of Follow-up of the Nurses’ Health Study.
Am J Epidemiol
2005;
161
(7):
672-679

Rich in MUFAs: Appel L, et al.
Effects of Protein, Monounsaturated Fat, and Carbohydrate Intake on Blood Pressure and Serum Lipids.
JAMA
2005;
294(
19):
2455-2464

MUFA, insulin and blood sugar: Garg A.
High-monounsaturated-fat diets for patients with diabetes mellitus: a meta-analysis.
Am J Clin Nutr
Mar 1998;(
67):
3,
577S-582S

MUFA and anti-inflammatory effect:
Miles E, Zoubouli P, Calder P. Differential anti-inflammatory effects of phenolic compounds from extra virgin olive oil identified in human whole blood cultures.
Nutrition
Mar 2005;21(3):389-394

Journal of Clinical Nutrition: Siri-Tarino P, Sun Q, Hu F, Krauss R. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease.
Am J Clin Nutr
Mar 2010;91(3):535–546

Low-grade inflammation/CHD: Koenig W, Sund M, Fröhlich M, Fischer H G, Löwel H, Döring A, Hutchinson W L, Pepys M B. C-Reactive protein, a sensitive marker of inflammation, predicts future risk of coronary heart disease in initially healthy middle-aged men: results from the MONICA (Monitoring Trends and Determinants in Cardiovascular Disease) Augsburg Cohort Study, 1984 to 1992.
Circulation
19 Jan 1999;99(2):237-42

Low-grade inflammation/obesity and diabetes: Wellen K, Hotamisligil G. Inflammation, stress, and diabetes.
J Clin Invest
2005;115(5):1111–1119

Palmitic acid: Benoit Stephen C. et al. Palmitic acid mediates hypothalamic insulin resistance by altering PKC-θ subcellular localization in rodents.
J Clin Invest
1 Sep 2009;
119
(9)
:2577–2589.

Oleic acid: Kennedy Arion, Martinez Kristina, Chuang Chia-Chi, LaPoint Kathy, McIntosh Michael. Saturated Fatty Acid-Mediated Inflammation and Insulin Resistance in Adipose Tissue: Mechanisms of Action and Implications.
J Nutr
Jan 2009;139(1):1-4.

High-carbohydrate diets: German J, and Dillard C. Saturated fats: what dietary intake?
Am J Clin Nutr
Sep 2004;(
80):
3,
550-559

Wood A, et al. Dietary carbohydrate modifies the inverse association between saturated fat intake and cholesterol on very low-density lipoproteins.
Lipid Insights
2011;(4):7-15

More rapidly absorbed: Dean Ward, English Jim. Medium Chain Triglycerides (MCTs) “Beneficial Effects on Energy, Atherosclerosis and Aging.”
nutritionreview.org
, Nutrition Review. n.d. Web.

Digestive malabsorption conditions: Bach A C, Babayan V K. Medium-chain triglycerides: An update.
Am J Clin Nutr
1982;36:950-962.

Prevent oxidation: Kay Colin D, Gebauer Sarah K, West Sheila G, Kris-Etherton Penny M. Pistachios Increase Serum Antioxidants and Lower Serum Oxidized-LDL in Hypercholesterolemic Adults.
J. Nutr
Jun 2010;
140(
6):
1093-1098

Improve cholesterol numbers:
Hu F B; Stampfer M J. Nut consumption and risk of coronary heart disease: a review of epidemiologic evidence.
Curr Atheroscler Rep
Nov 1999;1(3): 204-9

Reduce inflammation: Jiang Rui, Jacobs David R, Mayer-Davis Elizabeth, Szklo Moyses, Herrington David, Jenny Nancy S, Kronmal Richard, Barr R Graham. Nut and Seed Consumption and Inflammatory Markers in the Multi-Ethnic Study of Atherosclerosis.
Am J Epidemiol
1 Feb 2006;163(3):222-231

Mukuddem-Petersen J, Oosthuizen W, Jerling J C. A systematic review of the effects of nuts on blood lipid profiles in humans.
J Nutr
2005;135(9):2082-9

Lamarche B, Desroche S, Jenkins D J, et al. Combined effects of a dietary portfolio of plant sterols, vegetable protein, viscous fiber and almonds on LDL particle size.
Br J Nutr
2004:92(4):654-63

Nut and seed nutritional information: Adapted from USDA National Nutrient Database Reference, Release 18.

Can be blocked: Fallon Sally, Enig Mary G. “Tripping Lightly Down the Prostaglandin Pathways.”
westonaprice.org
, The Weston A Price Foundation. 2000. Web.

Amount of EPA and DHA: Sanders T A B, Younger Katherine M. The effect of dietary supplements of omega-3 polyunsaturated fatty acids on the fatty acid composition of platelets and plasma choline phosphoglycerides.
Br J Nutr
1981;45:613-616

Salem Jr N, Wegher B, Mena P, Uauy R. Arachidonic and docosahexaenoic acids are biosynthesized from their 18-carbon precursors in human infants.
Proc Natl Acad Sci U S A
9
Jan 1996;
93
(1)
:49–54