The Fire Within:
Extinguishing our Risks of
Chronic Inflammation
November 2, 2012
Inflammation: What have you
heard?

With a partner, write down what you’ve
heard about inflammation and nutrition.
Dr. Oz

http://youtu.be/c8NNM5hN9MU
Acute Inflammation 101

Pain

Redness

Immobility

Swelling

Heat
Acute Inflammatory Response
Problem
Detection
Signals for
Help
*Swelling,
redness
Invader
Destruction
*Pain
(Phagocytes,
Macrophages)
Problem
Solved
Chronic Inflammation

Problem isn’t resolved quickly

Causes:





Obesity
Poor nutrition
Poor lifestyle habits
Autoimmune disorders
Mental/physical stress
Chronic Inflammatory Response
Problem
Detection
Signals for
Help
Continuous
Cycle
Invader
Destruction
Problem
Solved?
Pop-Quiz Question #1
Sarah has the flu. She has spent the entire day
watching Lifetime movies and sipping Chamomile tea.
Chronic or Acute?
Pop Quiz Question #2
Ben has been overweight for many years. Today, his doctor
has informed him that his Body Mass Index (BMI) has reached
30.
Chronic or Acute?
Pop Quiz Question #3
Tommy has been grounded by his mother after she
discovered his regular smoking habits. He wanted to go
out tonight, so he tried to escape his lonesome room by
climbing out of his two-story bedroom window.
Unfortunately, he didn’t make it out so well and ended up
breaking his ankle.
Chronic or Acute?
Conditions Related to Chronic Inflammation
Pre-diabetes
Alzheimer’s/
Dementia
Heart Disease
Chronic
Inflammation
Asthma
Osteoporosis
Irritable Bowel
Syndrome
Your turn!

Break into groups

Draw a card from the basket
Using your hand-outs, please report back to
the group:
1.
Describe your group’s designated
condition
2.
How is this condition related to
inflammation?
TASK 2: What can we do?

What lifestyle factors affect inflammation?
Antioxidants
Dietary Factor of Inflammation:

Found in whole and colorful plant-based
foods, are powerful cell protectors.

Defend our cells against damage.

Vitamins C, E, and A (found abundantly in
whole fruits and vegetables) are examples of
antioxidants.
Dietary Factor of Inflammation:
Refined Carbohydrates

Too many refined carbohydrates in the diet:

When our diets lack fiber and include refined,
sugary, and processed carbohydrates, our
immune system goes haywire.

This overload of simple sugars causes a spike
in “bad” cholesterol, and increases insulin
resistance.

Inflammatory cells send-off chemicals that
hinder insulin’s efforts

Bodies to remain in “defense mode”,
continuously trying to fix our glucose and
cholesterol levels.
Dietary Factor of
Inflammation:
Cholesterol
Cholesterol Simulation
Liver makes 75% of daily needs.
LDL: The “bad” cholesterol
HDL: The “good” cholesterol
1 in 6 American adults have high
cholesterol *
Dietary Factor of Inflammation:
Dietary Fats

Not all fats are equal

Fats implicated in inflammation:



Trans
Fats protective against inflammation:



Saturated
Monounsaturated
Polyunsaturated
More on this later…
Dietary Factor of Inflammation:
Flavonoids

Found in dark chocolate, red wine, and virtually all
fruits and vegetables

Over 6,000 substances may offer protection against
excessive inflammation.

NIH – more research needs to be done to identify how
and IF flavonoids impact inflammation.


One hypothesis: Flavonoids increase blood flow,
decrease blood pressure
Folders contain hand-out on flavonoids
Lifestyle Factors affecting
Inflammation

Healthy habits




Exercise
Quitting smoking
De-stress
Brush those teeth!
Your turn!

Break into groups of 6
Discuss the following:
1.
Summarize what a diet looks like that
causes inflammation.
2.
Describe what a diet would look like that
protects from inflammation.
Also…
1.
How does this diet compare to
MyPlate/DG2010 recommendations?
2.
Next, look at lifestyle factors. How do
they compare to DG2010?
Take-away

With a partner, discuss:

A participant asks you about a recent Dr.
Oz show, where he spoke about
inflammation and nutrition. What would
you tell this participant?
Task 3: A Further Look at Fats
and Inflammation

Grab a partner, and discuss:
Think of a time that a participant asked
you to recommend a healthy fat.
What did you say?
“Meet the Fats”
Saturated Fats
• Raise “bad” cholesterol
•
•
•
•
Meats
Dairy
Coconut & Palm oils
Some snack foods
Source: The American Heart Association
“Meet the Fats”
Trans Fats
• Raise “bad” cholesterol
• Lower “good” cholesterol
•
•
•
•
•
Fried foods
Baked goods
Snack foods
“Cream-filled” products
Some margarines
Cheaper processing, longer shelf-life
Look for:
“Partially hydrogenated”
“Meet the Fats”
Monounsaturated Fats
• Lower “bad” cholesterol
• May raise “good” cholesterol
•
•
•
•
•
Nuts
Seeds
Legumes
Avocados
Olive oil
“Meet the Fats”
Polyunsaturated Fats
• Lower “bad” cholesterol
• Two of interest today: Omega 6 & Omega 3
• Omega-6:
• Poultry, eggs
• Avocado
• Cereals
• Whole-grain breads
• Vegetable oils
• Omega-3:
• Fatty fish
• Flax seed
• Walnuts
• Soybeans
The Perfect Ratio
(Omega-6 to Omega-3)

IDEAL 3:1

AMERICAN

Imbalance contributes to chronic
inflammation!

Why so disproportionate?!
10:1 to 25:1
Most vegetable oils seen in fast-food,
processed goods contain Omega-6.
Your Turn!

Which is better…
Butter or Margarine?
Break into groups and compare labels from various fat
products.
Place in order from:
“Least-healthy choice” to “Healthiest choice”
Summary.

Butter: made from animals, has saturated
fat.

Margarine: made from plants, may have
trans fat.
OPT FOR:

tubs, liquids.

Lowest amount of cholesterol, saturated
fats, and calories.
Task 4: Wrap-Up!

What have you learned today that you didn’t
know prior to this session?

How do you translate what you learned
when communicating with program
participants?
Thank You 
Dr. Oz: http://youtu.be/c8NNM5hN9MU
Iwalea EO, McGaw LJ, et al. Inflammation: the foundation of diseases and disorders. A review
of phytomedicines of South American origin used to treat pain and inflammatory conditions.
African J Biotech 2007;6(25):2868-85.
Dr. Kevin Frtische FNCE presentation:
http://fnce.eatright.org/fnce/uploaded/634806422967163102-192.%20Fritsche.pdf
Harvard Nutrition Source- Fats and Cholesterol: Out with Bad, In with the Good:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-fullstory/index.html#how-fat-moves-to-bloodstream
“Meet Sat” Biography:
http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/MeettheFats/MeetSat_UCM_305104_Article.jsp
“Meet Trans”:
http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/MeettheFats/MeetTrans_UCM_305105_Article.jsp
“Meet Mon”: http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/MeettheFats/MeetMon_UCM_305108_Article.jsp
“Meet Poly”: http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/MeettheFats/MeetPoly_UCM_305109_Article.jsp
http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/AboutCholesterol_UCM_001220_Article.jsp
Replacing Trans Fats article: http://cen.acs.org/articles/90/i11/Replacing-Trans-Fat.html
Healthier baking strategies handout: http://web.aces.uiuc.edu/vista/pdf_pubs/WISER.PDF
Great comparison charts of fat contents in products: http://pubs.ext.vt.edu/348/348-898/348898.html
Simopoulos AP. The importance of omega-6/omega-3 essential fatty acids. Biomed
Pharmacother 2002;56(8):365-79.
“Ban Wagon”: http://www.hsph.harvard.edu/review/spring07/spr07transfat.html
(Extra handout) Great look at trans fats history:
http://www.hsph.harvard.edu/review/rvw_spring06/rvwspr06_transfats.html
(Extra handout) Trans fats drop in restaurants news article:
http://www.sciencedaily.com/releases/2010/07/100714104103.htm
Xu H, Barnes GT, et al. Chronic Inflammation in fat plays a crucial role in development of
obesity-related insulin resistance. J Clin Invest 2003; 112(12):1821-30.
(Extra handout) Homemade olive oil recipe: http://www.docaitta.com/2011/06/recipehomemade-olive-oil-margarine.html
http://benthamscience.com/iad/samples/iad3-1/0009IAD.pdf
http://www.nature.com.ezaccess.libraries.psu.edu/ni/journal/v11/n4/full/ni0410-287.html
Sofi F, Cesari F, Abbate R, et al. Adherence to Mediterranean diet and health status: metaanalysis. BMJ 2008;337:a1344.
"Know Your Fats." Know Your Fats. American Heart Association, 11 Oct. 2012. Web. 27 Oct.
2012.
<http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholeste
rol/Know-Your-Fats_UCM_305628_Article.jsp>.