The Archetype Diet
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3 D. J. Lamport, C. L. Lawton, N. Merat, H. Jamson, K. Myrissa, D. Hofman, H. K. Chadwick, F. Quadt, J. D. Wightman, and L. Dye. “Concord grape juice, cognitive function, and driving performance: a 12-wk, placebo-controlled, randomized crossover trial in mothers of preteen children.” American Journal of Clinical Nutrition 103, no. 3 (2016): 775–83.
4 C. Stauth and G. D. Khalsa. Meditation as Medicine (New York: Simon and Schuster, 2001), 22.
CHAPTER 8: THE PROTEIN PARADOX
1 T. J. Key, M. Thorogood, P. N. Appleby, and M. L. Burr. “Dietary habits and mortality in 11,000 vegetarians and health conscious people: results of a 17 year follow up.” BMJ 313, no. 7060 (September 28, 1996): 775–79. PubMed PMID: 8842068; PubMed Central PMCID: PMC2352199.
2 K. L. Resch. “[Dietary Intervention Randomized Controlled Trial (DIRECT) group: weight loss with a low-carbohydrate, Mediterranean, or low-fat diet].” Forschende Komplementärmedizin 15, no. 6 (2008): 351–52.
3 M. C. Morris, J. Brockman, J. A. Schneider, Y. Wang, D. A. Bennett, C. C. Tangney, and O. van de Rest. “Association of seafood consumption, brain mercury level, and APOE ε4 status with brain neuropathology in older adults.” Journal of the American Medical Association 315, no. 5 (2016): 489–97.
4 S. H. Zeisel. “Nutritional importance of choline for brain development.” Journal of the American College of Nutrition 23, no. 6 (Suppl) (2004): 621S–626S.
5 B. A. Griffin. “Eggs: good or bad?” Proceedings of the Nutrition Society 75, no. 3 (2016): 259–64.
6 D. Swiatecka, A. Narbad, K. P. Ridgway, and H. Kostyra. “The study on the impact of glycated pea proteins on human intestinal bacteria.” International Journal of Food Microbiology 145, no. 1 (2011): 267–72.
CHAPTER 9: FAT FEARS AND FETISHES
1 D. Wang and E. S. Mitchell. “Cognition and synaptic-plasticity related changes in aged rats supplemented with 8- and 10-carbon medium chain triglycerides.” PLoS One 11, no. 8 (2016): e0160159.
2 T. F. O’Callaghan, H. Faulkner, S. McAuliffe, M. G. O’Sullivan, D. Hennessy, P. Dillon, K. N. Kilcawley, C. Stanton, and R. P. Ross. “Quality characteristics, chemical composition, and sensory properties of butter from cows on pasture versus indoor feeding systems.” Journal of Dairy Science 99, no. 12 (2016): 9441–60.
3 A. C. Watras, A. C. Buchholz, R. N. Close, Z. Zhang, and D. A. Schoeller. “The role of conjugated linoleic acid in reducing body fat and preventing holiday weight gain.” International Journal of Obesity (London) 31, no. 3 (2007): 481–87.
CHAPTER 10: THE CARBOHYDRATE QUESTION
1 University of Chicago Celiac Disease Center. “A brief history of celiac disease.” Impact 7, no. 3 (2007): 1. https://www.cureceliacdisease.org/wp-content/uploads/SU07CeliacCtr.News_.pdf (accessed June 20, 2017).
2 Samsel, A. and S. Seneff (2015). “Glyphosate, pathways to modern diseases III: Manganese, neurological diseases, and associated pathologies.” Surg Neurol Int 6: 45.
3 Freire, R. H., L. R. Fernandes, R. B. Silva, B. S. Coelho, L. P. de Araujo, L. S. Ribeiro, J. M. Andrade, P. M. Lima, R. S. Araujo, S. H. Santos, C. C. Coimbra, V. N. Cardoso and J. I. Alvarez-Leite (2016). “Wheat gluten intake increases weight gain and adiposity associated with reduced thermogenesis and energy expenditure in an animal model of obesity.” Int J Obes (Lond) 40(3): 479–486.
4 F. R. Soares, R. de Oliveira Matoso, L. G. Teixeira, Z. Menezes, S. S. Pereira, A. C. Alves, N. V. Batista, A. M. de Faria, D. C. Cara, A. V. Ferreira, and J. I. Alvarez-Leite. “Gluten-free diet reduces adiposity, inflammation and insulin resistance associated with the induction of PPAR-alpha and PPAR-gamma expression.” Journal of Nutritional Biochemistry 24, no. 6 (2013): 1105–11.
5 Biesiekierski, J. R., & Iven, J. (2015). Non-coeliac gluten sensitivity: piecing the puzzle together. United European Gastroenterology Journal, 3(2), 160–165. http://doi.org/10.1177/2050640615578388
6 V. G. Zanwar, S. V. Pawar, P. A. Gambhire, S. S. Jain, R. G. Surude, V. B. Shah, Q. Q. Contractor, and P. M. Rathi. “Symptomatic improvement with gluten restriction in irritable bowel syndrome: a prospective, randomized, double blinded placebo controlled trial.” Intestinal Research 14, no. 4 (2016): 343–50.
7 V. Bonciolini, B. Bianchi, E. Del Bianco, A. Verdelli, and M. Caproni. “Cutaneous manifestations of non-celiac gluten sensitivity: clinical histological and immunopathological features.” Nutrients 7, no. 9 (2015): 7798–805.
8 R. L. Wu, M. I. Vazquez-Roque, P. Carlson, D. Burton, M. Grover, M. Camilleri, and J. R. Turner. “Gluten-induced symptoms in diarrhea-predominant irritable bowel syndrome are associated with increased myosin light chain kinase activity and claudin-15 expression.” Laboratory Investigation 97, no. 1 (2017): 14–23.
9 G. Casella, R. Pozzi, M. Cicognetti, F. Bachetti, G. Torti, M. Cadei, V. Villanacci, V. Baldini, and G. Bassotti. “Mood disorders and non-celiac gluten sensitivity.” Minerva Gastroenterologica e Dietologica 63, no. 1 (2017): 32–37.
10 S. Dos Santos and F. Lioté. “Osteoarticular manifestations of celiac disease and non-celiac gluten hypersensitivity.” Joint, Bone, Spine 84, no. 3 (2017): 263–66.
11 L. Greco, M. Gobbetti, R. Auricchio, R. Di Mase, F. Landolfo, F. Paparo, R. Di Cagno, M. De Angelis, C. G. Rizzello, A. Cassone, G. Terrone, L. Timpone, M. D’Aniello, M. Maglio, R. Troncone, and S. Auricchio. “Safety for patients with celiac disease of baked goods made of wheat flour hydrolyzed during food processing.” Clinical Gastroenterology and Hepatology 9, no. 1 (2011): 24–29.
CHAPTER 11: THE SEDUCTION OF SUGAR
1 J. Ma, N. M. McKeown, S. J. Hwang, U. Hoffmann, P. F. Jacques, and C. S. Fox. “Sugar-sweetened beverage consumption is associated with change of visceral adipose tissue over 6 years of follow-up.” Circulation 133, no. 4 (2016): 370–77.
2 Suez, J., T. Korem, D. Zeevi, G. Zilberman-Schapira, C. A. Thaiss, O. Maza, D. Israeli, N. Zmora, S. Gilad, A. Weinberger, Y. Kuperman, A. Harmelin, I. Kolodkin-Gal, H. Shapiro, Z. Halpern, E. Segal and E. Elinav (2014). “Artificial sweeteners induce glucose intolerance by altering the gut microbiota.” Nature 514(7521): 181–186.
3 J. Hebebrand, O. Albayrak, R. Adan, J. Antel, C. Dieguez, J. de Jong, G. Leng, J. Menzies, J. G. Mercer, M. Murphy, G. van der Plasse, and S. L. Dickson. “‘Eating addiction,’ rather than ‘food addiction,’ better captures addictive-like eating behavior.” Neuroscience and Biobehavioral Reviews 47 (2014): 295–306.
4 M. Lenoir, F. Serre, L. Cantin, and S. H. Ahmed. “Intense sweetness surpasses cocaine reward.” PLoS One 2, no. 8 (2007): e698.
5 N. M. Avena, P. Rada, and B. G. Hoebel. “Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake.” Neuroscience and Biobehavioral Reviews 32, no. 1 (2008): 20–39. http://doi.org/10.1016/j.neubiorev.2007.04.019.
6 P. Johnson and P. Kenny. “Dopamine D2 receptors in addiction-like reward dysfunction and compulsive eating in obese rats.” Nature Neuroscience 13, no. 5 (2010): 635–41.
7 J. W. Grimm, R. Weber, J. Barnes, J. Koerber, K. Dorsey, and E. Glueck. “Brief exposure to novel or enriched environments reduces sucrose cue-reactivity and consumption in rats after 1 or 30 days of forced abstinence from self-administration.” PLoS One 8, no. 1 (2013): e54164.
8 L. Codipietro, M. Ceccarelli, and A. Ponzone. “Breastfeeding or oral sucrose solution in term neonates receiving heel lance: a randomized, controlled trial.” Pediatrics 122, no. 3 (2008): e716–21.
9 L. Strathearn. “Maternal neglect: oxytocin, dopamine and the neurobiology of attachment.” Journal of Neuroendocrinology 23, no. 11 (2011): 1054–65.
PART III: THE SIX RS TO HEAL YOUR MIND
1 A. E. Capello and C. R. Markus. “Differential influence of the 5-HTTLPR genotype, neuroticism and real-life acute stress exposure on appetite and energy intake.” Appetite 77 (2014): 83–93.
2 A. D. Smith, A. Fildes, L. Cooke, M
. Herle, N. Shakeshaft, R. Plomin, and C. Llewellyn. “Genetic and environmental influences on food preferences in adolescence.” American Journal of Clinical Nutrition 104, no. 2 (2016): 446–53. http://doi.org/10.3945/ajcn.116.133983.
CHAPTER 15: RESTORE YOUR BRAIN
1 V. J. Felitti, R. F. Anda, D. Nordenberg, D. F. Williamson, A. M. Spitz, V. Edwards, M. P. Koss, and J. S. Marks. “Relationship of childhood abuse and household dysfunction to many of the leading causes of death in adults. The Adverse Childhood Experiences (ACE) Study.” American Journal of Preventive Medicine 14, no. 4 (1998): 245–58.
2 A. Bosy-Westphal, S. Hinrichs, K. Jauch-Chara, B. Hitze, W. Later, B. Wilms, U. Settler, A. Peters, D. Kiosz, and M. J. Muller. “Influence of partial sleep deprivation on energy balance and insulin sensitivity in healthy women.” Obesity Facts 1, no. 5 (2008): 266–73.
3 M. P. St-Onge, A. McReynolds, Z. B. Trivedi, A. L. Roberts, M. Sy, and J. Hirsch. “Sleep restriction leads to increased activation of brain regions sensitive to food stimuli.” American Journal of Clinical Nutrition 95, no. 4 (2012): 818–24.
4 K. Spiegel, E. Tasali, P. Penev, and E. Van Cauter. “Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite.” Annals of Internal Medicine 141, no. 11 (2004): 846–50.
5 J. M. Mullington, N. S. Simpson, H. K. Meier-Ewert, and M. Haack. “Sleep loss and inflammation.” Best Practice and Research. Clinical Endocrinology and Metabolism 24, no. 5 (2010): 775–84. http://doi.org/10.1016/j.beem.2010.08.014.
6 R. Leproult, G. Copinschi, O. Buxton, and E. Van Cauter. “Sleep loss results in an elevation of cortisol levels the next evening.” Sleep 20, no. 10 (1997): 865–70.
7 A. Mohan, R. Sharma, and R. L. Bijlani. “Effect of meditation on stress-induced changes in cognitive functions.” Journal of Alternative and Complementary Medicine 17, no. 3 (2011): 207–12.
8 J. D. Creswell, M. R. Irwin, L. J. Burklund, M. D. Lieberman, J. M. Arevalo, J. Ma, . . .C. Breen, and S. W. Cole. “Mindfulness-Based Stress Reduction training reduces loneliness and pro-inflammatory gene expression in older adults: a small randomized controlled trial.” Brain, Behavior, and Immunity 26, no. 7 (2012): 1095–101. http://doi.org/10.1016/j.bbi.2012.07.006.
9 B. K. Hölzel, J. Carmody, M. Vangel, C. Congleton, S. M. Yerramsetti, T. Gard, and S. W. Lazar. “Mindfulness practice leads to increases in regional brain gray matter density.” Psychiatry Research 191, no. 1 (2011): 36–43. http://doi.org/10.1016/j.pscychresns.2010.08.006.
10 J. L. Kristeller and C. B. Hallett. “An exploratory study of a meditation-based intervention for binge eating disorder.” Journal of Health Psychology 4, no. 3 (1999): 357–63.
CHAPTER 18: RELEASE YOUR EMOTIONS
1 Rogan, M. T., K. S. Leon, D. L. Perez and E. R. Kandel (2005). “Distinct Neural Signatures for Safety and Danger in the Amygdala and Striatum of the Mouse.” Neuron 46(2): 309-320.
2 Howard Hughes Medical Institute. “Learning How Not to Be Afraid: Summary.” October 8, 2008. http://www.hhmi.org/news/learning-how-not-be-afraid (accessed August 21, 2017).
3 D. Church, G. Yount, and A. J. Brooks. “The effect of emotional freedom techniques on stress biochemistry: a randomized controlled trial.” Journal of Nervous and Mental Disease 200, no. 10 (2012): 891–96.
4 D. Church, G. Yount, K. Rachlin, L. Fox, and J. Nelms. “Epigenetic effects of PTSD remediation in veterans using clinical emotional freedom techniques: a randomized controlled pilot study.” American Journal of Health Promotion 32, no. 1 (2018): 112–22.
5 M. A. Katzman, M. Vermani, P. L. Gerbarg, R. P. Brown, C. Iorio, M. Davis, C. Cameron, . . .and D. Tsirgielis. “A multicomponent yoga-based, breath intervention program as an adjunctive treatment in patients suffering from generalized anxiety disorder with or without comorbidities.” International Journal of Yoga 5, no. 1 (2012): 57–65.
6 H. Lavretsky, E. S. Epel, P. Siddarth, N. Nazarian, N. S. Cyr, D. S. Khalsa, J. Lin, E. Blackburn, and M. R. Irwin. “A pilot study of yogic meditation for family dementia caregivers with depressive symptoms: effects on mental health, cognition, and telomerase activity.” International Journal of Geriatric Psychiatry 28, no. 1 (2013): 57–65. http://doi.org/10.1002/gps.3790.
CHAPTER 20: REVIVE YOUR SENSE OF SELF
1 S. W. Cole. “Social regulation of human gene expression.” Current Directions in Psychological Science 18, no. 3 (2009): 132–37. http://doi.org/10.1111/j.1467-8721.2009.01623.x.
2 http://www.npr.org/sections/health-shots/2015/11/29/457255876/loneliness-may-warp-our-genes-and-our-immune-systems.
3 H. Woolhouse, A. Knowles, and N. Crafti. “Adding mindfulness to CBT programs for binge eating: a mixed-methods evaluation.” Eating Disorders 20, no. 4 (2012): 321–39. doi: 10.1080/10640266.2012.691791. PubMed PMID: 22703573.
ABCDEFGHIJKLMNOPQRSTUVWXYZ
INDEX
The page numbers in this index refer to the printed version of this book. The link provided will take you to the beginning of that print page. You may need to scroll forward from that location to find the corresponding reference on your e-reader.
adrenal glands, 11–13, 99, 239
adrenal fatigue and, 46–47, 51–52, 55, 66–67
adrenal tonic and, 48, 50–53, 165
Wonder Women and, 39, 44–53, 67
adrenaline, 238–39, 248
Wonder Women and, 44, 46, 53, 55
agave, 146
alcohol, 7, 53, 83, 250, 254, 279, 283
Nurturers and, 17, 26
pleasure and, 152–54
rewiring brain and, 272, 274–76
Wonder Women and, 153, 275–76
almonds, 50–51, 72, 127, 132, 146, 152, 156, 158, 160–62, 287
chocolate almond milk, 161, 226
apricots, 59, 71, 103, 111, 157, 159, 161, 286
chia seed pudding with apricots and macadamia nuts, 162, 176–77
Archetype Model, xi, xvii–xix, 10–11, 95–96, 231, 284
arugula, 28, 49, 285
pan–seared lemon sole with wild arugula salad, 156, 158, 160, 162, 198–99
avocados, 29, 48, 50, 70, 103, 115, 130–31, 133, 139–40, 142, 152, 156–58, 162–63, 288
lemon, edamame, and avocado rice bowl, 162, 193
matcha avocado smoothie, 156, 158, 160, 162, 169–70
nori with carrot turmeric hummus and avocado, 156, 158, 160, 215–16
shrimp and veggie avocado bowl, 156, 158, 160, 162, 183–84
balance, xv–xix, 9–12, 95, 149
Ethereals and, 80–88, 92
Femme Fatales and, 9–10, 12, 56–59, 61–63, 66–67, 69–72, 85
and fruits and vegetables, 109–12, 114–15
imbalance and, xvii, 9, 11–12, 16, 18–20, 24–26, 39–41, 47, 56, 58–59, 61–63, 66–67, 69, 81–83, 86, 88, 109–12, 115, 119, 130, 144, 233, 236, 240, 278
Nurturers and, 16, 18–20, 23–28, 30–32
protein and, 119, 121, 128
rebalancing and, ix–x, xvi, 10, 19, 23, 28, 30–31, 48, 50, 54, 59, 72, 88, 104, 112, 141, 164, 268
restoring brain and, 237, 240
and reviving sense of self, 236, 279
triangle of, 9–10
Wonder Women and, 26, 39–43, 47–50, 54
bananas, 29
buckwheat banana pancakes, 163, 177–78
spiced banana coconut smoothie, 162, 171
basal metabolic rate (BMR), 68
beef, 29, 164, 287
turmeric chicken (or seared beef skewers) with quinoa and Israeli salad, 162, 185–86
see also steaks
beets, 19, 41, 98, 108, 112, 139, 285
beet and carrot juice, 163, 214
beet burger with carrot turmeric hummus and BBQ �
��shrooms, 163, 195–96
pan–roasted wild salmon with beet and spinach salad, 156, 181–82
behaviors, 3, 11, 150–51, 153, 239, 241, 257, 278
cycles of, xvi–xvii
eating behaviors and, x–xi, xiv–xvi, xviii–xix, 19–21, 27, 42, 63–64, 66, 68–69, 81, 83, 95, 231–35, 247–48, 252
Ethereals and, 63, 81, 83
Femme Fatales and, 63–64, 66, 68–69
Nurturers and, 19–21, 27
recognizing core memories and, 248–52, 254, 256
releasing emotions and, 266, 268–69
rewiring brain and, 235, 271–73, 276–77
self–worth and, xiv–xix, 13
Wonder Women and, 42, 46, 63, 251–52
berries, 108
berry–mint salad, 156, 223–24
blood sugar, 46, 83, 99, 144, 148, 234
carbs and, 130–31, 136, 139, 141
and fruits and vegetables, 108, 114
Nurturers and, 25, 28, 32
protein and, 121–23
body shapes, body types, ix–x, xiii, xvi–xix, 10, 12–13, 137
cycle in determining, 231
Ethereals and, 12, 66, 85, 231
Femme Fatales and, 66, 69, 74
Nurturers and, 25, 27, 66, 85, 231
brain, xvi–xviii, 4, 6, 9, 96, 231, 282
body–mind connection and, x–xi
eating behaviors and, 233, 235
fat and, 129, 131, 134
Femme Fatales and, 58, 64, 239–40
Food Fundamentals and, 102, 104
Nurturers and, 22, 27, 239, 274–75
protein and, 120, 123
reinterpreting past and, 258–59, 262
releasing emotions and, 265–67
restoration of, 235, 237–47
rewiring of, 235, 271–77
sugar and, 144–45, 147–50
vegetables and, 102, 111–12, 116
Wonder Women and, xviii, 35, 40, 45–46, 51–54
breads, 16, 21, 25, 28, 120, 152, 178