Learn How to Harness the Healing Power of Whole Foods

KNOWLEDGE IS POWER!

WE TAKE FACTS AS SERIOUSLY AS WE TAKE WELLNESS.

Below are the references from Dr. Wuse’s 3-part workshop series with Ethel’s Club on ‘Using Self-care to Heal From Racism’.

You get them for free! Now go be great ;)

Scroll down for the references. Check the Ethel’s Club site for recordings of the workshop

References

EATING -Workshop 9/2/2020

1) Journal Article on Social Genomics (how racism causes inflammation):

Cole SW (2014) Human Social Genomics. PLoS Genet 10(8): e1004601. https://doi.org/10.1371/journal.pgen.1004601

2) Journal Article Linking Racism and Inflammation:

Simons, R. L., Lei, M.-K., Beach, S. R. H., Barr, A. B., Simons, L. G., Gibbons, F. X., & Philibert, R. A. (2018). Discrimination, segregation, and chronic inflammation: Testing the weathering explanation for the poor health of Black Americans. Developmental Psychology, 54(10), 1993–2006.

https://doi.org/10.1037/dev0000511

2) Journal Article Linking Chronic Inflammation and Chronic Disease:

Furman, D., Campisi, J., Verdin, E. et al. Chronic inflammation in the etiology of disease across the life span. Nat Med 25, 1822–1832 (2019).

https://doi.org/10.1038/s41591-019-0675-0

3) Journal Article on Anti-inflammatory Action of Curcumin

Singh S, Aggarwal BB. Activation of transcription factor NF-kappa B is suppressed by curcumin (diferuloylmethane) [corrected]. J Biol Chem. 1995 Oct 20;270(42):24995-5000. doi: 10.1074/jbc.270.42.24995. Erratum in: J Biol Chem 1995 Dec 15;270(50):30235. PMID: 7559628.

https://pubmed.ncbi.nlm.nih.gov/7559628/

4) Journal Article on Anti-inflammatory Action of Quercetin:

Endale M, et al. Quercetin disrupts tyrosine-phosphorylated phosphatidylinositol 3-kinase and myeloid differentiation factor-88 association, and inhibits MAPK/AP-1 and IKK/NF-κB-induced inflammatory mediators production in RAW 264.7 cells, Immunobiology. 2013;218(12):1452-1467.

https://doi.org/10.1016/j.imbio.2013.04.019

5) Journal Article on Anti-inflammatory Action of Capsaicin

S Singh, K Natarajan, B B Aggarwal. Capsaicin (8-methyl-N-vanillyl-6-nonenamide) is a potent inhibitor of nuclear transcription factor-kappa B activation by diverse agents.The Journal of Immunology November 15, 1996, 157 (10) 4412-4420;

https://www.jimmunol.org/content/157/10/4412.short

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6) Scoville Ratings for Level of Capsaicin in Peppers:

https://en.wikipedia.org/wiki/Scoville_scale#Scoville_rating

7) Using Curcumin with Black Pepper Enhances Absorption

https://www.umassmed.edu/nutrition/blog/blog-posts/2019/6/using-black-pepper-to-enhance-the-anti-inflammatory-effects-of-turmeric/

8) Quercetin Content in Foods

http://phenol-explorer.eu/contents/polyphenol/291

8) Quercetin Content in Foods (and other polyphenol content):

http://phenol-explorer.eu/contents/polyphenol/291

9) Limit ultra-processed foods to lower pro-inflammatory disease risk.

The United Nations' NOVA food classification system helps us understand which foods are more and less processed:

http://www.fao.org/3/ca5644en/ca5644en.pdf

10) Limit free and added sugars to reduce pro-inflammatory disease risks

https://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/

www.bytewellness.com/blog/plant-based-low-sugar-starter-byte

11) Plant-heavy, whole food diets can lower risk of pro-inflammatory diseases including:

Heart attack and death from heart disease-

https://www.nejm.org/doi/full/10.1056/NEJMoa1800389

https://www.ahajournals.org/doi/full/10.1161/circulationaha.114.015176

12) High Blood Pressure-

https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-blood-pressure-with-a-heart-healthy-diet

13) Overweight and Obesity-

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

How Can You Shift Toward Anti-inflammatory Eating Habits?

Watch Chef Araba’s 4 Plant-Based Cooking Classes in our Share & Savor Course

Araba

Making the Seasoned Vegetables Sauté

Making the Creamy Vegetable Bagel

Making the Tomato and Avocado Salad

Making the Smooth Tropics Blend

SLEEPING - Workshop 9/22/2020

1) PSQI survey to measure your sleep quality: https://www.opapc.com/uploads/documents/PSQI.pdf

2) Sleep Diary to keep track of sleeping habits and exposure to food/substances that could influence sleep:

https://www.nhlbi.nih.gov/health-topics/all-publications-and-resources/sleep-diary

3) Melatonin Cycle and your Circadian Rhythm:

https://ib.bioninja.com.au/standard-level/topic-6-human-physiology/66-hormones-homeostasis-and/melatonin.html

4) Journal Article Linking Racism and Inflammation:

Simons, R. L., Lei, M.-K., Beach, S. R. H., Barr, A. B., Simons, L. G., Gibbons, F. X., & Philibert, R. A. (2018). Discrimination, segregation, and chronic inflammation: Testing the weathering explanation for the poor health of Black Americans. Developmental Psychology, 54(10), 1993–2006.

https://doi.org/10.1037/dev0000511

5) Journal Article on Sleep Loss and Inflammation:

Mullington JM, Simpson NS, Meier-Ewert HK, Haack M. Sleep loss and inflammation. Best Pract Res Clin Endocrinol Metab. 2010;24(5):775-784. doi:10.1016/j.beem.2010.08.014

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3548567/

6) Journal Article on Alcohol, Caffeine and Adenosine:

Ferré S, O'Brien MC. Alcohol and Caffeine: The Perfect Storm. J Caffeine Res. 2011;1(3):153-162. doi:10.1089/jcr.2011.0017

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3621334/

7) CBD and Adenosine:

https://www.projectcbd.org/guidance/coffee-cannabis

8) Journal Article on Blue Light and Melatonin:

Tähkämö L, Partonen T, Pesonen AK. Systematic review of light exposure impact on human circadian rhythm. Chronobiol Int. 2019 Feb;36(2):151-170. doi: 10.1080/07420528.2018.1527773. Epub 2018 Oct 12. PMID: 30311830.

https://pubmed.ncbi.nlm.nih.gov/30311830/

9) Journal Article Linking Chronic Inflammation and Chronic Disease:

Furman, D., Campisi, J., Verdin, E. et al. Chronic inflammation in the etiology of disease across the life span. Nat Med 25, 1822–1832 (2019). https://doi.org/10.1038/s41591-019-0675-0

https://www.nature.com/articles/s41591-019-0675-0

STAYING ACTIVE- Workshop 9/30/2020

1) Journal Article Linking Racism and Inflammation:

Simons, R. L., Lei, M.-K., Beach, S. R. H., Barr, A. B., Simons, L. G., Gibbons, F. X., & Philibert, R. A. (2018). Discrimination, segregation, and chronic inflammation: Testing the weathering explanation for the poor health of Black Americans. Developmental Psychology, 54(10), 1993–2006.

https://doi.org/10.1037/dev0000511

2) Journal Article Linking Sedentary Time and Death and Disease:

Biswas A, et al. Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis. Ann Intern Med. 2015 Jan 20;162(2):123-32. doi: 10.7326/M14-1651. Erratum in: Ann Intern Med. 2015 Sep 1;163(5):400. PMID: 25599350.

https://pubmed.ncbi.nlm.nih.gov/25599350/

3)Journal Article Linking Inflammation and Exercise. Dimitrov S, Hulteng E, Hong S. Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation. Brain Behav Immun. 2017;61:60-68. doi:10.1016/j.bbi.2016.12.017.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6555138/

4) Journal Article on Myokines:

Leal LG, Lopes MA and Batista ML Jr. (2018) Physical Exercise-Induced Myokines and Muscle-Adipose Tissue Crosstalk: A Review of Current Knowledge and the Implications for Health and Metabolic Diseases.Front. Physiol. 9:1307. doi: 10.3389/fphys.2018.01307

https://www.frontiersin.org/articles/10.3389/fphys.2018.01307/full

5) Journal Article Linking Tai Chi and Inflammation:

Black DS, Irwin MR, Olmstead R, Ji E, Crabb Breen E, Motivala SJ. Tai chi meditation effects on nuclear factor-κB signaling in lonely older adults: a randomized controlled trial. Psychother Psychosom. 2014;83(5):315-7. doi: 10.1159/000359956. Epub 2014 Aug 6.

https://pubmed.ncbi.nlm.nih.gov/25116908/

6) Journal Article Linking Yoga and Inflammation:

Djalilova, D. M., Schulz, P. S., Berger, A. M., Case, A. J., Kupzyk, K. A., & Ross, A. C. (2019). Impact of Yoga on Inflammatory Biomarkers: A Systematic Review. Biological research for nursing, 21(2), 198–209.

https://doi.org/10.1177/1099800418820162

7) Physical Activity Per CDC

https://www.cdc.gov/physicalactivity/basics/measuring/index.html