american diet (sad) the standard week 3 myth busting · 2019. 4. 2. · such as nutrition, physical...
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*Week 3 Myth Busting the Standard
American Diet (SAD)
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*Table Talk:
*What plant based meal did you try this past week and enjoy?
*What is something positive that has happened this past week or that you are grateful for?
*What are your successes and challenges of the past week?
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*Review from Last Week*Lifestyle Medicine*A branch of medicine dealing with research, prevention and treatment of disorders caused by lifestyle factors such as nutrition, physical inactivity, and chronic stress
*7-8 out of 10 people with chronic illness might not have to suffer from disease should they choose to make different lifestyle choices.*A whole food, plant based diet is the only diet proven to prevent and reverse heart disease
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*Lab Result Review*Cholesterol
*Total cholesterol goal: <200 at least, <150 best
*Triglyceride goal: <150
*LDL goal: <130 at least, <100 goal, <70 if history of heart disease
*HDL goal: ratio of total cholesterol to HDL < 4 to 1
*Blood Sugar
*HbA1C ≤ 5.6 normal
*HbA1C 5.7 - 6.4 pre-diabetes
*HbA1C ≥ 6.5 diabetes
* Kidney Function - Creatinine: normal is <1.0
*Inflammation level - CRP: normal is <3
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Source: US Trend in Food
Availability and a Dietary
Assessment of Loss-Adjusted
Food Availability 1970-2014
Total calories increased from 2016 to 2360Only 10% of calories from fruits and vegetables
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Sally’s Story - The extra calories
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Sally’s Story - The extra calories
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Sally’s Story - The extra calories
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Sally’s Story - The extra calories
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Sally’s Story - The extra calories
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*Ted Talk: Plant Strong and Healthy Living by Rip
Esselstyn
*https://youtu.be/AAkEYcmCCCk
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*List of Diseases Prevalent with the SAD
*Heart disease*Diabetes Mellitus*Kidney disease*Obesity*Cancer*Autoimmune diseases and chronic pain*GI issues—constipation, diverticulosis and diverticulitis
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*Oxidative Stress & Its Impact on Your Health —
Dr. Darren Morton
*https://vimeo.com/album/2436539/video/69057455
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*What counteracts the free radical damage?*Where do antioxidants come from?
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*Dr. Barnard: Addictive foods and understanding
your cravings
*https://youtu.be/EgPbjxtJkoM
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*Dr. Barnard’s Recommendations to Help with Cravings*Start with a healthy breakfast*Use foods to hold blood sugar steady*Don’t cut calories*Break craving cycles*Have regular exercise and rest*Use social support*Take advantage of other motivators
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*The Pleasure Trap Douglas Lisle at TEDxFremont
*https://youtu.be/jX2btaDOBK8
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Phase 1Whole Natural Foods
Phase 2Early Introduction of Processed foods
Phase 3Neuroadaptation to Junk Foods
Phase 4Reintroduction of Whole Foods
Phase 5Restoration of Full Pleasure Sensation to Whole Natural foods
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*What are some of your goals?*What foods have you been told are not healthy for you?*What are the challenges of eating whole foods that are plant based for one month? Cleaning out the cupboards….friends and relatives….cooking new foods…? *Where does exercise come in?
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*Reminders about Class*Check out the website: www.Roseburgthip.com *Come either Wednesday 2-4 or Thursday 5:30-7:30 - invite a friend!
*Surround yourself with support:*“Talk with a Doc” with Dr. Ross February Potluck Feb 10th
*Movie Night Feb 6th at 7:00pm “Eating you alive”
*Roubxe Online Cooking Class
*Suggested donation of $40 to cover costs *Read How Not to Die at home for self-learning
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*Homework*Stock up on healthy foods
*Get rid of temptation and unhealthful foods
*Exercise: walks, bike rides, gardening...look into getting a pedometer
*Drink more water (half your weight in oz.)
*Avoiding smoking and drinking
*Work on dealing with stress in a healthy way, down-shift
*Sign up at pcrm.org for 21 Day Kickstart
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*Food Demonstration - Salad Dressing
*Tofu Ranch Dressing
*Cashew Dill Dressing