SUPER FOODS FOR A SUPER LIFE! SERIES II RESTORE

MODULE 2 YOUR FOUNDATIONS MAKE

YOU SLIM & TRIM Naturopathic Dr. Joel Lee Villeneuve

Naturopathic Doctor & Wellness Consultant

Balance Vitality Empowerment

©drjoel

“Tomorrow Starts Today”

©drjoel

1. Weight & Cancer Risk

2. Weight Connections

3. Weight & Hormones

4. Weight: BMI,BF, Calories

5. Macronutrients

WHAT YOU’LL LEARN TODAY 6. Goal Setting: 100 Calorie Rule

7. Protein: Sarcopenia

8. 10 Tips To Slim Down

9. Label Reading: 3X4 Rule

10. Grocery List

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©drjoel

Maintain a healthy weight. Be as lean as possible without

becoming underweight.

Obesity has been associated with the increased risk and poorer

prognosis of breast, endometrial, prostate and colon cancers Increased body fat also increases the risk for hypertension, heart

disease and diabetes Reference: World Cancer Research Fund and American Institute for Cancer Research. ( November 2007). Food, Nutrition and Physical Activity and the Prevention of Cancer : A Global Perspective, Washington, DC) (WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)(Canadian Cancer Society, 2011).

WEIGHT & CANCER RISK

©drjoel

ESTABLISHED OR SUSPECTED OBESITY

RELATED CANCERS

Breast (postmenopausal) Kidney (renal cell)

Prostate (advanced) Non-Hodgkin’s Lymphoma

Esophagus (adenocarcinoma) Multiple Myeloma

Gastric Cardia (adenocarcinoma) Leukemia

Endometrium Stomach (men)

Colon and Rectum Ovary

Liver Uterus

Gallbladder Cervix

Reference: President’s Cancer Panel, National Cancer Institute, U.S. Department of Health and Human Services. Promoting Healthy Lifestyles: Policy, Program, and Personal Recommendations For Reducing Cancer Risk, 2006-1007 Annual Report. August 2007.

©drjoel

# 1 DIETARY CAUSE CANCER: OVEREATING!

80% RULE: “Hara hachi bu” – the Okinawan, 2500-year old Confucian

mantra said before meals reminds them to stop eating when their stomachs are 80 percent full. 20% = weight balance (1)

By far the most significant dietary cause of cancer is over nutrition (eating too

much).(2)

THE SCIENCE: CALORIE RESTRICTION W OPTIMUM NUTRITION (CRON): 20-40% Reduction= < Abdominal Fat, Insulin,

IGF-1, Testosterone, Estradiol, Inflammatory Cytokines linked to

cancer (3), >40% Longevity in Animal Studies and 4-5 years + Human Trials References:

(1 )http://www.bluezones.com/2014/04/power-9/ (2) Wicki, A; Hagmann, J (9 September 2011). "Diet and cancer". Swiss Medical Weekly 141: w13250. doi:10.4414/smw.2011.13250 PMID 21904992 (3) Omodei, D; Fontana, L (Jun 6, 2011). "Calorie restriction and prevention of age-associated chronic disease". FEBS Lett 585 (11): 1537–42. doi:10.1016/j.febslet.2011.03.015. PMID 21402069. Retrieved 27 August 2014. ©drjoel

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WEIGHT CONNECTIONS 1. Input: Menu

2. Output: Exercise

3. Inflammation

4. Age & Sex

5. Hormones

6. Stress Hormones & NT

7. Digestive Health

8. Body Type: Metabolic Rate

9. Blood Group Type

10. Food Sensitivities: Allergies or Intolerances

©drjoel

*Stress

*Limited Time

*Reduced Lean

Muscle

*Excess & Poor Food

Choices

*Eating Quickly

*Impaired Digestion

(LGS)

Food Allergies/

Sensitivit-ies

Sympa-thetic

Stimulation by

Mental or Physical

Work

*Elevated Cortisol

*Mid-line Weight

Gain

*Adrenal Fatigue

*Cravings for Quick Energy

Sugar/CHO

*Thyroid

Depletion

*Reduced Metabolism

*Ovaries /Testes

*Hormone Imbalance

Liver Toxicity

Depression

REVIVELIFE© LIFESCORE

CONNECTIONS

©drjoel

What else causes increased

weight around the middle?

1. INFLAMMATION

2.INSULIN

3.CORTISOL

4.ESTROGEN: H or L

5.TESTOSTERONE: H women| L men

6.DHEA: L ( anti-aging hormone and a

precursor to estrogen & testosterone)

7.GROWTH HORMONE: ( anti-aging hormone,

supports immunity, tissue repair, sleep and

counteracts the affects of excess cortisol) .

Thus Stress & Sleep Play Critical Roles

HORMONES

& BELLY FAT

©drjoel

INFLAMMATION

VITAL TO ASSISTING THE BODY TO LOSE

WEIGHT

Tissue Destruction

Disease

Weight Gain

PPARs= Masters of Fat Burning

Pathways in Liver & Muscle

PPARs influence Insulin Sensitivity,

Inflammation & Weight

©drjoel

PEROXISOME PROFLERATOR-ACTIVATED

RECEPTORS (PPARS)

• SOLUTION: CONJUGATED LINOLEIC ACID (CLA)

• Reduces PPAR-Gamma

• Helps Fat Metabolism

• Studies : Increased Lean Mass &Decreased Body Fat (1)

• Animal Trials: Fat Cell Number & Size (1)

©drjoel

CORTISOL

Chronically Elevated Cortisol:

Inflammation

Sleep Difficulties

Reduced Immunity

Weight Gain

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GHRELIN

HUNGER HORMONE

Produced in Stomach

Calorie Reduction: Increases

Ghrelin

Maintenance More Difficult vs

Losing

SOLUTION: EXERCISE

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LEPTIN

FULL SIGNAL

Produced by Fat Cells

More Fat=More Leptin

EXCESS FAT=LEPTIN RESISTANCE

SOLUTION: SLEEP, WEIGHT LOSS &

ANTIOXIDANTS (Berries/Green &

Red Veggies)

©drjoel

ADIPONECTIN

FIRES UP METABOLISM

The Leaner Your Body Is The More Adiponectin is Produced

Energy: Increases Muscles Ability to Use Carbs for Energy

Metabolism: Increases

Fat: Increases Rate Body Breaks Down Fat

Appetite: Reduces

Solution: Exercise (Leaner) & Replace Carbs with Monounsaturated Fats i.e.

Olives, Avocados, Nuts

©drjoel

INSULIN

STORES CARBS & BUILDS FAT However, when carbohydrate

intakes are high and insulin is left to run wild in the body, it can inhibit the breakdown and burning of stored fat.

To optimize insulin for fat loss, aim to get most of your

carbohydrates from vegetables and some fruit. Limit grains and starches to

smaller portions directly after exercise.

©drjoel

GLUCAGON

BREAKS DOWN STORED CARBS & FATS

TO USE FOR ENERGY

Glucagon is a hormone that acts directly

opposite to insulin. While insulin stores

carbohydrates and builds fat, glucagon

is responsible for breaking down stored

carbohydrates and fats and releasing

them so your body can use them for

energy. Eating a protein-rich, low-

carbohydrate meal is the best way to

maximize glucagon release.

©drjoel

CHOLECYSTOKININ (CCK)

HELPS YOU FEEL FULL LONGER

Released from Cells in Intestines When You Eat Protein or Fat

Communicates with NS Satiety & Slows Rate of Digestion

SOLUTION: PROTEIN & FAT AT EVERY MEAL

©drjoel

EPINEPHRINE

PROMOTES BURNING OF FAT FOR

ENERGY & APPETITE

SUPPRESSION

Produced by Adrenal Gland

``Fight & Flight Hormone``

SOLUTION: INTERVAL TRAINING

EXERCISE

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BODY COMPOSITION 1. WEIGHT

2. BMI

3. BF

4. HIP-WAIST RATIO

5. BIA

BODY MASS INDEX

BMI= Wt (lbs.) X 703/ (Ht (inches) X Ht (inches)

20-25 Optimal Health

Over 25 Overweight

Over 30 Obese

Reference: http://en.wikipedia.org/wiki/Body_mass_index

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Description Women Men

Essential fat 10–13% 2–5%

Athletes 14–20% 6–13%

Fitness 21–24% 14–17%

Average 25–31% 18–24%

Obese 32%+ 25%+ Reference: World Health Organization and National Institutes of Health

BODY FAT

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WAIST TO HIP RATIO (WHR)

Excess weight around the

waist is often referred to as

abdominal obesity or an

“apple-shaped” figure.

Men <1.0

Women < 0.8

Reference: .(World Cancer Research Fund and American Institute for Cancer Research. ( November 2007). Food, Nutrition and Physical Activity and the Prevention of Cancer : A Global Perspective,

Washington, DC)

©drjoel

CALORIES

• STEP ONE- BMR CALCULATION

(Calories / day to maintain your weight)

• The Katch-McArdle Formula (BMR) = Calories per day required to

maintain your weight

• BMR= 370 + ( 21.5 X LBM) , where LBM is the lean body mass in kg [1]

• Lean Body Mass = Weight -Weight of Body Fat

• Weight of Body Fat= Weight X % Body Factor

• STEP 2 EXERCISE FACTOR

• Just multiply your BMR by the exercise factor.

STEP 3 CALCULATION FOR WEIGHT LOSS

There are 3500 calories in 1lb (0,45kg) of body fat.

Reduce calories by 500/ day and result of weight loss will be 1 lb /week

Reduce calories by 1000 / day and result of weight loss will be 2 lb /week

Little to no exercise Daily calories needed= BMR x 1.2

Light exercise (1-3 days per week) Daily calories needed= BMR x 1.375

Moderate exercise (3-5 days per week) Daily calories needed= BMR x 1.55

Heavy exercise (6-7 days per week) Daily calories needed= BMR x 1.725

Very heavy exercise (twice per day, extra heavy

workouts) Daily calories needed= BMR x 1.9

©drjoel

CALORIES - EXAMPLE

STEP ONE- BMR CALCULATION (Calories / day to maintain your weight)

BMR= 370 + (21.5 X LBM), where LBM is the lean body mass in kg [1]

Example :

Woman Age: 55 years old weight

Weight:130lbs ( 59kg)

Height: 5 feet 6 inches ( 168 cm)

Body Fat Percentage 30%

Weight of Body Fat = 59 X.3=17.7

LBM=59-17.7=41.3

BMR= 1263 kcal per day

STEP 2 EXERCISE FACTOR

BMR=1263 X 1.9= 2400 calories a day to maintain her weight.

STEP 3 WEIGHT LOSS FACTOR

2400 calories/ day-500=1900 calories / day to create a weight loss of 1 lb per week

2400 calories / day – 1000= 1400 calories / day to create a weight loss of 2 lbs per week

©drjoel

2.4 MACRONUTRIENTS

Post Cancer & Healthy Living Carbohydrates: 45 and 65 percent

Protein: 10 to 35 percent

Fat: 20 to 35 percent Saturated Fat: < 10%

Trans Fat: <3%

Note: During Active Cancer Increase Calories & Protein

Reference: "Nutrition and Physical Activity During and After Cancer Treatment: An American Cancer Society Guide for Informed Choices."

©drjoel

MACRONUTRIENTS

Macronutrient Example 1400 cals/ day: 45% Carbs 35% Protein , 20% Fat

630 cals/ day of Carbs , 490 Proteins and 280 cals from fat

Conversion to Grams

Carbohydrates g/day= calories of carbohydrate/ day/4 Protein g/ day =calories/ day of protein/4

Fat g / day = calories of fat/ day /9

158 g carbohydrates/day 123 g protein/day

31 g fat/day

Reference: "Nutrition and Physical Activity During and After Cancer Treatment: An American Cancer Society Guide for Informed Choices."

©drjoel

Short Term-12 Weeks: Reduce 1-2 lbs/week

Medium Term- 1 Year: Optimal Waist Hip Ratio,

BMR

Long Term- 5 Year-100 Calorie Rule

©drjoel

2.5 GOAL SETTING

2.6 100 CALORIE RULE-LONG TERM INVESTMENT

Method Calories per

year

Weight loss

per year

Weight loss

5 years

Weight loss

10 years

100 Calorie

per Week

5400 1.54 7.7 15.4

100 Calorie

3 Times per

Week

16 205 4.63 23 46

100 Calorie

per Day

37 800 10.8 54 108

100 Calorie

3 3 3 /Day

108 500 31 155 310

*Based on calculation 3500 calorie reduction will create a 1 lb weight loss

©drjoel

1. Chop wood continuously for 4 minutes, 22 seconds.

2. Hum the theme song Rocky as you skip rope for 9 ½ minutes.

3. Hike the great outdoors with at least 22 pounds in your backpack for 9 minutes, 15 seconds.

4. Swim a few laps of your favorite stroke back, breast or butterfly): 8 minutes or less, depending on the stroke.

5. Hit a few on the tennis court: Play for nine minutes.

Let’s get started! What are 5 ways to burn 100

calories?

*For 100 ways to burn 100 calories see Addendum 12

©drjoel

An overview by a professional is important for

measuring, monitoring and accountability. There

may be functional metabolic aspects of your health

that need to be accounted for in order for a program

to be affective for you.

What if you are doing all of this and still not

seeing changes?

©drjoel

FAST BURNER P -TYPE Fast metabolism, impulsive

Crave sweets, active adrenals & thyroid

Needs more protein, calcium, red meat & cold water fish

SLOW BURNER C-TYPE Hypo-active, often weakness in glandular system with

tendency to high blood sugar

Crave simple sugars, pastas & bread, doesn’t like juicy steaks

Needs more CCHO, white meat, low fat fish and potassium

MIXED BURNER M-TYPE Variety

BODY TYPES METABOLIC RATE

©drjoel

BLOOD GROUP 0 Stomach acidity, gas, allergies, skin irritations

Gluten, Milk & lactose intolerance

BLOOD GROUP A Stomach acidity low

Natural vegetarian

BLOOD GROUP B Tolerates milk products ie yogurt

BLOOD GROUP AB

BODY TYPES BLOOD GROUP TYPE

©drjoel

Fat is only released when insulin is low

Insulin blocks our hormone system (prevents T4 to T3

conversion)

Insulin resistance- TG> and HDL<

INSULIN

©drjoel

2.7 10 TIPS TO SLIM DOWN

1 RISE’N SHINE TO A CUP

OF WARM WATER

4 WHOLE GRAIN

GRANOLA

2 POWER SMOOTHIE

PROTEIN, CARBS, W-3 OIL

(ie nuts, berries, flax)

3 EXERCISE TO

BOOST METABOLISM!

5 SNACK ON ALMONDS &

APPLE

©drjoel

TEN TIPS TO SLIM DOWN

8 DINE ON BLUE!

6 VEGETARIAN FOR

LUNCH 7 SNACK WITH

GREEN TEA

9 BRUSH YOUR TEETH

TO REDUCE MUNCHING

10 GET YOUR ZZZ’S

8 HRS

©drjoel

2.8 NUTRITIONAL LABEL READING

3/3/3/3 RULE

Reference: en.wikipedia.org

©drjoel

2.9 STEPS TO WELLNESS IN THE KITCHEN

STEP 1 CLEAN HOUSE

“Reality is only seen when the mirror is clean” author unknown

Spring Clean your kitchen!

1. Sugar- Get rid of anything that has more than 10 grams of sugar per serving 2. Salt- Get rid of anything that has more than 300 mg of sodium per serving ( your daily max is

about 1200 mg which is just over 1/2 of salt/ day) 3. Additives & Preservatives- Avoid

4. Coloring Agents –ie red dye, tartrazine dye ( this one is the yellowish color that some cheese, candies etc have).

5. Trans Fats- Anything that has trans fats is like mud in our vessels and we need clean blood vessels to bring us oxygen for energy! So say bye bye to anything that has these.

6. White bread & pasta- These have very little fiber which is the broom that sweeps our body’s house clean! So switch to whole grains like whole wheat pasta or try gluten free options

like quinoa, brown rice or bean pastas. 7. Flowers-Ok great job! now that feels good not only are you saving the environment from all

that packaging but you are one step further to optimal healthy living for you and your family! So treat yourself to some fresh flowers! They’re sure to put a smile on your face!

©drjoel

STEPS TO WELLNESS IN THE KITCHEN

STEP 2 MENU PLAN

“Reality is only seen when the mirror is clean” author unknown

Write down your family’s favorite 10 meals making changes where needed . Add 10 new recipes (get kids involved recipe books) , 3 main breakfast options

and Rotate

Monday, Wednesday and Friday- Plan for lunches & dinner & make a salad Monday- Beans, Fish

Wednesday- Hummus Dip, Stir-fry Soy (Tempeh)

Friday- Vegetarian Bean Soup, Slow Cooked Dinner Additional Support:

www.revivelifeclinic.com Resources

Foods & Nutrition

For the exchanges and replacements for food sensitivities A simple sample menu for watching your waistline

A sample 7 day hypoallergenic detox menu option to try that you can mix and match. Allergy Free Recipes

©drjoel

STEP 3 HIT THE GROCERY STORE

SHOPPING LIST Now let’s make it easy to have what is good to eat by making it handy!

Fresh Produce Aisle

Fruits and Veggies.-Load up! You want to have your plate 3/4 full with veggies each lunch and dinner time. Think about having a veggie lightly steamed AND a salad. If you are trying to slim down use the low glycemic index ones the most!

Greens- Ensure you get 2 cups of dark green salads twice a day! Try Kale, Collard Greens , Dandelion Greens, Beet Greens as a base for a salad or mix with your other leafy greens for the salad base. Quick tip some have a hard vein in the middle, simply rip the dark green leaf portion off the vein and tear into bite size pieces for any of your favorite salad recipes.

Condiments

FarmBoy Lemon Garlic Dressing. A lite refreshing marinate and or dressing for any dish.

Bragg’s Soy Sauce Dressing- Give you a soy sauce option that is wheat free and an extra boost of amino acids which are important for energy and detoxing!

Les Soueurs En Vrac’s Fish Seasoning- These can be found in the meat section of your grocery store in beautiful silver tins with clear lids so you can see the spices. I throw this one on anything I make!

Sugar Free Ketchups- You can find these in the health food section OR make your own

Mustard- Low cal option that adds flavor to any dressing

Tahini- made with ground sesame seeds a great base for any sauce simply add a bit of nut butter for an oriental flair or serve plain on any veggie

Olives & Capers- flavor your meals and give you a touch of healthy fats

Guacamole- take your favorite recipe and add 1/2 the amount of avocado with 1/2 the amount of peas (which boost the protein content!) Again give you a touch of healthy fats!

Low Sodium Soy Sauces & Fresh Herbs !!!

©drjoel

STEP 3 HIT THE GROCERY STORE

SHOPPING LIST PG 2 Oils

Veggie Broth-Best Option (Just save your kitchen scraps from cutting your veggies and boil weekly to

make a stock, put in ice cube trays and use when needed!)

Olive Oil, Grapeseed Oil -Best for high heat, note it is best to use veggie broth instead .

Other Oils- Other Oils for cooking -

Omega 3 Oils Increase in your diet – Flax, Linseed, Soy, Walnut, Wheatgerm, Bean, Canola, Chestnut

Omega 6 Oils – Higher ratio of w-6 to 2-3 In Moderation in your diet- Vegetable, Corn, Safflower, Olive,

Sunflower, Cottonseed, Peanut

Butter Alternative

Earth Balance Spreads - Vegan option , Hummus, Nut Spreads

Sweeteners

Maple Syrup, Agave, Stevia , Honey, Dates, Apple Sauce, For more sugar free options

Beverages

Water Water Water! For information on High Quality Water

Herbal Teas You can have these hot or cold!

Snacks

Baked corn tortilla chips

Popcorn (air pop)

Baked crackers

©drjoel

SHOPPING BY MEALS Breakfast

Nature’s Path Whole O’s- Free From Gluten, Dairy, Eggs. Made with brown rice and corn, has small amounts of sugar. A great alternative to cheerios! Kids love this one

Nature’s Path Mesa Sunrise- Free From Gluten, Dairy, Eggs. Made with corn, flax, buckwheat, quinoa, amaranth. A nice flake type cereal which you can easily add dried berries or raisins to .

Nature’s Path Gorilla Munch-Free From Gluten, Dairy , Eggs. Made with corn. This one your kids will love!

Lifestream Buckwheat Waffles- Free From Gluten, Dairy, Eggs, Nuts. The kids big and small will love this one. Easy to pop in the toaster!

Hot quinoa, teff, amaranth or oatmeal (GF) cereal- Free From Gluten, Dairy, Eggs , Nuts, Corn, Soy. Simply add 1 cup grain to 2 cups of water put in a rice cooker press the button and in 20 minutes you are good to go! Try cooking before you go to bed, then leave on the counter over night for a quick start option. Add some berries a little milk alternative and you’ve got a really nutritious breakfast.

Quinoa muffins You can use any other flour in this recipe to suit your needs and replace the Eggs if needed

Smoothies

Lunch or Dinner

Buy : Proteins such as Lean Poultry, Fish: Veggies: Lots of fresh Veggies and salad fixins! , Quinoa, Brown Rice, Sweet Potatoes for your carbs.

Remember when and or if your digestion is in the process of healing it is easier to digest warm and slow cooked meals. It helps begin the digestive process!

©drjoel

ANY TIME FOR EXERCISE

1 HOUR

CIRCUIT

CARDIO TRAIN

1 MINUTE

HOLD A PLANK

30 MINUTES

GO FOR A

WALK

2HOURS BIKING!

HOURS

GOLFING… DON’T

FORGET TO WALK !

©drjoel

1 pound equals burning 3,500 calories. Sound tough? Not if you break it down. To lose a pound a week, do an hour each day of any activity that burns an extra 500 calories.

(Estimate based on 130 pound woman)

Rowing (vigorous effort): 502

2. Running 5.2 mph (11.5 minute mile): 531 3. Ice skating 9 mph: 531

4. Kickboxing: 590 5. Rock climbing (ascending): 649

6. Cross-country skiing (vigorous effort): 531 7. Swimming laps freestyle (vigorous effort): 590

8. Bicycling 14 - 15.9 mph (vigorous effort): 590 9. Walking up stairs: 472 10. Running up stairs: 885

©drjoel

10 EXERCISES TO BURN OFF A POUND!

GREEN NETTLE TEA Green Tea- antioxidant & metabolism support

Nettle- thermogenic

1 tsp Green Tea

1 tsp Nettle

½ tsp agave syrup

©drjoel

Asian Sesame Salmon Rolls

Roasted Root Veggies

Millet Pilaf

©drjoel

MODULE 2 YOUR FOUNDATIONS!

SLIM & TRIM

Journal: Emotions when you are eating

Sleep- 8 hours

Kitchen: Shop for 2 types of fish

Recipe X 1

©drjoel

THIS WEEK’S CHECKLIST: MODULE 2

YOUR FOUNDATIONS! SLIM & TRIM