american diet (sad) the standard week 3 myth busting · such as nutrition, physical inactivity, and...
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*Week 3 Myth Busting the Standard
American Diet (SAD)
*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?
*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
*Lab Result Review*Kidney Function - Creat stands for Creatinine
*Cholesterol
*Chol is Total cholesterol goal: <200 at least, <150 best
*Trig is Triglyceride goal: <150
*LDL goal: <130 at least, <100 goal, <70 if history of heart disease
*HDL goal: CHOL/HDL ratio < 4 to 1
*Glyco HgbA1c is Blood Sugar
*HbA1c ≤ 5.6 normal
*HbA1c 5.7 - 6.4 pre-diabetes
*HbA1c ≥ 6.5 diabetes
* CRP High Sens is Inflammation level - goal is < 3
*Ted Talk: Plant Strong and Healthy Living by Rip
Esselstyn
*https://youtu.be/AAkEYcmCCCk
*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
*Oxidative Stress & Its Impact on Your Health —
Dr. Darren Morton
*https://vimeo.com/album/2436539/video/69057455
*What counteracts the free radical damage?*Where do antioxidants come from?
*Dr. Barnard: Addictive foods and understanding
your cravings
*https://youtu.be/EgPbjxtJkoM
*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
*The Pleasure Trap By Dr. Douglas Lisle at TEDxFremont
*https://youtu.be/jX2btaDOBK8?t=657
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
*How to be successful with a new habit
1. Be patient*Rather than break bad habits, transform them into better habits*Determine your habits trigger and reward and find a new behavior that satisfies both*Ask yourself, “What would a healthy person do?”
*How to be successful with a new habit2. Break it down*A little bit consistently every day*The more you repeat a behavior, the more you reinforce the identity associated with that behavior.
*How to be successful with a new habit
3. Embrace snappy rewards* Immediate rewards: intrinsic ones - the feeling you get
*How to be successful with a new habit5. Prime your environment*The people with the most self-control are the ones who are tempted the least.*Find a group where your desired behavior is their normal behavior
*Organize and clean out
Refrigerator/freezer
Dairy (butter, milk, cheese, yogurt, ice cream)
High fat animal proteins (bacon, sausage, beef)
Frozen convenience foods like pizza
Pantry
Processed foods: chips, cookies, beef jerky, granola bars, white flour, sugar, etc.
Dressings, mayonnaise, full-fat coconut milk
Overly processed meals and soups
Countertops
Sugar bowl
Saturated oils like coconut and palm
*Stock up: Meal planning and grocery shopping
Produce
Vegetables and fruit: Fresh, seasonal, frozen
Starchy vegetables
Dry Goods
Beans, peas, lentils
Whole grains
Canned foods: vegetables, beans, tomatoes
Spices and herbs
Perishables
Nuts and Seeds
Whole-grain products
Dairy Alternative
Meat Alternative - Tofu, tempeh,
*How to be successful with a new habit6. Plan to fail*Write down the obstacles your foresee and how you’ll surmount them*Share your goals with other people and tell them how to support you (outsource your willpower)*Have a recovery plan*Learn from your failure
*How to be successful with a new habit7. Celebrate Often*Expressing gratitude and authentic pride, along with hope, social connection and compassion are the most effective emotions for long-lasting behavior change*Take a selfie with a new meal you cooked or after your survived a tough workout
*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
*Reminders about Class
*Check out the website: www.Roseburgthip.com *Come either Wednesday 2-4 or Thursday 5:30-7:30 - invite a friend!
*Suggested donation of $40 to cover costs *Sign up at www.pcrm.org for 21 day challenge*Read How Not to Die at home for self-learning
Next Movie Night
Tues. Feb 5 7-9PM Cascadian Coffee -
732 SE Cass St Rsbg
https://youtu.be/9HEkLYp5p6Q
*Surround yourself with support: *Volunteer!
*Every 3rd Wed. of the month *Feb 20th at 4:30-6:00pm, *Douglas County Courthouse Rm. 310
Next Potluck
Sat. March 2nd 5:30-7:00pm
Dr. Ross with be the presenterFirst United Methodist Church
Harvard Roseburg
Next Shopping Tour
Tues.Feb 26th
5:30-7:30pm
Registration Required
Call or Email UC-VEG to reserve your spot*Tours last up to 2 hours long and will meet at Sherms
*Food Demonstration - Salad Dressing
*Tofu Ranch Dressing
*Cashew Dill Dressing
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