![Page 1: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/1.jpg)
*Week 3 Myth Busting the Standard
American Diet (SAD)
![Page 2: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/2.jpg)
*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?
![Page 3: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/3.jpg)
*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
![Page 4: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/4.jpg)
*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
![Page 5: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/5.jpg)
![Page 7: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/7.jpg)
![Page 8: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/8.jpg)
![Page 9: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/9.jpg)
![Page 10: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/10.jpg)
![Page 11: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/11.jpg)
![Page 12: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/12.jpg)
*Ted Talk: Plant Strong and Healthy Living by Rip
Esselstyn
*https://youtu.be/AAkEYcmCCCk
![Page 14: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/14.jpg)
![Page 15: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/15.jpg)
*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
![Page 16: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/16.jpg)
*Oxidative Stress & Its Impact on Your Health —
Dr. Darren Morton
*https://vimeo.com/album/2436539/video/69057455
![Page 17: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/17.jpg)
*What counteracts the free radical damage?*Where do antioxidants come from?
![Page 18: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/18.jpg)
![Page 19: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/19.jpg)
*Dr. Barnard: Addictive foods and understanding
your cravings
*https://youtu.be/EgPbjxtJkoM
![Page 20: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/20.jpg)
![Page 21: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/21.jpg)
![Page 22: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/22.jpg)
![Page 23: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/23.jpg)
*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
![Page 24: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/24.jpg)
*The Pleasure Trap By Dr. Douglas Lisle at TEDxFremont
*https://youtu.be/jX2btaDOBK8?t=657
![Page 25: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/25.jpg)
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
![Page 26: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/26.jpg)
![Page 27: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/27.jpg)
*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?”
![Page 28: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/28.jpg)
*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.
![Page 29: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/29.jpg)
*How to be successful with a new habit
3. Embrace snappy rewards* Immediate rewards: intrinsic ones - the feeling you get
![Page 30: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/30.jpg)
*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
![Page 31: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/31.jpg)
*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
![Page 32: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/32.jpg)
*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,
![Page 33: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/33.jpg)
*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
![Page 34: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/34.jpg)
*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
![Page 35: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/35.jpg)
*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
![Page 36: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/36.jpg)
*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
![Page 37: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/37.jpg)
Next Movie Night
Tues. Feb 5 7-9PM Cascadian Coffee -
732 SE Cass St Rsbg
https://youtu.be/9HEkLYp5p6Q
![Page 38: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/38.jpg)
*Surround yourself with support: *Volunteer!
*Every 3rd Wed. of the month *Feb 20th at 4:30-6:00pm, *Douglas County Courthouse Rm. 310
![Page 39: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/39.jpg)
Next Potluck
Sat. March 2nd 5:30-7:00pm
Dr. Ross with be the presenterFirst United Methodist Church
Harvard Roseburg
![Page 40: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/40.jpg)
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
![Page 41: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/41.jpg)
*Food Demonstration - Salad Dressing
*Tofu Ranch Dressing
*Cashew Dill Dressing
![Page 43: American Diet (SAD) the Standard Week 3 Myth Busting · such as nutrition, physical inactivity, and chronic stress *7-8 out of 10 people with chronic illness might not have to suffer](https://reader033.vdocument.in/reader033/viewer/2022052012/6027dcb3ddf1190567169e0c/html5/thumbnails/43.jpg)