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Reynold Stanley
5 years ago
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1 PHASE TWO

2 This information is not meant to diagnose treat or prevent any disease or illness and is not meant to replace any advice or treatment from your current health care professional. Before beginning any diet it is recommended that you consult your medical or health care professional especially if you are currently being treated for acute or chronic conditions.

3 *Last month we go you used to the idea of discipline in QUANTITY of food, this month we would like to encourage discipline with QUALITY of food. *PALEO DIET WAS OUR INITIAL PLAN HOWEVER.AS YOU WILL SEE IT LEFT ISSUES WITH HOW TO EXPORT DATA AND SCORE SO *SUGAR *FIBER

4 * * PROTEIN * FAT * CARBS

5 * It has been proposed, therefore that many of the health effects now being targeted through the drug development process could be obtained more quickly and safely through nutritional intervention simple addition of the sugars to the diet. *SOURCE MATTERS!!!!! * The PLANTS in our diet are the primary building blocks for the sugar portion of these molecules that are so vital to continued good health * McAnalley Glycoscience and Nutrition 2001 * Consumption of fresh, unprocessed plant foods, which contain free monosaccharides and polysaccharide fibers, is strongly correlated with numerous health benefits, including protection from diabetes, heart disease, and cancer. * PLANTS are the ultimate source of all saccharides. * Ramberg Glycoscience and Nutrition 2002

*Most metabolized in the liver *Preferentially metabolized as glycogen *If glycogen full metabolized as Triglycerides *Storage 1600 Cal in Muscles *Approximately 400 Cal in Liver *Triglycerides are

6 *Most metabolized in the liver *Preferentially metabolized as glycogen *If glycogen full metabolized as Triglycerides *Storage 1600 Cal in Muscles *Approximately 400 Cal in Liver *Triglycerides are packaged and sent out of the liver to be stored in fat or muscle cells unless *Choline deficiency is a problem here! *Does lead to insulin resistance and dyslipidemia *Increase ghrelin (feeding hormone)

* Because of diabetes and all other health problems that accompany obesity, today s children may turn out to be the first generation of Americans whose life expectancy will actually be shorter than

7 * Because of diabetes and all other health problems that accompany obesity, today s children may turn out to be the first generation of Americans whose life expectancy will actually be shorter than that of their parents. * In 2000 the number of people suffering from overnutrition a billion had officially surpassed the number suffering from malnutrition 800 million. * since the human desire for sweetness surpasses even our desire for intoxication, the cleverest thing to do with a bushel of corn is to refine it into thirty three pounds of HFCS 17.5 BILLION pounds per year.

8 Addictive properties of sugar * sugar seems to hijack the signal to an unnatural degree, just as cocaine and nicotine do. If we believe animal research, then sugar and high-fructose corn syrup are addictive in the same way that drugs are and for much the same biochemical reasons. * The foods that make us fat also make us crave precisely the foods that make us fat * Gary Taubes

*Fiber is non-starch polysaccharides found in food

because fruits and vegetables are the ultimate source of ALL

9 *Fiber is non-starch polysaccharides found in food *Polysaccharides are a type of SUGAR *We are measuring this because fruits and vegetables are the ultimate source of ALL carbohydrates and we want to encourage you to GET ENOUGH FRUIT AND VEGGIES IN YOUR DIET! *Are all high fiber foods good for me, or, re-worded, does the source of my calories matter? *Thank you so much for asking that!

10 * For the 3-day re-challenge trial, the background diet was gluten free, and not only reduced in FODMAPs, but also dairy-free and low in naturally occurring and artificially added food chemicals which are all putatively capable of triggering symptoms in some patients. * These data suggest that NCGS, as currently defined, might not be a discrete entity or that this entity might be confounded by FODMAP restriction, and that, at least in this highly selected cohort, gluten might not be a specific trigger of functional gut symptoms once dietary FODMAPs are reduced.

11 *The FODMAPs in the diet are: *Fructose (fruits, honey, high fructose corn syrup (HFCS), etc) *Lactose (dairy) *Fructans (wheat, garlic, onion, inulin etc) *Galactans (legumes such as beans, lentils, soybeans, etc) *Polyols (sweeteners containing isomalt, mannitol, sorbitol, xylitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc) Stanford Hospital and Clinic

12 *The following high-fiber foods are the least likely to be allergenic: *Apples *Pears *Berries *Artichokes *Potatoes *Swede and other ROOT VEGETABLES *Broccoli *Green beans *Pumpkin *Zucchini *Peas

*Foods to be avoided *1. Bread and everything else made with flour *2. Cereals, including breakfast cereals and milk puddings *3. Potatoes and all other white root vegetables *4.

13 *Foods to be avoided *1. Bread and everything else made with flour *2. Cereals, including breakfast cereals and milk puddings *3. Potatoes and all other white root vegetables *4. Foods containing much sugar *5. All sweets. *You can eat as much as you like of the following *Meat, fish, birds *All green vegetables *Eggs, dried or fresh *Cheese *Fruit if unsweetened except bananas and grapes * Raymond Green (The Practice of Endocrinology Textbook) *WHAT HAPPENED???

*Limited Research to this point however * Even short-term consumption of a paleolithic type diet improves BP and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and

14 *Limited Research to this point however * Even short-term consumption of a paleolithic type diet improves BP and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans. * EJCN *Based on the results of this 3-month randomized crossover study in subjects with type 2 diabetes, a Paleolithic diet improves glycemic control in association with improvement of several cardiovascular risk factors compared to a conventional diabetes diet. * Cardiovascular Diabetology -2009

effective for weight loss and cardiovascular risk factor reduction than the lowfat diet.

15 * At 12 months participants on the low-carbohydrate diet had greater decreases in weight, fat mass, ratio of total:hdl, and trigliceride level, and greater increases in HDL * The low-carbohydrate diet was more effective for weight loss and cardiovascular risk factor reduction than the lowfat diet. Restricting carbohydrate may be an option for persons seeking to lose weight and reduce cardiovascular risk factors. * Ann Intern Med. 2014

16 *You are currently, technically on a low carb diet HOWEVER. *This may be a low carb diet for you and. *You may actually be fighting off an ADDICTION which means withdrawal *IF that s not it there are a couple of things to understand *How we regulate nutrient us is regulated by hormones and genes *Sometimes in that process change takes time *Things to try *ALL macros together and some timing ideas *MORE CALORIES!!!!! - THIS MEANS A NEW WORKSEET

17 *Dietary fat is BAD *A person MUST have grains *A person MUST have dairy foods *A Paleo diet is a low carb diet *Eating a diet like this leaves out categories of nutrients *If it s Paleo it s healthy *If It s Gluten Free it s healthy.

No, you cannot swap it out with another day.

can still enter measurements in the app more frequently if you

* You are welcome to do so if you are curious how a poor diet

18 Free Days!!! *We will prescribe a free day every 2-3 weeks, on the weekend. No, you cannot swap it out with another day. *Measurements are only due on Free Days (instead of weekly) * You can still enter measurements in the app more frequently if you like. *You do not need to enter Nutrient information on Free Day * You are welcome to do so if you are curious how a poor diet stacks up against Zone *Include the Free Day in the date range of your export. Wake Up! = The next FREE DAY is Sunday, Feb 5th SUPER BOWL!!! 18

19 Export Limitations *The export does not show me: * What food you ate * Your Macro %s * Calories per Macro Date Meal Calories Fat (g) Carbs (g) Protein (g) 1/20/2017 Breakfast /20/2017 Lunch /20/2017 Dinner /20/2017 Snacks /20/2017 PP *That s ok, a simple calculation in my spreadsheet gives me the % macros Grams per Calorie Total Grams per Macro Total Calories per Macro Total Calories per Day % Macros 32% 40% 29% *But those percentages add up to 101%, AND that is not what the pie chart said in MyFitnessPal!!! 1. Hit your macros at 40/30/30 2. Select validated foods in MFP

20 My Fitness Pal accepts all database entries from members. But, not all of those entries have been validated as being accurate. When you search for an item, look for one that has a green checkmark under the name to be sure that the nutritional information has been verified by MFP. Not Validated Validated

21 Unfortunately, the Recipe Importer and Manual Entry Features do not show you which ingredients have been validated. You can, however, click on the Old Recipe Calculator to add each ingredient individually from the database and confirm checkmarks Validated

NOTE: If you update existing Recipes that you plan to make again the update will not apply to any past or future diary entries where the Recipe has been selected. Further.

22 NOTE: If you update existing Recipes that you plan to make again the update will not apply to any past or future diary entries where the Recipe has been selected. Further...the old version will still show in your Recent entries, so you MUST click on Recipes and grab the new version once to update. Old Recipe Click here to find the new version and bring it into your diary. After that, it will push the new version into your RECENT tab.

23 Month 2 Scoring Components and Weights *You will not be responsible for applying this math. Just export your reports when we ask you to. Active Participation Performance 1) Nutrition Entry Score 2) Nutrition Score 3) Supplement Score Totals Weights: 10% 50% 40% 100% Point Definition: 1 point for every day that you enter all 4 meal lines (Breakfast, Lunch, Dinner, Snack)..5 points for any day with partial entries 0 points for days with no entries Everyone starts with 1 point per day. Daily deductions are applied depending on how far off from your target you are. 1 point for every DAY that you purchase the PurePharma 3. Single participant Example : (2 week timeframe) 14 days of complete entry 14 x.10 = days of nutrition with no deductions 14 x.50 = 7 Bought my PurePharma 3 from CrossFit Viral and took them each day 14 x.4 = *Nutrition Score is made up of multiple components (detailed on next slide)

Month 2 Nutrition Score Components and Weights Nutrition Score Components Quantity (60%) Quality (40%) 1) Calories 2) Fat 3) Carbs 4) Protein 5) Sugar 7) Fiber Totals Weights: 15% 15% 15% 15% 20% 20%

24 Month 2 Nutrition Score Components and Weights Nutrition Score Components Quantity (60%) Quality (40%) 1) Calories 2) Fat 3) Carbs 4) Protein 5) Sugar 7) Fiber Totals Weights: 15% 15% 15% 15% 20% 20% 100% Deductions: Each component starts with 1 point. Deductions are applied based on performance = = = -2 Etc 0-5% = % = % = -2 Etc 0-5% = % = % = -2 Etc 0-5% = % = % = -2 Etc < Target: %: %: %: -2 Etc >= -5/8g of target: -0 <-5/8g of target: -1 Susie Q Target: % 40% 30% Susie Q Performance: % 28% 38% Beginning pts: 1 Beginning pts: 1 Beginning pts: 1 Beginning pts: 1 Beginning pts: 1 Beginning pts: 1 Application of deductions: Deduction: Abs( ) = 150 so -0 Deduction: Abs(34-30) = 4% so -0 Deduction: Abs(28-40) = 12% so -2 Deduction: Abs(38-30) = 8% so -1 Deduction: (43-50) = -14% so -0 Deduction: (26-25) = 1 So -0 Ending pts: 1 Ending pts: 1 Ending pts: -1 Ending pts: 0 Ending pts: 1 Ending pts: 1 Weighted Points: 1 x.15 =.15 1 x.15 =.15-1 x.15 = x.15 =.0 1 x.2 =.2 1 x.2 =.2 Nutrition Score =.55 * This is designed to keep you from a black/white mentality about mistakes * Application of the math will still occur at the daily total, not breakout by meal.

*This information is not meant to

*This information is not meant to PHASE ONE This information is not meant to diagnose treat or prevent any disease or illness and is not meant to replace any advice or treatment from your current health care professional. Before beginning