Yungates Diet & Lifestyle.docx. · 2015. 2. 25. · All!rights!reserved.!!Any!portion!of!this!material!thereof!maynotbereproducedorusedin any!manner!without!the!express!written!permission!of!the!publisher.!!

Copyright © 2015 by Battle Ready Concepts. All rights reserved. Any portion of this material thereof may not be reproduced or used in any manner without the express written permission of the publisher.

Yungates ® Yun-Gah-Teez

Diet and Lifestyle Plan

Y1 Introduction 2 Food Portions 3 Whole Foods 4 Alkalinity Vs. Acidity 5 Lifestyle Appendix 1 Food Chart Appendix 2 Alkalinity Chart Appendix 3 References


PART I - Diet

1. Introduction to the Yungates Diet Your body is one of the highest performing engines ever designed! The type of fuel you put into it, will ultimately determine its performance and your life longevity! This is not rocket science! Your body’s performance rests on YOUR CHOICE to either: 1.) Fuel it correctly, or 2.) Consume poor fuel, which will inevitably lead to the engine breaking down, thus, causing disease and other medical issues (inflammation, allergies, etc.). A proper diet will increase health, energy, and a sense of well-being while reducing FAT and optimizing human performance. Diet is CRITICAL in optimizing human performance, and the “FUEL” we choose to consume has direct IMPACT on how we perform at all times. There are literally thousands of different approaches to how to eat/diet, but the bottom line is too KEEP IT SIMPLE and strive to attain your “fighting weight” or optimum weight for performance. The Yungates Diet is one that promotes clean, nutritious, and whole foods. We encourage eating foods that are natural and not tainted with preservatives and additives such as frozen foods or other enriched type foods. The Yungates Diet is about OPTIMIZING HUMAN PERFORMANCE. If you are seeking to bulk up, this may not be the diet for you. Consider the Yungates Diet as an all-purpose diet… it’s BALANCED and GENERAL PURPOSE! The Yungates Diet is one that is BALANCED and based on three principles: 1. Proper portions of macronutrients (See “Zone Diet”) 2. Whole foods (nothing processed or engineered) 3. Alkaline enriched 2. Proper Portions The “Zone Diet” by Barry Sears is the diet that most resembles and models optimum nutrition because it is a diet based on clinical medical studies.1 In recent decades, increases in portion size have occurred in parallel with the rise in the prevalence of obesity. Furthermore, multiple controlled studies have shown that providing individuals with larger portions of foods and beverages leads to substantial and sustained increases in energy intake. These data suggest that the availability of large portions can override the regulation of energy balance and can have persistent effects that could lead to obesity. In 2010, the Dietary Guidelines Advisory Committee found that ‘strong evidence documents a positive relationship between portion size and body weight’. That report and other recent policy document on weight management stress the importance 1 The Zone Diet, by Barry Sears


of portion control to help limit energy intake.2 Diet is crucial variable in leading you to the results you desire. Understanding how the Zone works begins with understanding “blocks.” A block is a UNIT OF MEASURE used to simplify the process of making balanced meals. 7 Grams of protein = 1 block of protein (PRO) 9 Grams of carbohydrate = 1 block of carbohydrate (CAR) 1.5 grams of fat = 1 block of fat (FAT) There is an assumption that there is about 1.5 grams of fat in each block of protein, so the total amount of fat needed per 1 block meal is 3 grams. When a meal is composed of equal blocks of PRO, CAR, and FAT, it is 40% CAR, 30% PRO, and 30% FAT. Here is a sample 4 block meal: - 4oz chicken breast - 1 artichoke - 1 cup of steamed vegetables w/ - 24 crushed peanuts - 1 sliced apple The above meal contains 28grams of PRO; 26 grams of CAR; and 12 grams of FAT. It is simpler to think of it as 4 blocks of PRO, 4 blocks of CAR, and 4 blocks of FAT. The Block Requirement chart to the below will assist in determining your daily block requirement and serves as a BASELINE. You MAY need to adjust the number of blocks dependent on your exercise level. For instance, if you are a triathlete, you may have to increase your blocks. Key indicators to determine if you have to increase are if you are full after a meal? Feeling tired? Etc. 2 International Journal of Obesity. http://www.nature.com/ijo/journal/v38/n1s/full/ijo201482a.html


The Food Block Chart in Appendix 1 will provide a list of macronutrients by block to assist in your measuring. 3. Whole Foods Following a whole food diet involves maximizing your nutrient intake from natural sources and avoiding nutrient-poor processed foods. Whole foods mainly include plant-based foods such as vegetables, fruits and nuts, and animal foods such as eggs, meat, fish and poultry. A whole food diet can provide you with all of the nutrients you need for optimal health.3 Many health experts believe that eating more whole foods is our best bet for improving health and preventing disease. Whole foods – like vegetables, fruits, whole grains, nuts, and legumes -- retain their fiber as well as the whole portfolio of 3 “A Sample Day for a Whole Food Diet.” http://healthyeating.sfgate.com/sample-‐day-‐whole-‐food-‐diet-‐1763.html


beneficial phytochemicals and nutrients that are often removed in processed foods.4 Fortunately, The Zone Diet encourages eating whole type foods and the chart in Appendix 1 will assist in your selecting the “right type of food.” Some food selection and diet guidelines: Avoid sugar Avoid pasta Avoid refined grains Avoid breads Avoid processed foods Avoid anything microwaveable or ready-eat food Avoid high glycemic carbs (white potatoes) Avoid alcohol and caffeine Do: Drink half your bodyweight of water in ounces per day. Drink a glass of water with splash of lemon upon waking in the morning Eat 5-6 meals per day. Ensure meals are balanced between protein, carbs, and fat. Snack between meals. Fruit or nuts Select whole foods. No processed foods! Eat plenty of greens: spinach, lettuce, kale, and broccoli Include a daily multi-vitamin to supplement your daily requirements

4 “The Whole Foods Diet.” http://www.webmd.com/food-‐recipes/the-‐whole-‐foods-‐diet


4. Alkaline Enriched An alkaline diet emphasizes alkaline foods such as whole fruits and vegetables and certain whole grains, which are low in caloric density. Healthy Alkaline Diet Foods involve the ideal balance between acidifying and alkalizing foods. The standard American diet is highly acid-forming, overwhelming the body's mechanisms for removing excess acid. The staples of the American diet are meat, dairy, corn, wheat, and refined sugars (all acidifying foods). At the same time, the diet is notably deficient in alkalizing fruits and vegetables. The alkaline diet greatly reduces this acid load, helping to reduce the strain on the body's acid-detoxification systems, such as the kidneys. Human blood pH should be slightly alkaline ( 7.35 - 7.45 ). Below or above this range means symptoms and disease. A pH of 7.0 is neutral. A pH below 7.0 is acidic. A pH above 7.0 is alkaline. An acidic pH can occur from, an acid forming diet, emotional stress, toxic overload, and/or immune reactions or any process that deprives the cells of oxygen and other nutrients. The body will try to compensate for acidic pH by using alkaline minerals. If the diet does not contain enough minerals to compensate, a build up of acids in the cells will occur. PH Test strips are used to test your PH level and can be purchased online, at pharmacies, and at Walmart. An acidic balance will: DECREASE the body's ability to absorb minerals and other nutrients, decrease the energy production in the cells, decrease it's ability to repair damaged cells, decrease it's ability to detoxify heavy metals, make tumor cells thrive, and make it more susceptible to fatigue and illness. A blood pH of 6.9, which is only slightly acidic, can induce coma and death. The reason acidosis is more common in our society is mostly due to the typical American diet, which is far too high in acid producing animal products like meat, eggs and dairy, and far too low in alkaline producing foods like fresh vegetables. Additionally, we eat acid producing processed foods like white flour and sugar and drink acid producing beverages like coffee and soft drinks. We use too many drugs, which are acid forming; and we use artificial chemical sweeteners like NutraSweet, Spoonful, Sweet 'N Low, Equal, or Aspartame, which are poison and


extremely acid forming. One of the best things we can do to correct an overly acid body is to clean up the diet and lifestyle. Generally, alkaline forming foods include: most fruits, green vegetables, peas, beans, lentils, spices, herbs and seasonings, and seeds and nuts. Generally, acid forming foods include: meat, fish, poultry, eggs, grains, and legumes. Shifting Your pH Toward Alkaline... This chart in Appendix 2 is for those trying to "adjust" their body pH. The pH scale is from 0 to 14, with numbers below 7 acidic ( low on oxygen ) and numbers above 7 alkaline. An acidic body is a sickness magnet. What you eat and drink will impact where your body's pH level falls. Balance is Key!!! This chart is intended only as a general guide to alkalizing and acidifying foods. Use the following foods listed below in conjunction with the recommended food selections in Appendix 1.


Part II - Lifestyle 5. Yungates Lifestyle The world around us is a BATTLEFIELD!! Each day we wake and we are confronted on so many fronts…mentally, physical, emotionally, spiritually, financially, etc. We live in a society that is evolving at a rapid rate and this causes CHAOS in our lives. We’ve never been more distracted. In order to minimize external friction (stressors we cannot control), we have to focus on those stressors we can control… internal friction. In my book, “The Next Fight,” I discuss in length the “Six Characteristics/Elements of Today’s Battlefield,” and how each one of those characteristics correlate to the lifestyle we CHOOSE to live. Remember, EVERYTHING IS A CHOICE. You are your own ship’s captain, navigator, and engineer and only YOU will keep your ship afloat! In order to succeed on today’s battlefield, you really have to do two things right: 1.) Create BALANCE; 2.) Improve EFFICIENCY.


The Situation/Problem? Battlefield

“Today’s World” Causes Creates Results

Elements: ! Sensitive ! Global ! Diverse ! Fast ! Asymmetric ! Precise

! Indecisive ! Imbalance ! Sloppiness… ! Doubt

! Lifestyle changes ! Poor Choices ! CHAOS! ! Fear ! Failure……

“Remain fluid, flexible is too rigid…”


5.1 Creating BALANCE Balance? What is it??? Balance is a condition, or state, where all elements are in correct proportion to one another. Throughout my experiences as a leader, both in business and the military, I’ve narrowed down six key areas that are of vital importance to our remaining BALANCED. 1. Mental. PMA?? Positive Mental Attitude? Compassionate? Judgmental?? 2. Physical. Fitness? Diet? Sleep pattern?? 3. Relationships. Home, work, community?? 4. Work. Issues at work? 5. Finances. Debt greater than Assets???? 6. Spiritual/Belief System. Spiritually sound? Maintaining a practice? When coaching others, I have my clients conduct a detailed analysis of those key areas to identify “gaps/shortfalls/deficiencies” which will assist them in identifying which areas of their lives are “out of sync.” We then develop “Courses of Action” in which they come up with a “Battle Plan” to assist in getting their lives more balanced. These Six Key Areas are those INTERNAL FRICTION points that we have CONTROL OVER! When we are in control of these “Big 6,” we are better prepared to focus on those stressors we cannot control, alas, EXTERNAL FRICTION… our ENEMY!


5.2 Improving EFFICIENCY One of the characteristics of today’s battlefield is that it is incredibly FAST! You MUST stay ahead of the power curve or you will FAIL, DIE, LOSE, or go bankrupt! Do you feel organized or in disarray? If you feel disarrayed, then you are more than likely not performing in an efficient manner. Inefficiency costs businesses resources and assets. A few suggestions for establishing efficiency: 1. Develop Goals, short and long range 2. Develop “Task Lists” the night prior 3. Prioritize! Prioritize what’s important in your life and at work 4. Meditate in the morning. 5. Each night, REFLECT on the day and debrief to yourself what you could’ve improved. Prepare yourself mentally for the next day.


Appendix 1 Block Chart


Appendix 2

Acid/Alkaline Food Comparison Chart


Appendix 3 References

The following is recommended reading material to further your knowledge on Diet and Lifestyle. “The Zone Diet” by Barry Sears “The Paleo Diet for Athletes” by Cordain and Friel “Wheat Belly” by Davis “The Paleo Manifesto” by Durant “The Ultramind Solution” by Hyman “Lights Out” by Wiley “The Power of Habit” by Duhig “The Charge” by Burchard “Unlimited Power” by Robbins “21 Irrefutable Laws of Leadership” by Maxwell

Documents

Yungates Diet & Lifestyle.docx. · 2015. 2. 25. · All!rights!reserved.!!Any!portion!of!this!material!thereof!maynotbereproducedorusedin any!manner!without!the!express!written!permission!of!the!publisher.!!