Diet and exercise

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Bio: See Bio Dr. Brian Bautista, MD; Was born and raised in Toronto, Canada; Is the oldest of 3 children; Graduated from Loma Linda University School of Medicine in 2002; Completed a Family Medicine residency at Kaiser Permanente, Fontana in 2005; Currently serves at Kaiser Permanente as a Family Physician and is also the Physician In Charge for Kaiser San Bernardino Clinic; Is married and has three very active boys; Enjoys playing the piano and exercising.
Come: Enjoy food, fellowship, an excellent presentation and feedback.
Contact: Joyce Christoffel, Director of Family Life Forum
Dr. Brian Bautista, MD
Brian Bautista was born and raised in Toronto, Canada. He is the oldest out of 3 children.
He graduated as Magna Cumlaude from Clinical Lab Science from Andrews University. He
then graduated from Loma Linda University School of Medicine in 2002. He completed a
Family Medicine residency from Kaiser Permanente, Fontana in 2005. Brian currently serves
at Kaiser Permanente as a Family physician and is also the Physician In Charge for Kaiser San
Bernardino Clinic. He is married with 3 very active boys. Brian enjoys playing the piano and
exercising.
- See more at: http://familylifeforum.com/#sthash.XBqwKyB6.dpuf

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Diet and exercise

  1. 1. By Brian BautistaCampus Hill Church February 2, 2013
  2. 2. Overview Overweight and Obesity Behavior Modification Dieting Exercising Stress Reduction
  3. 3. Obesity More than 300 million people worldwide are estimated to be obese 66% of U.S. population overweight 33% of U.S. population obese  Includes > 13% of children and teens Will become generational
  4. 4. Obesity Obesity is defined as BMI > 30 kg/m2 Body Mass Index for adults:  Underweight: less than 18.5  Normal weight: 18.5-24.9  Overweight: 25-29.9  Obese: > 30 Waist-to-hip ratio test  Men: 0.9 to 1.0  Women: 0.8 to 0.9 Waist circumference test  Men: 40 inches  Women: 35 inches
  5. 5. Associated With Obesity Heart disease  1/3 of all heart disease is caused by extra weight  > 20% of target weight increases risk Diabetes  Losing 5-7% of body weight can delay onset Depression  From medications, emotional eating, chronic stress Cancer
  6. 6. Associated With Obesity Hypertension (High Blood Pressure) Arthritis (Joint Pain) Back and joint problems Sleep apnea (Sleep problems) Stroke
  7. 7. Promoters of Obesity Fast Food (french fries, hamburgers, pizza) Soda (Sprite, 7-Up, Coke) Highly-Processed Foods (cake, ice cream)
  8. 8. How Do We Battle Obesity? Behavior Modification“Your body is a reflection of your mind.”
  9. 9. Behavior Modification Shift your focus away from short-term, quick fixes and focus on long-term, permanent changes in your habits. It takes an average of 66 days to form a habit. Start slowly with small changes, and this will lead to long-term lifestyle changes.
  10. 10. Dieting “Mind Over Food” Avoiding Overeating (Reduce Calories) Changing Thoughts About Food
  11. 11. Different Diets Health Classes Weight Watchers Low-carb Diets  Dr. Atkins (no carb)  South Beach Very low-fat Diets  Life Choice (Dr. Dean Ornish)  Pritikin (unprocessed foods)
  12. 12. Different Diets Alternative Diets  Macrobiotic (grains, vegetables, chew food thoroughly)  Rotation (Dr. Martin Katahn) DASH diet Mediterranean diet Diabetic diet (calorie counting)
  13. 13. Fad Diets Fad diets usually make claims and promises but do not always focus on lifelong behavior change EXTREMES DO NOT WORK! Avoid diets that exclude entire food groups 90-99% of diets fail to produce permanent weight loss 66% of dieters regain their weight within 1 year
  14. 14. Proper Diet Eat 3 balanced meals each day Keep meals 4 to 5 hours apart; if over 5 hours, plan for a snack Eat a diet low in fat, especially saturated & trans (hydrogenated) fats Choose foods high in fiber & low in added sugar A balanced meal will include carbohydrates, protein and fat
  15. 15. Diet for Weight Management Goal setting  Decide where you want to start  Set up a realistic timeline for meeting your goals  Write down your goals and why you want to achieve them  Involve your family and friends  When you’re ready, set a new healthy eating goal
  16. 16. Diet for Weight Management Track your progress  Record the healthy things you do  Pay attention to how you feel  Consider tests to measure success
  17. 17. Diet for Weight Management Manage setbacks  Learn from mistakes  Keep your favorites on the menu  Don’t give up!
  18. 18. Calorie Needs Estimate calorie needs by: Females < 5′4″: 1,200 calories > 5′5″: 1,500 calories Males < 5′9″: 1,800 calories > 5′10″: 2,000 calories
  19. 19. Calorie Conversion 1 pound of body fat = 3,500 calories By decreasing 500 calories a day, you may lose 1 pound in a week (500 calories x 7 days = 3,500 calories)
  20. 20. Change Choice of Drink Choose these healthy options for drinking instead:  Water  Mineral Water
  21. 21. Strategies for Eating Out Plan ahead – research the nutrition information before you go Ask about calories Choose restaurants that offer healthy meal choices Order entrees that are baked, broiled, or roasted Eat more slowly Eat until you are satisfied, not stuffed Eat half of your meal in the restaurant and take the rest home Share a sandwich, order of fries, or dessert
  22. 22. Food Diaries Keeping a food diary almost doubles the weight you can lose A food diary increases your awareness of your eating patterns  Include calories  Include why you are eating Watching TV, social situations, or feeling bored, tired, angry, or depressed can make people eat at a time when they are not really hungry
  23. 23. Overcome Barriers You will feel hungry when dieting  Have snacks between meal times  Try relaxation exercises, meditation or talk with a friend instead of eating  Do not eat in front of the TV  Pick a hobby to do at times identified as problem times during the day  Plan menus for a week and use a list for grocery shopping
  24. 24. Exercising “Mind Over Body” Staying Active
  25. 25. Exercise Benefits:  Lowers risk of developing heart disease, cancer, diabetes, and high blood pressure  Helps control the above diseases  Builds and maintains healthy joints, bones, and muscles  Decreases feelings of anxiety and depression
  26. 26. Exercise FITT Principle  Frequency: How often?  Intensity: How hard?  Time: How long?  Type:  Aerobic/cardiovascular  Anaerobic/strength training  Stretching/flexibility
  27. 27. Safety Check (Guidelines) Consult your doctor before starting (have not exercised in a while, health condition, etc) Begin slowly Vary the modes of exercising (strength, cardio- respiratory, stretching) Learn to listen to your body
  28. 28. Stress Reduction “Mind Over Mind” Staying Sane
  29. 29. Stress Reduction Reduce work Meditate Mini-vacations Get 7-8 hours of sleep
  30. 30. Summary Your Body is a Reflection of your Mind – Behavior Modification Mind over Food - Dieting Mind over Body - Exercising Mind over Mind – Stress Reduction

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