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Practical Tips on Taking Care of the Spirit's Temple. A doctor's advice on how preachers and others can lead a healthy lifestyle. Includes a weight loss plan.

Practical Tips on Taking Care of the Spirit's Temple. A doctor's advice on how preachers and others can lead a healthy lifestyle. Includes a weight loss plan.

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Healthy ptp condensed-1 Healthy ptp condensed-1 Presentation Transcript

  • “Practical tips on taking care of the spirit’s temple”
    • Jason L. McKeown, M.D.
  • Our goals for today
    • Define obesity and BMI
    • Examine the obesity epidemic in the US
    • Reveal consequences of obesity
    • Look at nutrition and its importance to health
    • Discuss basic concepts for weight loss
    • Recommendations for exercise
    • Discuss sleep hygiene
    • Summarize healthy living
  • Body Mass Index (BMI)
      • or
    • An objective measure of obesity
    • Misleading in muscular individuals and pregnancy
    Agency for Healthcare Research and Quality. Screening for obesity in adults. Accessed June 22, 2010 from http://www.ahrq.gov/clinic/3rduspstf/obesity/obeswh.htm
  • BMI and Obesity Agency for Healthcare Research and Quality. Screening for obesity in adults. Accessed June 22, 2010 from http://www.ahrq.gov/clinic/3rduspstf/obesity/obeswh.htm Dugdale DC. Obesity. MedlinePlus. Accessed June 22, 2010 from http://www.nlm.nih.gov/medlineplus/ency/article/007297.htm Normal weight 18.5 – 24.9 Overweight 25.0-29.9 Obese ≥ 30
    • Class I
    30-34.9
    • Class II
    35-39.9
    • Class III
    ≥ 40 Morbid Obesity > 100 lbs. overweight or BMI ≥ 40
  • BMI calculator
    • www.nhlbisupport.com/bmi/bmicalc.htm
  • The Obesity Epidemic
    • Major modifiable cause of death in U.S.
    • Being obese is expensive!
      • In 2000, the societal cost of obesity was about $117 billion. Now it’s estimated at $147 billion! (25% increase in 10 years!)
      • Obese people spend $1,500 more each year on health care.
      • Obese patients had 80% higher per capita spending for prescription drugs.
    • The prevalence of obesity has increased in the U.S. with no sign of slowing . . .
  • What Causes Obesity?
    • Genes
    • Hormones/gland problems
    • Clowns
    • The royal family
    • Lifestyle
    • Our friends and family
  • The Bad Fat-- Intra-Abdominal Fat
    • Fat around the waist creates increased risk for heart disease, diabetes, cancer. . .
    • Abnormal levels:
      • Women > 35”
      • Men > 40”
    NIH Expert Panel Report, Am J Clin Nutr 1998;68:899-917
  • Diseases associated with obesity
    • Type 2 Diabetes
    • Osteoarthritis
    • Hypertension
    • Heart Failure
    • Cancer
    • High cholesterol
    • Obstructive Sleep Apnea
    • GERD
    • Gallstones
    • Depression
    • Infertility
    • Miscarriages
  • “ Doesn ’ t it cost a lot of money to eat healthy?”
  • How many calories do you need?
    • Your weight x 10
    • (Eg. 170 lbs x 10 = 1700 Cal)
    • Lifestyle adjustment:
    • + 20% if sedentary
      • (Eg. 1700 + 340 = 2040 Cal)
    • + 30-40% if moderately active
    • (Eg. 1700 + 680 = 2380 Cal)
  • Start Small, Think Big!
    • Excess calories- many of us are getting calories and don ’ t realize it
      • Cut out sugar containing beverages (fruit punches, Kool-Aid, sodas, Frappuccinos)
      • Eat fewer concentrated sweets (desserts, candy, snacks)
      • Watch your portion sizes
      • Write down what you eat
      • Calorie listings– coming to your local restaurant menu!
  • Start Small, Think Big!
    • Fat - most changes if instituted over a longer time period are imperceptible
      • Go from whole milk to 2% then to 1% or skim
      • Use lower fat cheese (2%)
      • Avoid trans fat, frying; use more olive oil, canola oil
  • Start Small, Think Big!
    • Red meat - Limit to 1-2 times per week
    • Substitute alternatives in familiar recipes
      • Turkey for beef
    • Diets high in fat, excess calories, and red meats have been linked to increased cancer risk.
  • Start Small, Think Big!
    • Fruit and vegetables - increase your intake
      • Most of us get less than 5/day
      • Add 1 to breakfast, lunch, and dinner
      • Add extra vegetables when dining out or choose the vegetables instead of the fries
      • Try fruit and vegetables in convenient packages
    • Diets low in fruit and vegetables and fiber have also been linked to increased cancer risk.
  • Start Small, Think Big!
    • Fiber - More whole grain products on the market these days
      • Find breads that say 100% whole grain or have whole grain as the first ingredient
  • You can do it!
    • Don ’ t be afraid to try something new!
    • Don ’ t be a pill popper– extra vitamin supplements, eg. B12 shots, don ’ t work!
    • Eat the real foods– the whole food is better for you and it ’ s the way God intended.
  • Weight loss
    • Negative energy balance requires increased energy consumption
    • Energy Output >> Caloric Input
  • How to start an exercise program
    • Get checked out by your family physician first.
      • Cardio– brisk walking, jogging, treadmill, elliptical, etc. Goal is to maintain elevated heart rate to ensure max calorie burning.
      • At least 3 time a week (preferably 5), 30 min per session
      • 30 minutes does not have to be consecutive
      • Cardio burns fat, reduces bone loss, risk of heart disease, cancer and depression
  • Getting started– How much is enough?
    • Cardio intensity
      • Karnoven formula to calculate target HR
      • www.briancalkins.com / HeartRate.htm
    • Resistance training
      • Use weight that is light enough to do 12-15 reps x 3 with exertion, but not exhaustion, ie. It shouldn’t be too easy. . .
      • 2-3 times a week alternating muscle groups
  • But do something!
    • Walk the stairs at the hospitals
    • Park as far from the church building as possible
  • Healthy Sleep Habits
    • Get 7-9 hours of sleep
    • Go to bed and get up at about the same time every day.
    • Develop a pre-sleep routine
    • Use relaxation to help you fall asleep
    • Protect your sleep time; enlist your family and friends!
  • Healthy Sleep Habits
    • Sleeping environment:
      • No animals!
      • Cooler temperature
      • Dark (eye shades, room darkening shades)
      • Quiet (unplug phone, turn off pager, use ear plugs, white noise machine)
    • Avoid going to bed hungry, but no heavy meals within 3 hours of sleep.
    • Get regular exercise but avoid heavy exercise within 3 hours of sleep.
    • Couch to 5k programs
    • www.eatright.uab.edu
    • www.realage.com (Mike Roizen, Dr. Oz)
  • DON’T GIVE UP!!!
    • Make a commitment! Stick to it!
    • Phil 3:12-14 , Paul was never satisfied . . . We shouldn’t be either!!! whether spiritually OR physically.
    • Eyes ahead! Press on toward your goal.
    • So whether you eat or drink, or whatever you do, do all to the glory of God.
    • I Corinthians 10:31