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“Practical tips on taking care of the spirit’s temple” <ul><li>Jason L. McKeown, M.D. </li></ul>
Our goals for today <ul><li>Define obesity and BMI </li></ul><ul><li>Examine the obesity epidemic in the US </li></ul><ul>...
Body Mass Index (BMI) <ul><ul><li>or  </li></ul></ul><ul><li>An objective measure of obesity </li></ul><ul><li>Misleading ...
BMI and Obesity Agency for Healthcare Research and Quality.  Screening for obesity in adults.  Accessed June 22, 2010 from...
BMI calculator <ul><li>www.nhlbisupport.com/bmi/bmicalc.htm </li></ul>
The Obesity Epidemic <ul><li>Major  modifiable  cause of death in U.S.  </li></ul><ul><li>Being obese is expensive! </li><...
What Causes Obesity? <ul><li>Genes </li></ul><ul><li>Hormones/gland problems </li></ul><ul><li>Clowns </li></ul><ul><li>Th...
The Bad Fat--  Intra-Abdominal Fat <ul><li>Fat around the waist creates increased risk for heart disease, diabetes, cancer...
Diseases associated with obesity <ul><li>Type 2 Diabetes </li></ul><ul><li>Osteoarthritis </li></ul><ul><li>Hypertension <...
“ Doesn ’ t it cost a lot of money to eat healthy?”
How many calories do you need? <ul><li>Your weight x 10 </li></ul><ul><li>(Eg. 170 lbs x 10 = 1700 Cal) </li></ul><ul><li>...
Start Small, Think Big! <ul><li>Excess calories- many of us are getting calories and don ’ t realize it </li></ul><ul><ul>...
Start Small, Think Big! <ul><li>Fat -  most changes if instituted over a longer time period are imperceptible </li></ul><u...
Start Small, Think Big! <ul><li>Red meat -  Limit to 1-2 times per week </li></ul><ul><li>Substitute alternatives in famil...
Start Small, Think Big! <ul><li>Fruit and vegetables - increase your intake  </li></ul><ul><ul><li>Most of us get less tha...
Start Small, Think Big! <ul><li>Fiber -  More whole grain products on the market these days </li></ul><ul><ul><li>Find bre...
You can do it! <ul><li>Don ’ t be afraid to try something new! </li></ul><ul><li>Don ’ t be a pill popper– extra vitamin s...
Weight loss <ul><li>Negative energy balance  requires increased energy consumption </li></ul><ul><li>Energy Output  >>  Ca...
How to start an exercise program <ul><li>Get checked out by your family physician first. </li></ul><ul><ul><li>Cardio– bri...
Getting started– How much is enough? <ul><li>Cardio intensity </li></ul><ul><ul><li>Karnoven formula to calculate target H...
But do  something! <ul><li>Walk the stairs at the hospitals </li></ul><ul><li>Park as far from the church building as poss...
Healthy Sleep  Habits <ul><li>Get 7-9 hours of sleep </li></ul><ul><li>Go to bed and get up at about the same time  every ...
Healthy Sleep  Habits <ul><li>Sleeping environment: </li></ul><ul><ul><li>No animals! </li></ul></ul><ul><ul><li>Cooler te...
<ul><li>Couch to 5k programs </li></ul><ul><li>www.eatright.uab.edu </li></ul><ul><li>www.realage.com  (Mike Roizen, Dr. O...
DON’T GIVE UP!!! <ul><li>Make a commitment!  Stick to it! </li></ul><ul><li>Phil 3:12-14 , Paul was  never satisfied . . ....
<ul><li>So whether you eat or drink, or whatever you do, do all to the glory of God. </li></ul><ul><li>I Corinthians 10:31...
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Healthy ptp condensed-1

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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.

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Transcript of "Healthy ptp condensed-1"

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