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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