Table Talk * Introduce yourself to everyone at your table * Tell them - - PowerPoint PPT Presentation

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Table Talk * Introduce yourself to everyone at your table * Tell them - - PowerPoint PPT Presentation

Feb 04, 2024 183 likes •866 views

* Week 2 Lifestyle Medicine Table Talk * Introduce yourself to everyone at your table * Tell them 1 reason why you came * Tell them 1 health goal you have * Say 1 positive that has happened this past week or 1 thing you are grateful for. DR.

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*Week 2 Lifestyle Medicine

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Table Talk

*Introduce yourself to everyone at your table *Tell them 1 reason why you came *Tell them 1 health goal you have *Say 1 positive that has happened this past week or 1 thing you are grateful for.

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  • DR. GREGER – HOW NOT TO DIE
  • https://youtu.be/rsfGpN7OKh4
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OBESITY TRENDS* AMONG U.S. ADULTS BRFSS, 1985

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

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OBESITY TRENDS* AMONG U.S. ADULTS BRFSS, 2005

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

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CHRONIC DISEASES

  • Half of all adults (117 million people) had one or more

chronic health conditions

  • ¼ of all adults had 2 or more chronic conditions
  • 86% of all healthcare spending is for chronic conditions
  • 8 drugs/senior/day
  • 106,000 prescription drug deaths/year
  • Obesity: 1/3 are obese and it is increasing in children - now

1/5

  • Diabetes 1 out of 4 adults over the age of 65
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Health Benefits of a Whole food plant based diet (WFPBD)

  • Healthier weight, improved cholesterol, blood pressure,

blood sugar (equals less medication)

  • Prevention and reversal of heart disease, diabetes
  • May slow the progression of some types of cancer
  • Improved symptoms from chronic illnesses such as gout,

rheumatoid arthritis, inflammatory bowel disease, and multiple sclerosis

  • Longevity - less meat intake associated with longer life (along

with other health habits such as exercise, less stress)

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  • Of 17 high-income countries studied by the National Institutes of

Health in 2013, the United States was at or near the bottom in infant mortality, heart and lung disease, sexually transmitted infections, adolescent pregnancies, injuries, homicides, and rates of disability. Together, such issues place the U.S. at the bottom of the list for life

  • expectancy. On average, a U.S. male can be expected to live almost

four fewer years than those in the top-ranked country.

  • "U.S. Health in International Perspective: Shorter Lives, Poorer Health" (2013)

National Institutes of Health Committee on Population, Board on Population Health and Public Health Practice

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LIFESTYLE MEDICINE—THE ROOT CAUSES OF DISEASE

  • https://youtu.be/6ofBnzmQMsA
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Recap

* We are not doing well as a nation in terms of health * Medications, procedures, and surgeries are not the answer - this is simply mopping up the floor * In order to “turn off the faucet” we must adopt a whole food plant based diet based primarily on whole or minimally processed vegetables, fruits, grains and legumes. * A whole-food plant based diet has the ability to not just prevent but reverse chronic illnesses such as diabetes and heart disease.

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OUR CHANGING FOODS & LIFESTYLE

Increase from 100 to 140 pounds per person per year of meat, mostly an increase of chicken.

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OUR CHANGING FOODS & LIFESTYLE

Increase from 3 to 30 pounds per person per year of cheese!

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OUR CHANGING FOODS & LIFESTYLE

Increase from 21 to 48 pounds per person per year of

  • il, mostly an

increase of salad and cooking oils.

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OUR CHANGING FOODS & LIFESTYLE

Increase from 82 to 140 pounds per person per year of sugar, due to an increase of corn sweeteners.

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OUR CHANGING FOODS & LIFESTYLE

Decrease from 131 to 11 pounds per person per year of home-produced vegetable consumption.

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OUR CHANGING FOODS & LIFESTYLE

As food prices have dropped, % income spent on food has decreased from 24% to 10%. But food outside of the home has increased from 12% of the food budget to 40% of the food budget.

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More than 50% of the American diet is “ultra-process”

  • “Formulations of several ingredients which, besides salt,

sugar, oils, and fats, include food substances not used in culinary preparations, in particular, flavors, colors, sweeteners, emulsifiers, and other additives used to imitate sensorial qualities of unprocessed or minimally processed foods and their culinary preparations or to disguise undesirable qualities of the final product.”

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Hungry Planet: What The World Eats by Peter Menzel United States: The Fernandezes of Texas $242.48

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Hungry Planet: What The World Eats by Peter Menzel United States: The Caven family of California. $159.18.

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Hungry Planet: What The World Eats by Peter Menzel United States: The Revis family of North Carolina. $341.98.

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Hungry Planet: What The World Eats by Peter Menzel Turkey: The Celiks of Istanbul $145.88

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Hungry Planet: What The World Eats by Peter Menzel Ecuador: The Ayme family of Tingo. $31.55.

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Hungry Planet: What The World Eats by Peter Menzel Mali: The Natomos of Kouakourou $26.39

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Hungry Planet: What The World Eats by Peter Menzel Guatemala: The Mendozas of Todos Santos $75.70

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  • DR. BARNARD - OVERVIEW OF THE

PLANT BASED DIET

  • https://www.youtube.com/watch?feature=player_embedd

ed&v=diHHt6h-8_E

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The Plant Based Plate

Fill ¼ of your plate with a plant-based protein source such as beans, lentils or tofu Fill ½ of your plate with non-starchy vegetables such as carrots, broccoli, spinach, cabbage, green beans, tomatoes, and lettuce Fill ¼ of your plate with healthy grains or starches, such as brown rice, whole-wheat pasta, quinoa, corn, peas, barley, farrow, one slice of whole-wheat bread, 2 corn tortillas or 1 whole wheat tortilla. For good nutrition also choose each day:

* 3 fruit servings. A serving is a small orange, banana or apple or 1 cup of berries or melon. * 2-3 servings of milk substitute * A small amount of healthy fats such as ¼ an avocado or handful

  • f nuts
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Myth Busting

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Myth #1: Animal Protein is needed for strong muscles

* Facts: Only need ~10% of your calories from protein * High animal protein diets: * Can cause damage to kidneys * Increase rates of cancer * Increase rates of cardiovascular disease

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Myth #2: Milk Does a Body Good

* Facts: Highest rates of osteoporosis in countries with highest cow milk intake * Studies have also linked dairy to an increased risk of breast, ovarian, and prostate cancers.

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Myth #3: Genes Predetermine

  • ur Health

* Facts: Human Genes Can Be Turned On and Off by Diet * Good genes are 'turned on' by a healthy environment, just as 'bad genes' are silenced by a healthy environment."

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Myth #4: Animal Products are needed for Good Health

* Facts: Vegans live 14-15 years longer than meat eaters (Finland study)

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Myth #5: Plant Based foods are deficient in nutrients

* Facts: Whole food plant based eating is a nutrient dense way of eating * Only supplement required is B12

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Nutrient Composition of plant and animal based foods per 500 cal of energy Plant Based Foods* Animal Based Foods** Cholesterol (mg)

  • 137

Fat (g) 4 36 Protein (g) 33 34 Beta-carotene (mcg) 29,919 17 Dietary fiber (g) 31

  • Vitamin C (mg)

293 4 Folate (mcg) 1168 19 Vitamin E (mg) 11 0.5 Iron (mg) 20 2 Magnesium (mg) 548 51 Calcium (mg) 545 252 *equal parts of tomatoes, lima beans, peas, potatoes and spinach **equal parts of beef, pork, chicken, whole milk

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*Dining by Traffic Light:

Green is for Go, Red is for Stop

*https://youtu.be/yrjbxWtNl4M

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WHOLE FOOD PLANT BASED……..

  • It is not enough to just eat vegan….junk foods do

not promote health. Read labels, avoid processed foods, stick with whole foods or very minimally processed.

  • What is a whole food? Nothing bad has been

added and nothing good has been taken away.

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CHEF AJ CALORIE DENSITY CHART

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SO WHAT CAN YOU DO?

  • Get How Not To Die by Michael Greger MD
  • 21 day Kick Start www.pcrm.org
  • Nutritionfacts.org “Uprooting the Leading Causes of Death”
  • Sign up for Plantrician Rouxbe Cooking Course (e-mail UC-veg)
  • Get a pedometer of your choice to monitor your daily steps.

Change Your Lifestyle…..!

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WHY CHANGE WHAT YOU ARE EATING?

  • Esselstyn Prevent and Reverse Heart Disease www.heartattackproof.com
  • Ornish Prevent and Reverse Heart Disease www.pmri.org
  • Barnard Reverse Diabetes www.pcrm.org
  • Campbell The China Study www.tcolincampbell.org
  • Greger How Not to Die nutritionfacts.org
  • McDougall The McDougall Plan. www.drmcdougall.com
  • Fuhrman Eat to Live www.drfurhman.com
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"WHAT WILL YOUR LAST 10 YEARS LOOK LIKE?"

  • https://www.youtube.com/watch?v=Qo6QNU8kHxI
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Slide credit: Dr. Ellis, Culinary Medicine CME 2014

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TEXAS MAYOR SHARES SECRETS OF HIS "VEGAN TOWN"

  • https://www.youtube.com/watch?v=W4U3S18Sp-s
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Reminders about Class

*Check out the website: www.Roseburgthip.com *Come either Wednesday 2-4 or Thursday 5:30-7:30 - invite a friend! *Suggested donation of $40 to cover costs *Sign up at www.pcrm.org for 21 day challenge *Read How Not to Die at home for self-learning

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Next Cooking Class

  • Tues. Feb 12th

5:30-7:30pm

Registration Required Call or Email UC-VEG to reserve your spot

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Next Movie Night

  • Tues. Feb 5 7-9PM

Cascadian Coffee - 732 SE Cass St Rsbg https://youtu.be/9HEkLYp5p6Q

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*Surround yourself with support:

*Volunteer! *Every 3rd Wed. of the month *Feb 20th at 4:30-6:00pm, *Douglas County Courthouse Rm. 310

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Next Potluck

  • Sat. March 2nd

5:30-7:00pm

First United Methodist Church Harvard Roseburg

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HOMEWORK

  • Try some new plant-based foods, eat more of the ones you already

love

  • Exercise (look into getting a pedometer); can you bike/walk each day?
  • Start drinking more water; try to get to at least 64oz/day
  • Avoiding smoking and drinking: You are worth it!
  • Work on dealing with stress in a healthy way; down shift
  • If you’re comfortable, take a “before” photo, to compare with end
  • f THIP
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