*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. GREGER – HOW NOT TO DIE

•https://youtu.be/rsfGpN7OKh4

OBESITY TRENDS* AMONG U.S. ADULTSBRFSS, 1985

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

OBESITY TRENDS* AMONG U.S. ADULTSBRFSS, 2005

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

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

•7-8 out of 10 people with chronic illness might not have to suffer from

these diseases should they choose to make different lifestyle choices.

•Heart disease and ED

•Diabetes Mellitus

•Kidney disease

•Obesity

•Cancer

•Autoimmune diseases and chronic pain

•GI issues—constipation, diverticulosis and diverticulitis

•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

LIFESTYLE MEDICINE—THE ROOT CAUSES OF DISEASE

•https://youtu.be/6ofBnzmQMsA

OUR CHANGING FOODS & LIFESTYLE

OUR CHANGING FOODS & LIFESTYLE

OUR CHANGING FOODS & LIFESTYLE

OUR CHANGING FOODS & LIFESTYLE

OUR CHANGING FOODS & LIFESTYLE

OUR CHANGING FOODS & LIFESTYLE

DR. BARNARD - OVERVIEW OF THE PLANT BASED DIET

•https://www.youtube.com/watch?feature=player_embedded&v=diHH

t6h-8_E

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

BUSTING MYTHS MYTHS FACTS

Protein Only need 8-10% of daily calories from protein

Milk does a body good Highest rates of osteoporosis in countries with highest cow milk intake

Genes China Study—turn genes on and off with food

Animal products are needed for good health

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

It costs more to eat healthy $4-8/day to eat healthy

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 processed food? Nothing bad has been

added and nothing good has been taken away.

CHEF AJ CALORIE DENSITY CHART

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”•The Mayo Clinic Guide to Stress Free Living by Amit Sood MD•Sign up for Plantrician Rouxbe Cooking Course $50•Get a pedometer of your choice to monitor your daily steps.

Change Your Lifestyle…..!

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

"WHAT WILL YOUR LAST 10 YEARS LOOK LIKE?"

•https://www.youtube.com/watch?v=Qo6QNU8kHxI

Slide credit: Dr. Ellis, Culinary Medicine CME 2014

TEXAS MAYOR SHARES SECRETS OF HIS "VEGAN TOWN"

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

Reminders about Class

• Check out the website: www.Roseburgthip.com

• Come either Wednesday 2-4 or Thursday 5:30-7:30 - invite a friend!

• Surround yourself with support:

• Shopping tours Jan 16th at 5-7pm

• Potlucks Sunday Jan. 14th at 5:30pm in Sutherlin

• “Talk with a Doc” with Dr. Ross February Potluck Feb 10th

• Movie Night Feb 6th at 7:00pm “Eating you alive

• Suggested donation of $40 to cover costs of food samples and supplies

• Read How Not to Die at home for self-learning

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 of THIP

Food Demonstration - Quick Melt Nacho Cheese

• 1 C water

• 2 oz pimentos

• ¼ C nutritional yeast

• ½ C cashews, rinsed

• 2 T arrowroot powder, level

• 1 T oats

• 2 t. salt

• ¼ cup chopped onion

• 1 ½ C boiling water

Blend first eight ingredients until

smooth. Bring water to a boil in a sauce

pan. Turn heat to low and add blended

mixture to sauce pan, simmer stirring

constantly with a whisk until thickened.

This is a quick and easy sauce for

topping baked potatoes, pasta,

vegetables, casseroles or chips. Yields

approximately 3 Cups