* 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. ADULTS BRFSS, 1985 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%
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%
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
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)
• 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
• https://youtu.be/6ofBnzmQMsA LIFESTYLE MEDICINE—THE ROOT CAUSES OF DISEASE
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.
OUR CHANGING FOODS & LIFESTYLE Increase from 100 to 140 pounds per person per year of meat, mostly an increase of chicken.
OUR CHANGING FOODS & LIFESTYLE Increase from 3 to 30 pounds per person per year of cheese!
OUR CHANGING FOODS & LIFESTYLE Increase from 21 to 48 pounds per person per year of oil, mostly an increase of salad and cooking oils.
OUR CHANGING FOODS & LIFESTYLE Increase from 82 to 140 pounds per person per year of sugar, due to an increase of corn sweeteners.
OUR CHANGING FOODS & LIFESTYLE Decrease from 131 to 11 pounds per person per year of home-produced vegetable consumption.
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.
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.”
Hungry Planet: What The World Eats by Peter Menzel United States: The Fernandezes of Texas $242.48
Hungry Planet: What The World Eats by Peter Menzel United States: The Caven family of California. $159.18.
Hungry Planet: What The World Eats by Peter Menzel United States: The Revis family of North Carolina. $341.98.
Hungry Planet: What The World Eats by Peter Menzel Turkey: The Celiks of Istanbul $145.88
Hungry Planet: What The World Eats by Peter Menzel Ecuador: The Ayme family of Tingo. $31.55.
Hungry Planet: What The World Eats by Peter Menzel Mali: The Natomos of Kouakourou $26.39
Hungry Planet: What The World Eats by Peter Menzel Guatemala: The Mendozas of Todos Santos $75.70
• https://www.youtube.com/watch?feature=player_embedd ed&v=diHHt6h-8_E DR. BARNARD - OVERVIEW OF THE PLANT BASED DIET
The Plant Based Plate Fill ¼ of your plate with healthy Fill ¼ of your plate with grains or starches, such as brown a plant-based protein rice, whole-wheat pasta, quinoa, source such as beans, corn, peas, barley, farrow, one lentils or tofu slice of whole-wheat bread, 2 corn tortillas or 1 whole wheat tortilla. For good nutrition also choose Fill ½ of your plate with each day: non-starchy vegetables such as carrots, * 3 fruit servings. A serving is a small orange, banana or apple or broccoli, spinach, 1 cup of berries or melon. cabbage, green beans, * 2-3 servings of milk substitute tomatoes, and lettuce * A small amount of healthy fats such as ¼ an avocado or handful of nuts
Myth Busting
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
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.
Myth #3: Genes Predetermine our 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."
Myth #4: Animal Products are needed for Good Health * Facts: Vegans live 14-15 years longer than meat eaters (Finland study)
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
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
* https://youtu.be/yrjbxWtNl4M * Dining by Traffic Light: Green is for Go, Red is for Stop
• 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. WHOLE FOOD PLANT BASED……..
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” • 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…..!
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
• https://www.youtube.com/watch?v=Qo6QNU8kHxI "WHAT WILL YOUR LAST 10 YEARS LOOK LIKE?"
Slide credit: Dr. Ellis, Culinary Medicine CME 2014
• https://www.youtube.com/watch?v=W4U3S18Sp-s TEXAS MAYOR SHARES SECRETS OF HIS "VEGAN TOWN"
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
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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