Stemming the Tide: Preventing and Managing Chronic Disease in ...
Be In Good Health: Preventing Chronic Disease
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Transcript of Be In Good Health: Preventing Chronic Disease
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Be in Good Health:Healthful Eating and Physical
Activity
“Beloved, I wish above all things that thou mayest prosper and be in health, even as thy
soul prospereth.” (III John 2)
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African Americans & Chronic Disease
Sicker & Quicker
Heart diseaseCancerStroke
Diabetes
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African Americans & Chronic Disease
Sicker & Quicker
Catch at an earlier ageSuffer worse complications
Die sooner
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These health disparities lead to decreased
quality of life, and fewer economic opportunities for African Americans
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DialysisAmputationDrug costs
Extra doctor visitsLack of energyMissed work
DisabilityHeart attacks
BlindnessEmergency room visits
FatigueDepression
NauseaHospitalizationsPremature death
SurgeriesGum disease
Nerve damagePoor digestion
Stroke
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Healthy Lifestyle Choices
• Maintain a healthy weight
• Eat right
• Be active
“Whether therefore ye eat or drink, or whatsoever ye do, do all unto the glory of God” (I Corinthians 10:31)
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Finding the Right Balance
• Make smart food choices from every food group
• Find your balance between food and activity
• Get the most nutrition out of your calories
US Dietary Guidelines for Americans 2005
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Make Smart Food Choices• Vegetables and fruits
• Whole grains
• Low fat calcium rich foods– Cereals, frozen
collards/turnip/kale, spinach, oatmeal, okra, fresh beet greens
• Lean protein“Then God said, ‘I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit
with seed in it. They will be yours for food.’” Gen. 1:29
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Find Balance Between Food And Activity
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Maintaining a healthy weight is a balancing act
Calories in
Calories out
If you eat 100 more food calories per day than you burn, you will
gain about 1 pound in a month.
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We live in a shifting food/activity environment
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20 Years Ago Today
140 calories 3-inch diameter
How many calories are in this bagel?
Portion Distortion
Based on the Portion Distortion Quiz developed by the NHLBI Obesity Education Initiative
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140 calories 3-inch diameter
Calorie Difference: 210 calories
350 calories 6-inch diameter
20 Years Ago Today
Portion Distortion
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How long will you have to rake leaves to burn the extra 210
calories?
*Based on 130-pound person
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*Based on 130-pound person
If you rake leaves for 50 minutes you will burn the extra 210
calories.*
Fast Fact: Most adults should engage in at least 30 minutes of moderate intensity
aerobic activity 5 days a week.
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20 Years Ago Today
333 calories How many calories are in today’s
cheeseburger?
Portion Distortion
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Calorie Difference: 257 calories
590 calories
20 Years Ago Today
333 calories
Portion Distortion
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How long will you have to lift weights in order to burn the
extra 257 calories?*
*Based on 130-pound person
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*Based on 130-pound person
Fast Fact: Strengthening activities have benefits for arthritis, diabetes, osteoporosis, obesity, depression, sleep and
heart health.
If you lift weights for 1 hour and 30 minutes you will burn about
257 calories.*
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85 Calories 6.5 ounces
How many calories are in today’s
portion?
Portion Distortion
20 Years Ago Today
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Calorie Difference: 165 Calories
250 Calories 20 ounces
85 Calories 6.5 ounces
Portion Distortion
20 Years Ago Today
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How long will you have to work in the garden to burn the extra
calories?*
*Based on 160-pound person
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*Based on 160-pound person
If you work in the garden for 35 minutes you will burn about 165
calories.*
Fast Fact: Sweeteners may be called High-fructose corn syrup
Fructose Fruit juice concentrates
Honey Sugar Syrup
Corn syrup Sucrose
Dextrose
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Get the most nutrition out of your calories
Your Daily Calorie Needs
Age Sedentary Moderately Active Active
19 – 30 2,400 2,600 – 2,800 3,000
31 – 50 2,200 2,400 – 2,600 2,800 – 3,000
51+ 2,000 2,200 – 2,400 2,400 – 2,800
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• Be a good example• Offer healthy snacks• Be active together• Limit screen time
Train up a child in the way he should go, and when he is old he
will not turn from it.Proverbs 22:6
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• Figure out what gets in the way and prepare
• Take things one step at a time
• Set reasonable goals AND monitor your progress
• Find what you enjoy
• Find what is meaningful to you
Commit to the Lord whatever you do, and your plans will succeed.
- Proverbs 16:3