Transcript Slide 1

Clergy Health:
Taking Care of our Body
“…your body is the
temple of the Holy
Spirit who is in you,
whom you have from
God, and you are not
your own.
…therefore, glorify God
in your body and in
your spirit, which are
God’s.”(1Cor 6:19,20)
Clergy Health:
Taking Care of our Body
“…your body is the temple
of the Holy Spirit who is
in you, whom you have
from God, and you are
not your own.”(1Cor6:19)
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All are called to take care
of our bodies
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Yet as adept as we are in
spiritual matters, many of
us don’t do so well.
Clergy Health:
Taking Care of our Body
“…your body is the
temple of the Holy
Spirit who is in you,
whom you have from
God, and you are not
your own.”(1Cor6:19)
 Many of us have
fallen into that besets
society:
Clergy Health:
Taking Care of our Body

Many of us have
fallen into that besets
society:
> Sedentary lifestyle
> Dreadful nutrition,
and that’s even
potentially Deadly!
Clergy Health:
Taking Care of our Body

Studies have shown:
> poor food choices
high in fat and
carbohydrates and
>sedentary lifestyle
have led to otherwise
preventable diseases:
Clergy Health:
Taking Care of our Body
Preventable diseases:
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Heart Disease
High blood pressure
Strokes
Obesity
Diabetes
Clergy Health:
Taking Care of our Body
Problem boils down to
two factors:
1.
2.
Poor food choices
Lack of exercise
Clergy Health:
Taking Care of our Body
Poor food choices result
in food that is high in:
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Fat
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Carbohydrates and
Sugars
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Salt (coming from
processed foods), and
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Sodas high in acid
(colas have phosphoric acid)
Clergy Health:
Taking Care of our Body
Second factor:
Lack of exercise—
sedentary, too much
sitting!
Consequently, too many calories
in and to little out= weight
gain> leads to obesity,
high blood pressure,
heart disease, strokes, and
diabetes.
Clergy Health:
Taking Care of our Body
Man is genetically programmed as a
Hunter-gatherer
40,000 yrs ago man was a huntergatherer
Availability of food—unpredictable
Led to primitive impulse in brain: eat
whenever you can; rest—
conserve energy
Hunting, bursts of speed, intense
physical activity. tugging/pulling>
Then, long periods of rest
Clergy Health:
Taking Care of our Body
Primitive man hunted and gathered
what he ate:
Fresh vegetables, fruits,
Nuts, seafood and meats [lean,
grass-fed, open range]
However, we have been conditioned
to eat high fat, high
carbohydrate diet
The brain senses need for protein>
hunger—body wants to be fed
protein
But now gets carbohydrates>more
hunger until need for protein is
met
Clergy Health:
Taking Care of our Body
We need to re-program ourselves:
1. Stick to foods very low in
sugars and starches, high in
lean protein, and high in
vegetables (color), and
controlled
Amount of fruit (fructose is a
sugar)
2. Exercise: aerobic & weights
Clergy Health:
Taking Care of our Body
How & what to eat &
what not to eat
Basic principles:
1. Eat whole foods
ie foods that are picked
or caught and killed
2. Eat some food raw
eg salads, veggies, a piece of
fruit
3. Eat a variety of food for balance
4. Eat slow and chew thoroughly
to facilitate digestion and
achieve satiety
5. Eat only two or three meals a
day,
But once a week, skip one.
6. Do not deprive self of food or
starve—even if on a diet; one will
have better progress when well
nourished.
Clergy Health:
Taking Care of our Body
In general, per meal:
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1/3 Raw Vegetables
1/3 Cooked Veggies
1/3 fish or lean meat
(50% of protein should
be from fish and/or
seafood)
Clergy Health:
Taking Care of our Body
What to select
Vegetables eat regularly a variety of
colorful non-starchy veggies, some
raw:
Acorn squash, artichokes
Asparagus, bok choy,
Broccoli, brussel sprouts,
Butternut squash, cabbage,
Cauliflower, greens (kale, collard
Mustard, spinach), mushrooms,
Okra, Onions, red peppers, Yams
(in moderation, has sugars but also
High in fiber), tomatoes, romaine
Lettuce, zucchini
Clergy Health:
Taking Care of our Body
Animal Protein
-need about 3-4oz,
fish or lean meat per meal (~915oz/day)
-if unable to et that much or are
fasting, take a dietary
supplement:
branched-chain amino acid
-on days when not eating fish,
take a capsule or two of fish
oil.
Clergy Health:
Taking Care of our Body
Why so much protein?
1.-Brain senses low protein>hunger,
prompts one to eat
-If we eat carbs, again
hunger/prompt to eat
-diets low in protein have led to
obesity
2. Fish and meat protein>fullness
ie satiety
3. Essential for maintaining
Bone and Muscle Mass
Clergy Health:
Taking Care of our Body
What Proteins to Eat
Meats:
game, ham, lamb, lean beef, pork,
veal
red meat, eat in moderation
Poultry:
chicken, duck, turkey, game
birds (duck, goose, quail,
pheasant)
Clergy Health:
Taking Care of our Body
Seafood:
Anchovies, bass, cod,
herring, mackerel,
salmon, sardines, shell fish,
snapper, squid, octopus
Clergy Health:
Taking Care of our Body
Fruits
A great source of antioxidants,
including vitamins
May have just about any one of
them, except bananas (have
high carbs)
Avocados are included.
Because of high sugar content
(fructose), limit to 4-5
servings/day
Clergy Health:
Taking Care of our Body
Nuts
Best Nuts: Almonds, walnuts,
pecans, brazil nuts
Eat in moderation
No Cashews: are processed, high
carbs, and have toxins
No Peanuts—they are NOT nuts,
have mold when ages that
produces a carcinogen
(aflatoxin)
Clergy Health:
Taking Care of our Body
Oils
The mother of oils:
OLIVE
-Use this primarily, but in
small amounts
Do not heat it to smoke,
forms radicals
If you must have hot oil,
use Canola
Clergy Health:
Taking Care of our Body
Oils
Omega 3 Oil
plenty in fatty fish
take a capsule when
not having fish
Value:
beneficial to inflammation
& obesity
Docosahexaenoic ac (DHA)
& Eicosapentaenoic acid
(EPA) are important for
brain health
Good for the heart (thins
blood, Vitamin E)
Clergy Health:
Taking Care of our Body
Foods to Avoid
Soy beans—contain plant
Estrogens
Grains—avoid esp. if trying
to lose weight (contains
Lectin which leads to
Leptin resistance
(Leptins are hormones
that regulate appetite,
energy, metabolism;
may be a factor in
obesity
Starchy foods
Clergy Health:
Taking Care of our Body
Salt
MUST reduce, even in those
without high blood
pressure
We consume large amounts
(3,373 milligrams/day)
Should not have more than
2,300mg/day, or no
more than 1 and ½
teaspoon per day
If hypertensive, only
1500mg (3/4 tsp)/day
Clergy Health:
Taking Care of our Body
Salt
Recently reported study:
marked increase in
strokes in 15-34 age
whereas, in elderly, they
have decreased.
Theory: excess salt and
obesity has caught up
with the young
Clergy Health:
Taking Care of our Body
Exercise
Walk, walk, walk
>for leisure and relaxation
>for exercise
briskly, interval bursts
of running (sprint)
Use steps, not elevator
Park as far as is safe, and
walk to destination
Alternatives: biking, treadmill, stationary bike—
again fast, then interval
sprinting
Clergy Health:
Taking Care of our Body
Weight Training
Aerobic activity, not enough
Need to work intensely
major muscle groups of
legs and upper body
Start with warm up on bike
for 6 minutes (still with
intervals of high speed
and resistance
20-30 minutes twice a week
is enough if done
properly
Always stretch before & after
Clergy Health:
Taking Care of our Body
In addition to good
nutrition and exercise,
Consult your M.D. before
starting
Annual physical
Insist that your M.D. at a
minimum order a lipid
profile (Chol, HDL,LDL,
c-reactive protein,Thyroid
panel, and PSA (>50y.o.)
Visit a urologist once a yearKnow your PSA
Clergy Health:
Taking Care of our Body
Clergy Health:
Taking Care of our Body