2012 Kick Start Your Health Retreat 248 lbs. 168/108 503 triglyc . 248 Chol Living on the edge Gout Aches and Pains in my joints: knees & shoulders Rapid heart rate Exhausted & fatigued Pain in my liver area Frequent headaches ED…. Giving up the things I love….hiking, kayaking.. 191 lbs 120/75 141 triglyc. 173 Chol. I have begun my journey to better health Standard American Diet (SAD) Digging our graves with our forks and knives Burgers & Fries: Fast Food Nation Soda & Energy Drinks: sugar, sugar & more sugar Snack food: chips …. etc. Sodium intake has sky rocketed Candy & Deserts: snickers, ice cream, cakes, cookies… Processed Foods: mac & cheese culture White flour & sugar: pastries/ donuts…. refined carbs Less than 5% of calories come from fruits & veggies American’s are addicted to junk food creating the perfect environment for our modern day diseases. Fast Food Nation Engineered / Processed Foods In the last 20 years, we have increased sugar consumption in the U.S. 26 pounds to 135 lbs. of sugar per person per year! Prior to the turn of this century (1887-1890), the average consumption was only 5 lbs. per person per year! Raises insulin levels, suppresses immune system, raises triglycerides plus a whole host of other problems which lead to obesity, heart disease, kidney disease, diabetes…. To name a few from a very long list. The standard American diet (SAD): promotes chronic disease and suppresses immune function Processed foods: Oil, Sweets, Refined Grains Meats, Eggs, Dairy, Fish Unrefined Plant Food: Fruit, Vegetables, Beans, Nuts, Seeds Whole Grains Copyright © 2011 Joel Fuhrman, M.D. The American Toxic Diet can attack anyone from anywhere Why do we need a health revolution in America? American Adults with at least one risk factor for heart disease: 82% American Adults taking at least one medication in any week: 81% American Adults who are overweight: 69% American Adults who are obese: 35% American Youth (6-19) who are overweight: 35% American Adults with dangerously high cholesterol: 50% Americans who die in car accidents show atherosclerosis: 90% Results of the Standard American Diet Heart Attacks & Strokes kill 51% of Americans (1) Heart disease: killing 41% of Americans; "Women's death rate from heart disease is eight time higher than their death rate from breast cancer." (2) Obesity: ...over 75% of Americans are overweight, and one-third of the adult population is obese. Obese / Overweight children are sky rocketing.: nearly 30% are obese. (3) Diabetes; In the last 10 years incidence of diabetes increased 38%. Over 9% of American adults (25 million) are diabetic and 35% have pre diabetes. (4) Common Cancers: Breast, Prostate, Large Bowel (Colon and Rectal) "Roughly half a million Americans this year (2005) will go to the doctor's office and be told that they have" one of these three cancers - representing 40% of all new cancer patients. 5) Autoimmune Diseases: "There are 400,000 Americans who are victims of multiple sclerosis, and millions more with other autoimmune diseases." (6) Wide-Ranging Effects: Bone, Kidney, Eye and Brain Diseases: Osteoporosis is epidemic in America as are Kidney stones. "Macular degeneration is the leading cause of... blindness among people over age sixty-five. Over 1.6 million American suffer from this disease. What role does diet & lifestyle play in all of this? Leading causes of death in America Heart Disease Cancer (Malignant Neoplasms) Medical Care Stroke Respiratory Disease Accidents Diabetes Mellitus Influenza & Pneumonia Alzheimer’s Disease 710,716 per yr. 553,091 225,400 167,661 122,091 97,900 69,301 65,313 49,558 Hospitals and Doctors: 3rd Leading cause of death behind Heart Disease and Cancer DEATHS PER YEAR: 12,000 -----UNNECESSARY SURGERY 7,000 -----MEDICATION ERRORS IN HOSPITALS 20,000 ----OTHER ERRORS IN HOSPITALS 80,000 ----INFECTIONS IN HOSPITALS 106,000 ---NON-ERROR, NEGATIVE EFFECTS OF DRUGS THESE TOTAL TO 225,000 DEATHS PER YEAR FROM IATROGENIC CAUSES Journal American Medical Association Vol 28 Let food by thy medicine Hippocrates the father of Medicine Sacred Temple A finely designed machine Our body is gift Nerve impulses to and from the brain travel as fast as 170 miles per hour. The human body is estimated to have 60,000 miles of blood vessels. Scientists have counted over 500 different liver functions Your nose can remember 50,000 different scents You use 200 muscles to take one step 10-50 Trillion cells make up the human body Every day an adult body produces 300 billion new cells So much to live for God Our Communities Our families and extended families Our children Our grand children What state will I be in…. 5 years….10 years….20 years….30yrs ? Will I have the physical capacity to invest fully and in a vibrant way? Balance and Alignment God experiences the world through each us God designed the perfect diet for humans. Humans have always eaten natural foods except for the past 80 years. Perfect storm for bad health: Fast Food & Processed foods + empty calories Toxic food leading to food addictions Sedentary lifestyle Disease of excess Center Plate Good Fat Vitamins Minerals Loaded with Vitamins Minerals Phytonutrients Love crafted by God All foods are NOT created equal Great source of Protein Resistant Starch Fiber Make every bite count Salad is the main dish Fruit is dessert 1800-2200 calories ANDI List H=N/C Some Recommendation to getting started Salad … main course: healthy salad dressing 4 fruits each day / not juice Eat a variety of greens: raw and cooked (lightly steamed) High starch foods: whole grains, beans, corn, potatoes Beans are a powerhouse of health Cut back on animal products: meat & dairy which are loaded with fat. Omega 3s from flax seed and walnuts Nuts and seeds are healthy fats Mushrooms, Onions and cruciferous greens are key to combating cancer Let’s Take Control of our Health Just say NO to Fast Foods & Processed Foods and Yes to all things that come directly from the earth. Unrefined foods are best. Let’s stay away from doctors and hospitals whenever possible! Your doctor does NOT understand nutrition Creating a healthy vision of yourself and life: What is your goal? Healthy Food eating style….not a diet Eat nutrient dense foods Eliminating all empty calorie & toxic foods Eliminate toxic snacking / move to healthy snacking Calorie reduction has consistently shown to extend one’s quality of life Exercise everyday 20-30 mins. Do something that gets your heart pumping! Mental Work: Tell a good story about your future…. Doctors who believe: “Let food by thy medicine” Dr Fuhrman Dr McDougall Dr Barnard Dr Campbell Dr Esselstein Dr Ornish Food Inc Kickstart with Dr. Barnard China Study Eat for Health Fire Engine Diet Fat, Sick & Nearly Dead Important markers for CHD and Strokes Weight: overall burden on the body: BMI Blood Pressure: measures plaque build up: Below 120/80 Cholesterol: LDL (below 100), HDL (higher than 40) , ratio / over all fat lipid count which our body primarily makes. We don’t need it from food! Triglycerides: measures fat in cells: 75-100 CRP: c-reactive protein / measures inflammation Homocysteine: Thickening of blood by excess animal protein. Below 10 is desirable Vitamin D: above 40 is ideal We are Blessed! Educational material abounds So many healthy foods are now available to us from all over the world Many have gone before us: it is possible Join forces with other like minded people Baby steps are the key: start deciding to move in a healthy direction with every bite.