Clergy Health: Taking Care of our Body

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)

2. 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) • All are called to take care of our bodies • Yet as adept as we are in spiritual matters, many of us don’t do so well.

3. 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:

4. 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!

5. 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:

6. Clergy Health:Taking Care of our Body Preventable diseases: • Heart Disease • High blood pressure • Strokes • Obesity • Diabetes

7. Clergy Health:Taking Care of our Body Problem boils down to two factors: • Poor food choices • Lack of exercise

8. Clergy Health:Taking Care of our Body Poor food choices result in food that is high in: • Fat • Carbohydrates and Sugars • Salt (coming from processed foods), and • Sodas high in acid (colas have phosphoric acid)

9. 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.

10. Clergy Health:Taking Care of our Body Man is genetically programmed as a Hunter-gatherer 40,000 yrs ago man was a hunter-gatherer Availability of food—un- predictable 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

11. 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

12. 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

13. 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.

14. Clergy Health:Taking Care of our Body In general, per meal: • 1/3 Raw Vegetables • 1/3 Cooked Veggies • 1/3 fish or lean meat (50% of protein should be from fish and/or seafood)

15. 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

16. Clergy Health:Taking Care of our Body Animal Protein -need about 3-4oz, fish or lean meat per meal (~9-15oz/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.

17. 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

18. 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)

19. Clergy Health:Taking Care of our Body Seafood: Anchovies, bass, cod, herring, mackerel, salmon, sardines, shell fish, snapper, squid, octopus

20. 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

21. 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)

22. 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

23. 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)

24. 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

25. 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

26. 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

27. 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, tread- mill, stationary bike— again fast, then interval sprinting

28. 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

29. 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 year- Know your PSA

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31. Clergy Health:Taking Care of our Body