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,

Clergy Health:Clergy Health:Taking Care of our BodyTaking Care of our Body

“…“…your body is the your body is the temple of the Holy temple of the Holy Spirit who is in you, Spirit who is in you, whom you have from whom you have from God, and you are not God, and you are not your own.your own.

……therefore, glorify therefore, glorify God in your body and God in your body and in your spirit, which in your spirit, which are God’s.”(1Cor are God’s.”(1Cor 6:19,20)6:19,20)


“…“…your body is the temple your body is the temple of the Holy Spirit who is of the Holy Spirit who is in you, whom you have in you, whom you have from God, and you are from God, and you are not your not your own.”(1Cor6:19)own.”(1Cor6:19)

All are called to take All are called to take care of our bodiescare of our bodies

Yet as adept as we are Yet as adept as we are in spiritual matters, in spiritual matters, many of us don’t do so many of us don’t do so well. well.


“…“…your body is the your body is the temple of the Holy temple of the Holy Spirit who is in you, Spirit who is in you, whom you have whom you have from God, and you from God, and you are not your are not your own.”(1Cor6:19)own.”(1Cor6:19)

Many of us have Many of us have fallen into that fallen into that besets society:besets society:


Many of us have Many of us have fallen into that fallen into that besets society:besets society:

> Sedentary > Sedentary lifestylelifestyle

> Dreadful > Dreadful nutrition,nutrition,

and that’s even and that’s even potentially Deadly!potentially Deadly!


Studies have shown:Studies have shown:

> poor food choices> poor food choices

high in fat and high in fat and carbohydrates andcarbohydrates and

>sedentary lifestyle >sedentary lifestyle have led to have led to otherwise otherwise preventable preventable diseases:diseases:


Preventable diseases:Preventable diseases:

Heart DiseaseHeart Disease High blood pressureHigh blood pressure Strokes Strokes Obesity Obesity DiabetesDiabetes


Problem boils down to Problem boils down to

two factors:two factors:

1.1. Poor food choicesPoor food choices

2.2. Lack of exerciseLack of exercise


Poor food choices resultPoor food choices resultin food that is high in:in food that is high in: FatFat Carbohydrates andCarbohydrates and SugarsSugars Salt (coming fromSalt (coming from processed foods), andprocessed foods), and Sodas high in acidSodas high in acid (colas have phosphoric (colas have phosphoric

acid)acid)


Second factor:Second factor:Lack of exercise—Lack of exercise— sedentary, too muchsedentary, too much sitting!sitting!

Consequently, too many Consequently, too many calories in and to little calories in and to little out= weight gain> leads out= weight gain> leads to obesity,to obesity,

high blood pressure,high blood pressure, heart disease, strokes, heart disease, strokes,

and diabetes.and diabetes.


Man is genetically programmed Man is genetically programmed as aas a

Hunter-gathererHunter-gatherer40,000 yrs ago man was a 40,000 yrs ago man was a

hunter-gathererhunter-gathererAvailability of food—un-Availability of food—un- predictablepredictableLed to primitive impulse in brain: Led to primitive impulse in brain:

eat whenever you can; resteat whenever you can; rest—conserve energy—conserve energy

Hunting, bursts of speed, intenseHunting, bursts of speed, intense physical activity. physical activity.

tugging/pulling>tugging/pulling>Then, long periods of restThen, long periods of rest


Primitive man hunted and gathered Primitive man hunted and gathered what he ate:what he ate:

Fresh vegetables, fruits,Fresh vegetables, fruits,Nuts, seafood and meats [lean, grass-Nuts, seafood and meats [lean, grass-

fed, open range]fed, open range]

However, we have been conditioned However, we have been conditioned to eat high fat, high carbohydrate to eat high fat, high carbohydrate dietdiet

The brain senses need for protein>The brain senses need for protein> hunger—body wants to be fed hunger—body wants to be fed

proteinproteinBut now gets carbohydrates>more But now gets carbohydrates>more

hunger until need for protein is hunger until need for protein is metmet


We need to re-program We need to re-program ourselves:ourselves:

1. Stick to foods very low in 1. Stick to foods very low in sugars and starches, high sugars and starches, high in lean protein, and high in lean protein, and high in vegetables (color), and in vegetables (color), and controlledcontrolled

Amount of fruit (fructose is Amount of fruit (fructose is a sugar)a sugar)

2. Exercise: aerobic & 2. Exercise: aerobic & weightsweights


How & what to eat &How & what to eat & what not to eatwhat not to eatBasic principles:Basic principles: 1. Eat whole foods1. Eat whole foods ie foods that are pickedie foods that are picked or caught and killedor caught and killed 2. Eat some food raw2. Eat some food raw eg salads, veggies, a piece of eg salads, veggies, a piece of

fruitfruit 3. Eat a variety of food for balance3. Eat a variety of food for balance 4. Eat slow and chew thoroughly4. Eat slow and chew thoroughly to facilitate digestion and to facilitate digestion and

achieve satietyachieve satiety 5. Eat only two or three meals a 5. Eat only two or three meals a

day,day, But once a week, skip one.But once a week, skip one. 6. Do not deprive self of food or 6. Do not deprive self of food or

starve—even if on a diet; one will starve—even if on a diet; one will have better progress when well have better progress when well nourished.nourished.


In general, per meal:In general, per meal:

1/3 Raw Vegetables1/3 Raw Vegetables 1/3 Cooked Veggies1/3 Cooked Veggies 1/3 fish or lean meat1/3 fish or lean meat (50% of protein (50% of protein

should should be from fish and/or be from fish and/or

seafood)seafood)


What to selectWhat to selectVegetables eat regularly a variety of Vegetables eat regularly a variety of

colorful non-starchy veggies, colorful non-starchy veggies, some rawsome raw::

Acorn squash, artichokesAcorn squash, artichokesAsparagus, bok choy,Asparagus, bok choy,Broccoli, brussel sprouts,Broccoli, brussel sprouts,Butternut squash, cabbage,Butternut squash, cabbage,Cauliflower, greens (kale, collard Cauliflower, greens (kale, collard Mustard, spinach), mushrooms, Mustard, spinach), mushrooms, Okra, Onions, red peppers, YamsOkra, Onions, red peppers, Yams(in moderation, has sugars but also(in moderation, has sugars but alsoHigh in fiber), tomatoes, romaine High in fiber), tomatoes, romaine Lettuce, zucchiniLettuce, zucchini


Animal ProteinAnimal Protein-need about 3-4oz,-need about 3-4oz, fish or lean meat per meal fish or lean meat per meal

(~9-15oz/day)(~9-15oz/day)-if unable to et that much or -if unable to et that much or

are fasting, take a dietary are fasting, take a dietary supplement:supplement:

branched-chain amino acidbranched-chain amino acid-on days when not eating fish, -on days when not eating fish,

take a capsule or two of take a capsule or two of fish oil.fish oil.


Why so much protein?Why so much protein?1.-Brain senses low 1.-Brain senses low

protein>hunger, prompts protein>hunger, prompts one to eatone to eat

-If we eat carbs, again-If we eat carbs, again hunger/prompt to eathunger/prompt to eat -diets low in protein have led to -diets low in protein have led to

obesityobesity2. Fish and meat 2. Fish and meat

protein>fullnessprotein>fullness ie satietyie satiety3. Essential for maintaining3. Essential for maintaining Bone and Muscle MassBone and Muscle Mass


What Proteins to EatWhat Proteins to Eat

Meats: Meats: game, ham, lamb, lean beef, game, ham, lamb, lean beef,

pork, vealpork, veal red meat, eat in moderationred meat, eat in moderation

Poultry:Poultry: chicken, duck, turkey, gamechicken, duck, turkey, game birds (duck, goose, quail, birds (duck, goose, quail, pheasant)pheasant)


Seafood:Seafood: Anchovies, bass, cod,Anchovies, bass, cod, herring, mackerel, herring, mackerel, salmon, sardines, shell fish,salmon, sardines, shell fish, snapper, squid, octopus snapper, squid, octopus


FruitsFruits A great source of antioxidants,A great source of antioxidants, including vitaminsincluding vitamins May have just about any one May have just about any one

of of them, except bananas them, except bananas

(have (have high carbs) high carbs) Avocados are included.Avocados are included. Because of high sugar content Because of high sugar content

(fructose), limit to 4-5 (fructose), limit to 4-5 servings/dayservings/day


Nuts Nuts Best NutsBest Nuts: Almonds, walnuts, pecans, : Almonds, walnuts, pecans,

brazil nutsbrazil nutsEat in moderationEat in moderation

No Cashews: are processed, high No Cashews: are processed, high carbs, and have toxinscarbs, and have toxins

No Peanuts—they are NOT nuts, have No Peanuts—they are NOT nuts, have mold when ages that produces a mold when ages that produces a carcinogen (aflatoxincarcinogen (aflatoxin))


Oils Oils The mother of oils: OLIVEThe mother of oils: OLIVE -Use this primarily, but in small amounts -Use this primarily, but in small amounts Do not heat it to smoke, forms radicalsDo not heat it to smoke, forms radicalsIf you must have hot oil, use Canola If you must have hot oil, use Canola


Oils Oils Omega 3 OilOmega 3 Oil plenty in fatty fishplenty in fatty fish take a capsule when not having fishtake a capsule when not having fishValue:Value: beneficial to inflammation & obesitybeneficial to inflammation & obesity Docosahexaenoic ac (DHA)Docosahexaenoic ac (DHA) & Eicosapentaenoic acid& Eicosapentaenoic acid (EPA) are important for(EPA) are important for brain healthbrain health Good for the heart (thins blood, Vitamin E) Good for the heart (thins blood, Vitamin E)


Foods to AvoidFoods to AvoidSoy beans—contain plantSoy beans—contain plant EstrogensEstrogensGrains—avoid esp. if trying to lose weight Grains—avoid esp. if trying to lose weight

(contains(contains Lectin which leads toLectin which leads to Leptin resistance (Leptins are hormones Leptin resistance (Leptins are hormones

that regulate appetite,that regulate appetite, energy, metabolism; may be a factor in energy, metabolism; may be a factor in

obesityobesityStarchy foodsStarchy foods


SaltSalt

MUST reduce, even in thoseMUST reduce, even in those without high blood pressurewithout high blood pressureWe consume large amountsWe consume large amounts (3,373 milligrams/day)(3,373 milligrams/day)Should not have more than 2,300mg/day, or no Should not have more than 2,300mg/day, or no

more than more than 1 and ½1 and ½ teaspoon per dayteaspoon per day If hypertensive, only 1500mg (3/4 tsp)/dayIf hypertensive, only 1500mg (3/4 tsp)/day


SaltSalt

Recently reported study:Recently reported study: marked increase in strokes in 15-34 marked increase in strokes in 15-34

ageage whereas, in elderly, they have whereas, in elderly, they have

decreased.decreased.Theory: excess salt and obesity has Theory: excess salt and obesity has

caught up with the young caught up with the young


ExerciseExerciseWalk, walk, walkWalk, walk, walk >for leisure and relaxation >for leisure and relaxation >for exercise>for exercise briskly, interval bursts briskly, interval bursts of running (sprint)of running (sprint)Use steps, not elevatorUse steps, not elevatorPark as far as is safe, andPark as far as is safe, and walk to destinationwalk to destinationAlternatives: biking, tread-Alternatives: biking, tread- mill, stationary bike—mill, stationary bike— again fast, then intervalagain fast, then interval sprintingsprinting


Weight TrainingWeight TrainingAerobic activity, not enoughAerobic activity, not enoughNeed to work intensely major Need to work intensely major

muscle groups ofmuscle groups of legs and upper bodylegs and upper bodyStart with warm up on bikeStart with warm up on bike for 6 minutes (still withfor 6 minutes (still with intervals of high speed and intervals of high speed and

resistanceresistance20-30 minutes twice a week20-30 minutes twice a week is enough if done properlyis enough if done properlyAlways stretch before & after Always stretch before & after


In addition to good In addition to good nutrition and exercise,nutrition and exercise,Consult your M.D. beforeConsult your M.D. before startingstartingAnnual physicalAnnual physical Insist that your M.D. at a Insist that your M.D. at a minimum order a lipid profile (Chol, minimum order a lipid profile (Chol,

HDL,LDL,HDL,LDL, c-reactive protein,Thyroidc-reactive protein,Thyroid panel, and PSA (>50y.o.)panel, and PSA (>50y.o.)Visit a urologist once a year-Visit a urologist once a year- Know your PSAKnow your PSA



Documents

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,