Health Advocates Present

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Health Advocates Present

• BMI Diet Diet Drugs - Medicinal Enhancers

And SARS
A total body experience
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Covered Topics

• Body Mass Index- am I overweight?
• Steroids what you need to know.
• Supplements I are they any good?
• Supplements II some specific examples
• Atkins- its all the rage, but whats the real
  deal?

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Body Mass Index

• How fat am i?

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Calculating Your BMI

• Calculating Your BMI
• Multiply your weight in pounds by 703.
• Calculate your height in inches squared.
• Divide the first number by the second and you
  have your BMI.
• BMI Weight Status
• Below 18.5 Underweight
• 18.5 24.9 Normal
• 25.0 29.9 Overweight
• 30.0 and Above Obese
• http//www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm

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Your BMI is your Body Mass Index.

• NOTE Your BMI is your Body Mass Index. It is
  used to determine if you are underweight, at a
  healthy weight, overweight, or obese. Being over
  or underweight can put an individual at risk for
  serious health problems. Finding your BMI help
  you identify if you are at risk. Unfortunately,
  the measurement does not take muscle mass into
  consideration. However, it can still give you a
  good idea of the severity of your weight problem.

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Dieting Tips

• For whatever diet you choose (if any), or if you
  just want to infuse some degree of healthiness
  into your college diet, there is a lot of data
  out there to make the trek less confusing
• Small Dietary Changes
• 1. Add just one fruit or veggie serving daily.
  Get comfortable with that, and then add an extra
  serving until you reach 8 to 10 a day.
• 2. Eat at least two servings of a fruit or veggie
  at every meal.
• 3. Resolve never to supersize your food
  portions--unless you want to supersize your
  clothes.
• 4. Make eating purposeful, not mindless. Whenever
  you put food in your mouth, peel it, unwrap it,
  plate it, and sit. Engage all of the senses in
  the pleasure of nourishing your body.
• 5. Start eating a big breakfast. It helps you eat
  fewer total calories throughout the day.
• 6. Make sure your plate is half veggies and/or
  fruit at both lunch and dinner.

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Five foods you should eat everyday (for increased
health)

• Oranges (or orange juice) A great source of
  folic acid, fiber, antioxidants beta-carotene and
  vitamin C, and anti-cancer compounds flavonoids
  and carotenoids. Drink fresh orange juice, eat
  fresh oranges for snacks, make fruit salad with
  oranges, toss peeled orange sections into a
  spinach salad.
• Dark Leafy Greens Full of anti-cancer
  compounds, vitamins and minerals. Contains folic
  acid to help prevent neural-tube birth defects,
  antioxidants beta-carotene and vitamin C, fiber,
  and anti-cancer compounds beta-carotene and
  lutein. Try spinach, collard greens, kale, turnip
  greens. Eat raw or lightly cooked. Use in salads
  and stir-fry.
• Bran Cereal (or other rich source of wheat
  bran) Prevents constipation, is a potent
  anti-cancer agent, prevents polyps, may fight
  breast cancer by diminishing estrogen supplies.
  Mix in with your other cereals, make bran
  muffins, sprinkle on salads, mix into casseroles,
  even eat out of hand with a mix of raisins and
  nuts.
• Yogurt (low fat, with live cultures) Supplies
  calcium to prevent osteoporosis, boosts immune
  function, fights bacteria, has anti-cancer
  properties, may prevent yeast infections. Make
  fruit and yogurt smoothies, top vanilla yogurt
  with fresh fruit and granola, use on baked
  potatoes instead of sour cream.
• Soy Contains phyto-estrogens that may
  help relieve hot flashes and fight osteoporosis
  in postmenopausal women, anti-cancer activity may
  be antagonistic to breast cancer, source of
  high-quality protein. Eat as tofu, tempeh,
  soymilk or boiled soybeans. Add tofu to stir-fry,
  grill tempeh instead of burgers, use soybeans
  instead of pintos for refried beans. Add chilled
  cooked soybeans to salads, make bean soup with
  soybeans, use soymilk instead of cow's milk on
  cereal.

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How much fat should I eat and what foods contain
the most?

• Set a goal of eating 15 to 25 percent of your
  total calories from fat
• For a 1,200 calorie diet, eat 20 to 33 grams
  fat
• For a 1,500 calorie diet, eat 25 to 42 grams
  fat
• For a 1,800 calorie diet, eat 30 to 50 grams fat

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Foods to Toss

• 1. Cookies, candy and snack cakes -- even if
  they're fat-free! No matter the fat count, these
  treats are high in calories and you'll have to
  eat a lot of them to feel full.
• 2. Chips, tortilla chips and snack crackers. All
  of these foods are fried, meaning they soak up
  fat.
• 3. Fried shrimp, French fries, onion rings, fried
  fish fillet -- anything fried!
• 4. Pizza and similar frozen snack foods. The
  cheese and meat add on tons of fat.
• 5. Red meat and prepared meat products such as
  sausage or bacon.

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Anabolic Steroids

• Anabolic steroids help build muscle tissue and
  increase body mass by acting like the body's
  natural male hormone, testosterone.

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Hows it used?

• Available by prescription for some conditions
  where there is a less then typical amount of
  testosterone produced.
• Steroids are usually taken orally or
  intravenously in a cycle of weeks or months.
• Often stacked by using multiple forms to
  maximize effectiveness of results.

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Risks and Side Effects

• Kidney and Liver tumors and cancer
• Increased blood pressure
• Acne
• Psychiatric side-effects
• Increased risk of blood born illness.
• Gender-specific side effects
• Replicas

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Steroids in the public eye

• Due to performance enhancing effects scandals
  have broken out across multiple pro sports.
• Large reporting of famous athletes having
  admitting to steroid use.
• Create negative image around pro athletes
• Baseball, cycling, football, bodybuilding, track
  and field.

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Problems!!

• Amateurs quest for superstardom look for
  short-cuts.
• Increase in prevalence.
• 6-11 of High School age males nationally

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So wheres the crackdown?

• Testing Expensive
• Human Growth Hormone undetectable
• Many ways to attempt to mask use
• Headache factor aka. better to live in denial.

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Supplements I

• What you need to know

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Claims of Weight Loss Supplements

• Help burn fat
• Block fat absorption
• Modulate carbohydrate metabolism
• Boost energy expenditure
• Suppress appetite
• Flush out excess water weight
• Control Cravings

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So, whats the harm?

• Theres a tremendous appeal for a magic pill to
  help lose weight manufacturers of weight-loss
  pills appeal to that. However, theres no
  miracle pill on the market. In fact, some
  supplements out there may be dangerous or might
  intereact with presription medications that
  people are taking.
• Dr. Robert Saper, Director of Integrative
  Medicine in the Department of Family Medicine,
  UCLA

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What youre popping when you pop a pill . . .

• Chromium
• Guar Gum
• Chitosan
• Glucomannan
• None of the above have certain long-term safety
  or have a substantial affect on weight loss

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The Dirty Dozen

• Ephedrine (Ephedra) raises blood pressure and
  stresses the heart
• Synerphrine (Metabolife) effects similar to
  Ephedrine
• Fen Phen (Redux) linked to heart valve disease
  and Primary Pulmonary Hypertension

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• Under the Dietary Supplement Health and Education
  Act of 1994, manufacturers of dietary supplements
  are not required to provide evidence of safety or
  effectiveness.
• As long as they dont claim to treat any
  specific disease or condition they can basically
  make any claims they want
• Dr. Gary A. Green, Clinical Professor, UCLA

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Supplements II -some specific examples
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Creatine

• Naturally synthesized in the body, also found in
  beef, poultry, and fish
• For short, intense muscle usage, it helps
  provide additional energy for your muscles
  (sprinting, lifting, throwing)
• Water retention, enabling shorter recovery time
• HYDRATION
• Risks?

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Androstendione (Andro)

• Precursor to testosterone (claim builds muscle
  mass)
• Not proven to be effective
• Banned by the NFL, NCAA and Olympics
• Risks? (body fat, prostate problems, acne,
  balding)

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Protein

• Body can process .9 grams of protein per pound
  of body weight per day
• Excess protein is stored as fat
• Too much protein can cause dehydration

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Ephedra

• Claim increases energy and enhances performance
• Acts as a stimulant similar to caffeine
• Many risks rapid or irregular heartbeats,
  hypertension, nerve damage,
• stroke, memory loss, death

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Atkins Style
OR IS IT?

• You can have fat, you can have protein, and its
  okay

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The Atkins Diet!!!

• How you loose weight.
• The key idea of Atkins diet is to keep the
  carbohydrate consumption low, especially the
  unhealthy refined carbohydrates like sugar, flour
  and white rice. And as long as you go on a low
  carbohydrate diet, you can eat as much protein
  and fat as you wish.
• . This is a testament to the vision and tenacity
  of Dr. Atkins himself, who kept advocating his
  low-carb approach despite harsh criticism from
  the medical establishment who have been addicted
  to their drastically misinformed low-fat,
  low-calorie approach since the 1970s.
• Fortunately, the general public is now starting
  to steer away en masse from the medical
  establishment's low-fat, low-calorie, high-carb
  craze, as during the same period of this craze
  the rate of overweight and obesity has
  skyrocketed in the U.S. and other Western
  countries

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BUT IS THE ATKINS DIET THE BEST WAY TO LOSE
WEIGHT?

• Studies that promote the Atkins diet may or may
  not leave out a few things
• The studies do not address the possible high
  protein danger to the kidneys.
• The studies do not address the possible loss on
  calcium
• One can develop high cholesterol.
• A high intake of saturated fats over time raises
  concern about heart disease.
• No short-term study can predict whether low-carb
  weight loss lasts.
• So what do you think?

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the end

• We dont apologize for not talking about S.A.R.S.