- [Nancy] You know, we really live
in an information age, or an era of information overload.
Certainly, we're bombarded with the research studies
on the television news every night.
We see the latest articles
in newspapers and magazines and books.
And then of course, there's the internet
that just bombards us with all sorts
of health and nutrition and cancer information.
What we'd like to do today is to raise your awareness
about how choices that you make everyday
can affect your health.
Don't these people look happy?
They're all running and jogging.
The key thing about exercise, I always tell our patients,
is that you have to find something that you enjoy doing.
Because if you don't enjoy doing it,
you'll find every excuse in the book not to do it.
So what are your lifestyle choices?
Do you smoke or are you exposed to secondhand smoke?
Do you exercise?
How do you eat?
How do you fuel your body?
Do you drink alcohol, and if so, how much?
And then of course the sun exposure.
Did you know that 30-40% of all adult cancers
are linked to the foods we eat,
the exercise we get,
and how well we really watch our weight?
Now you may have seen these series of slides before.
These come from the Center for Disease Control
And Prevention.
But they're very interesting
and I'm starting back at 1994.
This will show you in terms of obesity in the United States.
Clearly the darker blue of the states, 15-19%
of the popular is obese.
And you can see that Michigan falls right in there.
Today with all of the issues with obesity
and overeating and that, we do live
in what we call portion distortion.
We live in a very fast paced, fast food world today.
And everyone is eating on the run.
And it can really be hard not to eat too much.
Certainly cheap, fast food chains
and oversized plates are all around us.
During the past 20 years,
portions have doubled in restaurants.
Take for instance this triple double burger, whatever.
This sandwich alone is actually
a sandwich made by one of the fast food restaurants
and it by itself is over 11 hundred calories.
So these are just some simple tips for you
in terms of portion control.
One of the easiest things that you can do
is, when you are served in a restaurant,
before you wait till the end of your meal,
ask for a to-go box when it's served,
and go ahead and cut half of your meal
and put it into the box and put it away so you don't see it.
You can certainly request a half order of an entree.
Another you can do obviously is share an entree
with a friend or family member,
or possibly even order an appetizer as your entree.
Many restaurants, too, even though they say
that the children's menu is only up to age 12,
you can certainly ask for a child sized portion,
and most of the time, you won't be refused.
You can share a dessert also instead of getting your own.
Food should be pleasurable, however,
everything in moderation.
So I thought it might be kind of fun
to do a little bit of an interactive few questions here,
and check our nutrition I.Q.
So a typical 12 ounce can of soda, okay?
I'm sure we've all had them, drank them.
Just, let's talk about how much sugar,
we call it liquid sugar, is in a can of soda.
Three teaspoons of sugar, and actually,
I did these so you could actually get a visual on this.
This is teaspoons of sugar, okay?
And you don't have to follow along
in your booklet right now.
Six teaspoons of sugar.
10.
And this would be a whole cup of sugar.
Clearly there are about 10 teaspoons of sugar
in one can of soda, okay?
Certainly, if it's grape, it's about 200 calories.
If it's root beer, it's about 170.
Some of the Sierra Mist, 7 Up, those might be about 140.
So, somewhere between 140 and 200 calories.
We've had people, if the only thing they changed,
and they were trying to lose some weight,
depending on how much soda pop they drank,
the only thing they changed
was they cut out their regular soda intake,
they've lost weight.
People just don't realize how much
liquid calories we consume everyday.
How many of you remember the soda machine
when it looked like this?
And you had the bottles that came out.
Well, now, most of our soda machines
have either a 20 or a 24 ounce bottle if it's not the cans.
And how many of us actually share
this two and a half serving container with somebody else?
Normally we don't, we drink the whole thing.
Clearly a 20 ounce bottle, which is what this is,
would be the 250 calories,
and if you did the 24 ounce, you have 300.
So it adds up very, very quickly.
Overall we really need to watch added sugars,
syrups and that, that are added to our foods and beverages
during processing and preparation.
Certainly again, the soda pop, regular candy,
cakes, cookies and pies, fruit drinks,
all of these things are really high in sugar,
hence very high in calories.
Now it's not to say you can't ever have them.
Again, you just need to have them
in smaller amounts in moderation.