Transcript Don’t Waste Calories! - North Central Missouri College

www.getrealwellnesssolutions.com
Diabetes Statistics
 20 million Americans have been diagnosed
with diabetes
 An estimated 6 million Americans go
undiagnosed
Every 5 seconds someone develops:
 Diabetes Insulin Resistance
 Even a 5-10% weight loss can help!
Be Choosy
 Food = Fuel
Want Results?
 Plan, plan, plan
 Make your calories count!
 Don’t overly restrict yourself
 Have what you need on hand
 Avoid poor convenience choices
Plan Out Your Meals…
 Create a weekly meal planner
 Cook in bulk (store & freeze)
 Reduces convenience splurges
 Makes it easier for you to follow
 Food/Activity Journaling
 Sparkpeople.com
 MyPyramid.gov
 Calorieking.com
#1 The Budgeting Method
 AKA: Diabetic Exchange Plan
 Works by grouping foods into six categories:
 Bread/starch
Meat/protein
 Vegetable
Fruit
 Dairy
Fat
 Foods in each category have a similar nutrient makeup
 Foods can be exchanged for another in that category
 Serving sizes may vary from item to item
Caloric Needs
< 30 min of activity
 Females 19-30
2000
 Males 19-30
2400
>30 min of activity
2000-2400
2600-3000
 Females 31-50
1800
2200
2000-2200
2400-3000
1600
2000
1800-2200
2200-2800
 Males 31-50
 Females 51+
 Males 51+
Budgeting Basics
 Choose a calorie level
 Print a diabetic exchange list
 Use it to determine serving sizes for
exchanges
 Determine # of servings needed from each
group
 Budget meals to meet guidelines
 Only spend what you have budgeted
Common Portions Chart
Calorie Levels with Suggested Number of Servings
Calorie
Levels
Bread/
Starch
Meat/
Protein
Vegetables
Fruit
Dairy
Fat
1200
1400
1500
1600
1800
2000
2200
2400
2600
2800
5–6
6–7
7–8
8–9
10–11
11–12
12–13
13–14
14–15
15–16
4–5
5–6
5–6
6–7
6–7
6–7
7–8
8–9
9–10
9–10
3
3–4
3–4
3–4
3–4
4–5
4–5
4–5
5
5
2-3
3–4
3–4
3–4
3–4
4–5
4–5
4–5
5
5
2–3
2–3
2–3
2–3
2–3
2–3
2–3
2–3
2–3
2–3
3–4
3–4
3–4
3–4
4–5
5–6
6–7
7–8
7–8
9–10
Don’t Deprive Yourself
 Follow your budgeted allowance
 Choose the foods to spend your calories on!
 Understand & Control portion sizes
 Stay within calorie range
 Balance your food groups first
 Spend any remaining calories on splurges
#2 The Plate Method
http://www.tops.org/images/plate.gif
Vegetables
 1 cup = ~25 calories
 Nutrient (good stuff) Dense
 High in water content
 Full of fiber
 Boost metabolism
 Shoot for 3-5 servings per day
Nutrient Density
Goal: Choose (nutrient dense) foods
 Low Calorie & High Nutrition Value
 Fruits & Vegetables (5-9 servings a day)
 Whole grains
 Lean meats & beans
 Low fat milk
 Heart-Healthy Fats
Fat Facts
 Calorie dense (High calorie & low nutrition)
 Unhealthy Fats (low in nutrition)
 Saturated Fats: Fats that are solid at room
temperature
 Trans Fat: Partially Hydrogenated oils = BAD
 Try Smart Balance or Promise
 Heart healthy fats: (nutritionally valuable)
 Fatty Fish
 Nuts & Seeds—just a handful
 Avocados & Olives
Beware of Beverages
 Calories from beverages add up!
 Do not fill you up like foods.
 Water is calorie free & body wise.
 Beware of diet drinks
 Body senses the sweetness, but doesn’t get
the calories can cause cravings
# 3 Carb Sensitive (CS)
 Real chemical/hormonal changes upon eating
carbs
 Often called “sugar addicts”
 A bite of a simple carb sets off a series of real
reactions
 Carb consumption
hunger & sense of fullness
 Produces a compulsion to eat
 Activates pleasure centers in the brain
CS Problems
 Pleasure is followed by urge to snack
 The brain tries to recreate the pleasurable
feeling
 CS people accumulate an excess of insulin
 This signals the body to conserve energy
 Each carb-rich meal, creates more hunger
 Body stores the excess insulin as fat
CS Solutions
 Consider your P2B ratio:
(7 grams protein to balance 15 grams of carbs)
 Eat breakfast: including a balanced protein serving
 3 regularly timed meals: with balanced protein
serving
 2 protein snacks or protein/complex snack
 Eat balanced food every 3-4 hours
 Plan to have available food sources on hand
Five Finger Rule
 Eat something every 3-4 hours
 Use five fingers to remind you
 Three meals & two snacks (balanced)
 Or 5 similarly proportioned small meals
 Depends on your personal style
 Snacks can also be juice or milk
CS “Go-To” Snacks and Add-Ins:
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Nuts (any)
Eggs—hard boiled
Cheese sticks
Cottage cheese
V-8 juice
Milk
Tuna
Chicken chunks
Summer sausage
Non-starchy vegetables
Yogurt
Peanut butter, raisins, &celery
Beef jerky
Meat sticks
Protein shakes or bars
Peanut butter & apple slices
Ham/cream cheese rollups
Cheese & WW crackers
Meat & cheese on WW crackers
Peanut butter & WW crackers
Meat rollups using low-carb wraps
Flax meal (ground flaxseed) as an add-in
# 4 Calorie Shifting
 Based on the body’s adaptation principle
 Keeps your metabolism guessing
 Helps it run more efficiently
 Use when you hit a plateau or weight loss has
stagnated
 Gives a good diet an edge
 Doesn’t work well with a poor diet
 Provides a formula you can apply to any plan
Calorie Shifting Theory
 By consuming X # of calories consistently
 Your body will expect to receive that # daily
 Your body adapts to it
 It then works less efficiently
 By altering calorie intake, you keep the body
guessing
 Pushes the metabolism to work harder
Calorie Reductions
Never choose a reduced calorie option for:
 > than 72 hours
 Triggers fat storage in attempt to fight off
starvation
 Shift 200-300 calories more for 3-4 days
 You can then return to the reduced calorie shift
 Keeps metabolism revved up
Calorie Shifting Example
 Establish a baseline
 Ramp up 300 calories. Twice a week for the first
week, add 300 cal. to your diet. On Mon. & Thur., eat
2,300 cal.
 Cut down 500 calories. Twice a week for the second
week, subtract 500 cal. On Tues. & Fri., eat 1,500 cal.
 Ramp up 400 calories. Twice a week for the third
week, add 400 cal. to your diet. On Wed. & Sat., eat
2,400 cal.
 Cut down 500 calories. Twice a week for the fourth
week, subtract 500 cal. On Thur. & Sun., eat 1,500 cal.
Problem Foods & Additives
 Foods & additives are metabolized by the body in
different ways.
 Can cause people to not sense true fullness
 Can lead to overindulgence
 Can aggravate certain health conditions
 Do not promote health in general
 Avoid or greatly limit these foods
Troublemakers
 Partially hydrogenated oil
 High fructose corn syrup
 Sugars (often ending in …ose)
 Salt/Sodium
 Margarine
 “Bleached” foods
 Caffeine
 Carbonation
 Preservatives/MSG
Hydrogenated oil
Trans fat
Saturated fat
Artificial Sweeteners
White Flour
“Enriched” foods
Artificial colors and dyes
Phosphoric acid
Total Wellness Enhancers
 Whole & natural foods promote better health
 The body utilizes natural food sources
 The body readily recognizes these foods
 Uses them for body functioning.
 Nutrition labels list highest % ingredients first
 To see the items main value:
 Look at first five ingredients of nutritional label
Health Promoters
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Whole wheat
Garlic
Yogurt
Butter
Pomegranate juice
Tomato sauce
Brown rice
Berries
Oatmeal-not cut
Lean cuts of meat
Cheyenne Pepper
Green Tea
Red Wine
Tomato juice
Natural Honey
Beans & Lentils
Nuts, non-roasted
Dairy, low-fat
Dark Chocolate
Cottage cheese
Fish Baked/Boiled
Salmon
Lemon
Fruit—better fresh
Prunes
Egg whites
Cinnamon
Water, non-carbonated
Vinegar
Vegetable juice
Vegetables raw/steamed—better fresh
Olive oil-better uncooked
Stress
 Pressures can lead to stress eating
 Know your triggers
 Have a solid plan to counteract triggers
 Recognize stress eating (subconscious
reaction)
 Activate your thinking brain
 Choose not to self-soothe with food
 Focus on what you want to achieve
In Conclusion
 Keep focused on the foods that you want to add
 Choose foods based on how they fit into your plan
 Eat slowly & chew your food
 Cancel your membership in the “Clean Plate Club”
 Stop eating when 80% full, so brain gets the fullness
message
 Decline seconds, box up large portions to eat another
time
 Deviation is temporary, don’t start over, keep on going!
Questions??