Don’t Waste Calories! - North Central Missouri College
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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:
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
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??