Transcript BLI Exercise 101 & Eating Right 2011

Exercise 101 &
Eating Right for Life
Objectives
 Benefits and components of regular
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exercise
Develop strategies for staying
committed to fitness
Create a personal fitness plan
Understand what food your body
needs for optimal health
Navigate foods and food marketing
based on sound nutrition advice
Learn to manage weight, energy and
long-term health with nutrition
guidance
Benefits of Exercise
Physical?
Mental?
Social?
Get Moving!
“Regular exercise brings changes in various
hormones and growth factors that lower risk
of colon cancer 40 to 50 percent.”
-Karen Collins, RD, nutrition consultant to the American
Institute for Cancer Research
Health Benefits of Exercise
Reduces risk of chronic diseases
Treats chronic disease
Helps you manage your weight
Increases bone density
Improves your mood
Beats stress
Promotes better sleep
Basic components of physical fitness
 Aerobic
 Muscular Strength
 Muscular Endurance
 Flexibility
 Balance
Creating a personal fitness plan
 For healthy adults under the age of 65, the
American Heart Association and the American
College of Sports Medicine recommends:
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30 minutes of moderate-intensity aerobic activity (such as
brisk walking, swimming) 5 days a week
or at least 20 minutes of vigorous activity (such as running,
spinning) 3 days a week.
Strength training twice a week.
Fitness Planning
: frequency
: intensity
: time
: type
Optimize your Fitness
 Specificity
 Overload
 Regularity
 Progression
So Many Choices!
 Cardio Outdoor
 Cardio Indoor
 Interval Training
 Quick Cardio Bursts
 Strength Training/ Weight
bearing
Can You Talk? Can You Sing?
If you can talk, work
harder!
Overcoming Barriers
•“I don’t have time.”
•“It’s boring .”
•“I’m tired.”
•“Don’t like it.”
•“I don’t lose weight.”
•Too hard to stick to a routine, too
many interruptions
Exercise v. Activity
Vigorous?
Continuous?
At least 30 minutes?
Be Active!
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Walk and talk. Wiggle and watch
Don’t delegate household chores
Take fitness breaks
Walk around the airport
Take stairs
Walk the dog
Take a family walk or bike ride
Meet for a walk instead of lunch
Plan active outings with your
friends and family
Finally …
PHYSICAL ACTIVITY IS NOT AN OPTION
Make exercise a habit that you do without question
Review and recommit to your goals often
Don’t work too hard or not hard
enough.
Add variety
Include healthy eating
Record your progress
Have fun
Reward yourself
Benefits of Eating Right
 Quality of life
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Weight management
Disease Prevention
 Immediate benefits
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Increases energy
Improved and controlled
mood
 Connection with self
and others
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Longevity
Self confidence
What are
some
components
of a healthy
diet?
 Variety
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Smart food combinations
Many foods
 Balance
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How much
When
 Smart Choices
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Limit certain foods
Whole foods vs. processed foods
Smart Food Combinations
Carbohydrates
• Are loaded with fiber and give
us instant energy and fuel for
our brains
Proteins
• Helps us focus and repair our
body’s muscles and cells
Fats
• Important for all of our cells
and helps keep us satiated
Combine all 3 at every snack or meal for your best energy and satisfaction
Variety
 Carbohydrates
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Fruits and vegetables
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Each color has its own health benefits so eat them all
Get 9 servings of them a day!
Grains
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Get at least, if not all of them whole grains
Includes Brown rice, whole grain bread,
quinoa, oats
 Protein
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Take in small amounts of lean and low-fat
protein (6-8oz) daily
Includes lean meats, fish, dairy, eggs, beans, nuts,
seeds, soy
 Fat
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Limit saturated fat and take in Omega-3s, poly and mono unsaturated fats
such as avocadoes, olives, vegetable oils, fatty fish, nuts, seeds
Balance – When to eat
 Caloric pacing - 3 meals and 2-3 snacks per day
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Choose small meals and eat every 2-3 hours
Snack ideas - Choose fruits and vegetables whenever possible
Have nuts, hard cheeses, bean dips and lean proteins alongside them
When having grains make them whole
 Benefits
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Increases metabolism
Controls appetite and often portions and
food choices
 Do not eat 3 hours before going to bed
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Less taxing on the heart
Balance – How much?
 One cup is about the size of your fist or a tennis ball
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Servings size for cooked vegetable or grain is 1/2 cup
 1 oz. is about the size of your thumb
or a poker chip
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Serving size for cheese or peanut butter
 3 oz is about the size of a deck of
cards or the palm of your hand
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Serving size for meat
Check out: www.webmd.com
healthy eating section for a great portion size helper
FOODS TO LIMIT
 Whole Foods vs. Food Products
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Whole foods are in their natural form
 Processed foods often add sugar, salt and fat
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All things that increase our risk for diseases like
diabetes, heart disease, stroke
 Food labels:
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Contain the truth about health of a food product more
than food claims
 Labeling can be misleading
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“Healthy”, “natural” or “cholesterol free”
 Ingredient list gives you the power to know
what you are eating
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Listed by weight
Totally avoid: Hydrogenated oils and high fructose
corn syrup
Meal Planning
 Carbohydrates, protein and healthy fat
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Vegetable stir fry with beans and rice
Fish, potato and vegetable
Meat stew with vegetables and grain (barley)
 Time-saving tips
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Cook extra food and save in fridge or freezer
Have tools on hand like a rice cooker, blender, steamer and
sauté pan
Keep cooked or fast-cooking grains on hand
Store frozen berries and greens like spinach in the freezer
Keep nuts, nut butters and beans in cabinets
The Art of Eating
 Sit down to a meal whenever possible
 Ask for modifications to meals when eating out
 Add as much color to your plate as possible
 Keep snacks on hand so you never get too hungry
 Chew your food completely
 Eat with others -Social interaction enhances our
satisfaction
 Body absorbs nutrients and digests best when it is
relaxed
 Get involved in the purchasing and preparation of
your food whenever possible