Transcript Eat less of these

Nutrition On the Go
Eating for the LONG run!
Snow Man Marathon
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Free Nutrition Program today
Free Lunch today
Free use of wellness center for 6 weeks
Free Body composition, lung capacity, blood
pressure and cholesterol screening today
• Web site for weekly tips
• Submit mileage logs weekly (online or to
Wellness Center) for prizes
Snow Man Marathon
• You have 6 weeks to complete the 26.2 mile
marathon
• Each week will feature different tips and
contests
• The goal is to establish a habit of regular
exercise – not finish in the fastest time
Snow Man Marathon
• Finish Line is March 5 – Spring Health Fair
• Retest your cholesterol (regular health fair
price)
• Body composition, lung capacity and blood
pressure will be available
• Drawing for all finishers for 1 year
membership
Thumpety, Thump, Thump –
Look at Frosty GO!
Exercise benefits:
• Calorie needs decrease as we age
• Building muscle increases metabolism
• Helps decrease “stress” eating
• Decreasing calories only will hit a plateau
• Raises HDL, lowers BP and blood sugar
THE SNOWMAN
• The 3 layers
• Made of solid water
• Carrot for a nose
• Shrinks when
weather gets warm!
• Smiling face
THE SNOWMAN
Carbohydrate –
The Bottom Layer
• Our main source of energy
• Spares muscle glycogen
• Not all created equally
– Simple vs. complex
– Enriched vs. whole grain
• Inadequate carbohydrate intake can lead to:
– Protein/muscle breakdown
– Decreased ability to burn body fat
Try some new grains
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Bulgar wheat
Quinoa
Soy products
Brown rice
Miller’s bran
Flax Seed or oil
What do you get when you cross
a snowman with a polar bear?
• A: A “brrrrr” “grrrrrr”
THE SNOWMAN
Protein – Middle Man
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Immune function
Hormone production
Build and repair muscle tissue
Optimize carbohydrate storage in muscles –
eat carbohydrate + protein after exercise
• Help stabilize blood sugar levels when
consumed with a carbohydrate meal/snack
Gibala, MJ. Protein Nutrition and Endurance Exercise: What Does Science Say? Gatorade Sports Science Institute, Sports Science Library.
Accessed 3/06/07. Available: http://www.gssiweb.com/Article_Detail.aspx?articleid=719&level=3&topic=2
THE SNOWMAN
Fat – A little on the top
• Unlimited storage capacity –EMERGENCY
ENERGY
• Carbohydrates not used for energy are easily
stored as body fat
• Fat is not a fast or efficient source of energy –
sluggishness during exercise if you eat too much
• During exercise – trained vs. untrained people and
women vs. men burn a higher % calories as fat
• Some fat in the diet is necessary to absorb some
nutrients, vitamins and anti-oxidants (carotenoids).
Choose Healthy Fats
Choose These:
• Avocado
• Canola oil
• Fatty fish – salmon
• Flax seeds
• Natural nut butters
• Nuts, seeds
• Olives, olive oil
Eat less of these:
• Saturated fat
• High fat animal and
dairy products
• Coconut oil
• Palm, palm kernel oil
• Trans fats – partially
hydrogenated oils
Nutrition Label
• Serving Size
• Dietary Fiber
• Protein
Q: What do you call a snowman
in the summer?
A: A puddle!
What do we have in common with
snowmen?
WATER
• Dehydration can start within 15-20 minutes
• Even a 1% fluid loss impairs performance
• Thirst may not “kick in” until 2% fluid loss
– or 3 lbs (6 cups) for a 150-lb person
Beverages
Increase
Water
Milk
Tea
Q: What is a snowman’s favorite drink?
A: Iced Tea!
Beverages
Decrease
Diet and Regular pop
Coffee
Sugar-free drinks
Juice
Signs of Dehydration
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Headache
Thirst, dry mouth
Weakness, fatigue
Nausea, vomiting
High body temperature
Muscle cramps – legs
Dizziness, confusion
Weak, rapid heart rate
Lack of coordination &
judgment
Horswill, CA. Signs of dehydration. Gatorade Sports Science Institute, Sports Science Library.
Accessed 3/7/07. Available: www.gssiweb.com/Article_Detail.aspx?articleid=428
Vitamins and Minerals
• Athletes who are at risk for inadequate intake:
– Restrict energy intake/severe weight loss practices
– Eliminate one or more food groups from diet
– Consume high carb, low vit/min-dense foods
• Women more likely to lack calcium, iron and zinc
• Some vitamins and minerals compete with each
other for absorption (mega doses)
• Insurance policy – daily multi-vitamin/mineral,
plus extra calcium for women
Position of the American Dietetic Association, Dietitians of Canada, and the American College of
Sports Medicine: Nutrition and athletic performance. JADA 2000;100(12):1543-1566.
Weight Loss Success
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Regular physical activity
Moderate reductions in calorie intake
Healthy eating patterns and behaviors
Keep records of food intake, physical
activity, and goals – submit with miles
• Be mentally ready and committed
Spring is Just Around the Corner!
BEFORE
AJ Snowman
Marathon
AFTER
AJ Snowman
Marathon
It’s all in the numbers
• You must lower calories in or raise calories
burned
• Lower calorie needs as we age
• You can lower calories without hunger
Slow and Steady Wins the Race!
• Rapid weight loss is usually water
• Metabolism slows
• Changes need to be gradual and long term
Eating for the LONG run
Scale is not best measure of success
Small changes you make for a life time
Focus on POSITIVE – what foods are you
adding, not taking away
All foods can fit – decrease frequency and
portion size
Each pound of fat = 3500 calories (500/day)
Satiety
• Feeling of satisfaction after a meal that lasts
until the next meal
• Studies show most people eat the same
weight, not calories, of food at meals
• The more satisfied you feel at one meal, the
less you will eat at the next
So . . . Which foods?
• Water-rich
• Protein
• High fiber
Naturally Water Rich
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Fruits (not juices)
Vegetables
Broth-based soups
Pasta and Rice
Yogurt
Eat fruit for dessert at most meals
Enjoy desserts 1-2 times per week
Protein
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Beans
Lean meat and cheese
Nuts - watch portion
Milk and yogurt
Fiber Rich Foods
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Beans
Fruits – not juices, skins on
Vegetables – especially non-starchy
Whole wheat bread, rice and pasta
High Fiber cereal
Goal 35 grams/day
What is the key to success?
• Change focus from negative – (What foods
I have to stay away from) to positive (What
foods does my body need to be healthy?
• Make long-term changes we can live with
the rest of your life
• Eat filling, low-energy dense foods at most
meals so you can still enjoy small portions
of calorie dense foods
Keep the Fire Burning!
• Eat often, every 3 to 4 hours
• Eat enough to support life!
• Be physically active most
days of the week (run/walk)
• Pump some iron to help build
muscle
Snack time
Make sure it meets one of
these categories
• High Fiber
• High Water
• High Protein
Snack Time
3 cups air-popped popcorn vs.1 cup watermelon
½ cup almonds vs. 3 rice cakes
1 cup rice krispies/milk vs. 1 c. All Bran/milk
Summary
• Enjoy breakfast every day
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2 servings of high fiber bread or cereal
1 serving protein
1 serving of milk
1 serving of fruit
What does a Snowman Eat for Breakfast?
Frosted Flakes!
The Plate
800-900 Calories
The New Plate
400-500 Calories
Lunch and Supper
The NEW plate
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2-3 ounces of protein
1 fruit
2-3 servings of vegetable
2 servings of starches – high fiber
1 serving of milk
Q: What did one snowman say to
the other snowman?
A: “Do you smell carrots?”
You Can Do It!
• Is your mental tape
supportive and friendly?
MENU PLANNING EXERCISE
• 7 day plan
• Have ingredients on
hand
• Vary portions – not
food for your family
• Reduce grocery bill –
fewer unplanned
purchases
Questions???
Paper Plate Project
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Eating out
No separate meals for family
What to do about mixed meals (spaghetti)
No calorie or fat-gram counting
All foods can fit
Q:Who is a snowman’s favorite
aunt?
A: Aunt Arctica!