Transcript CHAPTER 10: Vitality, Health, and Weight Management

Chapter 10:
VITALITY, HEALTH,
AND WEIGHT
MANAGEMENT
“Life is not merely to be alive,
but to be well.”
Marcus Valerius Martialis
Contents
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Vitality
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Metabolic Health
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Assessing Vitality
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Body Composition
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Current Issues in Weight Management
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Goal Setting for a Healthy Lifestyle
Introduction
In this chapter you will learn about the following:
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2.
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5.
Shifting from an emphasis on weight control to an emphasis on a healthy lifestyle
Making appropriate revisions to eating habits and activity levels
Using body composition as a guide to goal setting
Recognizing disordered eating patterns
The concept of caloric balance for weight control
Vitality
… all about having energy, feeling great, sleeping
well, having a good appetite, and feeling confident
about one’s appearance and capabilities…
Vitality Concept
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Grew out of Health Canada’s strategy
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Focus on health enhancing behaviours, rather than focusing on weight alone
Encourages:
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A lifetime of healthy, enjoyable eating
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To pursue physical activities that are useful, pleasurable, and satisfying
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To take charge of one’s live and accept and respect oneself
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To be critical of media messages that focus on unrealistic physiques
Metabolic Health
Healthy blood levels of fat and glucose and
a healthy blood pressure
Blood Sugar Levels
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Healthy person
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Within normal limits
Stay relatively steady throughout the day
Insulin resistant person
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Don’t respond normally to insulin
Abnormal blood amounts
More often in fat people
Genes do play a factor
Major causes are lack of exercise and low
fibre, and high refined sugar and fat diet
Associated with a high risk for type 2
diabetes and cardiovascular disease
From Your Doctor’s Files
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High blood sugar (hyperglycemia)
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Low blood sugar (hypoglycemia)
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Greater than normal levels of glucose
in the blood
Symptoms include:
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Blood glucose levels drop too low
Symptoms include:
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Thirst
Frequent urination
Hunger
Sudden unexplained weight loss
Fatigue
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Sweating
Hunger
Dizziness
Confusion
Blurred vision
Increased pulse
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People with diabetes experience
these symptoms when they skip a
meal or exercise too long
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Remedy is a readily digestible snack
such as orange juice
How Are Vitality and Health
Linked?
Vitality
Lower risk for
diabetes, &
heart disease
Health
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Healthy eating
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Safe BP level
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Improved
quality of life
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Active living
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Normal blood
glucose and
blood lipids
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Increased
longevity
Living with Diabetes: A Case Study
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Diagnosis of diabetes can be life changing
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Prick finger four times a day to check blood sugar
Self-injection of insulin
Rigid meal schedules
Cannot consume alcohol
Must carry extra food at all times
Constant worry about consequences of low blood sugar
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Possible amputations
Assessing Vitality
You can make judgments about a client’s need for
lifestyle changes through personal record keeping
and questionnaires, focused discussions and your
own observations.
Assessing Vitality
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Healthy eating
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Activity levels
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Food group method outlined in Canada’s Food Guide (see Chapter 9)
Compare with the recommendations of Canada’s Physical Activity Guide and
public health programs such as ParticipACTION
Body image
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Simply by asking plus,
Measurements of body mass, body composition, and body proportions
Assessing Eating Habits
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Based on Canada’s Food Guide
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Five-day food intake record
Count the number of servings from each
food group
Keep in mind the serving sizes
Calculate a daily average number of
servings for each food group
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Make suggestions regarding areas for
improvement
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Encourage to:
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Eat five or six small meals a day
Consider any food group servings that
were missed when selecting an evening
snack
Read labels to select low in saturated fats,
trans fats, and sodium, and high in fibre
foods
Issue
Limiting fat
intake
Limiting salt
intake
Limiting
saturated fat
intake
Limiting trans
fat intake
Using healthy
fats
Getting the
vitamins,
minerals, and
fibre you need
How About You?
Do you limit your intake of high-fat foods (chocolate
bars, doughnuts, muffins, granola bars)?
Do you use fat-free or low-fat salad dressings?
Why It’s Important
Each gram of fat produces twice as much energy
as a gram of carbohydrate or protein – it is twice
as hard to burn off!
Note: You need some fat because it carries
vitamins A,D, E, and K; keeps your skin from
drying out; and aids the immune system.
Do you limit your intake of high-fat, salty snacks (potato
chips, cheese sticks, corn chips)?
Salt can increase blood pressure
Do you use margarine instead of butter?
Do you trim the fat from beef, pork, and chicken?
Do you drink skim or 1 percent milk?
Do you limit your intake of bacon, sausage, bologna,
cold cuts, hotdogs?
Fats from animal sources contain saturated fats,
which can build up plaques inside blood vessels,
causing heart attacks, strokes, and high blood
pressure.
Do you limit the number of manufactured cookies,
cakes, and crackers you eat?
Trans fat is even worse than saturated fat!
Many companies are changing to healthier fats –
look on the labels.
Do you cook with olive or canola oil?
Do you eat salmon, tuna, or mackerel regularly?
Monounsaturated fats counteract the build-up of
fatty plaques in arteries. So do the omega-3 fats
in coldwater fish (along with offering many other
benefits).
Do you eat 5 to 10 servings of fruits and vegetables
each day?
Do you eat whole grain breads and pastas?
Your body functions better when all the
micronutrients are present – they act as catalysts.
Fruits, veggies, and whole grains also aid in
digestion, preventing constipation.
Issue
How About You?
Why It’s Important
Preventing
osteoporosis
Do you eat calcium-rich foods each day (dairy products,
fortified orange juice, broccoli)?
Do you do weight-bearing exercise every day (walking,
dancing, playing sports)?
You build your bones until you are 30. After that
you only maintain them. Aging and menopause
result in bone loss.
Hydrating your
body
Do you drink 5 to 8 glasses of fluid each day (count
water, juice, milk, tea, lemonade, soup, popsicles,
coffee)?
Water is perhaps the most essential nutrient for
life. Keep yourself hydrated!
Drinking
nutritiously
Do you drink more milk and pure juice than pop. Coffee,
and tea?
Limit empty-calorie drinks, caffeine, and alcohol.
Eating regularly
Do you eat breakfast?
Do you eat five or six times a day?
Are your eating habits better or worse on weekends?
“A starved brain don’t think too good!”
Keep blood sugar levels steady to avoid that
“afternoon slump.”
Avoid choking
Do you sit down to eat?
Eating on the run sets you up for choking.
Maintaining
body image
satisfaction
Do you weigh yourself no more than once a week?
Do you have the energy and strength you need for your
everyday activities?
Do you discard clothes that don’t fit?
Modify your eating and exercise based on how
you feel, how your clothes fit, and how much of
you jiggles, rather than on what the scales or BMI
charts tell you.
Don’t obsess about your body size – it’s not the
most important thing about you!
Ontario Launches New Toll-Free Service
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EatRight Ontario telephone service launched in 2007
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Connects callers with registered dietitians
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A similar B.C. service generates 20,000 phone calls a year
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The majority of callers are expected to ask about:
 Infant nutrition
 Ways to maintain a healthy weight
 Nutrition strategies for health conditions such as diabetes
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Service available Monday to Friday from 9 a.m. to 5 p.m. at
1-877-510-5102
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www.eatrightontario.ca