Transcript File
Weight loss Challenge Elana McCready The Peak Wellness Center 13 March 2013 Outline • Congrats on lifestyle change • Introduction (experience- CNA, massage therapist, weight loss consultant, current job, student) • Differences between Hunger-Appetite • Tips and tricks to curb cravings • Protein- role in weight loss • References Congrats on your lifestyle change • Change your attitude towards food as well as your way of thinking about food • Thinking of eating as energy intake- what should I consume to provide my body with optimal fuel so I will have optimal performance. Introductions Quick Overview of me: • • • • • • I am currently a Nutrition Major at Metro State University of Denver Certified Nursing Assistant (CNA) since 1995-various settings- none in relation to nutrition or weight loss I am a Zumba Instructor Massage therapist Worked for two weight loss programs I am passionate about sharing my education with the community on how to live a healthful lifestyle.-my passion comes from losing my mom(54) –heart attack What is Hunger? • Hunger is defined as the “physiological" desire to eat. We have all experienced the feeling of the “need” for food - the “hunger pains” felt when one has not eaten for some time. • Hunger can also make us feel cranky, shaky, and sometimes result in a headache. • There is research evidence that people who are obese or obesity prone experience the sensation of hunger more intensely and or experience relief from hunger, upon eating, more slowly (and only after consuming more calories). What is Appetite? Appetite is defined as a “psychological” drive to eat. It can be thought of more as an interest in or desire to eat. Appetite is related to cravings, which are defined as strong desires for a particular food. Although not dependent on hunger, appetite can stem from hunger. * Appetite can be distinguished from hunger in that appetite is often a pleasant sensation (versus the feeling of discomfort that accompanies hunger) based on previous experiences that causes you to seek food for the purpose of tasting and enjoying it. In other words, appetite is a strong desire for something – in this case food. There is also research suggesting that people who are obese or obesity prone have a different appetite experience. Research suggests that appetite and/or eating behavior is influenced by: • Variety. When offered a variety of flavors, textures, colors, foods, people (and even animals) tend to eat more. Other things that go along with Appetite • Food insecurity. People (and animals) who are insecure about where and when they will get their next meal tend to eat more when food is available. • Feasting traditions, reward traditions, and social circumstances often encourage humans to eat more than needed to satisfy hunger. • Skipping breakfast or waiting too long to eat between meals can also stimulate over eating. People become so hungry that when they finally do eat, they over eat. Thus it's important to remember that fasting or strict dieting can back-fire and lead to binge eating and other eating disorders. • Eating highly palatable, energy dense, and easy to consume foods (donuts, pizza, macaroni & cheese, fast food burgers) tends to stimulate over eating while low calorie foods like fruits and vegetables inhibits appetite due to a volume effect. • Serving size. People tend to eat the amount that they are served. Summary • A complex process begins when food is smelled or enters the mouth. Food consumption stimulates numerous processes within the gastrointestinal tract, beginning in the mouth. The smell and taste of food is important in the initiation and termination of eating. Most people would say that the taste of even a favorite food becomes less enticing as a meal progresses, an observation strengthened by scientific study showing that a meal is eaten at a higher rate both when it has a good flavor and at the outset of the meal. • In addition, nutrient content and caloric content affect food consumption. Both human and animal studies suggest that increasing variety increases food intake. Tips and tricks to curb cravings • Plan out your meals and cheats • Eat across the rainbow- will talk about this more with smoothie recipe. • Eat small frequent nutrient dense meals-low calorie foods like fruits and vegetables • Drink enough water- each person is different find out what is recommended for you and your activity level (your trainer) • Eat enough protein-we will talk more about the important role it has in weight loss at the end • Make it at home- google recipes for whatever you are craving and make it at home Protein • Functions optimally when energy intake is sufficient • Functional roles: tissue growth, basis of enzymes, hormones, immune system response • Sources: Meat, fish, poultry, eggs, cheese, beans, legumes, nuts, dairy milk and soy milk Protein- role in weight loss Quality Protein is needed in order to lose body fat! • Body is constantly turning protein over – 1-2% of total body protein degraded/day – Most is resynthesized into protein, but some broken down and yield N, which must be excreted *~5-7g N excreted/day • Protein influences your metabolic rate • Protein helps keep you fuller longer •Assuming E balance and high quality protein rving Food oz oz oz oz Lean ground beef Chicken breast Atlantic salmon 1% chocolate milk Large eggs Oat bran bagel Cream Cheese Brown Rice Black beans Broccoli Whole wheat bread Peanut butter Recovery Shake with 20g whey + casein medium Tbsp cup cup cup sm slices TBSP oz Protein /Essential Acids (g) 30g 6g EA 36 g 20g 8g 12g 6g 5g 15g 3g 6g 8g 20g 2 Eating Across Rainbow examples: • Red- tomatoes, strawberries,red peppers, pink grapefruit, cranberries, watermelon, blood oranges. • Orange-oranges, carrots pumpkin, squash, mango, cantaloupe, kumquats, peaches, sweet potatoes • Yellow-lemon, yellow squash, pineapple, pears, white grape fruit, yellow apples, yellow onions, corn • Green- broccoli, collard greens, bok choy, kale, cucumbers, green beans, green peppers, spinach, avacado, asparagus, arugula, artichokes, celery, endive, limes, snow peas, snap peas, zucchini, green herbs Eating Across Rainbow examples: • Blue/Purple- blueberries, eggplant, beets, acai, purple grapes, plums, boysenberries, elderberries, red onions • White- Asian pears, cauliflower, banana, coconut, onion, mushroom, jicama, white asparagus • Black-dates, blackberries, black currants, black olives, truffles Packed Green juice/smoothie recipe *Easy quick way to eat across the rainbow- use your favorites from each color of the rainbow add ice and there you have it. 2 large strawberries Red 1 orange peeled Orange ¼ cup crushed pineapple Yellow 2 cups mixed greens Green ¼ cup blueberries Blue/Purple ¼ cup diced Asian pears White 2 dates Black Questions ????????? ????????? ????????? ??????????? References 1. Kittler, Sucher, Nelms. Food and Culture. Belmont, CA: Wadsworth, Cengage Learning; 2012 2. J. Andrew Doyle, Marie Dunford. Nutrition for Sport and Exercise. Belmont, CA: Wadsworth,Cengage Learning; 2012, 2008. 3. http://www.myplate.org March 1, 2013. 4. http://www.phyllis.towergarden.com March 1, 2013. 5. Lorin A. Cartwright, Rene Revis Shingles. Cultural Competence in Sports Medicine. March1, 2013.