Transcript Finding the Balance - The Professional Portfolio of Gemma M. Hobbs

Finding the Balance
UREC Wellness Passport
October 6th, 2009
By Gemma Hobbs and Christina Finotti
What do you think?
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Is dieting is the best way to be healthy?
Is exercise is the best way to be healthy?
How much exercise do you think you need
per week?
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30 min every day at least 4 days per
week
Doesn’t need to be hard exercise!
Food: The Facts
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MyPyramid.gov for your personalized
needs (how many servings of different
types of foods you need)
What kinds of foods do you need?
~45-65% carbs, ~20-35% fat, ~10-35%
protein (fluctuates depending on body
shape, size and gender)
Health
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Heart disease
 Saturated fat, cholesterol, trans fat, high abdominal fat
High cholesterol
 Foods to avoid: whole milk, butter, ice cream, cheese, cream,
shellfish, organ meats, duck and goose, high-fat foods
High blood pressure (hypertension)
Strokes
Type II Diabetes (adult onset)
Some cancers
Osteoporosis
 Calcium and Vitamin D
“Epidemic”
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Globally more than 1 billion overweight
adults, 300 million of them obese
In America, 34% obesity (projected 41%
in 2015)
Close to 25% of all children and
teenagers are either overweight or
obese
National overweight is over 60%
Benefits of Healthy Eating
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Helps you control your body weight
More energy
Supports your body while growing
and developing
Eating and mood - your brain needs
to function well
Exercise: The Facts
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Exercise builds lean muscle which
helps to keep weight off
It all depends on calories in and
calories out
Benefits of Exercise
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Strengthens bones and muscles
Improves mental health and mood
Lowers blood pressure
Improves cholesterol levels
Reduces risk of CVD, diabetes, and
some cancers
Scenario: Dieting without
Exercising
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Depriving yourself, and it’s hard to stick
with
Time.com: women who ate right but didn’t
exercise were far more at risk for heart
disease than women who were fit but
overweight
Relies on willpower the entire time
Dieters lapse, diet only works for as long
as your motivation can hold out
You have to exercise to maintain lean
tissue and not lose it through dieting!
“Diet”
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Instead of “dieting” for long term
weight loss, adopt a lifestyle of
healthy eating that you can maintain
for the rest of your life.
Scenario: Exercising without
Healthy Eating
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Not paying attention to what you’re eating
after you work out can have serious
consequences for your long-term health
Can cause loss of muscle mass (when you
build lean muscle, you burn more calories
at rest)
Important to eat a good balance of carbs
and protein after exercise to replenish
energy stores
Exercise
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Exercise per week: 30 min/day at least 4
days a week moderate activity (brisk
walking, easy jogging, elliptical, bike riding,
swimming)
Incorporate some resistance training, like
weight lifting
Remember: Adopt a Lifestyle
-Eat until satisfied, not stuffed or hungry
- “Sweat once a day”
- Lifetime maintenance
Cautions
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Don’t let exercise run your life
Don’t obsess about your food
Snack Ideas
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You may feel hungry more often if you
begin a regular exercise program
Eat to satisfy yourself with healthy
snacks…don’t ignore your stomach!
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Cottage cheese + cucumbers
Banana + peanut butter
Vegetables + hummus
Skim ricotta cheese + frozen berries and
cinnamon sundae
Exercise Tips
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Go to the gym with a plan in mind
Have reasonable goals for fitness
Don’t do too much, but push yourself to
see the change!
Your body gets used to certain types of
exercise, so change up your routine (adjust
intensity, distance, etc.)
Moderate activity is a good idea for people
who don’t have the time or energy to keep
up a high-intensity program for a long time
How to Combine Healthy
Eating and Regular Exercise
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Harvard study: “a combined diet + exercise
plan provided greater long term weight
loss than a diet-only program”.
Things to keep in mind:
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Watch your calories and where you calories
are coming from
Mix cardio training with strength training
This combination will give you the best results
Health Quotation from a reputable
health-oriented magazine:
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“A well-balanced routine of physical activity and proper
nutrition helps maintain a healthy body weight and lean
muscle. Maintaining a healthy body weight will enable you to
have more energy and need less sleep. Consistent physical
activity and certain foods consumed are connected to
improving your psychological and emotional well being, such
as mental vigor with reaction time, acuity and math skills. The
two combined may even enhance creativity and imagination.
Some studies have linked exercise and diet to effective
improvement in depressed individuals. Therefore, you will
have a higher level of self-esteem and self-confidence.”
Motivational Resources :)
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Go to MyPyramid.gov to find your personal fitness and nutrition
needs
Magazines: Shape, Fitness, Women’s Health, Men’s Health, etc.
Biggest Loser, Celebrity Fit Club, American Gladiator, Workout
Join an online support group through a reputable magazine like
Fitness or Self, or a website dedicated to health and fitness
Health sections in bookstores
The Shenandoah Valley
 Hiking, biking, parks around town (running, tennis), especially
since the weather is getting so nice!
 Farmer’s Market in downtown Harrisonburg
Websites
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http://www.cyh.com/HealthTopics/HealthTopicDetails.
http://www.womenshealthcaretopics.com/bn_fitness_benefits_diet_exercise.htm
http://www.netdoctor.co.uk/dietandnutrition/features/dietsdontwork.htm
http://www.ncpad.org/research/
http://helpguide.org/life/healthy_eating_diet.htm
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=20921
&sc=805
http://www.fitorbit.com/articles/284-fitness-weight-loss-article-diet-and-exercisecan-t-have-one-without-the-other
http://health.nytimes.com/ref/health/healthguide/esn-exercise-ess.html
http://www.nutritionandmetabolism.com/content/pdf/1743-7075-6-23.pdf
http://www.time.com/time/magazine/article/0,9171,995167,00.html
http://ezinearticles.com/?Diet-Vs-Exercise&id=2065401
http://peakperformance.runnersworld.com/2009/02/diet-exercise-t.html
http://www.msnbc.msn.com/id/28524942/