© 2007 Consumer Jungle Nutrition, Weight & Exercise.

© 2007 Consumer Jungle

Nutrition, Weight & Exercise


Introduction: Importance of Health

• What would you have without your health?– Health = happiness

• How would your life change if you were:– Chronically sick?– Immobilized?– In constant pain?– Enslaved to

medications costing thousands of dollars?


Introduction: Health Risks

• What are the top 3 killers as you age?– 35 % (Heart attack)– 25% (Cancer)– 15% (Strokes)

• 75 % of the things that are likely to kill you are strongly related to nutrition & exercise.


Introduction: Health in the USA

• What percent of American adults are at a healthy weight?– 35%

• What percent of American adults are overweight?– 35%

• What percent of American adults are obese?– 30%


Absolutely Basic Concepts (ABCs)

• Three basic truths:A. Eat properly

B. Exercise regularly

C. Maintain your target weight

• Ignore the misinformation, quackery, and fraud


You Make the Choice

• Practicing the 3 ABC basic truths demands personal responsibility, sacrifices, and concessions. You must:– Choose to eat better foods– Choose to avoid

nutritionally empty foods– Choose to consume fewer

snacks– Choose to get physically

active


Eating Properly

• Three guiding words:1.Moderation

2.Variety

3.Balance

– “All food is ‘health food’ in moderation; any food is ‘junk food’ in excess -- there are no inherently ‘good’ or ‘bad’ foods, just good and bad total diets.”


Six Food Groups

• What are the six food groups?

1. Grains2. Vegetables3. Fruits4. Milk5. Meat/beans6. Oils/fats

• Which group do you need to eat more foods from?

– Eat fewer foods from?


MyPyramid

• Customize your food plan to your– Age– Male or Female– Size– Activity Level

• Recommends daily calories & servings


Discretionary Calories

• A lot of calories but not a lot of nutrition– Chocolate, candy– Cookies, pastries– Chips, pop, etc

• Should eat only 100 to 300 calories per day

• Takes will power to scale back—way back– because we all love junk food!


Weight & Self-Improvement

How will being at a healthy weight improve your life?

1. Have more energy

2. Think better

3. Reduce your sick time

4. Protect your health into the future

5. Self esteem

6. Mental outlook

7. Enjoyment of life

8. Treatment by others


MyPyramid: Carbohydrates

• Stay within your daily calorie limit.

• 45% - 65% of your daily calories should include carbs.– Fruits, vegetables– Grains, and milk

• Get ½ of daily grain servings from whole-grain foods.


MyPyramid: Dairy & Oils

• Milk - 3 cups (2,000 calories)

• Fat - 20 % - 30% of total daily calories

• Keep salt intake to 1 tsp per day– Reduces heart

disease and strokes


Excuse #1: It’s too Expensive

• Eating healthy is too expensive. I can only afford fast food, pre-prepared food, highly processed food, and foods that might be considered junk food.

• You must be joking. Eating fast, pre-prepared, or highly processed foods is among the most expensive of diets. Eat healthy from $.50 cents per serving.


Excuse #2: I Can’t Cook

• I don’t know how to cook.

• Then the personal-responsibility part of the discussion dictates that you learn. Start learning from friends or parents. Get books from the library. Anyone who can read and follow directions can learn to cook.


Excuse #3: I Don’t Have Time

• I don’t have time to meal-plan more thoughtfully, prepare healthier meals, cook…

• Much of eating better has nothing to do with extra time, but with making smarter choices.


Excuse #4: My Genetics..

• Genetics work against me. Take your pick of one of these excuses: “I’m just big boned” or “Everyone in my family is overweight” or “My ethnicity (Black, Hispanic, Native American) works against me.”

• It’s true: Some people have a metabolism and a genetic disposition to convert food to fat more efficiently than others.


Maintaining Your Target Weight

• What are the health risks if you are overweight? – Heart disease– Strokes– Type-2 diabetes– Some forms of cancer

• What are the health risks if you are underweight?– Osteoporosis– Irregular heart rhythms,

immune system failures– Muscle weakness– Mental health changes– Physiologic changes to the

brain


Body Mass Index: What is it?

• Ratio between your height and weight

• Ranges for adults:– Healthy: 18.5 – 24.9– Overweight: 25 – 29.9– Obese: > 30– Dangerously thin:

<18.5

• What is your BMI?


Body Mass Index: Ranges

• Healthy weight for one height can vary by 25 to 40 pounds.

• 2/3 of American adults are overweight

• Being overweight affects every organ in the body


Diet Pressures

• Too many people look for easy answers and quick solutions.– Diet pills– Vomiting– Missing meals– Laxatives

• “They find it hard to believe in this age of scientific innovations and medical miracles that an effortless weight-loss method doesn't exist.”


The Whole Truth: It Takes Effort

• No effortless way to lose weight

• Slow weight loss is healthier (1 lb per wk). How do you lose 1 lb?– Reduce calories:

• Daily: 500

• Weekly: 3,500 = 1 lb

• Low-cal diets are risky• Fad diets rarely work


Forget Miracle Pills & Cures

• Forget miracle pills & cures– Won’t burn, block, or flush

calories– Dangerous side-effects

• Be skeptical of these outrageous claims:– Easy, effortless,

guaranteed, miracle, magic, secret, breakthrough, revolutionary, secret, ancient, new discovery, scientific breakthrough, and exclusive


Frauds & Fakery

• FDA and FTC say stay away from:– Diet patches– Fat blockers– Starch blockers– Magnet diet pills

• They are ineffective, a waste of money, and can actually hurt you.


More Frauds & Fakery

• Also stay away from:– Glucomannan– Bulk fillers– Spirulina– Electrical muscle

stimulators– Appetite-suppressing

eyeglasses– Weight-loss earrings

• They are ineffective, a waste of money, and can actually hurt you.


Commercial Weight Loss Programs

• 8 million Americans join a weight-loss program every year.

• What are examples?– Liquid diet– Special diet regimen– Other form of special

supervision

• The follow-up studies show few people keep of their lost weight.


Are We Addicted?

• Wants vs our needs?.• When do we eat for

comfort? – Sad– Anxious– Bored– Disappointed– Reward successes– Celebrate special

occasions– Enjoy the company of

others


Smart Weight Loss / Maintenance

• Losing weight can be summed up in three simple steps: 1. Don’t overeat.

2. Replace some of the less-nutritious high-calorie foods you enjoy with more nutritious substitutes.

3. Increase your level of exercise.


Simple vs. Easy

• Simple and easy don’t mean the same thing.

• Determine your healthy BMI & weight.

• Determine your daily calories.

• Exercise at least 3-4 times per week for 30 minutes.


On Dining Out and Blimping Out

• Most restaurants go overboard with fats & oils.

• Servings sizes exceed healthy-eating portions

• Too many people “treat” i.e. overeat themselves when dining out.

• High levels of fat, sugar, and salt make your crave more and eat more.


Exercising: Why Bother?

• We spend most of our day sitting.

• How many hours of TV do we watch daily?– Children watch 3-4– Adults watch 2-3

• When else do we sit?– Internet, computer games,

reading, school, driving, etc.

• Get up and move!


Exercising: Amount You Need

• A sedentary lifestyle increases your risk for:– Becoming overweight– Obesity– Developing a chronic

disease

• How much daily exercise do you need?– Adults: 30 minutes – Kids & teens: 60 minutes


Exercising: Intensity Levels

• What is light?– Walking leisurely, easy

gardening, shopping

• What is moderate?– Bicycling < 10 mi per hour,– Dancing, gardening, lifting

weights

• What is vigorous?– Jogging > 5 mi per hour– Walking very fast– Bicycling > 10 mi per hour


Exercising: Fitting it In

• Can you find 30 – 60 minutes in a 1,440 minute day to exercise?

• Yes, you can. How are you going to fit exercise into your day?– Put exercise into your

normal routine– Find a fun activity– Exercise with a friend– Dedicate smaller amounts

of time throughout the day


How Many Calories Did You Burn?

• How many calories should you eat every day?

• How many calories you burn for each activity? It depends on your:– Age– Gender– Size– Activity level

• Knowledge helps you make healthier food choices

• How long will it take you to burn off a 150-calorie cookie?


Final Thoughts: You Decide

• You give up on finding an easy program, magic pill, or scientific breakthrough.

• You show the backbone and force of character to eat the right types of foods and the right amounts of food.


Final Thoughts: You Take Action

• You make daily (or near daily) exercise a consistent part of your life.

• You provide the will power to do what you now know you have to do.


Any Questions about Nutrition,

Weight, and Exercise?

© 2007 Consumer Jungle Nutrition, Weight & Exercise.

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