Weight Management A Mindful Approach Presenters: Kim Jordan, RD, CD, CNSD.
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Transcript of Weight Management A Mindful Approach Presenters: Kim Jordan, RD, CD, CNSD.
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Weight Management
A Mindful Approach
Presenters:Kim Jordan, RD, CD, CNSD
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Similar Strategies for
Cancer Prevention:
Eat mostly plant based foods, which are low in energy density
Be physically active Maintain a healthy
weight (via steps one and two, plus portion control)
Weight Loss:
Eat mostly plant based foods, which are low in energy density
Be physically active Reduce portion
sizes
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Why a Plant based diet?
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Why a Plant based diet?
Naturally low in fat Naturally high in fiber Naturally high in fluid Low calorie/fat AND high bulk Bulk = Full, satiey center switches off
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Fat
Type counts Quality matters Amount counts
Too much of a good thing is still bad
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Fat: Snack Choices?
Granola bar (1 oz) 5 gm fat Snickers bar (2 oz) 14 Potato chips (1 oz) 10 Almonds (~22 nuts) 15 String cheese (1 oz) 5 Peanut butter (2 T) 16 Apple 0.5
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Fat: Dinner Choices?
Baked chicken breast (3 oz) 7 gm fat Macaroni and Cheese (1 c) 7 Pizza (slice) 10 Burrito (5 oz) 8 Salmon (3 oz) 6 to 12 Lasagna (13 oz) 9 to 30 Tofu (1/5 block) 6 Chicken teriyaki (9.5 oz) 6 Big Mac 34 Chicken strips (McDonalds) 55 Pepperidge Farm Chicken Pot Pie 64 On the Border Grande Taco Salad with Beef 102
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Fat: “Worst Foods” Outback Steakhouse Aussie Fries with
Ranch Dressing 2,900 calories 182 gm fat
Chipotle Mexican Grilled Chicken Burrito 1179 calories 47 gm fat
Quiznos Classic Italian Sandwich 1528 calories 92 gm fat
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Fat: “Healthy Foods that Aren’t”
Bran muffins Chicken Caesar salad Tuna melt sandwich Chicken wrap Turkey burger Granola bars Pasta salads
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Fiber Typically low in our diets Low fiber results in high calorie intake:
5# of food used to = ~2,500 to 3,000 calories
Now 5# of food = ~9,000 to 10,000 calories
Higher intake of processed foods is responsible for low fiber intake
Shoot for 25 to 35 gm daily – gradually
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Fiber Apple (1 average) 5-6 gms Whole grain bread 2-3 gms Sprouted wheat bread 5-6 gms Garbanzo Beans (1/2 c) 5 gms Chocolate bar (2.6 oz bar) ~5 gms Granola bar ~2 gms Potato chips (~10 chips) ~1.5 gms Almonds (~22 nuts) 3.3 gms Broccoli (1/2 cup ckd) ~ 3 gms
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Fresh “Untampered with” Looks like it came out of a tree or out of the
ground Don’t buy a food that contains more than 5
ingredients Found in:
Produce aisle Frozen aisle Canned legumes Farmers markets…
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Fresh
Best to buy organic – “the dirty dozen”: Apples Bell peppers Celery Cherries Imported grapes Nectarines Peaches Pears Potatoes Raspberries Spinach Strawberries
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Fresh
Not as important to buy organic: Asparagus Avocados Bananas Broccoli Cauliflower Corn Kiwi Mangos Pineapples Onions Papayas Peas
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Fresh (think plants!) Usually contain
less calories than processed foodsMore fluids “More fiber “Better fats—both type and amount
A variety of colorful fruits and vegetables provides many phytonutrients which can enhance your health
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Fluids (Think Your Drink!)
Often overlooked We consume 450 calories per day from
fluids – can result in a 23 pound weight gain per year………….
Lack of hydration can result in: Headaches… Low energy level Overeating Nausea
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Fluids: Think Your Drink!
Minimize intake of calorie-dense fluids: Smoothies Juices Frappuccinos… Soda pop
Best choices: Water Weak teas Minimal caloric fluids Non-carbonated
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Fluids – Can be Calorie Dense
Starbucks Peppermint White Chocolate Latte 600 calories 22 gm fat
Starbucks Venti Strawberries and Crème Frappuccino (20 oz) 750 calories 120 gm sugar
Jamba Juice Chocolate Moo’d Power Smoothie 900 calories 10 gm fat 183 gm carbohydrates
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Fluids – Read the Label
Honest Green Dragon Tea (16 0z) 60 calories 10 gm sugar
Arizona Iced Tea with Lemon (16 oz) 200 calories 25 gm sugar
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Fluids
Calculate your fluid requirements: Weight in pounds / 2 = ounces per day
Check your skin!!!!
Look at your urine Should be pale yellow
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Fitness We need to walk:
110 minutes to burn off large taco 72 minutes 1 cup potato salad 49 minutes ½ cup raisins 39 minutes bagel 33 minutes plain donut 31 minutes 12 oz beer 30 minutes 2 Tbsp blue cheese dressing 12 minutes apple 22 minutes 1 Tbsp vegetable oil OR
mayo OR 1 oz cheddar cheese
12 minutes apple 4 minutes ½ cup carrots