Fitness & Nutrition by the BookPresented by: Bill Byron, Health & Safety Advisor
Session Objectives
You will better understand :
What our history is with food & exercise
Benefits of being physically active
Why you should eat healthy
How to maintain for a better - Quality Of Life
History Lesson
Average American spent most of the day preparing meals and gathering, growing & harvesting
1900
1st fast food restaurant – White Castle
1921
McDonald’s introduces the “Speedy Service System” – 2010 revenue, $24.075 billion
1940
The IBM 5100, first portable computer
1975
The big explosion in 'outsourcing‘ for overseas manual labor
1990’s
Americans want it now; faster with less effort
2000’s
– Prevent illness and disease
– Reduce medical bills– Feel more energetic– Look better– Live a longer,
happier life - QOL
Benefits of Fitness & Nutrition
Fitness & Nutrition by the Book
“Excess body weight does not suddenly appear; it tends to creep up on you. It is a gradual process that takes months, years
and decades. If you gain only a little weight every year, it doesn’t take too many years
before you become obese.” – Steven G. Aldana, PH. D.
More than 60% of American adults do not get enough physical activity
to provide health benefits.Source: Center for Disease Control
Did You Know?
• For good health, trying to lose or maintain weight
• Only way to maintain weight loss is to be engaged in regular physical activity and maintain a healthy diet
• Reduces the risk of cardiovascular disease and diabetes
Source: WELCOA
Why is Physical Activity Important?
Increased strength of bones, muscles and connective tissue Decrease fat mass Decrease resting heart rate, blood pressure & cholesterol More energy (sleep better) Increase flexibility Reduce anxiety
Benefits of Physical Activity
Healthy weight achievement Increased metabolismEnhanced quality of lifeBoost immune systemMental health
More Benefits
Cardiovascular diseaseHigh blood pressureHigh cholesterolAdult-onset diabetesOsteoporosisRisk for colon cancerObesity
Therefore, we reduce our risk of:
Who Can Benefit From Physical Activity?
Everyone!
Target Area
Be Physically Active
Be Physically Active
Frequency: 3+ workouts per week
Intensity:
- Maximum Heart Rate
- Rate of Perceived Exertion
- Talk Test
Time: 3-5 minute warm up, 20-60 minutes in specified heart rate zone, cool down
Type: Walking, jogging, cycling, hiking, dancing, etc.
Use the F.I.T.T Principle…
Be Physically Active
Maximum Heart Rate (MHR)Work out between a range of 65%-85% MHR
→To calculate MHR = [220-Age]
→To calculate the range of your exercise intensity, multiply your MHR by .65 and .85
Your goal is to work out at a
recommended range of
65%-85% of your
maximum heart rate
Calculate your level of intensity…
Be Physically Active
1 = Sitting in a chair2 = Easy walk3 = Warm-up for exercise4 = Brisk walk5 = Exerting but I can do this for an hour6 = Challenging myself and can only do this for
another 30 minutes 7 = Working hard and can probably only go for
another 15 minutes 8 = Breathing heavy through an open mouth
and could do this for 5 more minutes 9 = Out of breath but could probably do this
for another 30 seconds to 2 minutes 10 =I have to stop
Work out between 5 and 8
Rate your perceived exertion…
Be Physically Active
• Set up a treadmill or stationary bike in front of the TV
• Make use of your lunch break• Stretch at your desk • Park your car farther away at the
grocery store or work• Take the stairs instead of the
elevator
Fit exercise in…
Be Physically Active
• Write workout time into your calendar• Do chores like mowing the lawn, raking
leaves, or gardening• Walk/run the dog, increasing time and
speed little by little• Wake up 30 minutes earlier and get an
early morning workout• I’m bored – spice up your routine
Fit exercise in cont.…
What is the best exercise?
Anything that gets you moving!
Muscular Flexibility
Aerobic
Components of Physical Fitness
Running, walking, cross country skiing, bicycling
Aerobic Fitness
Muscular Fitness
Weight Lifting, Push-Ups, Body Weight & DVDs
Flexibility
Stretching, warm-up & cool-down
Yoga, Pilates, Tai Chi
• Reduce stress• Increase strength• Increase flexibility• Increase energy
Exercise Your Body & Mind
• U.S. Surgeon General, CDCP, American College of Sports Medicine recommends: Minimum of 30 minutes Moderate-intense physical activity Most days of the week.
How Much Exercise Do I Need?
Lack of Energy
Social Influence
Lack of Time
Overcoming Those Barriers….
Those who think they do not have time for bodily exercise will sooner or later
have to find time for illness. ~Edward Stanley
Stay Motivated!
There are 1440 minutes in every day...
Schedule 30 of them for physical activity.
Making Physical Activity a Part of Your Life
QUESTIONSANY
1 The Evolution of the Plate
2 Accessibility to Fast Food
3 Processed Foods
4 Food Claims
5 SERVING SIZES
A Nutrition History Lesson
Evolution of the Plate
• Pre - 1970s– 8 to 9 inch plates
• Today– 12 inches
• Americans average more than 4 fast food meals per week
• People who consume fast food regularly had a higher intake of energy (calories) from fat, saturated fat, sodium and carbonated soft drinks
Accessibility to Fast Food
So, instead of eating these…
Try these…
What’s on Your Plate?
What Can We Do to Eat Better?Keep it S.I.M.P.L.E.
The Right Carbohydrates• Immediate energy source for the body• Fruits, vegetables, legumes & whole grain
Skip the Processed Carbs
White Bread
“like eating a candy bar!”
=• High glycemic foods create spikes in the insulin
response, which leads to a crash in your glucose level
• When glucose dips the brain starves and screams for glucose
Healthy Grains
Why?– Rich source of intact vitamins and
minerals– Packed with more FIBER!– Provide energy for your body– Can help reduce cravings and
blood sugar spikes
Healthy Grains
Instead of Choose
White flour ½ white, ½ wheat
White rice Brown or wild rice, whole wheat couscous, quinoa, bulgur, barley
Dry bread crumbs Panko bread crumbs, crushed bran cereal or rolled oats
Enriched pasta Whole wheat pasta
Rice or sugar cereals Whole wheat, bran, oat bran or oat based cereals
Instant oatmeal Steel cut oatmeal
Include a Handful of Nuts
• Flavor, health and enjoyment in one bite• Commonly eaten food in societies that live the
longest• A palm full per day
More Water, Please…
• We need approximately eight 8 oz glasses of water a day (64 ounces)
• The human body can live weeks with out food, but only a few days with out water
Pass on the… Trans & Sat. Fats
• Instead enjoy monounsaturated fats (i.e. olive oil, canola oil, avocados)
• Limit red meat to 2 servings per week• Include omega-3 fatty acids (i.e. fatty fish, walnuts,
omega-3 eggs, whole soy foods)
FAT
Trans Fats- Raises LDL “lousy” cholesterol and triglycerides- Increases risk of chronic diseases- Decreases HDL
Saturated Fats- Raises LDL
“lousy” cholesterol and triglycerides- Increases risk of chronic diseases
Unsaturated Fats- Improves LDL-cholesterol, triglycerides, HDL-cholesterol- Reduces risk of chronic
disease
Types of Fat
Healthy Fat Substitutes
Instead of Choose
Powdered creamers Low-fat creamers
Full fat dairy Low-fat dairy
Cheddar or hard cheeses Low-fat cheeses
Heavy cream Evaporated skim milk, low-fat cream or fat-free whipped cream
Ricotta cheese Fat free ricotta or cottage cheese
Eggs Egg whites or egg substitute
Butter Smart balance or similar spreads without trans fats
Regular mayonnaise Fat-free mayo, low fat sour cream, canola oil based mayo
Lots of Fruits & Veggies
• Loaded with nutrients• Deeper the color, the better for you• There is no limit
Proteins • Building block for the body• Keep your dairy low-fat• Good sources: Skinless chicken, low-fat dairy products,
fish, beans, whole soy foods, egg whites
Eat Lean Protein
Grocery Store Tips
• Fruits
• Meats
• Vegetables
• Dairy
• Whole Grain Bread
Perimeter Shop
Healthy Snacking Options
Healthy Snacking Options
Instead of Choose
Chips Baked chips, soy crisps, or whole grain crackers
Fatty or refined side dishes Vegetables or side salad
Iceberg lettuce Dark leafy greens (spinach, arugula)
Dried fruit and juice Raw, whole fruit
Creamy salad dressings Olive oil based or vinaigrette dressings
Croutons and bacon bits Nuts and fruit on salads
Process peanut butter Natural peanut butter or almond butter
Portion Distortion
Larger portions add up
100 extra calories per
day
10 pound weight gain
per year
Maintaining a healthy weight is a balancing actCalories In = Calories Out
Maintaining a healthy weight is a balancing actCalories In = Calories Out
Guess the calorie difference!Guess the calorie difference!
Bagel
350 calories 140 calories
210 calories!
20 Years Ago
3-inch diameter
Today
6-inch diameter
*Based on 130-pound person
How long would you have to rake leaves to burn about 210 calories*?
Increased size: 210 MORE calories
50 minutes
Guess the calorie difference!Guess the calorie difference!
Cheeseburger
590 calories 333 calories
257 calories!
Today20 Years Ago
*Based on 130-pound person
How long would you have to lift weights to burn about 257 calories*?
Increased size: 257 MORE calories
1 hour and 30 minutes
Pepperoni Pizza
20 Years Ago Today
500 calories 850 calories
Guess the calorie difference!Guess the calorie difference!
350 calories!
*Based on 160-pound person
How long would you have to golf – walking and carrying clubs – to burn about 350 cal*?
Increased size: 350 MORE calories
1 hour
Larger portions add up
3,500 calories = 1 pound
Maintaining a healthy weight is a balancing actCalories In = Calories Out
Maintaining a healthy weight is a balancing actCalories In = Calories Out
Eat Healthy
What is a calorie?• Energy supplied by food and burned during activity• Basal Metabolic Rate = the amount of energy (calories) your body needs
to function every day
http://health.discovery.com/centers/heart/basal/basal.html
Weight loss = creating a calorie deficit• Burn more calories than you consume• Creating a 3500 calorie deficit per week is equal to one pound of fat loss• Combination of diet + exercise
Eat the right amount of calories…
Target Areas
Maintain for QOL
Maintain for QOL
80/20 Rule
Maintain for QOL
Attitude affects both your physical and emotional health
Maintain a positive attitude
A well-balanced life promotes wellness
Balance work, family, social life, and your individual needs
Create an Action Plan:1. Decide what you want (your goal)2. Visualize achieving this goal3. Write it down4. Include details 5. Reread it often6. Reward yourself
“There is no easy way out. If there were, I would have bought it. And believe me, it would be one of my favorite things.” Oprah Winfrey
Ok, Now What?
Behavior Change!
Resources
Fat Secret
http://www.fatsecret.com
http://www.calorieking.com
Calorie King
• NH Local Government Center www.nhlgc.org• US Department of Agriculture www.mypyramid.gov• Centers For Disease Control www.cdc.gov• The Way To Eat www.thewaytoeat.net • The National Women’s Health Information Center
www.4women.gov• The May Clinic www.MayoClinic.com • National Cancer Institute www.cancer.gov • National Osteoporosis Foundation www.nof.org
Websites
QUESTIONSANY
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