fitness & nutrition by the book presented by: bill byron, health & safety advisor

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


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…


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…


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…


• 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…


• 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

http://www.muschealth.com/bin/r/t/womanwithweights.jpg

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


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

http://www.babyhomepages.net/gryphon/baby_pics/ThanksBirthdayGiving118.jpg


Cheeseburger


257 calories!

Today20 Years Ago

http://www.mcdonalds.com/content/us/en/food/full_menu/sandwiches/cheeseburger/_jcr_content/genericpagecontent/columncontrol/columncontrol%20column2/everything/image.img.png/1273787024058.png


How long would you have to lift weights to burn about 257 calories*?


1 hour and 30 minutes

Pepperoni Pizza

20 Years Ago Today



350 calories!


How long would you have to golf – walking and carrying clubs – to burn about 350 cal*?


1 hour

Larger portions add up

3,500 calories = 1 pound



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!

http://www.youtube.com/watch_popup?v=2lXh2n0aPyw&vq=large

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

fitness & nutrition by the book presented by: bill byron, health & safety advisor

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