healthful lifestyle presentation

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Bernice Tomasso [email protected] Major: Nutrition at Arizona State University Minor: Exercise/ Wellness at Arizona State University

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Page 1: Healthful Lifestyle Presentation

Bernice Tomasso [email protected]: Nutrition at Arizona State University Minor: Exercise/ Wellness at Arizona State University

Page 2: Healthful Lifestyle Presentation

What does it really mean to be “Healthy?”

Taking care of your bodies necessities:-Exercising regularly, staying active, energetic, happy

-Listen to your body: Rest, Hunger, etc. -Consuming a healthful diet to give you energy..-Don’t focus on eating less to lose weight, manage your meals, and exercise.

“Healthful Diet: Moderation, Balance, Variety, and Adequate.” -Expressing your inner feelings, and thought, being honest.

Page 3: Healthful Lifestyle Presentation

Food is in effect a drug.

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of foods you love.

Eating healthy is about feeling great, having more energy, and keeping yourself as healthy as you can.

“It’s not just about what you eat- it’s about how you eat.”

Page 4: Healthful Lifestyle Presentation

Food recommendations:G: 6-11servings

V: 3-5 servings

F: 2-4 servings

M: 2-3 servings

M&B: 2-3servings

Page 5: Healthful Lifestyle Presentation

How to read a label:• Keep your fat consumption about 30-40g a day for

an average person.

• Fiber is one nutrient that we lack and need to have 28-35g a day!

• Protein should be 15-25 g per meal!

Page 6: Healthful Lifestyle Presentation

Why should you eat healthy?

As a teenager, you are nourishing your body with nutrients for development, and bone growth.

Think about it this way; as you age you absorb less nutrients!

Provides your body with nutrients to help give you:Energy, keeps your brain active, muscles working, and strong bones; helps maintain body weight,

lowers risk of developing chronic illnesses, and helping balance illnesses such as diabetes.

There is a difference between eating healthy, and going on a “diet.” ----Most common diet----- “Low-Carbohydrates, or Low Calories” This will make you lose weight fast, but reverses ones metabolism resulting in a serve weight gain once off the low carb, and low calorie diet.

If someone is eating less then 1,200 calories a day…Malnutrition

Page 7: Healthful Lifestyle Presentation

Healthful Planning:1. Plan your meals the day before

2. Cup up your fruits, vegetables (Sunday) for the week.3. Make sure to eat breakfast within on hour of waking up

4. Eat every 3 hours (3 meals, 2 SMALL snacks) -Overeating-5. Read food labels and consume the serving size

6. Limit the processed, and salty foods7. Try to eliminate sugary drinks, and drink at least 8 glasses of water

8. Exercise at least 5 times a week

Page 8: Healthful Lifestyle Presentation

Bone Health: • Low calcium intake during childhood is associated with osteoporosis later in life....The key is prevention;

bones continue to grow strong until age 30

The bone has become fragile and will break easily, because of loss in Calcium.

Eating a healthy diet and physical

activities prevent bone loss!!

“Termites weaken your house like osteoporosis weakens your bones.”

Make sure to consume: adequate calcium and vitamin D intake early on!

ALSO, Protein, magnesium, phosphorus, folate and vitamins A, K and B12 also play an important role in building your bones.

Page 9: Healthful Lifestyle Presentation

Nutrients for bone health!

Page 10: Healthful Lifestyle Presentation

Carbohydrates:Choose healthy carbohydrates and

fiber sources, especially whole grains, for long lasting energy.

In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants.

• Healthy carbs: whole grains, beans, fruits, and vegetables.

• Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

• Unhealthy carbs: white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients.

• Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Look for the words “whole grain” or “100% whole wheat”

Page 11: Healthful Lifestyle Presentation

Protein: Protein gives us the energy to get up and go—and keep

going. • Beans: Black beans, navy

beans, garbanzos, and lentils !!

• Nuts: Almonds, walnuts, pistachios, and pecans.

• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.

• Avoid salted or sugary nuts and refried beans.

• Best Meats: LEAN!!! Chicken, and fish!

• Buy lean cut steaks, and lean ground beef!

Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining

cells, tissues, and organs.

A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and

weaken the heart and respiratory system. 

Page 12: Healthful Lifestyle Presentation

PROTEIN LIMITATIONS: Limit the protein shakes, and the protein bars. (but one a day is okay!)

Too much protein may cause weight gain if not exercising because your body does not store the protein.

Your body does not store protein so when you take in excess protein, your kidneys flush it out through urine!

If you want to make protein shakes: Alternative: (Non-fat Greek Yogurt, fruits)

Page 13: Healthful Lifestyle Presentation

Lipids (FAT):

Nourish your brain, heart and cells, as well as your hair, skin, and nails

-Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia.

Mono-saturated fats: Plant oil: (canola oil, peanut oil, and olive oil, avocado, and nuts.)

Polyunsaturated fats: (omega-3 and Omega 6) found in fatty fish such as salmon, herring mackerel, anchovies, sardines, and fish oil supplements. Also, walnuts, flaxseeds, flaxseed oil, and sunflower.

REDUCE or ELIMINATE in your diet:

Saturated fats: primarily animal sources such as red meat, and whole milk dairy products

Trans fat: found in vegetable shortening, margarines, crackers, candies, cookies, snack foods, chips, fried food, baked goods, and processed foods made with hydrogenated vegetable oils.

Page 14: Healthful Lifestyle Presentation

Sugar:1. Sugar causes energy ups and downs and can cause health and weight problems.2. Large amounts of sugar can be hidden: (pictures)

3. Avoid sugary drinks: Try sparkling water with lemon and splash of fruit juice.

4. Eat naturally sweetened foods:Fruit, and natural peanut butter.

High Fructose Corn Syrup=BAD!How sugar is hidden:Cane sugar or maple syrupCorn sweetener or corn syrup

Honey or molasses Brown rice syrup

Page 15: Healthful Lifestyle Presentation

Type’s of Diets:Vegetarian diets:

Lacto-Vegetarian:

Ovo-Vegetarian:

Pesco-vegetarian:

“Dieting”Short-Term Fasting:May reverses metabolism

Prolonged Fasting: The bodies systems will slow down, and use skeletal, and cardiac muscles for fuel

High-Protein Diets, Low Carbohydrate(Atkins):-Loss of glycogen: taken from organs, for brain.-Loss of water…Scale say’s your lighter. -Rapid Ketone growth… can be TOXIC.• Only good for EXREMELY obese people under

MEDICAL supervision.

Yo-Yo diets: cycles of dieting, and regaining weight. BMR is set lower, making it almost certain they will regain the weigh they just lost. Eventually….BIG!

Page 16: Healthful Lifestyle Presentation

Mindful Health (Staying Positive)

Everyday when you wake up think of 5 positive things that are in your life.

Don’t tell yourself “I am ugly, I am fat”

-Meditation- Find something that relaxes you and focus on that, and practice deep breathing!

Gillen’s Favorite Quote:

“Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind.”

― Dr. Seuss

Page 17: Healthful Lifestyle Presentation

Barbie’s Effect:Height: 6 ft. --Weighs: 100lbs--Waist: 19 in.--Bust: 39in.

“This beautiful doll gives a whole new meaning to the phrase: “if looks could kill.”

• It’s estimated that 8 million people in the United States has an eating disorder, and only 10-15% of them are male. Which leaves the 85- 90% of them to be female.

80% of those females are under the age of 20

If this was a real person…..• No Menstrual cycles.• Bust is too big to hold up• Legs are 50% longer then arms

Did you have a Barbie?

Men: Ken Doll……started off avg. weight….Now he is HUGE!

Page 18: Healthful Lifestyle Presentation

Eating Disorders:1. Anorexia: (Purging or non-purging)

People are obsessed about their weight and the food they eat.

To prevent weight gain or to continue losing weight:-starve themselves or exercise excessively

Anorexia Contact Video: (40 seconds)

http://www.youtube.com/watch?v=qFbYW6bNViw

Complications: Death, anemia, heart problems, absence of periods, bone loss, and kidney problems.Electrolyte abnormalities: low blood potassium, sodium, and chloride.Gastrointestinal problems: constipation, bloating , or nausea.

Megan from Rosewood eating disorder clinic , talked about how an anorexia patient will use every excuse to not eat.

WRESTLERS??

Other disease risk when you have eating disorders:

ereWhen they look in the mirror they see themselves a lot bigger, and they want to be perfect.

Page 19: Healthful Lifestyle Presentation

Eating Disorders:

2. Bulimia: Bulimia is an illness in which a

person binges on food or has regular episodes of overeating and feels a loss of control.

– vomiting or laxative abuse to prevent weight gain.

Complications include:• Constipation• Dehydration• Dental cavities, Decay.• Electrolyte imbalances• Hemorrhoids (from bowel movement)• Pancreatitis: (abdominal pain, chills, vomiting, fever, mild jaundice, nausea, sweating, clammy skin.)

• Swelling of the throat• Tears of the esophagus from too much vomiting

Page 20: Healthful Lifestyle Presentation
Page 21: Healthful Lifestyle Presentation

CYCLE:

1/3-3/4 of all energy is absorbed even after vomiting. 90% of all energy is absorbed when laxatives are used.

Page 22: Healthful Lifestyle Presentation

Eating disorders:

3. Over eaters/ Binge eaters:-Compulsive Overeating: people consume large amounts of food while feeling out of control and powerless to stop.

-Food intake is comforting and releasing hormones that make them “happy.”

-Research shows the hormones released from drug addiction is similar to the binge eating responses. • Typically lasting around two hours long.• Inability to stop eating or control what you’re eating • Rapidly eating large amounts of food• Eating even when you’re full• Hiding or stockpiling food to eat later in secret• Eating normally around others, but gorging when you’re alone• Eating continuously throughout the day, with no planned mealtimes• Eat when not hungry, and eat long after they are full.• Feeling upset during or after eating• They will not “make up” for their overeating

-Some binge eaters can travel to 3 fast foods restaurants before going home, and not even know.

Cycle: Eating to feel better, feeling even worse, and then turning back to food for relief.

Page 23: Healthful Lifestyle Presentation

Eating Disorders:Orthorexia- Obession with eating “Healthy.” Will eat extremely healthy, and exercise a lot. “I don’t eat that, can we go somewhere else.” ( I find it okay to not want to eat fast food.)

Diabulima- Manipulate insulin intake to lose weight or induce purging.

Drunkorexia- Binge drinking but will manipulate calories for drinking. Resulting in binge eating when drunk, because you don’t care when your drunk. Therefore, one will purge themselves at night.

Compulsive exercise: (Over-training) struggles with guilt if they do no exercise.

Muscle Dysmorphia: New form of body image disturbance in

men. A man believes that his body is insufficiently lean or muscular. Substance abuse.

Page 24: Healthful Lifestyle Presentation

Why is Exercise so important?

1. Helps prevent diseases2. Improves stamina (Your

resting heart rate, breathing rate recovers faster.)

3. Strengthens and Tones your muscles, ligaments increased in strength

4. Enhances Flexibility 5. Control Weight6. Improves quality of life:

reduces stress, lifts mood, helps you sleep better!

7. Releases hormones: Endorphins.

Page 25: Healthful Lifestyle Presentation

(BMI) Body Mass Index: is a number based on a person's weight and

height that provides a way to estimate the effect of weight on health.

• If your BMI is less than 18.5, you are in the underweight category

• If your BMI is between 19 and 24.9, you are in the recommended weight range for your height..

• If your BMI is 25 to 29.9, you are in the overweight category..

• If your BMI is 30 or higher, you're in the obese category..

Calculated: (pounds X 700) / (inches squared) Note: not always right……My BMI says I am 33( & I AM NOT OBESE!!)

Why? MUSCLE Weighs more then fat!! Woohoo!

Page 26: Healthful Lifestyle Presentation

BMR: The amount of calories you expand at complete rest. temperature, and growth. RMR: plus

daily activities.

daily

Yo-Yo diet Decreases!

Page 27: Healthful Lifestyle Presentation

A fast way to measure if you are at risk:

Whether a person loses or gains weight

depends on energy intake versus energy

expenditure…Males: Kg weight X 1.0 kcal X 24 hr

Females: Kg weight X 0.9 kcal X 24 hr

Easy estimate of BMR

Page 28: Healthful Lifestyle Presentation

Overview of Body Composition:

DXA: differentiate of bone tissue,

lean tissue, and adipose tissue.

Air Displacement

“Pinching” a persons fold of

skin. Needs skilled

Technician.

Hydrostatic: Amount of water that displaces when completely submerged into the water. FAT tissue is less dense than

muscle or bone tissue. Therefore, it can be

computed by comparing underwater and out-of-water

weights. BIA: a very low

electrical current through a persons body, as the lean

mass has more water, the rate at which

electricity is conducted is the

indication of their lean body mass and body

fat.

Page 29: Healthful Lifestyle Presentation

Weight Loss Strategies:

1. Eat smaller portions, following serving size on labels.

2. Reduce energy dense foods3. Consume low glycemic carbohydrates. Ex.

Chose old fashion oatmeal, over instant. 4. Avoid high fructose corn syrup 5. Sleep at least 7-8 hours a night6. Aerobic exercise burns more fat

Page 30: Healthful Lifestyle Presentation

Minerals and Vitamins

OMEGA-3: Walnuts, Pumpkin seeds, Flax seed oil, canola oil, wheat germ, nuts, tuna, and soybeans.•IRON: Brown rice, whole wheat bread, Dark leafy greens, spinach, broccoli, green beans, Brussels sprouts, beans, like kidney, lentils, black eye, chick peas, soybeans, tofu, dried fruit: apricots, figs, dates pumpkin seeds, almonds. •FIBER: Wheat bran cereal, tomatoes, broccoli, kidney beans, Apricots, almonds, black beans, whole wheat bread, avocado, walnuts, flax seeds, garbanzo beans, strawberries, raspberries, pears, bananas.•POTASSIUM (Vitamin-K): Dried apricots, orange juice, papaya, bananas, honey dew melon, Tomatoes, lima beans, sweet potatoes, kidney beans, yogurt, and salmon. •FOLATE: leafy greens, asparagus, avocados, bananas, beans, broccoli, crab, chicken, eggs, fish, turkey, spinach, strawberries, cabbage, Brussels sprouts. •VITAMIN-B12: grains, milk, fish, starchy vegetables.•CALCIUM: Cauliflower, water cress, Brussels sprouts, kale (Dark green leaf), milk, and calcium enriched soy milk, tofu, cheese, non-fat yogurt.•VITAMIN- D: salmon, tuna, egg yolks, some cereals, and the sun light! •MAGNESIUM: green leafy vegetables, whole grains, nuts, seeds, seafood, beans, dairy, mineral water.

Page 31: Healthful Lifestyle Presentation

How many fruits, and veggies do you know?

1. 2. 5. 6.

3. 4. 7. 8. Hint: Not blueberries

Page 32: Healthful Lifestyle Presentation

ANSWERS:

Brussels Sprouts: has some protein, vitamin-A, potassium, Calcium, fiber (3-5g per cup). Prevent cancerous diseases.

Kale: KING of greens, antioxidant, calcium, fiber, vitamin-a etc.

Butternut Squash: antioxidant, vitamin-C, potassium, fiber, vitamin b-6, and important for bone health.

Pomegranate: rich in antioxidants, it can keep bad cholesterol (LDL) from oxidizing and prevents many diseases, and cleanses your body.

Honey Dew Melon: great Vitamin-C source

Bok Choy: high in vitamin-A, vitamin-C, beta-carotene, calcium and dietary fiber.

Acai Berry: Top Antioxidant, Acai has a strong fiber profile, and vitamins and minerals.

-benefits of antioxidant: include anti-aging, stronger immune system, reduce risk of cancers and heart diseases.

Page 33: Healthful Lifestyle Presentation

Good Resources to help calculate daily calories and calorie needs:

www.myfitnesspal.comhttp://www.mypyramidtracker.gov/planner/

http://www.mypyramidtracker.gov/

Page 34: Healthful Lifestyle Presentation

Bibliography: "Easy Tips for Planning a Healthy Diet & Sticking to It." Helpguide.org: Expert, Ad-free Articles Help Empower You

with Knowledge, Support & Hope. Web. 13 Nov. 2011. <http://www.helpguide.org/life/healthy_eating_diet.htm>.

Page 35: Healthful Lifestyle Presentation

Oatmeal: Contains soluble fiber, which reduces your LDL (bad Cholesterol). 

Eat ½ cup a day and add fruits, like bananas, apples, raspberries, blueberries; that will add more fiber!

Garlic:  

Is a rich antioxidant; therefore, eat a clove in your meals when you are sick and it will help your immune system, lowers blood pressure and BAD cholesterol.

Fish: Salmon, Halibut, Herring, and Albacore Tuna.

Eating fish can be heart healthy because of high levels of omega-3 fatty acids, which can reduce blood pressure, and risk of blood clots. Fish is Recommended 2 servings a week.

Dark Leafy Greens: Kale, Spinach, asparagus, mixed greens, sprouts.

Rich in Iron, Calcium, Potassium, Vitamin c, e, and b. Best of all LOW in CARBS! Kale is great for lowering cholesterol and a supports detoxification of the body’s system.

Sweet Potatoes (Complex Carbohydrate)

Rich in Vitamin A, and C; which are powerful antioxidants, helps lower blood pressure, Great for people involved in heavy muscular work because the food is so high in minerals and vitamins.

Olive oil, Canola Oil: Olive Oil contains a mix of antioxidants that can lower your “bad cholesterol” Use instead of butter! 1 tbsp. a day!

Vegetables: Tomatoes, Broccoli, zucchini, cucumbers, butternut squash.

Vegetables have anti-oxidants, minerals, and phyto-chemicals that help lower blood pressure, cholesterol etc.

Fruits: Blueberries, apples, raspberries, etc.: Also, Dried fruit is great in moderation!

Great for vitamins, minerals, antioxidant, prevents many different illnesses!

Nuts:Walnuts, Almonds, pine nuts, pistachio, pecans and other nuts reduce blood cholesterol.

These nuts are rich in polyunsaturated fatty acids, keeping blood vessels healthy. Just make sure you aren’t eating nuts coated in salts and sugars. Nuts are HIGH in calories, so a handful is enough!

Eggs: Substitute for egg whites which contain no

Egg whites have no cholesterol; it’s in the yolk!