small changes big difference€¦ · recipe modification •use spices, herbs, and/or lemon juice...
TRANSCRIPT
![Page 1: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/1.jpg)
Small Changes – Big Difference
Beth Ask, MHA, RDN, CHWC
September 20, 2017
![Page 2: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/2.jpg)
What Changes do You Want to Make?
Why?
• Weight control?
• Healthier recipes?
• Be more active?
• Manage stress better?
• I want to: feel better,
• not get so winded
• play with my kids,
grandkids
• feel better in my
clothes
• enjoy my retirement
• get off medication……
![Page 3: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/3.jpg)
Weight and Your Health
• Health risks of overweight and obesity:
• Cardiovascular diseases, mainly heart disease and stroke
• Diabetes
• Osteoarthritis
• Some cancers (including endometrial, breast, ovarian,
prostate, liver, gallbladder, and colon)
• Lung function/respiratory disease (asthma, sleep apnea)
• Depression
• Quality of life
![Page 4: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/4.jpg)
How Can I Manage My
Weight?
![Page 5: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/5.jpg)
How Can I Manage My Weight?
![Page 6: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/6.jpg)
Weight Management
• Measure your servings
• Weigh your meats
• Keep a food diary
![Page 7: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/7.jpg)
Weight Management
• Read the food label, including
ingredient list
![Page 8: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/8.jpg)
Portion Distortion
![Page 9: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/9.jpg)
Portion Distortion
![Page 10: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/10.jpg)
Recipe Modification
• Use spices, herbs, and/or lemon juice rather than butter or
margarine on veggies
• Replace sour cream with low-fat sour cream or non-fat
yogurt
• Reduce sugar in baking
• 2% or skim milk instead of whole
• Change cooking technique: bake instead of fry, sauté in
broth instead of oil
• Use a reduced fat alternative: lighter cheeses, salad
dressings, yogurts
• Try whole wheat pasta, bread, rice
![Page 11: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/11.jpg)
Fit in Activity
Exercise does not have to be difficult!
![Page 12: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/12.jpg)
Fit in Activity
Add exercise you are comfortable with!
![Page 13: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/13.jpg)
Fit in Activity
![Page 14: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/14.jpg)
Set “SMART” Goals
• “SMART” goals are:
• S = Specific
• M = Measureable
• A = Action-oriented
• R = Realistic
• T = Time-lined
![Page 15: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/15.jpg)
Set “SMART” Goals
The 4 “W”s:
• WHAT: What is it that you want to do? (i.e.,
start walking)
• WHEN: When will you do it? For how long?
When will you begin?
• WHERE: Where will you do it?
• WHO: Who will I do this with (if anyone)?
![Page 16: Small Changes Big Difference€¦ · Recipe Modification •Use spices, herbs, and/or lemon juice rather than butter or margarine on veggies •Replace sour cream with low-fat sour](https://reader033.vdocument.in/reader033/viewer/2022052408/5f06cf357e708231d419d824/html5/thumbnails/16.jpg)
Small Changes – Big Difference
“The only person you should try to do better
than is the person you were yesterday.”
What changes will YOU make?