I dare someone to do it in 6 hours

Eating for a

Healthier you GEHP 3000

Well-Being and Quality Of

Life

 This power point was created by Cali Harris and modified by me.

 Here, in addition to the information, you will see some links to short videos that may be useful for you. You don’t have to watch them if you don't want to.

 Even thoug is based on facts from Canada, it is also applicable to other countries.

What is Nutrition?  “The study of foods, their nutrients and

other chemical components, and the

effects of food components on health.

Why Study Nutrition? What’s

Wrong With How We Eat?

 Obesity and Health: In Canada, more

than 6 million people between 20 to 64

years old are overweight and another 2.8

million are obese!

 The Risks of Obesity Video

And what about the beverages we drink?

Health Risks Associated with

Obesity!  Type 2 diabetes, chronic inflammation,

metabolic syndrome, hypertension, stroke,

elevated cholesterol, low HDL-cholesterol

levels, heart disease, certain cancers,

gallbladder disease, shortened life

expectancy, discrimination, depression,

infertility, accidents, skin disorders, sleep

disorders, higher rates of suicide and

bullying.

What in the World is BMI and

Should I Care?

 BMI and Obesity

It’s All About Apples and

Pears… Your Shape Can

Indicate Health Risks!

Apples vs. Pears Visceral and

Subcutaneous Fat!

The Six Categories of Nutrients

 1. Carbohydrates

 a single sugar molecule (glucose,

lactose, sucrose) or a chain of sugars

(starches and fiber).

 provide our body with energy

 The only food the fuels our brain!

2. Proteins

 Substances in food made up of a chain of

amino acids.

 Out of the 20 amino acids in proteins, 9

are essential meaning our body can’t

make them and we must get them from

our diet.

3. Fats  Substances in food that are soluble in fat and not

water.

 Saturated Fats: mainly found in animal products, solid at room temperature (meat, butter, cheese, palm and coconut oils).

 Unsaturated Fats: mainly found in plant products (vegetable oil, nuts, seeds, fish).

 Essential Fatty Acids: Omega 3’s and Omega 6’s

 Trans Fat: a type of unsaturated fat, usually called “hydrogenated oils”, found in pastry, shortening, margarine and some oils that increases your risk of heart disease.

 Cholesterol: a colorless liquid found in animals but not plants, it can be made by our liver too (HDL + LDL)

4. Vitamins

 Chemical substances found in food that

perform specific functions in the body.

 We need 13 different types of vitamins to

stay healthy.

5. Minerals

 Chemical substances that make up the

“ash” that remains when food is

completely burned.

 We need 15 different minerals in our diet.

6. Water

 Essential for life!

 Most adults need about 11(women)-15

(men)cups of water each day from food

and fluids.

 This is about 2.5 litres for women and 3.5

litres for men.

Other Substances in Food  Phytocemicals: they are chemicals in food

that provide color and flavor but perfrom important functions in our body too.

 Red = lycopene

 Blue = anthocyanins

 Dark yellow = beta-carotene

 There are many more that include every color we see in food!

 Phytocemicals act as antioxidents, which can prevent cancers and are great for our health.

Essential Nutrients! Things We

MUST Get From Our Diet!

 Vitamins: biotin, folate, niacin (B3), pantothenic acid, riboflavin (B2), thiamin (B1), vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, vitamin K.

 Minerals: calcium, chloride, chromium, copper, flouride, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium and zinc.

 Water, Carbohydrates, Fats and Proteins!

What Happens When We Don’t Get

Enough Essentials?

 “The Age of Discovery” the 15th Century

World… and even up until WW1

 Scurvy: lack of vitamin C, may a week to

three months to develop depending on

the body’s stores.

 Effects: joint pain, teeth loss, nausea,

extreme fatigue and if untreated, death.

What is a Calorie?

 A unit of measure, of the amount of

energy supplied by food.

 Specifically a calorie is the amount of

energy needed to raise the temperature

of 4 cups of water 1 degree Celsius.

3 Ways to Understand Caloric

Balance … How Weight Loss

and Gain Work  Factors that Influence the Scales:

 1. Our Metabolism (genetic)

 2. What We Intake (what we eat)

 3. What We Output (what we burn

through movement)

If INPUT and OUTPUT are equal we

MAINTAIN our weight.

1. Metabolism  Think of this like your own personal scale –

it is given to your at birth and it may be

balanced naturally or tipped slightly one

way or the other.

 What kind of metabolism do you have?

 You can help out your metabolism by

doing things like eating regularly and

having breakfast!

2. What we INTAKE or eat.

 Fat has 9 cal/g

 Carbohydrates has 4 cal/g

 Protein has 4 cal/g

 Alcohol has 7 cal/g

 Solve the following problem using an

example from a food label…

2. INTAKE: Now that We Know the

Basics: How Can We Understand

Food Labels?

Recommended Daily Break

Down ….

 60% of our calories comes from carbs

 25% of our calories from fats

 15% of our calories from protein

 With a 2000 calorie diet that is:

 1200 calories from carbs (200 g)

 500 calories from fat (55 g)

 300 calories from protein (75 g)

What Do You Mean ZERO

Calories? Sugar free? Is it

Good For Me?

 Coke Zero, “Diet”, “Sugar

Free”

 What other products

besides pop claim these

things?

 What is “aspartame?’

 Is it good for me?

 What other ingredients

should I watch out for?

How Many Calories Do I Need

a Day?

 1. Basal Metabolism = multiply your body weight in pounds by ten

 Ex. 130 x 10 = 1300

 2. Physical Activity = basal metabolism calories by 0.30 (based on low activity)

 Ex. 1300 x 0.30 = 390

 3. Dietary Thermogenesis = add calories needed for basal metabolism and physical activity and multiply by 0.10

 Ex. 1300 + 390 x 0.10 = 169

 Total Calorie Needs = basal metabolism + physical activity + thermogenesis

 1300 + 390 + 169 = 1859 calories per day

Example: 130 pound, inactive woman

3. OUTPUT – what we burn…

 Activity = Output

 How active we are determines the amount of calorie deficit that we have

 Average Calories Burned Per Pound/Hr

 Walking = 2.7 lb/h

 Jogging = 5.2 lb/h

 Running = 7.8 lb/h

 Cycling = 3.4 lb/h

 Skating = 2.4 lb/ hr

 Skipping = 4.8 lb/hr

 Weight Lifting = 2.9 lb/hr

 Swimming = 3.0 lb/hr

 Cross Country Skiing = 6.7 lb/hr

 Dancing = 4.3 lb/hr

 Volleyball = 3.8 lb/hr

 Football = 4.3 lb/hr

 Soccer = 5.3 lb/hr

So… How Many Calories Do

You Need?

 Use your caloric need and then add your activity needs if you want to maintain your healthy weight.

 If you unbalanced (you are gaining unnecessary weight, have weight to lose, or are losing too much weight) try to balance your scales.

 I pound of fat stored in the body is equal to 3500 calories.

Healthy Weight Loss?

 First question to ask yourself – Why do I want to lose weight?

 1. Diets and Fads… do they work?  South Beach vs. Atkins

 2. Weight loss supplements  How to Spot a Phony: list all the red flags you

hear in this video…

 Supplements and Pills

 Laxatives

 3. Miracle Products  The Ab Belt! Amazing!

 4. Surgery  Gastric Bypass Surgery

The Quick Fix … or Not.  Be aware of things that claim things like the following:  “Quick”, “easy”, “painless”  Never seen before on TV  Price reduced, especially for this limited offer

 “Safe”, no surgery needed!  Isolated body weight loss  “Natural”, “Healthy”  Number One Seller  Millions are doing it!  You can trust it!

 Risk free  Bashing other products like them  Lots of fine print running at the end of the commercial…  Bazaar looking before and after photos  Overly “medical” ads (scientific word, “doctors”)

Becoming Consumed by

Weight Loss at a Huge Cost

 Depression

 Bulimia

 Anorexia

 “Bigorexia”

 Pica

 Obsessive Exercise

 Suicidal Thoughts

 Media Messages

 The Mentality of Eating Disorders

 Taryn's Story  http://howtobecomeanorexic.org/

http://www.nedic.ca/knowthefacts/statistics.shtml

The Healthy Way  NEVER make your deficit more than 3500

calories TOTAL a week which is more than 500

calories a day, if your body thinks it is starving

you will go into survival mode where you store

everything you eat! Dieters gain more weight

over their lifetime than those who don’t!

 Eat a balanced diet, cut the junk and replace

extreme dieting with healthy foods and

exercise. Take out calorie empty foods.

 Know that it is not going to be “easy” it will take

some work!

 Embrace your shape and be good to your

body!

What is Your Diet Like?  1. Let’s analyze our nutritional analysis

sheet

 - caloric intake

 - variety of colors and foods

 - healthy foods vs. unhealthy foods

 - are you balanced?

 2. Nutrition Now Sheets

OK … So What Is a Healthy

Diet? Add More!

 Water!

 Proper portions

 Eat a VARIETY of foods with a VARIETY of colors – at least one orange and one leafy green vegetable every day.

 Lots of fruit and vegetables.

 Watch your carbohydrates: whole grains are key!

 Fish and lean proteins

Cut Out!  Calorie empty,

prepackaged foods.

 Fasting and binging

 Sugary foods and added sugar.

 Salt! We need less than 2000 g per day! (A Quizno’s Italian sub as 4200 g!)

 White carbs that are essentially sugar!

 Large amounts of liquid calories (juice, pop, etc)

 Fake sugars like aspartame, sucralose and “calorie free”/”sugar free” substances.

Portions

 Alberta Nutrition

Guidelines

 www.healthyalbe

rta.com

Empty Calories… What You

Should Know!

 It is important to realize how your brain and stomach interact. When eating foods with low or no nutrients our brain tells our stomach we are not full (because we are not getting what we need).

 Empty Calories are foods with little or no nutrients that essentially have no purpose in our diet…

 Examples?

The amount of fat & sugar is what’s important!

What about the foods we eat?

Nutrient Density vs. Calorie Density

Healthy Exercise

 Elevate your heart rate every day!

 Things as simple as cleaning, walking more and taking the stairs are great places to start.

 Add weight training to help with changes in body composition.

 Always make sure exercise goes with proper nutrition.

 Exercise to have a healthy body, feel good, spend time with friends, enjoy the outdoors and reduce health risks!

 Be very cautious of obsessive of compulsive exercise behaviors.

Benefits of Physical Activity

 Reduced Risk of: heart disease, colon and

breast cancer, hypertension, stroke,

osteoporosis, back and other injuries,

obesity, diabetes, bone and joint

diseases, Alzheimer’s disease.

 Improved Sense of Well-Being: increased

feelings of well-being, decreases in

depression and anxiety, helps relieve

stress, decreases risk of dementia.

Understanding Heart Rate  Why does our heart rate increase

during exercise?

 The average resting heart rate is around: 40-70 bpms (how you find yours…)

 Lance Armstrong has a RHR of 32!

 Max HR = 220 – Your Age (approx)

 Training Zones: so what % are you working in if you max HR is 206 and your HR is 180?

 Purpose behind all this ….