Nutritional Wellness Coaching Your Client to Making Nutritional Changes that Last Certified Obesity Management Specialist, COMS The American College of

Nutritional Wellness

Coaching Your Client to Making Nutritional Changes that Last

Certified Obesity Management

Specialist, COMS

The American College of Wellness, Certified Obesity Management Specialist

Identify Your Patient

Fast Food/Convenience Eater No time for preparing food No education on nutrition or food

preperation Poor Nutritional Value

No fruit or vegetables, high fat, high salt Mindless Eating and/or Snacker

Eating on the run or quickly, snacking with TV

Portion OverloaderThe American College of Wellness,

Certified Obesity Management Specialist

Gradual Lifestyle Changes Lead to Health Weight Loss Awareness. Motivation. Commitment Reasonable goals. Behavior change Eat a balanced diet with a wide

variety of foods, in the appropriate portions

ExerciseThe American College of Wellness,


Nutritional Basics

Know what flavors turns you on Think QUALITY, not quantity Eat Mindfully

Listen & Taste each bite Pay Attention

Ambiance of the meal and its preparation

3-5 vegetable servings per day. 2-4 fruit servings per day.

The American College of Wellness, Certified Obesity Management

Specialist

Food Composition: Carbohydrate Starch - beans, vegetables, whole

grains, pasta Fiber-beans, vegetables, fruit, whole

grains Sugar-table sugar, soda, candy, cake,

pie (low in nutrients) (will raise triglycerides); fruit and fruit juice contain natural sugar but have nutrition value (limit quantity of juice)


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CARBOHYDRATES

All carbs are NOT created equal!

Best - Whole grains and Complex Carbs

Whole grain break down over long periods of time keeping a constant flow of Serotonin in your body

To experience maximum effects of carbs on your mood, eat them ALONE

English muffin with jam is fine. No tuna fish or cheese on it!

Fruit & Fat don’t work!

Eating any of the following grains will help you feel more relaxed:

Breads, Pasta Rice, Barley Corn, Potatoes Kasha, or Oatmeal

About 30 grams is plenty ( 1 1-2 cereal)

Snack foods help you concentrate better and ward off tension in the middle of the day

Include: Popcorn or Pretzels Bake potato Rice cakes


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Dietary Carbohydrates

Simple Carbohydrates or sugars: Monosaccharides and Disaccharides

Sources Include:Refined and processed sugar Carbonated beverages (not sugar-free)Most cookies, cakes, and candyDried fruit, fresh fruit, some vegetablesMilk, yogurt, ice cream Sugar, syrups, molasses, honey Pudding

Complex Carbohydrates or Starches:Polysaccharides

Sources Include:Breads, bagels, cereals, flour (Grains/Grain products), CrackersMacaroni, noodles, other pastas, rice, CouscousCooked beans and peas, legumesPotatoes, Corn, other vegetables


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Dietary Carbohydrates Cont’d

Dietary Fiber:Soluble and Insoluble

Sources Include:Cellulose, hemicellulose

whole grains, bran, dried beans, legumes fruits, vegetables


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Cellu lose :W ho le -wheat flou r

BranVegetab les

Hem ice llu lose :Bran

W hole G ra ins

L ign in :M ature Vegetab les

W heatF ru its and Ed ib le seeds

Inso lub leF iber


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G um s:O ats, legum es

BarleyG uar

Pectin :Carro ts, App les

C itrus F ru itsStrawberries

So lub leF iber


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Functions of Carbohydrates Principal source of energy for all

body functions Normal metabolism of fat Formation of nonessential amino

acids Fiber keeps us regular, and may

lower serum cholesterol levels


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“Good Carbs”

Whole grains- oats, wheat, rye, bulgar, barley

Brown rice, whole-wheat pastas, breads and cereals

Dried beans, lentils Unrefined flours

Fruits Milk, yogurt Sweet potatoes,

pumpkin, squash Corn, peas


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“Not So Good Carbs”

Cakes, cookies, pies candy, biscuits, pastries, pop-tarts

Refined sugar Refined breads, rice,

and pasta (all white) Refined cereals and

flour

Butter crackers, chips

French Fries Ice cream,

milkshakes Soda, fruit juice

lemonade, other sugary drinks


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Fad Diets

May offer rapid weight loss initially Usually extremely low-calorie plans Overemphasize one particular food or type of food Restrictive and monotonous Effortless Nutrition Confusion High calorie food readily available Emotional eating Society attaches attention to physical appearance Unattainable goals


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Low Carbohydrate Diets

Advantages: Rapid weight loss Decreased appetite Red meat allowed Reduces

triglycerides Reduces blood

glucose

Disadvantages Rapid weight rebound Ketosis Headaches Dehydration Electrolyte loss Calcium depletion Weakness and fatigue Nausea Kidney damage Vitamin deficiencies Mineral deficiencies Gout Constipation from lack of fiber Limited food variety Not designed for lifelong eating Atherosclerosis


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Low Carbohydrate Diets

The long-term effects on the risk of heart disease, stroke, cancer, and osteoporosis has not been tested

May not lead to greater weight loss after the first six months

Lack of variety/monotonous Importance of exercise may be overlooked in the

prevention of weight regain Ketosis Choose chicken, turkey, fish, pork tenderloin more

often than red meat Choose lean cuts of red meat Egg whites, low-fat cheese, low-fat cottage cheese Light margarines Don’t skimp on veggies


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Food Composition: Protein

Lean meat, fish, poultry Beans Peanut butter Soy products Eggs Milk products


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PROTEINS

If you’re feeling sluggish, protein power can produce the effect you want!

Protein encourages the production of Dopamine and Norepinephrine, which produces mental alertness, energy, and fast reaction times

The effects of eating proteins last about 2-3 hours

To maximize the arousal effects of protein, limit the intake of fat and carbs while eating protein

Remember - Don’t eat protein for several hours before bedtime or you may experience difficulty falling asleep


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Food Composition: Fat

Monounsaturated fat (best for heart) -olive oil, peanut oil, peanuts, avocado, canola oil

Saturated fat-butter, stick margarine, bacon, beef fat, cocoa butter, chocolate

Polyunsaturated fat-sunflower oil, corn oil, safflower oil


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Added Fat

Monounsaturated Fat Polyunsaturated Fat Saturated Fat 5 grams of fat per choice


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“Free” or Negligible Foods

Mustard Salsa Vinegar Broth Catsup Sugar-free gum Water

Sugar-free Kool-aid

Crystal Light Sugar-free gelatin Decaffeinated tea (1 serving of an item with less

than 20 calories per serving)


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Plate Method:Fruit

Milk

Vegetables

Starch

Meat/ Protein

(Low Carb)


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Quarter Plate Method

Mentally divide plate of food in fourths

Pause after a fourth of food is eaten. Ask yourself: Am I comfortably full?

If not eat another fourth.

Repeat. The American College of Wellness,


Hunger/Fullness Record

Satiety 10--Stuffed to the point of feeling sick 9--Very uncomfortably full, need to loosen

your belt 8--Uncomfortably full, feel stuffed 7--Very full, feel as if you have overeaten 6--Comfortably full, satisfiedNeutral 5--Comfortable, neither hungry nor full 4--Beginning signals of hunger 3--Hungry, ready to eat 2--Very hungry, unable to concentrateHunger 1--Starving, dizzy, irritable


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Resting Metabolic Rate

Percent of resting

Organ Calories per day metabolic rate

Brain 365 21 Heart 180 10 Kidney 120 7 Liver 560 32 Lung 160 9 Other tissues 370 21


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Cells need power

Carbohydrate provides energy for all cells including muscles and brain

Carbohydrate breaks down to glucose


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Foods for Energy

Fruit Vegetables Whole Grains Light Yogurt Skim or 1% Milk


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Food with Staying Power

Lean Meat (sirloin, 90% lean ground)

Poultry (remove skin after cooking) Fish Beans Nuts and Seeds (watch the amount)


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Functions of fat in the diet

Fat helps with feeling full Fat helps vitamin A be absorbed Fat keeps skin and intestines

healthy Fat improves the taste of food


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How much fat do I need?

Varies with individual Consult a Registered Dietitian In general between 30-60 grams of

fat per day would be healthy for most people


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30 % of Calories from Fat

300 calories/100 calories from fat (frozen dinner)

100 calories/30 calories from fat (cheese)

30 calories/10 calories from fat (lunch meat)


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Role of the Brain

Neurotransmitters - biochemical messengers of the brain

NT’s most sensitive to diet: Serotonin Norepinephrine Dopamine


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Serotonin

Relaxation Optimism General states

of Well-Being Ability to focus

and concentrate

HIGH levels can make you feel sluggish and tired

LOW levels can make you feel depressed, have difficulty sleeping and concentrating, and increase food cravings


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Dopamine and Norepinephrine Alertness Excitement Action Mental Acuity

High Levels are associated with anxiety and agitation

Low levels are associated with Depressed mood, fatigue, and poor concentration


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What do I need to eat?

TyrosineDopamine & Norepinephrine

To increase levels of TYROSINE, eat foods high in PROTEIN

Milk, meat, fish, beans, nuts, soy products

With only 3-4 ounces of protein, you will feel energized, more alert, and more assertive

Tryptophan Serotonin Reach for

CARBOHYDRATES to boost SEROTONIN

Carbs enhance the absorption of Tryptophan

Within 30 minutes of eating carbs, you will feel more calm and relaxed

These effects can last up to 6 hours


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Break-the-fast

Studies show students who eat breakfast score higher on tests.

If not hungry for breakfast, you may be overeating the night before.

• String cheese and 1 serving of crackers• Light yogurt• Half bagel w/ light cream cheese or peanut butter (1 T.)• Hard boiled egg and 1sl. whole wheat toast• Dry cereal (1 serv.) and 1 ounce nuts


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Positive Eating Patterns

Eating is OK! 3-6 times per day There are no “Bad” foods. Instead

think of foods as good to eat occasionally or good to eat frequently.

Nourish yourself. Food is fuel. Eat a wide variety of foods such as lean meats, low-fat dairy products, fruits, vegetables and whole grain products.


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Physical Hunger

Symptoms: stomach growls, headache, shakiness, weakness, poor concentration, etc.

Blood sugar may be low to cause these symptoms

Time of day- not hungry at breakfast may be due to overeating the night before

Stomach hunger v/s “taste bud desires” Ask yourself: Am I really hungry? If the

answer is no….try alternative activities.


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Alternative Activities

Take a walk Call a friend Write in journal Play with children or

grandchildren Read a chapter in a

book Take a relaxing bath Sit back and relax Write a letter to a

friend Listen to music Make a list of your

blessings

Drink a cup of herbal tea Ask for a hug Take a walk Do needlework or other craft Go fishing Drink a glass of water Practice deep breathing Draw or doodle Practice stretching

techniques ________________ ________________ ________________


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Emotional Hunger

Put in a delay Identify feelings Use alternative activities Positive eating style rather than

“chaotic” eating style Seek counseling if needed


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Connection between Food & Mood Relationship has intrigued people for years About 3000 years ago in India, people described

how the body’s natural rhythms were affected by time of day, seasonal changes, and by diets

Morning was the time for clearest thinking Afternoon & evening were times of irritability and

fatigue Brain synthesizes NT’s from Amino Acids (Building

blocks of protein) Two important AA’s that play a part in the

food/mood response: Tryptophan - converted into Serotonin Tyrosine - converted into Dopamine and

Norepinephrine


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Honoring Fullness

“To-go” boxes Share meals when able to Dump the “clean plate” idea Realize there will be other

opportunities to eat when you are hungry again


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Reading Food Labels

Clients report longer shopping time due to label reading in the beginning

Most products now have labels


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What is important on label for weight control?

Portion size Servings per container Calories Relationship of calories to fat…..


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Food Cravings

A Matter of texture, Aroma, and Taste Craving for FAT is mostly unconscious and has to do with

texture, flavor, and aroma Don’t underestimate the importance of aroma! Because fat carries many of the best aromas - we are drawn to

them! Sizzling steaks, roast turkey, chocolate The more turned on you are by smells the more likely you are to

struggle with food cravings! It is very likely that complex smells of food trigger jumps in

Serotonin and other brain chemicals (Endorphins) Also, anticipation of food releases insulin into the blood People eat more food when endorphins are high That’s the reason we can’t eat just ONE! Endorphins are released by fat and sugar


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Deficiency

Food cravings are the body’s way of correcting a deficiency

Pica - iron deficiency Realize you can’t

“will away” your cravings

Work with them instead of fighting them!

Pinpoint your TRUE craving Crunchy? Chewy? Creamy?

Ride out the wave! Remember - A

CRAVING IS A FEELING, NOT A COMMAND


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Size up your servings

1 teaspoon =

1 cup =

3 ounces =


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Healthy Eating when Eating Out Preplan Know sources. Order sauces, dressings, margarine, toppings on the side. Choose restaurant with variety. Preview menu. Call restaurant in advance. Have a plan. Obtain nutrition info. Be assertive and descriptive when ordering. Ask for substitutions. Fill up on fat-free foods. Ask for low-fat items. Don’t go hungry. Order “take home plate” in advance. Eat slowly. Slow down and taste each bite. Control environment. Split dessert.


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Food Preparation

Use lower calorie, lowfat cooking/ serving methods

Be creative and aware- Save calories and fat

Try low-fat flavorings during food prep

Trim visible fat from all meats, fish, and poultry

Steam, bake, broil, braise, roastThe American College of Wellness,


More Ideas

Keep healthy snacks on hand to avoid snack machines/fast food

Choose fresh or frozen fruits and veggies vs. canned

Always practice portion control


Specialist

Documents

Nutritional Wellness Coaching Your Client to Making Nutritional Changes that Last Certified Obesity Management Specialist, COMS The American College of