Lighten up (final)

Zone 1 Nutrition

Basics

Zone 2The Bodies Response

Zone 3Portions and

Choices

Zone 4Endurance in

Life

Challenge Kick-off: TODAY!!! Friday, 8/23

Length of Challenge: 8 weeks ending on 10/25

Teams: 2 – 5 employees

Captain: Melissa McGaughey C.H.C., L.S.N.

Weekly weigh-in: Diane Davis Auditorium Every Friday at 9:30am beginning August 23rd

Week 4

Aug Sep Oct

Week 8 10/17/2013

Week 710/11/2013

Week 610/4/2013

Week 59/27/2013

9/20/2013

Week 39/13/2013

Week 29/6/2013

Week 18/30/2013

Kick Off8/23/2013

Final Weigh In10/17/2013

*Remember: This is about lifestyle change.

ChangeLifestyle

Relaxation & Stress

Choices atHome & Work

Portions and Daily Food Management

Protein, Carbs &… Fat?

Sugar, Cravings & habits

Processed foods, what they don’t tell you

Daily Meals and why color matters

Zone 1 - Nutrition Basics

Zone 2 – The Bodies Response

Zone 4 – Endurance in Life

Zone 3 – Portions and Choices

Week 1

Daily Meals and Why Color Matters

Zone 1

Nutrition

Basics

ChangeLifestyle

Relaxation & Stress











Zone 1 – Nutrition BasicsDaily Meals and Why Color Matters

How to Build a Healthy Plate:

To help with portion control, use a smaller plate so

that you're less likely to overload it!

Fill the majority of your plate with colorful

vegetables and fruits, which are low in calories and

provide vitamins and nutrients to keep you healthy

Choose lean sources of protein (lean meat, poultry,

seafood, eggs and plant based sources)

Zone 1 – Nutrition BasicsDaily Meals and Why Color Matters

How to Build a Healthy Plate

Choose whole grains vs refined grains (whole

wheat bread or brown rice instead of white)

Choose small portions of low fat, high quality dairy

(milk, greek yogurt, white cheese)

Drink plenty of water! How much? Aim for half of

your body weight in ounces and increase by 25% if

your super active

Week 2

Processed Foods “What they don’t tell you”

Zone 1

Nutrition

Basics

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Relaxation & Stress











Zone 1 – Nutrition BasicsProcessed Foods “What they don’t tell you”

Processed Foods -or- “Convenience Foods”

Foods that have been altered from their natural state

Typically come in a box, package or can

Ingredients such as:

Food ColoringSweetenersPreservativesTrans-fats

High Fructose Corn SyrupSodiumMSG


The food label provides:

Nutrition labeling (for most foods)

Standardized serving sizes

Nutrients of major concern

Daily nutrient reference values

Uniform definitions for "light," "low-fat," and "high-fiber"

Health claims about a connection of the food and a disease

Note: Companies use these as marketing guidelines


The Dietary Guidelines for Americans reflect the most recent scientific research about nutrition and health

Developed by the United States Department of Agriculture (USDA) in 1980, and updated every five years.

Health claims describe the relationship between a nutrient or a food and the risk of a disease

A complete listing of health claims can be found at: Regulatory Information - Labeling Nutrition

http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064919.htm


Foods to avoid to help you meet your goals:

Canned foods with large amounts of sodium, sugar or fat

Packaged high-calorie snacks (chips, cookies and candies)

Frozen dinners or prepared foods that are high in sodium

High sugar breakfast cereals

Pastas, rice or meal mixes made with refined white flour

instead of whole grains

Processed meats


Five simple ways to avoid processed foods:

Read the ingredients label

Buy 100% whole grains (i.e. pastas, cereal, rice, crackers)

Avoid high-fructose corn syrup or any type of sugar or

sweetener listed as a top 3 ingredient

Fill your cart with food from the perimeter of the store

Increase your consumption of whole foods

Week 3

Sugar, Cravings & Habits

Zone 2

The Bodies

Response

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Relaxation & Stress











Zone 2 – The Bodies ResponseSugar, Cravings & HabitsSome symptoms that you might not notice or realize that come from sugar consumption are:

Inflammation / Aching Limbs / SorenessHeadaches / Depression / FatigueAcne & Skin IrritationMoodiness & Aggressive Behavior

Side effects of sugar consumption include:Obesity, Diabetes, High Blood Pressure, Inflammation

Zone 2 – The Bodies ResponseSugar, Cravings & Habits

Sugar in the US:

The US is the largest consumer of sweeteners and one of the largest global sugar importers

The average American consumes more than 100 pounds of sugar and sweeteners a year

The USDA recommends we get no more than 10 teaspoons of sugar per day yet most Americans eat about 30 teaspoons per day

Soda is a huge culprit to our outrageous sugar consumption. Just one can of soda has 10 tsp of sugar. So, you’ve met your daily amount with just a 12 oz can of coke


Added Sugars in our Diets:According to the American Heart Association, these foods groups contribute to the highest percentage of total added sugar to diets of Americans:

Other “Healthy” culprits such as Gatorade, and some of the Vitamin waters, Peanut Butter, Tomato Sauce, Granola, Yogurt, & Salad Dressings

Regular soft drinks 33.0% Sugars and candy 16.1 Cakes, cookies, pies 12.9 Fruit drinks (fruitades and fruit punch) 9.7 Dairy desserts and milk products (ice cream, sweetened yogurt, and sweetened milk) 8.6

Other grains (cinnamon toast and honey-nut waffles) 5.8


Sugar on Nutrition Label:

Sugar is often disguised as many other names:

Artificial sweeteners such as equal, sweet n low, splenda, aspartame, & saccharin have been linked to serious health problems such as cancer

• Glucose• Fructose • Syrup

• Caramel• Dextrose • HFCS, and more


Sugar on Nutrition Label:Fake sugars are also toxic and addictive, and among the worst things for our health. Your body gets confused and reacts in two detrimental ways:

As your body gets used to them, you crave sweet things, but your satiety hormones are suppressed. You don't recognize when you are full or satisfied;

Your body experiences insulin spikes due to the sweeteners that lead to metabolic disorders, weight gain and long-term deregulation of appetite.


Healthy Sugar Alternatives:

Healthy alternative sugars are naturally derived and carry some nutritional benefit

Examples: Raw honey, maple syrup, molasses, brown rice syrup & stevia, which is a sweetener extracted from a plant

Week 4


Zone 2

The Bodies

Response

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Relaxation & Stress











Zone 2 – The Bodies ResponseProtein, Carbs & FatMacronutrients are nutrients that provide calories or energy. Since “macro” means large, macronutrients are nutrients needed in large amounts. Nutrients are substances needed for growth, metabolism and for other body functions. There are three macronutrients:

While each of these macronutrients provide calories, the number of calories that each one provides will vary

Carbohydrate Protein Fat

Carbohydrates provide 4 calories per gram

Proteins provide 4 calories per gram

Fats provide 9 calories per gram

Zone 2 – The Bodies ResponseProtein, Carbs & FatWHY DO WE NEED CARBOHYDRATES TO SURVIVE?Carbohydrates represent the largest macronutrient that we need in our diet

According to the USDA, 45% - 65% of calories should come from carbohydrates. The reason for this:

Carbohydrates are the body's main source of fuelThey are easily used by the body for energyCarbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properlyThey can be stored in the muscles and liver and later used for energyCarbohydrates are important in intestinal health and waste elimination

Zone 2 – The Bodies ResponseProtein, Carbs & FatComplex Carbs, are considered the "good carbs"

Found in fruits, vegetables, beans and whole grains Contain lots of vitamins, minerals, and, fiber, which takes longer to digest, keeps you feeling full longer, and keeps our blood sugar levels stable

Simple Carbs are considered the "bad carbs" Found in refined foods, such as cookies, candy, white bread and white rice Have little or no nutritional value, little to no fiber and are broken down very quickly in the body

Zone 2 – The Bodies ResponseProtein, Carbs & FatWHY DO WE NEED PROTEIN TO SURVIVE? According to the USDA 10% - 35% of calories should come from protein. We need protein for:

Maintaining energy levels when carbohydrates have been burned

Tissue repair Immune function Making essential hormones and enzymes Preserving lean muscle mass

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, beans, and small amounts in grains and vegetables

Zone 2 – The Bodies ResponseProtein, Carbs & FatWHY DO WE NEED FAT TO SURVIVE? Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:

Normal growth and development Energy (fat is the most concentrated source of energy) Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids) Providing cushioning for the organs Maintaining cell membranes Providing taste, consistency, and stability to foods

Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings

Zone 2 – The Bodies ResponseProtein, Carbs & Fat3 Main Types of Fat:

Saturated fat - "bad fat," solid at room temp meat, butter, lard

Trans fat - "bad fat," raises your "bad" cholesterol (LDL) and lowers your "good" cholesterol (HDL) baked goods, snack foods, fried foods, and margarines

Unsaturated fat - "good fat," has been shown decrease the risk of developing heart disease plant oils, avocados, nuts, fish

Zone 3

Portions

and

ChoicesWeek 5

Portions & Daily Food Management

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Zone 3 – Portions and Choices Is Everything Bigger in Texas?The lure of a better value has drawn us in to buying more and bigger on a regular basis, and this has had catastrophic effects on the U.S.

Examples: One cup of pasta (200 calories), used to be a typical restaurant serving. Now some restaurants serve three cups (600 calories) without sauce

Bagels used to be 2 to 3 ounces, (200 calories). Today they're 5 to 6 ounces, (400 calories)!1

A half-ounce cookie (50 or 60 calories). Jumbo cookies are 4 ounces and pack in (400 to 500 calories)

[1] “Portion Distortion” from USA Today by Nanci Hellmich. 2005

Zone 3 – Portions and ChoicesPortion Distortion

Moviegoers ate 61% more popcorn when given the larger container than they did with a small size

Snackers poured about twice as many M&Ms from a jumbo bag (103) than they did when given a smaller package (63)

When cooking, bigger bottles tend to cause over pouring. From a 32 oz bottle people poured 4.3 ounces of oil, but only 3.5 ounces from a 16-ounce bottle2

[2] “The Portion Teller” by Lisa R. Young, Ph.D., R.D. 2005

Zone 3 – Portions and ChoicesPortion Control Tips

Use smaller containersBreak down leftovers into single serving containers so you’re less tempted to eat the entire serving out of guilt for wasting food

Have a salad before eating your mealIt will curb your appetite and give you a sense of satiety sooner

Split an entrée with a friendAsk a friend to share a single entrée or immediately box up half your meal when it comes to the table. If it’s not on your plate, you won’t be tempted to eat it.

Zone 3 – Portions and ChoicesPortion Control Tips

Buy or make single serving snacksYou can easily portion out a large container of almonds into small individual serving bags. You will be much less likely to go back for extra baggies than reach in for extra handfuls

Keep seconds out of sight Leave the food in the kitchen, and bring your plate to the table. You will usually think twice about getting up from the table to refill your plate, but you may be tempted to dig in again eating family style

Have mini meals throughout the dayThis will keep you satisfied and decrease the need to eat a larger portion when presented3

[3] “Top 10 Ways to Control Portions” from www.About.com by Jennifer R. Scott. 2009

Zone 3 – Portions and ChoicesSmaller Meals vs. Larger Meals

Things to consider:Before you sit down to eat or have a snack… Ask, am I really hungry?Do you eat because you’re stressed, anxious, tired or lonely?How do you feel after you eat a big meal vs. a smaller one?How is your energy level, mental focus, and strength?

Facts to consider:Smaller, more frequent meals help to regulate blood sugar, control cravings and minimize hunger.If your snacks / mini meals are junk food – this could be a bad choice for you.

Ultimately, what matters most is reducing your total calories – regardless of the number of meals or snacks you have each day

Zone 3

Portions

and

ChoicesWeek 6

Choices – Home & Work

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Zone 3 – Portions & ChoicesHow much time is it costing you?

How many minutes have you spent staring blankly at your computer screen because your energy crashed?

How many hours are you a zombie during the day because you were up until 2am surfing the web?

How much time is lost dealing with doctors' appointments because you get sick and don't know why?

Zone 3 – Portions & Choices When you make food choices

Make it a priority to make a choice with your dietary intake instead of selecting empty calorie options that may leave you hungry and searching for more food!

Fuel your body with foods that defend against low energy and frequent illness

Give your body the most nutritional bang

Choose nutrient-dense foods

Zone 3 – Portions & Choices Pop Quiz

Can you pick out the healthy alternative to the following foods?

Zone 3 – Portions & Choices Home Choices

Plan your meals for the week & make a grocery list

Stick by your list when grocery shopping and DON'T go to grocery store hungry

Have a few "go to meals" that are easy to prepare

Cook extra and take leftovers for lunch

If you're hungry before bed, try drinking hot tea

Zone 3 – Portions & Choices Office Choices

Start your day with breakfast so you're not tempted by donuts, pastries & the candy jar

Pack your lunch & healthy snack options

Stay hydrated during the day

Avoid eating at your desk if possible

If you go out for lunch, choose a healthy option that will fuel your body and give you energy for the rest of the day!

Zone 4

Endurance

in LifeWeek 7

Lifestyle – Relaxation & Stress

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Relaxation & Stress











Zone 4 – Endurance in LifeTips Help Maintain Health Goals:

Forget the trendy diets!

Maintain exercise in your daily routine

Keep a food diary

Make small changes

Don't be so hard on yourself!

You don’t need to resist all cravings

Zone 4 – Endurance in LifeWhat Do Cravings Mean??

Cravings can indicate a lack of key nutrients or a desire to fill an emotional imbalance

Craving sweets can be a signal of:DehydrationSomething is missing emotionally

Incorporating more sweet fruits and veggies into your daily diet will create a reduction in sweet cravings


Craving salt can mean:

You're missing the trace minerals in natural salt** table salt is stripped of these minerals during processing

Incorporate pumpkin seeds, sunflower seeds, flax and dark chocolate to boost your intake of important minerals


Craving for fatty, fried foods usually come from:

Your body’s need to consume essential fat

Eating avocados, raw nuts, and consuming a serving or two of coconut oil can help give your body the fat it needs without exposing you to harmful partially hydrogenated oils and trans fats

Zone 4 – Endurance in LifeStress

If you're STRESSED you're more likely to gain weight!

Stress increases the amount of cortisol your body produces

Cortisol tends to make you thick around the middle, even when you’re doing everything “right.”

Leads to increased appetite and fat storage

Zone 4 – Endurance in LifeEmotional Eating vs. Mindful Eating

Emotional Eating:

Being dissatisfied with a relationship or job, being bored, stressed, angry or sad may all be causes of emotional eating

Eating can be used as a substitute for entertainment or to fill the void of other things in our lives

Identify the external cues that trigger emotional eating and keep a food log that also includes your mood and environment in order to bring awareness to your eating patterns.

Next time you experience the need to fill your emotional gap with food, try taking a walk, calling a friend, or doing something else you enjoy.

Zone 4 – Endurance in LifeEmotional Eating vs. Mindful Eating

Mindful Eating:

Slow down and become aware of your eating habits

Experience the taste of the food

Try to avoid eating while working on computer, watching TV, or on the run

Zone 4

Endurance

in LifeWeek 8

Lifestyle – Change

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Zone 4 – Endurance in LifeChange

Keys to maintaining HEALTHY weight loss

Calories consumed =

Calories burned(*Note: 3,500 calories = 1 lb of fat)


Keys to maintaining HEALTHY weight loss:

Remember Lifestyle change…

…NOT short term diet!



Hold on…

…To accountability partners!



Slow and steady…

…You’re health is NOT a race!



Set goals…

…Stay motivated!



Use tools to track progress!

Health & Medicine

Lighten up (final)