Transcript Slide 1

Nutrition, Weight
& Exercise
© 2007 Consumer Jungle
Introduction: Importance of Health
• What would you have
without your health?
– Health = happiness
• How would your life
change if you were:
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Chronically sick?
Immobilized?
In constant pain?
Enslaved to
medications costing
thousands of dollars?
© 2007 Consumer Jungle
Introduction: Health Risks
• What are the top 3
killers as you age?
– 35 % (Heart attack)
– 25% (Cancer)
– 15% (Strokes)
• 75 % of the things
that are likely to kill
you are strongly
related to nutrition &
exercise.
© 2007 Consumer Jungle
Introduction: Health in the USA
• What percent of
American adults are at a
healthy weight?
– 35%
• What percent of
American adults are
overweight?
– 35%
• What percent of
American adults are
obese?
– 30%
© 2007 Consumer Jungle
Absolutely Basic Concepts (ABCs)
•
Three basic truths:
A. Eat properly
B. Exercise regularly
C. Maintain your target
weight
•
Ignore the
misinformation,
quackery, and fraud
© 2007 Consumer Jungle
You Make the Choice
• Practicing the 3 ABC
basic truths demands
personal responsibility,
sacrifices, and
concessions.
You must:
– Choose to eat better foods
– Choose to avoid
nutritionally empty foods
– Choose to consume fewer
snacks
– Choose to get physically
active
© 2007 Consumer Jungle
Eating Properly
• Three guiding words:
1.Moderation
2.Variety
3.Balance
– “All food is ‘health
food’ in moderation;
any food is ‘junk food’
in excess -- there are
no inherently ‘good’ or
‘bad’ foods, just good
and bad total diets.”
© 2007 Consumer Jungle
Six Food Groups
•
What are the six food
groups?
1.
2.
3.
4.
5.
6.
•
Grains
Vegetables
Fruits
Milk
Meat/beans
Oils/fats
Which group do you
need to eat more foods
from?
–
Eat fewer foods from?
© 2007 Consumer Jungle
MyPyramid
• Customize your food
plan to your
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Age
Male or Female
Size
Activity Level
• Recommends daily
calories & servings
© 2007 Consumer Jungle
Discretionary Calories
• A lot of calories but not a
lot of nutrition
– Chocolate, candy
– Cookies, pastries
– Chips, pop, etc
• Should eat only 100 to
300 calories per day
• Takes will power to scale
back—way back–
because we all love junk
food!
© 2007 Consumer Jungle
Weight & Self-Improvement
How will being at a healthy
weight improve your
life?
1.
2.
3.
4.
5.
6.
7.
8.
Have more energy
Think better
Reduce your sick time
Protect your health into
the future
Self esteem
Mental outlook
Enjoyment of life
Treatment by others
© 2007 Consumer Jungle
MyPyramid: Carbohydrates
• Stay within your daily
calorie limit.
• 45% - 65% of your
daily calories should
include carbs.
– Fruits, vegetables
– Grains, and milk
• Get ½ of daily grain
servings from wholegrain foods.
© 2007 Consumer Jungle
MyPyramid: Dairy & Oils
• Milk - 3 cups (2,000
calories)
• Fat - 20 % - 30% of
total daily calories
• Keep salt intake to 1
tsp per day
– Reduces heart
disease and strokes
© 2007 Consumer Jungle
Excuse #1: It’s too Expensive
• Eating healthy is too
expensive. I can only
afford fast food, preprepared food, highly
processed food, and
foods that might be
considered junk food.
• You must be joking.
Eating fast, pre-prepared,
or highly processed foods
is among the most
expensive of diets. Eat
healthy from $.50 cents
per serving.
© 2007 Consumer Jungle
Excuse #2: I Can’t Cook
• I don’t know how to
cook.
• Then the personalresponsibility part of
the discussion
dictates that you
learn. Start learning
from friends or
parents. Get books
from the library.
Anyone who can read
and follow directions
can learn to cook.
© 2007 Consumer Jungle
Excuse #3: I Don’t Have Time
• I don’t have time to
meal-plan more
thoughtfully, prepare
healthier meals,
cook…
• Much of eating better
has nothing to do with
extra time, but with
making smarter
choices.
© 2007 Consumer Jungle
Excuse #4: My Genetics..
• Genetics work against • It’s true: Some people
me. Take your pick of
have a metabolism
one of these excuses:
and a genetic
“I’m just big boned” or
disposition to convert
“Everyone in my
food to fat more
family is overweight”
efficiently than others.
or “My ethnicity
(Black, Hispanic,
Native American)
works against me.”
© 2007 Consumer Jungle
Maintaining Your Target Weight
• What are the health risks if you
are overweight?
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Heart disease
Strokes
Type-2 diabetes
Some forms of cancer
• What are the health risks if you
are underweight?
– Osteoporosis
– Irregular heart rhythms,
immune system failures
– Muscle weakness
– Mental health changes
– Physiologic changes to the
brain
© 2007 Consumer Jungle
Body Mass Index: What is it?
• Ratio between your
height and weight
• Ranges for adults:
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Healthy: 18.5 – 24.9
Overweight: 25 – 29.9
Obese: > 30
Dangerously thin:
<18.5
• What is your BMI?
© 2007 Consumer Jungle
Body Mass Index: Ranges
• Healthy weight for
one height can vary
by 25 to 40 pounds.
• 2/3 of American
adults are overweight
• Being overweight
affects every organ in
the body
© 2007 Consumer Jungle
Diet Pressures
• Too many people look for
easy answers and quick
solutions.
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Diet pills
Vomiting
Missing meals
Laxatives
• “They find it hard to
believe in this age of
scientific innovations and
medical miracles that an
effortless weight-loss
method doesn't exist.”
© 2007 Consumer Jungle
The Whole Truth: It Takes Effort
• No effortless way to lose
weight
• Slow weight loss is
healthier (1 lb per wk).
How do you lose 1 lb?
– Reduce calories:
• Daily: 500
• Weekly: 3,500 = 1 lb
• Low-cal diets are risky
• Fad diets rarely work
© 2007 Consumer Jungle
Forget Miracle Pills & Cures
• Forget miracle pills &
cures
– Won’t burn, block, or flush
calories
– Dangerous side-effects
• Be skeptical of these
outrageous claims:
– Easy, effortless,
guaranteed, miracle,
magic, secret,
breakthrough,
revolutionary, secret,
ancient, new discovery,
scientific breakthrough, and
exclusive
© 2007 Consumer Jungle
Frauds & Fakery
• FDA and FTC say
stay away from:
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Diet patches
Fat blockers
Starch blockers
Magnet diet pills
• They are ineffective,
a waste of money,
and can actually
hurt you.
© 2007 Consumer Jungle
More Frauds & Fakery
• Also stay away from:
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Glucomannan
Bulk fillers
Spirulina
Electrical muscle
stimulators
– Appetite-suppressing
eyeglasses
– Weight-loss earrings
• They are ineffective, a
waste of money, and
can actually hurt you.
© 2007 Consumer Jungle
Commercial Weight Loss Programs
• 8 million Americans join a
weight-loss program
every year.
• What are examples?
– Liquid diet
– Special diet regimen
– Other form of special
supervision
• The follow-up studies
show few people keep of
their lost weight.
© 2007 Consumer Jungle
Are We Addicted?
• Wants vs our needs?.
• When do we eat for
comfort?
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Sad
Anxious
Bored
Disappointed
Reward successes
Celebrate special
occasions
– Enjoy the company of
others
© 2007 Consumer Jungle
Smart Weight Loss / Maintenance
• Losing weight can be
summed up in three
simple steps:
1. Don’t overeat.
2. Replace some of the
less-nutritious highcalorie foods you
enjoy with more
nutritious substitutes.
3. Increase your level of
exercise.
© 2007 Consumer Jungle
Simple vs. Easy
• Simple and easy don’t
mean the same thing.
• Determine your
healthy BMI & weight.
• Determine your daily
calories.
• Exercise at least 3-4
times per week for 30
minutes.
© 2007 Consumer Jungle
On Dining Out and Blimping Out
• Most restaurants go
overboard with fats & oils.
• Servings sizes exceed
healthy-eating portions
• Too many people “treat”
i.e. overeat themselves
when dining out.
• High levels of fat, sugar,
and salt make your crave
more and eat more.
© 2007 Consumer Jungle
Exercising: Why Bother?
• We spend most of our
day sitting.
• How many hours of TV
do we watch daily?
– Children watch 3-4
– Adults watch 2-3
• When else do we sit?
– Internet, computer games,
reading, school, driving,
etc.
• Get up and move!
© 2007 Consumer Jungle
Exercising: Amount You Need
• A sedentary lifestyle
increases your risk for:
– Becoming overweight
– Obesity
– Developing a chronic
disease
• How much daily exercise
do you need?
– Adults: 30 minutes
– Kids & teens: 60 minutes
© 2007 Consumer Jungle
Exercising: Intensity Levels
• What is light?
– Walking leisurely, easy
gardening, shopping
• What is moderate?
– Bicycling < 10 mi per hour,
– Dancing, gardening, lifting
weights
• What is vigorous?
– Jogging > 5 mi per hour
– Walking very fast
– Bicycling > 10 mi per hour
© 2007 Consumer Jungle
Exercising: Fitting it In
• Can you find 30 – 60
minutes in a 1,440 minute
day to exercise?
• Yes, you can. How are
you going to fit exercise
into your day?
– Put exercise into your
normal routine
– Find a fun activity
– Exercise with a friend
– Dedicate smaller amounts
of time throughout the day
© 2007 Consumer Jungle
How Many Calories Did You Burn?
• How many calories should you
eat every day?
• How many calories you burn
for each activity? It depends
on your:
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Age
Gender
Size
Activity level
• Knowledge helps you make
healthier food choices
• How long will it take you to
burn off a 150-calorie cookie?
© 2007 Consumer Jungle
Final Thoughts: You Decide
• You give up on
finding an easy
program, magic pill,
or scientific
breakthrough.
• You show the
backbone and force
of character to eat the
right types of foods
and the right amounts
of food.
© 2007 Consumer Jungle
Final Thoughts: You Take Action
• You make daily (or
near daily) exercise a
consistent part of your
life.
• You provide the will
power to do what you
now know you have
to do.
© 2007 Consumer Jungle
Any Questions
about Nutrition,
Weight, and
Exercise?
© 2007 Consumer Jungle