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Nutrition On the Go Eating for the LONG run!

Nutrition On the Go Eating for the LONG run!. Snow Man Marathon. Free Nutrition Program today Free Lunch today Free use of wellness center for 6 weeks Free Body composition, lung capacity, blood pressure and cholesterol screening today Web site for weekly tips

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Nutrition On the Go Eating for the LONG run!

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  1. Nutrition On the GoEating for the LONG run!

  2. Snow Man Marathon • Free Nutrition Program today • Free Lunch today • Free use of wellness center for 6 weeks • Free Body composition, lung capacity, blood pressure and cholesterol screening today • Web site for weekly tips • Submit mileage logs weekly (online or to Wellness Center) for prizes

  3. Snow Man Marathon • You have 6 weeks to complete the 26.2 mile marathon • Each week will feature different tips and contests • The goal is to establish a habit of regular exercise – not finish in the fastest time

  4. Snow Man Marathon • Finish Line is March 5 – Spring Health Fair • Retest your cholesterol (regular health fair price) • Body composition, lung capacity and blood pressure will be available • Drawing for all finishers for 1 year membership

  5. Thumpety, Thump, Thump – Look at Frosty GO! Exercise benefits: • Calorie needs decrease as we age • Building muscle increases metabolism • Helps decrease “stress” eating • Decreasing calories only will hit a plateau • Raises HDL, lowers BP and blood sugar

  6. THE SNOWMAN • The 3 layers • Made of solid water • Carrot for a nose • Shrinks when weather gets warm! • Smiling face

  7. THE SNOWMANCarbohydrate –The Bottom Layer • Our main source of energy • Spares muscle glycogen • Not all created equally • Simple vs. complex • Enriched vs. whole grain • Inadequate carbohydrate intake can lead to: • Protein/muscle breakdown • Decreased ability to burn body fat

  8. Try some new grains • Bulgar wheat • Quinoa • Soy products • Brown rice • Miller’s bran • Flax Seed or oil

  9. What do you get when you cross a snowman with a polar bear? • A: A “brrrrr” “grrrrrr”

  10. THE SNOWMANProtein – Middle Man • Immune function • Hormone production • Build and repair muscle tissue • Optimize carbohydrate storage in muscles – eat carbohydrate + protein after exercise • Help stabilize blood sugar levels when consumed with a carbohydrate meal/snack Gibala, MJ. Protein Nutrition and Endurance Exercise: What Does Science Say? Gatorade Sports Science Institute, Sports Science Library. Accessed 3/06/07. Available: http://www.gssiweb.com/Article_Detail.aspx?articleid=719&level=3&topic=2

  11. THE SNOWMANFat – A little on the top • Unlimited storage capacity –EMERGENCY ENERGY • Carbohydrates not used for energy are easily stored as body fat • Fat is not a fast or efficient source of energy –sluggishness during exercise if you eat too much • During exercise – trained vs. untrained people and women vs. men burn a higher % calories as fat • Some fat in the diet is necessary to absorb some nutrients, vitamins and anti-oxidants (carotenoids).

  12. Choose These: Avocado Canola oil Fatty fish – salmon Flax seeds Natural nut butters Nuts, seeds Olives, olive oil Eat less of these: Saturated fat High fat animal and dairy products Coconut oil Palm, palm kernel oil Trans fats – partially hydrogenated oils Choose Healthy Fats

  13. Nutrition Label • Serving Size • Dietary Fiber • Protein

  14. Q: What do you call a snowman in the summer? A: A puddle!

  15. What do we have in common with snowmen? WATER • Dehydration can start within 15-20 minutes • Even a 1% fluid loss impairs performance • Thirst may not “kick in” until 2% fluid loss – or 3 lbs (6 cups) for a 150-lb person

  16. Beverages Increase Water Milk Tea Q: What is a snowman’s favorite drink? A: Iced Tea!

  17. Beverages Decrease Diet and Regular pop Coffee Sugar-free drinks Juice

  18. Signs of Dehydration • Headache • Thirst, dry mouth • Weakness, fatigue • Nausea, vomiting • High body temperature • Muscle cramps – legs • Dizziness, confusion • Weak, rapid heart rate • Lack of coordination & judgment Horswill, CA. Signs of dehydration. Gatorade Sports Science Institute, Sports Science Library. Accessed 3/7/07. Available: www.gssiweb.com/Article_Detail.aspx?articleid=428

  19. Vitamins and Minerals • Athletes who are at risk for inadequate intake: • Restrict energy intake/severe weight loss practices • Eliminate one or more food groups from diet • Consume high carb, low vit/min-dense foods • Women more likely to lack calcium, iron and zinc • Some vitamins and minerals compete with each other for absorption (mega doses) • Insurance policy – daily multi-vitamin/mineral, plus extra calcium for women Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. JADA 2000;100(12):1543-1566.

  20. Weight Loss Success • Regular physical activity • Moderate reductions in calorie intake • Healthy eating patterns and behaviors • Keep records of food intake, physical activity, and goals – submit with miles • Be mentally ready and committed

  21. Spring is Just Around the Corner! BEFORE AJ Snowman Marathon AFTERAJ Snowman Marathon

  22. It’s all in the numbers • You must lower calories in or raise calories burned • Lower calorie needs as we age • You can lower calories without hunger

  23. Slow and Steady Wins the Race! • Rapid weight loss is usually water • Metabolism slows • Changes need to be gradual and long term

  24. Eating for the LONG run Scale is not best measure of success Small changes you make for a life time Focus on POSITIVE – what foods are you adding, not taking away All foods can fit – decrease frequency and portion size Each pound of fat = 3500 calories (500/day)

  25. Satiety • Feeling of satisfaction after a meal that lasts until the next meal • Studies show most people eat the same weight, not calories, of food at meals • The more satisfied you feel at one meal, the less you will eat at the next

  26. So . . . Which foods? • Water-rich • Protein • High fiber

  27. Naturally Water Rich • Fruits (not juices) • Vegetables • Broth-based soups • Pasta and Rice • Yogurt • Eat fruit for dessert at most meals • Enjoy desserts 1-2 times per week

  28. Protein • Beans • Lean meat and cheese • Nuts - watch portion • Milk and yogurt

  29. Fiber Rich Foods • Beans • Fruits – not juices, skins on • Vegetables – especially non-starchy • Whole wheat bread, rice and pasta • High Fiber cereal • Goal 35 grams/day

  30. What is the key to success? • Change focus from negative – (What foods I have to stay away from) to positive (What foods does my body need to be healthy? • Make long-term changes we can live with the rest of your life • Eat filling, low-energy dense foods at most meals so you can still enjoy small portions of calorie dense foods

  31. Keep the Fire Burning! • Eat often, every 3 to 4 hours • Eat enough to support life! • Be physically active most days of the week (run/walk) • Pump some iron to help build muscle

  32. Snack time Make sure it meets one of these categories • High Fiber • High Water • High Protein

  33. Snack Time 3 cups air-popped popcorn vs.1 cup watermelon ½ cup almonds vs. 3 rice cakes 1 cup rice krispies/milk vs. 1 c. All Bran/milk

  34. Summary • Enjoy breakfast every day • 2 servings of high fiber bread or cereal • 1 serving protein • 1 serving of milk • 1 serving of fruit What does a Snowman Eat for Breakfast? Frosted Flakes!

  35. The Plate 800-900 Calories

  36. The New Plate 400-500 Calories

  37. Lunch and SupperThe NEW plate • 2-3 ounces of protein • 1 fruit • 2-3 servings of vegetable • 2 servings of starches – high fiber • 1 serving of milk

  38. Q: What did one snowman say to the other snowman? A: “Do you smell carrots?”

  39. You Can Do It! • Is your mental tape supportive and friendly?

  40. MENU PLANNING EXERCISE • 7 day plan • Have ingredients on hand • Vary portions – not food for your family • Reduce grocery bill – fewer unplanned purchases

  41. Questions???

  42. Paper Plate Project • Eating out • No separate meals for family • What to do about mixed meals (spaghetti) • No calorie or fat-gram counting • All foods can fit

  43. Q:Who is a snowman’s favorite aunt? A: Aunt Arctica!

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