Fitness nutrition by the book
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Fitness & Nutrition by the Book. Presented by: Bill Byron, Health & Safety Advisor. Session Objectives. You will better understand : What our history is with food & exercise Benefits of being physically active Why you should eat healthy

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Fitness nutrition by the book

Fitness & Nutrition by the Book

Presented by: Bill Byron, Health & Safety Advisor


Session objectives

Session Objectives

You will better understand :

What our history is with food & exercise

Benefits of being physically active

Why you should eat healthy

How to maintain for a better - Quality Of Life


History lesson

History Lesson

1900

1921

1940

1975

1990’s

2000’s

Average American spent most of the day preparing meals and gathering, growing & harvesting

1st fast food restaurant – White Castle

McDonald’s introduces the “Speedy Service System” – 2010 revenue, $24.075 billion

The IBM 5100, first portable computer

The big explosion in 'outsourcing‘ for overseas manual labor

Americans want it now; faster with less effort


Benefits of fitness nutrition

Benefits of Fitness & Nutrition

  • Prevent illness and disease

  • Reduce medical bills

  • Feel more energetic

  • Look better

  • Live a longer, happier life - QOL


Fitness nutrition by the book1

Fitness & Nutrition by the Book

“Excess body weight does not suddenly appear; it tends to creep up on you. It is a gradual process that takes months, years and decades. If you gain only a little weight every year, it doesn’t take too many years before you become obese.”

– Steven G. Aldana, PH. D.


Fitness nutrition by the book

Did You Know?

More than 60% of American adults do not get enough physical activity to provide health benefits.

Source: Center for Disease Control


Fitness nutrition by the book

Why is Physical Activity Important?

  • For good health, trying to lose or maintain weight

  • Only way to maintain weight loss is to be engaged in regular physical activity and maintain a healthy diet

  • Reduces the risk of cardiovascular disease and diabetes

Source: WELCOA


Fitness nutrition by the book

Benefits of Physical Activity

  • Increased strength of bones, muscles and connective tissue

  • Decrease fat mass

  • Decrease resting heart rate, blood pressure & cholesterol

  • More energy (sleep better)

  • Increase flexibility

  • Reduce anxiety


Fitness nutrition by the book

More Benefits

  • Healthy weight achievement

  • Increased metabolism

  • Enhanced quality of life

  • Boost immune system

  • Mental health


Fitness nutrition by the book

Therefore, we reduce our risk of:

  • Cardiovascular disease

  • High blood pressure

  • High cholesterol

  • Adult-onset diabetes

  • Osteoporosis

  • Risk for colon cancer

  • Obesity


Fitness nutrition by the book

Who Can Benefit From Physical Activity?

Everyone!


Target area

Target Area

Be Physically Active


Be physically active

Be Physically Active

Use the F.I.T.T Principle…

Frequency:3+ workouts per week

Intensity:

- Maximum Heart Rate

- Rate of Perceived Exertion

- Talk Test

Time: 3-5 minute warm up, 20-60 minutes in specified heart rate zone, cool down

Type: Walking, jogging, cycling, hiking, dancing, etc.


Be physically active1

Be Physically Active

Calculate your level of intensity…

  • Maximum Heart Rate (MHR)Work out between a range of 65%-85% MHR

  • To calculate MHR = [220-Age]

  • To calculate the range of your exercise intensity,multiply your MHR by .65 and .85

Your goal is to work out at a recommended range of 65%-85% of your maximum heart rate


Be physically active2

Be Physically Active

Rate your perceived exertion…

1 = Sitting in a chair

2 = Easy walk

3 = Warm-up for exercise

4 = Brisk walk

5 = Exerting but I can do this for an hour

6 = Challenging myself and can only do this for another 30 minutes

7 = Working hard and can probably only go for another 15 minutes

8 = Breathing heavy through an open mouth and could do this for 5 more minutes

9 = Out of breath but could probably do this for another 30 seconds to 2 minutes

10 =I have to stop

Work out between

5 and 8


Be physically active3

Be Physically Active

Fit exercise in…

  • Set up a treadmill or stationary bike in front of the TV

  • Make use of your lunch break

  • Stretch at your desk

  • Park your car farther away at the grocery store or work

  • Take the stairs instead of the elevator


Be physically active4

Be Physically Active

Fit exercise in cont.…

  • Write workout time into your calendar

  • Do chores like mowing the lawn, raking leaves, or gardening

  • Walk/run the dog, increasing time and speed little by little

  • Wake up 30 minutes earlier and get an early morning workout

  • I’m bored – spice up your routine


What is the best exercise

What is the best exercise?

Anything that gets you moving!


Fitness nutrition by the book

Components of Physical Fitness

Flexibility

Muscular

Aerobic


Fitness nutrition by the book

Aerobic Fitness

Running, walking, cross country skiing, bicycling


Fitness nutrition by the book

Muscular Fitness

Weight Lifting, Push-Ups, Body Weight & DVDs


Fitness nutrition by the book

Flexibility

Stretching, warm-up & cool-down


Fitness nutrition by the book

Exercise Your Body & Mind

Yoga, Pilates, Tai Chi

  • Reduce stress

  • Increase strength

  • Increase flexibility

  • Increase energy


Fitness nutrition by the book

How Much Exercise Do I Need?

  • U.S. Surgeon General, CDCP, American College of Sports Medicine recommends:

  • Minimum of 30 minutes

  • Moderate-intense physical activity

  • Most days of the week.


Fitness nutrition by the book

Overcoming Those Barriers….

Lack of Energy

Social Influence

Lack ofTime


Fitness nutrition by the book

Stay Motivated!

Those who think they do not have time for bodily exercise will sooner or later have to find time for illness. 

~Edward Stanley


Fitness nutrition by the book

Making Physical Activity a Part of Your Life

There are 1440 minutes in every day...

Schedule 30 of them for physical activity.


Fitness nutrition by the book

ANY

QUESTIONS


Fitness nutrition by the book

A Nutrition History Lesson

5

1

4

2

3

Accessibility to Fast Food

SERVING SIZES

The Evolution of the Plate

Processed Foods

Food Claims


Evolution of the plate

Evolution of the Plate

  • Pre - 1970s

    • 8 to 9 inch plates

  • Today

    • 12 inches


Fitness nutrition by the book

Accessibility to Fast Food

  • Americans average more than 4 fast food meals per week

  • People who consume fast food regularly had a higher intake of energy (calories) from fat, saturated fat, sodium and carbonated soft drinks


So instead of eating these

So, instead of eating these…


Try these

Try these…


What s on your plate

What’s on Your Plate?


What can we do to eat better

What Can We Do to Eat Better?

Keep it S.I.M.P.L.E.


Fitness nutrition by the book

Skip the Processed Carbs

The Right Carbohydrates

  • Immediate energy source for the body

  • Fruits, vegetables, legumes & whole grain


White bread

White Bread

“like eating a candy bar!”

=

  • High glycemic foods create spikes in the insulin response, which leads to a crash in your glucose level

  • When glucose dips the brain starves and screams for glucose


Healthy grains

Healthy Grains

Why?

  • Rich source of intact vitamins and minerals

  • Packed with more FIBER!

  • Provide energy for your body

  • Can help reduce cravings and blood sugar spikes


Healthy grains1

Healthy Grains


I nclude a handful of nuts

Include a Handful of Nuts

  • Flavor, health and enjoyment in one bite

  • Commonly eaten food in societies that live the longest

  • A palm full per day


M ore water please

More Water, Please…

  • We need approximately eight 8 oz glasses of water a day (64 ounces)

  • The human body can live weeks with out food, but only a few days with out water


P ass on the trans sat fats

Pass on the… Trans & Sat. Fats

  • Instead enjoy monounsaturated fats (i.e. olive oil, canola oil, avocados)

  • Limit red meat to 2 servings per week

  • Include omega-3 fatty acids (i.e. fatty fish, walnuts, omega-3 eggs, whole soy foods)


Types of fat

Types of Fat

Saturated Fats

Trans Fats

  • Raises LDL “lousy”

  • cholesterol and

  • triglycerides

  • Increases risk of

  • chronic diseases

  • Raises LDL “lousy”

  • cholesterol and

  • triglycerides

  • Increases risk of

  • chronic diseases

  • Decreases HDL

FAT

Unsaturated Fats

  • Improves LDL-cholesterol,

  • triglycerides, HDL-cholesterol

  • Reduces risk of chronic disease


Healthy fat substitutes

Healthy Fat Substitutes


L ots of fruits veggies

Lots of Fruits & Veggies

  • Loaded with nutrients

  • Deeper the color, the better for you

  • There is no limit


Fitness nutrition by the book

Eat Lean Protein

Proteins

  • Building block for the body

  • Keep your dairy low-fat

  • Good sources: Skinless chicken, low-fat dairy products, fish, beans, whole soy foods, egg whites


Grocery store tips

Grocery Store Tips


Fitness nutrition by the book

Perimeter Shop

  • Fruits

  • Whole Grain Bread

  • Vegetables

  • Dairy

  • Meats


Healthy snacking options

Healthy Snacking Options


Healthy snacking options1

Healthy Snacking Options


Fitness nutrition by the book

Portion Distortion


Larger portions add up

Larger portions add up

10 pound weight gain per year

100 extra calories per day

Maintaining a healthy weight is a balancing act

Calories In = Calories Out


Fitness nutrition by the book

20 Years Ago

Today

3-inch diameter

6-inch diameter

Bagel

140 calories

350 calories

Guess the calorie difference!

210 calories!


Fitness nutrition by the book

Increased size:210 MORE calories

How long would you have

to rake leaves to burn about 210 calories*?

50 minutes

*Based on 130-pound person


Fitness nutrition by the book

20 Years Ago

Today

Cheeseburger

333 calories

590 calories

Guess the calorie difference!

257 calories!


Fitness nutrition by the book

How long would you have

to lift weights to burn about 257 calories*?

Increased size:257 MORE calories

1 hour and 30 minutes

*Based on 130-pound person


Fitness nutrition by the book

Pepperoni Pizza

20 Years Ago

Today

500 calories

850 calories

Guess the calorie difference!

350 calories!


Fitness nutrition by the book

How long would you have to golf – walking and carrying clubs –to burn about350 cal*?

Increased size:350 MORE calories

1 hour

*Based on 160-pound person


Larger portions add up1

Larger portions add up

3,500 calories = 1 pound

Maintaining a healthy weight is a balancing act

Calories In = Calories Out


Eat healthy

Eat Healthy

Eat the right amount of calories…

What is a calorie?

  • Energy supplied by food and burned during activity

  • Basal Metabolic Rate = the amount of energy (calories) your body needs to function every day

    http://health.discovery.com/centers/heart/basal/basal.html

    Weight loss = creating a calorie deficit

  • Burn more calories than you consume

  • Creating a 3500 calorie deficit per week is equal to one pound of fat loss

  • Combination of diet + exercise


Target areas

Target Areas

Maintain for QOL


Maintain for qol

Maintain for QOL

80/20 Rule


Fitness nutrition by the book

Maintain for QOL

  • Attitude affects both your physical and emotional health

  • Maintain a positive attitude

  • A well-balanced life promotes wellness

  • Balance work, family, social life, and your individual needs


Fitness nutrition by the book

Ok, Now What?

  • Create an Action Plan:

    • Decide what you want (your goal)

    • Visualize achieving this goal

    • Write it down

    • Include details

    • Reread it often

    • Reward yourself

“There is no easy way out. If there were, I would have bought it. And believe me, it would be one of my favorite things.” Oprah Winfrey


Fitness nutrition by the book

Behavior Change!


Fitness nutrition by the book

Resources

Calorie King

Fat Secret

http://www.calorieking.com

http://www.fatsecret.com


Fitness nutrition by the book

Websites

  • NH Local Government Center www.nhlgc.org

  • US Department of Agriculture www.mypyramid.gov

  • Centers For Disease Control www.cdc.gov

  • The Way To Eat www.thewaytoeat.net

  • The National Women’s Health Information Center www.4women.gov

  • The May Clinic www.MayoClinic.com

  • National Cancer Institute www.cancer.gov

  • National Osteoporosis Foundation www.nof.org


Fitness nutrition by the book

ANY

QUESTIONS


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